Indholdsfortegnelse for August 2019 i 220 Triathlon

The brainchild of triathlete and Kona finisher Alex de Boer (also of tri brand Dare2Tri), DeBoer come to the market with just two wetsuits in their range, but they’ve already signed-up multiple Ironman world champs Jan Frodeno and Daniela Ryf as athletes. There’s the Fjord 1.0 (also $1,499) and the Flõh 1.0 here. Which you choose will be dependant on the types of water you plan to swim in – with the Fjord being suited to water temperatures down to 16°C and the Flõh for temperatures down to 12°C, making it more suited to triathletes wanting to swim for as long as possible in the UK season. So what do you get for your $1.4k (around £1,168) spend? Fancy case aside, the suit has been made from DeBoer’s super-light 44Cell…

I’ve never done a triathlon before. Swimming was completely alien to me, so that was something I had to really work at before I started this challenge. It was a brutal week, although it wasn’t the seven in seven I set out to do – my family and friends picked up the baton when I was unable to continue. Five was everything I had to give! I found myself in a tunnelled mindset – you’ve told everyone what you’re going to be doing, and suddenly they’re waiting for you to deliver. It’s extremely difficult dragging yourself out of bed on little sleep, when every part of you is fatigued. Day one was exciting – I was feeling fresh from the initial buzz and wanting to take on the challenge. Then…

Crossed the line and chose a post- race water instead of a pint? Of course not – and that’s not a bad thing according to research by a group of UK universities, who tested the hydrating properties of various drinks and discovered that lager didn’t display the significant dehydrating values many talk about. The researchers aimed to create a beverage hydration index (BHI) by asking 72 volunteers to consume one litre of one of 13 drinks over a 30min period before taking urine samples 2hrs later. The more fluid retained in the body, the higher the index. Oral rehydration solutions – similar to tablets from Nuun, etc. – scored the highest BHI. Not surprising, as the high electrolyte content, including sodium, is responsible for fluid retention. But not too far…

SPECIALIZED ROUBAIX EXPERT £5,400 Specialized’s 2020 range arrived early into 220’s offices this month, with a highlight being the Roubaix Expert. With six wins on the infamous cobbles of the Paris Roubaix event, this is a bike steeped in road cycling history. The re-designed edition comes with adjustable damping and a new seatpost to smooth out road buzz, but with aerodynamics on a par with Spesh’s famed Tarmac racer. Disc brakes, Ultegra Di2 and Roval carbon discs complete the key kit list.specialized.com…

You can outrun the opposition, push through the discomfort and reject the negative thoughts, but when your body’s temperature rises too high, no amount of willpower is going to help. From Jonny Brownlee being famously hauled over the line by brother Alistair at the ITU Worlds in Cozumel in 2016, to Marino Vanhoenacker leading the 2012 Ironman World Championship one minute and plunging his head into a dustbin full of ice the next, it doesn’t matter what’s on the line, when we overheat, the body’s survival mechanisms kick in. With Tokyo 2020 on the horizon, athletes, coaches and national governing bodies are doing everything in their power – much of it top secret – to find ways to cope with the predicted heat. From hydration to nutrition to the fabrics…

TRI X EXTREME, ENGLAND Bike leg elevation 4,637m Run leg elevation 2,700m DNF rate 93% 2019 winner’s time 18:52:58 EVERGREEN 228, FRANCE Bike leg elevation 5,028m Run leg elevation 2,608m DNF rate 31% 2016 winner’s time 16:19:19* ALTRIMAN, FRANCE Bike leg elevation 5,500m Run leg elevation 820m DNF rate 14% 2017 winner’s time 12:20:22* THE BRUTAL, WALES Bike leg elevation 3,923m Run leg elevation 1,863m DNF rate 13% 2018 winner’s time 11:13:45 *Last full-distance finish time for the Altriman and Evergreen…

MISSED AN ISSUE? ISSUE366 Ultimate guide to race-day fuelling; 45 essential speed sessions; New races to try in 2019; 10 budget wetsuits on test ISSUE365 Conquer Ironman with Patrick Lange; 23 ways to smash your first race; Vicky Holland’s ultimate run tips ISSUE364 How to conquer open-water swimming; 25 ways to avoid injury; Wetsuit buyer’s guide; The best new tri-suits ISSUE363 The ultimate guide to 80/20 training; Speed special, inc. Brownlee advice; 50 expert race-day tips; 14 vested tri-suits tested ISSUE362 Lucy Charles-Barclay on how to race faster; Swim advice for complete beginners; 3 sub-£1k road bikes; 10 long-course 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 Why not complete your 220 Triathlon collection by ordering…

DO HYPOXIC STARTS Performing hypoxic starts (breath holds before starting a hard swim or not breathing for a given number of strokes/distance), is another way to develop lactate tolerance. POSITION RIGHT When swimming fast, try and maintain a really good streamline position through the water, and keep your head low to the water to create a bow wave in which you can breathe in efficiently. PRACTISE BREATHING When swimming fast in training, try and breathe out ‘explosively’ through your mouth and nose as this facilitates effective inhalation when you turn your head to the side.…

If you were offered something you enjoyed and were good at versus something you struggled with and maybe didn’t enjoy as much, what would you pick? Everyone likes a challenge but some people don’t like choice. This session takes that choice away for you but offers you both a challenge and the chance to show off what you’re good at. For the ‘Speed Demons’ out there (particularly good at going fast), you should follow the set as written. For the ‘Diesel Engines’ (those of you who can just keep running), complete the warm-up and cool-down but complete the main set bottom to top. If you’re not sure if you’re a speed or endurance athlete then complete both sets a week apart and figure it out that way (that way you’ll…

Some of your triathlon friends may have talked about going ‘off-road’, and you’ve probably seen listings for ‘off-road triathlon’ events in magazines and online. But what exactly is off-road tri, and how does it differ from the more traditional form of triathlon? Off-road tri, also known as cross triathlon, comprises a swim – usually open-water, in the region of 1km; a mountain-bike section that can vary between 20-30km and will take in an assortment of trails, climbs and sometimes obstacles; and then a final trail run of between 6-10km, which will likely be more severe than your average road triathlon (the ability to run hills effectively is really important). So, how do you prepare yourself for a cross triathlon? The training is identical in principle to standard triathlon, covering 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. Key tips for racing in the heat “Balance water and electrolytes on long races. Too little/too much could = dehydration/mild hyponatremia.” HELEN WEBSTER 220’s editor made the move from marathons to tri five years ago. Happiest when in the…

UNDER £10 AROPEC SPD YA2 £8.95 These paddles are superb value, with tough silicone straps that secure your wrist and middle finger. They’re by no means huge, so are suitable for swimmers new to paddles, with a limited level of resistance that won’t strain your shoulders. aropec.co.uk UNDER £15 MP TECHNIQUE PADDLE £13.95 Designed by the mighty Michael Phelps in collaboration with swim brand Aqua Sphere, these paddles are designed to make you focus on technique, by preventing wrist bend and elbow drop and promoting a vertical forearm. michaelphelps.com UNDER £20 ORCA BEGINNER PADDLES £17.00 Aimed at swim paddle newcomers, the shape of Orca’s paddles is thinner at the top for an easier workout. The ergonomic shape fits perfectly to the palm of your hand, while a sturdy adjustable wrist…

Parted with plenty of cash for your dream machine, but haven’t studied the saddle choice further? What-amistaka! An endurance saddle is a key bike-specific purchase and can make or break your ride. The Aerofuel has plenty of tri-specific features, starting with the recess area/drainage channel that’s been created for riding in the tri-bar position. A short base (total saddle length is 142mm) also promotes forward positioning and the wide, stubby nose should assist comfort and promote power transfer. There’s an anti-slip top cover that aims to stop your tri-suit pad slipping around post-swim. The weight is 175g thanks to the lean EVA padding, a reinforced carbon polymer construction and the carbon rails. For pre- and post-purchasing, Pro offer a selector tool that quizzes athletes on their body geometry and riding…

DOING IT FOR THE KIDS I’m writing in as chairman of an amazing youth triathlon club based in Milton Keynes, as I wanted to champion the club. The club was formed by two concerned dads, who wanted a club that put the children first and that promoted a family culture where everyone is welcome. We were only the third club in the whole of the UK to achieve our British Triathlon Bronze accreditation, and this year we will be applying for silver… and we’re still less than two years old! As well as our usual coaching sessions we hold skills schools for our members and we go into local schools to coach children and champion our sport. We also have a bike loan programme and have just agreed a partnership…

And now thanks to Red Bull Project Pro, you can get expert tips directly from Lucy, as well as five other elite athletes via a Facebook messenger bot. To say the line-up is impressive is an understatement – alongside Lucy is England cricket superstar Ben Stokes, Olympic gold medal-winning GB hockey player Maddie Hinch, England and British & Irish Lions rugby international Jack Nowell, IFSC Bouldering World Cup-winning climber Shauna Coxsey and Olympic bronze medal-winning snowboarder Billy Morgan. When you join the Red Bull Project Pro messenger bot, you will receive a month’s worth of content from these six pro athletes on everything including nutrition and mental preparation, plus strength and conditioning, as well as an insight into life as a pro. Your training schedule might not be quite as…

MOST WANTED LIMAR AIR SPEED £179.99 Does the Air Speed have all you need for tri race day? Limar were at the forefront of the push to create the world’s lightest helmet a few years ago, with their Ultralight+ taking the honour after gracing the scales at 175g. As with frame design, aerodynamics have taken priority over mass recently, with the trad road and TT helmet hybrid – the aero road helmet – now receiving the lion’s share of innovation. After the Astana pro cycling team requested that their helmets were more aero than lightweight, the brands collaborated in the design process at the F1 wind tunnel in Magny Cours, France, and the result was a four-strong range, of which the Air Speed is the most aero. The Air Speed…

Many triathletes only have one swimming speed, but if you want to improve your race speed then some of your training needs to be fast. This should include sets that are focused on increasing your stroke rate/cadence, your strength/ power and your anaerobic capacity. In this session you’ll work on limb speed/cadence in the warm-up and pure speed through the short sprint intervals. While increasing your stroke rate, it’s really important that you hold good technique. Hypoxic starts, where you either hold your breath before starting a fast swim or don’t take a breath for an extended number of strokes, forces adaptation of your anaerobic capacity, i.e. you can swim faster with less oxygen, which is particularly relevant to the demands of open-water race starts. The change of pace intervals…

When you’re short on time – as we all are – but want to improve your fitness, the best thing to focus on is working your aerobic system. And to do this, you need this month’s short, sharp bursts with short recoveries in between. The key to this type of workout is to be fresh and in the right frame of mind to make it count. You need to have a clear focus and vision to maximise the effort required. For this workout, we’re completing 4 x 6mins at your threshold (vigorous pace). The key is not to start too fast – if you do, you’ll really feel the effects by the end of each block and probably won’t finish the main set. No trust us, you won’t! The goal…

WORK YOUR WEAKNESSES The difference between speed demons and diesel engines is in the muscle fibres, so it’s a trainable factor, which this set addresses by making you work on your weaknesses. KNOW YOUR PHYSIOLOGY Knowing your physiology can help for race day. Speed demons might be able to surge up hills and recover faster, while diesel engines could hold a steady tempo pace the whole way. USE THE RIGHT KIT For this session, feel free to use your racing shoes for the faster efforts and change into something a bit more robust for the longer, steadier efforts.…

PREPARE TO FALL! When you start out, you may come off your bike. Don’t worry, it’ll be a relatively soft landing on the trails – and you’ll soon adapt to riding them. JOIN A GROUP Have a look on Google to see if there are any local groups you can join. It’ll add to the fun, and you may pick up a few tips along the way. GET KITTED OUT You must use the correct kit. Your super-light TT bike won’t last long on the trails. Use a mountain bike and trail shoes for better grip. DON’T FORGET TRANSITIONS Remember, off-road tri is still three sports, so you’ll need to be swift on the swap-over if you want to start knocking down that PB.…

What’s neoprene and why is it perfect for wetsuits? Neoprene is a synthetic rubber that’s ideal in the manufacturing of wetsuits, as it’s naturally buoyant, light and flexible. What’s COPD and how does it affect your ability to train? Is it even safe to train? COPD stands for Chronic Obstructive Pulmonary Disease, and describes a group of lung conditions that cause breathing difficulties. These include emphysema and chronic bronchitis. COPD is a common condition that mainly affects middle-aged or older adults who smoke or have smoked in the past. Before doing any training, consult your GP; treatment (inhalers, medication, rehab and, in very few cases, surgery) can help slow down the progression of the condition. What are the differences between saturated and unsaturated fats? The NHS defines saturated fats as…

‘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…

1 Currently being used in cycling’s World Tour is the new sun lotion brand Pelotan. The 200ml Sun Cream (£20) offers 8hr protection, a high-level UV filter and, key for triathletes, both water and sweat resistance. 2 For long training runs and ultra races, the Salomon Sensibelt(£40) has a stretchy fit for added comfort on two legs. The included bottle is 500ml and the belt’s lean weight stands at 204g. The three colour options are red, grey and black 3 The running cap is an underrated option for hot tri run legs and endurance runs in the sun. Few are more ventilated than the Compressport Cool Running Visor (£22), which is lightweight polyester (40g), hydrophobic and boasts quick-drying fibres. 4 Nuun are forerunners in the electrolyte tab scene thanks to…

1 Practise a sea swim start by running in and swimming to a sighting buoy. Acclimatise yourself to the temperature of the water first, which will be about 17°C. 2 Practise transitions – from swim to bike and bike to run – in training. Have all your kit laid out as you would in the race and run through them both until they’re second nature. 3 The flat bike course will be quick. Getting into an aero position quickly and knowing your pace will be more efficient and improve your bike time – if that’s what you’re aiming for. Practise in the aero position in training.…

NOSE Tri saddles will often have a stubby and wider nose for increasing comfort when in the aerobar position. Aim to measure your sit bone width when choosing and look to test a number of samples in a reliable bike shop or with a bike fit expert. PADDING The padding should provide comfort and distribute pressure across the saddle. It’s usually made with a high-density foam to keep the weight and size down, but remember that a soft and deep saddle won’t actually be comfier for endurance riding. RECESS AREA Endurance saddles will often have a groove or a hole cut out in the centre. This should reduce pressure and heat on the perineum area, and also drain water from the chamois after the swim and increase ventilation to the…

01@velograndtours Warm, but still lots of snow at the top of Switzerland’s climbs 02@elizabethwilliams_tri_ pilates Run for the line after 2:34hrs under the blazing sun #notgivingin 03@simon_81tri @blenheimpalacetriathlon done, knocking 10mins off my PB! 04@becksywecksy Yep, swam into a couple of these beasts the other day #screamingswimmer 05@ nedp_01 Paws-ing for treats in Chamonix 06@ lipajocortez Woke up to the sound of the cat chewing my 220. Think it’s because I’ve spent more time training than with her! 07@jdavies49 Celtic Tri do 70.3 Majorca 08 @vogtri Post turbo stretch with my training buddy – downward dog anyone?!…

WARM-UP 4 x 100m build 20secs rest • 2 x [4 x 25m front crawl with fast legs, slow arms; 15secs rest] HYPOXIC STARTS 30secs rest after each set • 4 x 50m as: hold your breath for 10secs before starting fast 50m • 4 x 50m as: 25m fast with only 2-3breaths; 25m easy PURE SPEED 30secs rest after each set • 4 x 25m as: 10m sprint; 15m recovery 100m easy recovery • 4 x 25m as: 15m sprint; 10m recovery 100m easy recovery • 4 x 25m as: 20m sprint; 5m recovery PACE SHIFTERS 4 x 100m as: 25m sprint; 50m race pace; 25m easy 45secs rest after each set • 4 x 150m as: 25m sprint (only 2-3 breaths on first 25m); 50m race pace; 25m…

WORK OUT YOUR PACING If you have the time, analyse your data and work out your pace.Bestbikesplit.com, for example, allows you to track your optimal pacing strategy for racing. SUPPLEMENT WITH BEETROOT There’s plenty of research on beetroot juice, hailing its ability to increase stamina. Take a shot 90mins before a key session to really boost your performance. PRACTISE FUELLING Hydration is a crucial part of performance, but make sure you practise actually using it in training so that your bottles are perfectly positioned and it doesn’t affect your handling of the bike before race day.…

WARM-UP 2 x 5mins building easy to moderate 5mins drills/acceleration runs MAIN SET 2x 5minsmoderate 1mineasy 5minsmoderate 1mineasy 5minseasy 30secs vigorous 20secseasy 30secs vigorous 15secseasy 30secs vigorous 10secseasy 30secs vigorous 5secseasy 30secs vigorous 5minseasy COOL-DOWN 5mins easy 10mins stretching ADAPT FOR BEGINNERS Try just completing the set through once and see how you feel after. If you feel like doing more, pick the easiest of the endurance or speed part of the main set. ADAPT FOR IRONMAN Speed is still important for long-distance athletes, but your ability to get through the day is more so. Complete the set through once and repeat the endurance section after speed.…

1 The Castellon region in Spain will host the second edition of Hispaman XtremeTriathlon on 28 September 2019 with a sea swim preceding a 180km bike and mountain marathon. 2 Debuting in 2019 is the ManxXtreme (29 September 2019) on the Isle ofMan, which includes a jump from a ferry into the Irish Sea and a 50km run that ascends Snaefell. 3 The Blacklake Xtriarrives in Montenegroon 5 October 2019 and involves a swim in the titular Black Lake before a 187km bike and a marathon run with over 2,400m of elevation gain. 4 Xtri hits southern Brazilon 14 December 2019 in the form of the Fodaxman. After a swim in total darkness, the bike leg includes an epic climb of Serra do Rio do Rastro before the run finishes…

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…

RACE COACHING LAKES RETAIL RACESKIN HUDDERSFIELD, UK Raceskin wetsuits have been developed to offer outstanding flexibility, comfort and performance. By using the most advanced buoyancy technologies in the market we designed our suits with the goal of elevating the position of the athlete in the water. Raceskin wetsuits are the perfect choice for swimmers looking to improve their swim performance and set a new pb. EMAIL INFO›RACESKIN,CO,UK • WEB RACESKIN,CO,UK SWIMTREK COACHING CAMPS MALLORCA, SPAIN SwimTrek are the pioneers of open water swimming adventures. Whether you are an experienced open water swimmer or a first-timer, SwimTrek offers various intensive multi-day coaching and training camps to improve your open water swimming. Our coaches are experienced open water swimmers and will teach you the latest techniques and develop suitable training plans to…