Indholdsfortegnelse for October 2019 i 220 Triathlon

UNDER £150 LIMAR AIR MASTER £129.99 This is lean, fairly light (250g) and uses the Venturi effect (air goes into a wide area, is pushed out via a smaller area) to offer impressive ventilation. Good points include the chin pad and an easy-to-use retention system. nrg4cycling.co.uk UNDER £200 SCOTT CADENCE PLUS £170 The Cadence Plus is Alistair Brownlee’s helmet of choice and it proved fast in our wind-tunnel tests. There’s MIPS for impact protection plus Aero Plugs (vent bungs) for winter. The 280g weight is relatively high, however. scott-sports.com UNDER £250 GIRO VANQUISH MIPS £219.99 While Brownlee uses the Cadence Plus, Jan Frodeno will exit T1 at the 2019 World Champs in Kona wearing the Vanquish. As well as decent ventilation, MIPS and a Roc Loc system, it has a…

Made in Italy and designed in collaboration with swim brand Aqua Sphere, these blue-lens XCEED goggles are Michael Phelps’ best-selling swim goggles of 2019. Key features include a patented curved lens technology for peripheral vision in the water and a tinted blue finish for glare reduction against pool lighting or during low sun levels in outdoor swims. Their low profile is aimed at competitive swimmers looking for hydrodynamic gains, while the gaskets are produced using Aqua Sphere’s anatomical Softeril tech for comfort and a watertight seal. Durability comes courtesy of the semi-rigid exoskeleton and Exo-Core construction. They have four removable nose bridges for fit, a split strap system with rear adjustment and are approved by FINA. Prices range from £29.99 for the coloured lenses to £49.99 for the titanium frame…

VITUS AURO CR £2,699.99 The carbon-framed Auro is the follow-up to Chain Reaction Cycle’s in-house brand’s Crono tri and TT bike, and is UCIapproved for racing the latter. Major draws for triathletes include Zipp Vuka Alumina tribars, deep-rim wheels from CRC’s own brand Prime Black and a Shimano 105 groupset. Rim brakes, a 9.65kg weight and bladed forks are further key details. Look out for a full test on these pages soon.…

We should have sent a psychologist, not a journalist, to the Deca UK ultra tri. Here in York, it’s less sporting event, more extreme examination of the human condition. Since his earlier career as self-mutilating stuntman on the riot of an MTV show, Dirty Sanchez,Matt Pritchard has insisted on testing his limits. Now eight years after his multisport epiphany, and having reinvented himself as Dirty Vegan, he may just be pushing them too far, as one of 11 tri lab rats swimming in a 30°C school pool for up to 24hrs. And this is just the start – the curtain raiser to the UK’s first continuous Deca iron that’s differentiated from its evil one-a-day Deca sibling by the clock never stopping. It’ll be 38km of swimming, 1,800km of cycling and…

SLEEVES Some swimskins come with elbow-length sleeves for hydro benefits. Ensure these fit well before buying. CORE SUPPORT A swimskin should aim to improve your core support when you’re horizontal in the water via the compressive panel construction. HYDROPHOBIC Swimskin material should be hydrophobic, meaning water will bead on the surface instead of soaking in. With a blazing hot European summer, more British triathletes than ever before have been forced to hurriedly invest in a swimskin. Major races like Ironman Frankfurt and Ironman Austria were unusually non-wetsuit this year after water temperatures rose above 24.5°C, while Challenge Roth, which has never had to outlaw neoprene for age-groupers in its long history, was within a whisker of having to do so. As destination races in far flung places with tropical climates…

FUNKITA ALLEZ ALLEZ £38.95 Apparently dedicated to a tour rider known as the ‘Sans Pants Pirate’, who shunned tour apparel in favour of hot pants and coconut oil to go faster (yes, we raised an eyebrow, too), this bold cycling-themed swimsuit was an instant winner with us thanks to its funky design and excellent fit. We see a lot of swimsuit designs here at 220, but few have made us smile as much as this one did when we pulled it from the packaging. Bikes! Trees! Neon! Design aside though, it’s in the pool where the big points are awarded. Our UK12 fit perfectly and true to size, achieving the holy grail of of offering just enough coverage but without feeling restrictive. The strappy V-back was open enough not to…

“Perform this workout when you’re after a boost in your endurance. It will also really help you to lay the power on over hills” As athletes, we’re always trying to find potential gains and make improvements to our cycling performance. And a great way to do this is to work in the sweet spot (moderate pace) range, based at 90% of your threshold pace. This month, we will work on doing 15min blocks at moderate pace then 5mins at max-pace effort before recovering and repeating. I’d perform this workout when you’re after a boost in your endurance. It will also allow you to work on your variation of pacing and really help with laying the power on over the crest of the hills. This needs to be controlled, so you…

What is resistance training? Also known as weight training by gym goers, the term refers to any form of exercise where you lift or pull against resistance. This could be using dumb-bells, a barbell, bodyweight machines, kettlebells, powerbands or any other external resistance. Traditional resistance training uses dumbbells or a barbell to perform an exercise for a specific number of reps to improve muscular strength, size or endurance. Are there any tri companies that produce ecofriendly/recycled tri kit? There sure are! First up, Zoggs have their own Ecolast fabric, which is made from recycled waste recovered from the ocean. Zone3 are using more ecofriendly neoprene made from recycled tyres. Water-based glue is also used and the linings are made from recycled polyester. Sundried produce two activewear collections made from 100%…

‘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 BILATERAL BREATHING Breathing every 3 strokes when swimming BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run CATCH The part of the swim stroke where you pull on the water DNS/DNF/DQ Did not start/Did not finish/ Disqualified DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim HIT High-intensity training HRMAX Your maximum heart rate INTERVALS Intensive training using repeated on/off efforts LACTIC ACID Produced in high-intensity workouts, it can inhibit oxygen movement around the body and slow you…

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. Pro predictions for Kona 2019 “Watching the German stars Jan Frodeno and Patrick Lange duking it out at the front of the field.” HELEN WEBSTER 220’s editor made the move from marathons to tri six years ago. Happiest when…

LENSES Advancements in lens quality means more choice for triathletes, so look for the pair to suit your aquatic needs. The MP XCEED’s blue lens colour is aimed at both indoor and outdoor pool swimming, while the anti-fog properties are an additional box ticked. STRAPS The strap is the key option for adjustability and finding the ultimate mid-swim comfort and security. MP/Aqua Sphere use a simple mechanism on the twin strap here to assist in finding the desired fit, comfort and mid-swim security. NOSE BRIDGE A well-fitting pair of goggles is essential for a good swim, so look for additional adjustability options. Many goggles will have a nose bridge built in, but the XCEED offers a quartet of position options via its four removable nose bridges. GASKETS Eye rings are…

“By watching all levels of athlete, I believe it also helps my own race, as you learn from a different perspective” BE A MARSHAL Marshalling need not only be about having free entry at a future event – it can be great fun too. Local or smaller events are always looking for marshals - the more experienced the better. I’ve marshalled many times and enjoy the banter between the experienced athletes and helping the less practised. By watching all levels of athlete, I believe it also helps my own race, as you watch and learn from a different perspective without the actual pressure of racing. The ‘Thanks Marshal’ uttered under winded breath as you encourage everyone along brings its own reward, too. It’s definitely worth a go! Simon Osborne 220…

MIDSOLE Located inbetween the outsole and the insole, this is where manufacturers will add most of their cushioning technology. UPPER The upper covers the top of your foot, and should be breathable while offering plenty of support and flexibility. OUTSOLE The bottom of the shoe, usually made out of blown rubber and featuring all manner of tread patterns to provide grip. With colder temperatures around the corner, now’s a savvy time to buy some running shoes that can chomp through the miles to see you through your off-season training runs. Some brands recommend their racing flats are replaced after as little as 300 miles, while most shoes with a more robust build and cushioning can last nearly double that as a conservative estimate. Some runners are best off using the…

For many years in the sports of swimming and triathlon, we’ve been able to take advantage of products that’ll make us swim faster thanks to extra buoyant materials such as neoprene. In multisport we’ve trispecific wetsuits, and in the case of competition swimming,the tech advances culminated in Speedo creating the LZR Racer bodysuit, made from a mix of elastane-nylon and polyurethane that compressed the swimmer’s body and repelled far more water than plain old skin. The LZR led to a flurry of world records falling between 2008 and 2009, so many in fact that swimming’s governing body, FINA, decided the advantage was too great and the suits were banned. The new regulations took effect on 1 January 2010, with the rules stating that swimwear must be made of woven materials.…

MISSED AN ISSUE? ISSUE368 Special Anniversary issue! We race Windsor in 80s kit; The ultimate 30 training tips; What will tri look like in 30 years’ time? ISSUE367 Smash your UK race; How to beat the heat; 8-week trails training plan; Discover the world’s toughest tri; Sub-£2.5k road bikes 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 Why not complete your…

“Running downhill allows you to practise running fast without the added stress of full-on sprinting” October has always been the beginning of the off-season for me when I’ve been racing in the UK. And one of my go-to off-season modes of training is cross-country running. While everyone’s slow to some degree going uphill, many people lose a lot of time going downhill when off-road running. The other benefit of practising this type of running is that it allows you to practise running fast without the added stress of full-on sprinting. Aim for a hill that’s not too steep but takes 1-2mins to descend. The way up should be easy so feel free to walk it if your heart rate is rising. This short introduction to downhill running intervals will give…

1 The 113km Outlaw Half is set for 17 May 2020 and is hosted on the same Holme Pierrepont course as the The Outlaw, making it an ideal prep race for the full event. 2 The Outlaw Half Holkham returns to the 18th Century estate in northern Norfolk on 28 June and again features a 1.9km lake swim, single-loop 90km bike course and a half-marathon run. 3 The 11th edition of the original Outlaw will be held on 26 July at the National Watersports Centre and is predicted to sell out once again. 4 The 113km Outlaw X completes the long-distance series on 27 September at Thoresby Park in northern Nottinghamshire.…

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. ZOOT Wave 1 £220 Solid construction, warm and buoyant. Love the chest panels, too. Issue 366 zootsports.co.uk ORCA Equip £239 Peerless comfort and flexibility for the price. Great for frugal swimmers. Issue 366 orca.com ROKA Maverick Comp III £325 Superior arm flexibility and reach, plus assured buouyancy. Issue 365 roka.com AQUA SPHERE Racer 2.0 £399.99 Striking graphics, a decent price and a superior build – winning! Issue 365 aquasphereswim.com/uk YONDA Ghost 2 £549 A highly comfortable and superb all-rounder wetsuit. Issue 364 yondasports.com AERO ROAD HELMETS Decent ventilation, low weight, comfort and how easy it is to adjust on the fly are all…

Some 10 years of research and development has gone into the latest release from the Salzburg-hailing Airstreeem, the brand created by former Austrian pro cyclist Stefan Probst. Targeted at triathletes (Airstreeem also sells a four-strong range of tri bikes), the 25mm-wide high-modulus carbon clincher rims are tubeless-ready (TLR) and are designed for the requirements of a disc brake hub. Weight for the set is a lean 1.47kg, while the rim-integrated spoke nipples seek to improve efficiency and power transfer. Each wheel is hand built and assembled in Austria or Italy, before computer checks, a digital build report and a test ride. Included in the Carbon Aero’s package is a five-year warranty, two-year crash replacement, wheel bag, and replacement spokes and nipples. The hubs seen here are compatible with Shimano and…

“It showed me what I could do when I put my mind to it” I’ve been swimming from as young as I can remember. I swam for my local swimming club, and I was on all the sports teams at school. My PE teacher told my dad about triathlon, so we started looking into it, and I did my first race when I was about 12. We bought a road bike a few days before. I came third racing against people older than me! When I was 13, I won the Junior British Championships. It was my second triathlon, so I really took to it and I’ve been loving it ever since. I’ve been gradually increasing my training in all three disciplines and I’m forever learning about the sport. The…

Looking to boost fitness but ease stress on your muscles? According to a study by German scientists, it’s time to sit and sweat. The research between the Martin Luther University and Medical Center Berlin compared a turbo-trainer session with a bout in the sauna and concluded that the cardiovascular strain from both was comparable. The rise in temperature stimulated a rise in heart rate. Contrary to previous thinking, it showed that blood pressure rises not drops during a sauna session (albeit does drop below baseline during recovery). “It was thought that the heat dilates blood vessels and lowers blood pressure,” said lead author, Dr Sascha Ketelhut. “But this was not the case.” The sauna-stimulated cardiovascular strain showed similar results in the 19 subjects as cycling at an average 100 watts.…

MOST WANTED HOKA CARBON X £160 Are carbon soles a fad or here for the long run? We find out Similar to compression wear before them, Hoka One One initially provoked guffaws and after-dark running sessions only. But now the France-hailing, Cali-based brand have become the tri norm, as their ascendency to the top of the Ironman World Championship’s running shoe count confirms. The oversized shoe trend grew as a reaction to the barefoot movement spearheaded by Born to Run author Chris McDougall and exemplified by the Vibram Fivefingers that, along with Newton, were themselves a response to the cushioned trainers that dominated the run market. And yet the barefoot and maximal movements had similar aims: to promote fore/midfoot landings and forward propulsion via minimal heel-to-toe drops while limiting impact…

In each issue, all our subscribers have exclusive access to subscriber-only competitions, special offers and content to say thank you for subscribing to the UK’s number one triathlon mag. Prizes and offers so far have included: Race entry to the sold-out Challenge Roth! • A £4k training holiday in a French chateau • 1-2-1 coaching with six-time Kona champ, Dave Scott • A Huub wetsuit and signed Brownlee framed print • A Bkool smart Pro 2 turbo and simulator, worth over £500 • A week at Best Fest swim festival in Mallorca *Head to p50 and take advantage of our great subscription deal. You’ll then automatically become a member of our exclusive Subscriber Club, and will ›ind a new offer in each monthly subscriber issue.…

“HIIT sessions require the athlete to achieve speeds and power well beyond normal race-pace effort” Triathlon is a time-demanding sport, and, for many, training has to be delicately balanced with work, family and other life commitments. Including HIIT (high-intensity interval training) sessions in your programme is a great way to hit your race-season peaks when you’re time poor, as well as extending race speed. Many age-groupers never really step out of their endurance comfort zones and wonder why they struggle to race faster. HIIT sessions, such as these, require the athlete to achieve speeds and power well beyond normal race-pace effort, but only for a few seconds and followed by longer rest/recovery. They’re mentally tough sessions, so you need to prepare physically and mentally to test your limits. Build these…

It’s that time of year when you can take a break from intensive tri training. But don’t pack away your gear just yet! This plan will give you structure to build base strength over the next two months… As we get to the end of the domestic tri season, it’s time to start thinking about how to take a step away from the focused and demanding training for tri, but at the same time how to stay in shape and make sure that all your hard work is not lost by packing up your training gear for the next couple of months. The off-season can be a scary time for triathletes, as most of us love the structure of training. But a break from swim, bike and run for a…

MARK KLEANTHOUS Off-season duration Mark’s an athlete and coach who has completed more than 460 triathlons, including 39 Ironman events. NICK BEER Body composition Nick is a sports injury rehab specialist, a development coach and a former elite triathlete. SCOTT FINDLAY Running with bunions Sports-science graduate Scott is a tri coach. He’s competed for Team GB at three Euro Champs and one Long Distance Worlds. ALAN COUZENS Cardiac drift Alan, MSc, is an exercise physiologist in Boulder, Colorado. He’s also an Ironman athlete and performance coach.…