Indholdsfortegnelse for March 2021 i 220 Triathlon

Released at a virtual launch with three-time Ironman world champ Jan Frodeno the guest star, the new Hoka One One Rocket X is the latest carbon-infused release from the Cali-based brand (the Carbon X2 is also out now). Branded as an elite racing shoe, the Rocket X shares the same 1mm carbon plate as Hoka’s previous Carbon X, plus the unisex Rocket has an updated impact-absorbing compression-moulded EVA foam midsole and zonal rubber outsole. Crowned as the lightest model in Hoka history at only 210g, it’s kitted out with a stiff mesh upper, which has resulted in no structural need for overlay and toe-box. The early stage Meta-Rocker geometry shapes the subtle curvature of the sole, said to encourage an efficient stride motion. With a 5mm drop, it’s not as…

“Iron(wo)men are some of the toughest people on the planet” I completed seven marathons in seven days in 2015, culminating with the London Marathon, but fell out of love with running and started to put on weight – which is easy when you’re a chef! At my heaviest I was 26st 2lb. My weight has yo-yo’d because I’ve been lazy with my diet. When I’ve not had something to train for, I haven’t eaten well – lots of takeaways, fast food and fizzy drinks. The turning point was when I realised that I wouldn’t be able to do my job for much longer. I was struggling to stay on my feet for 8-10hrs a day at work. My first crack at tri was in 2017. I was gaining weight and…

1 @celebsuett Lovely ride this morning getting some cardio in before work, little drizzly but nothing to complain about. 2 @tri_dad86 Finished up this year’s @edtrisquad training with a solid 19min 5km TT. Not bad – 50secs quicker than this time last year. This session was the most poignant in my triathlon journey so far as I was awarded ET Squad Athlete of the Year 2020! 3 @jsafit What a gaff this is turning out to be. Got an early Christmas present off my wife. New treadmill – less of the falling down potholes and getting soaked. 4 @fitbelvoir Back for more today. We’re not just fair weather swimmers! 5 @aodonovan.tri Early Christmas present. Hopefully the shoes that get me over the finish line in August for Ironman cork 2021.…

Tri4Tokyo was a specific British Triathlon Talent Identification programme aimed at finding talented athletes with the potential to become medallists at the Tokyo 2020 and Paris 2024 Paralympic Games. British Triathlon ran a series of events through 2017 and 2018 to assess athletes across the tri disciplines, with the athletes now training as part of the British Talent Squad. The vast majority of the athletes who won medals at the 2016 Paralympic Games, the 2017 and 2018 World Paratriathlon Championships came through similar programmes on their pathway to international medal success.…

ENVE FOUNDATION 65 £1,850 Cutting-edge rim tech at a relatively decent price Who’d have thought a set of wheels for almost two grand wouldn’t raise a fiscal eyebrow? But compared to Enve’s SES range and other USA-made models that peak at over three grand, these are more affordable. Unlike the SES, which exhibit the contemporary idea of different rim shapes and depths front and rear, both of the Foundation’s 65mm rims are identical. Their design is still modern with a 21mm internal width and 28mm external width optimised for 25-28mm tyres, while the rim itself is tubeless-ready and comes with a hookless design for easy set-up. The included tubeless valves create a leak-free seal and fitting is tight enough to prevent valve rattle. A caveat, though – keep your…

It seems that every man, woman and their dog now indoor trains on a regular basis. Where once the turbo trainer was seen as an instrument of torture, now the smart trainer is seen as an essential tool to prime you for race season. The likes of Zwift and RGT have seen impressive uptake over the past few years with market-leaders Zwift securing a $120-million investment back in December 2018. The curve was steepening. Then the pandemic took hold and the curve hit the vertical. It’s the same at RGT. “At the start of lockdown one, within the space of 10 days, we did a year’s worth of business,” says James Vickers, head of marketing at virtual-cycling app RGT Cycling. Vickers is sensitive to reveal those figures because of the…

It’s well-known that running off the bike’s (triathlon running = TR) impaired compared to isolated running (IR),” explains top coach Tom Bennett. “This can’t be prevented – even Alistair Brownlee’s around 2mins slower over a 10km TR compared to a 10km IR – but performance deterioration can be minimised. ECONOMY AND STIFFNESS “One established detriment to TR is glycogen depletion from the swim and bike, meaning a greater reliance on fat that governs speed. Another explanation for a slower TR is higher respiratory muscle fatigue. But one neglected link is the relationship between run economy (energy cost for a specific speed) and stiff limbs, which appears to be a key driver of off-the-bike success. “Leg stiffness is essentially how much the ankle, knee and hip flex on landing, and research…

Is it possible to enjoy aerodynamic feedback away from the wind tunnel? It is thanks to sensors like the Notio Konect, which mounts to the underside of an out-front computer mount and features a ‘pilot tube’ that protrudes from its body. Among many variables, it measures wind speed. By comparing this wind-speed data to the rider’s speed, the unit can estimate CdA. Aerodynamicist Xavier Disley uses the Konect and once told us, “One of the key benefits of these is that you can accurately answer race-specific questions, like whether you should sprint out of the saddle or remaining seated. Or when climbing, whether a rider’s more efficient sitting up on the tops, staying on their hoods or hitting the drops.” Have you any ‘unique’ ways to fast-track technique improvements? Focus…

‘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 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 DNS/DNF/DQ Did not start/Did not finish/ Disqualified DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim DUATHLON Usually a run/bike/run format ELITE Another word for a ‘pro’ – e.g. the Brownlees HIT High-intensity training HRMAX Your…

Believe the claims and the right multisport watch will have Alistair Brownlee or Lucy Charles-Barclay chasing your shadow. But wade through the marketing hyperbole and a smartly-chosen tri watch will certainly have you at least training smarter and racing faster. Just be aware of the pitfalls. Many a triathlete has been lured into purchase by a long and ‘scientifically-proven’ features list only to realise a month later that 99% of its capability simply isn’t required. If you’ve never used a heart rate monitor and are training for 3-4hrs a week, for example, will your tri performance benefit from spending upwards of £300 on a wrist device that monitors your aerobic capacity, run cadence and cycling fatigue rating? Also, remember that some of the metrics offered – ground contact time, for…

At first mention of the Secret Saddle Club a smile spreads across Daniel Schade’s face. “I’d say that was a ‘two beer idea’,” he says. “An evening when you sit with your buddies and discuss how to bring projects to the market.” If the name resonates it’s because it takes inspiration from British Cycling’s fabled Secret Squirrel Club, the black ops development crew that helped forge GB’s track cycling Olympic legacy and a glut of gold in the process. This one, though, as the name suggests, is all about the saddle, and it also measures up well as a success story. “The saddle was on the podium of the Tour de France before we even announced we had a saddle,” Daniel explains. If you hadn’t guessed yet, Daniel, the CEO…

While we’re waiting for the UK water to warm up – a long wait, granted – consider doing a duathlon to help fine-tune your transitions and bike-to-run pace. This eight-week plan for a standard-distance duathlon (10km run/40km bike/5km run) will provide you with all of the strength, speed and race-pace sessions that’ll get you ready for the world of run-bike-run. If you’re targeting a sprint-distance du, then use the plan but consider reducing the overall volume by 20-30%, especially on the longer endurance sessions. Duathlon is a run-heavy sport so the plan overleaf reflects this. If running is a weakness at this stage, the eight-week plan will improve your performance and can be carried through to the tri season. Due to the heavy amount of running, make sure you do…

WARM-UP 20mins with 2mins in each gear (stop one gear short of max if you have 11-speed) Maintain cadence as you increase resistance. Intermediates should include 6-10sec hard efforts in the middle to increase oxygen uptake MAIN SET 4 x 10mins as 5mins bike and 5mins run. An example for a course featuring many corners is 5mins at RPE 8/10 or goal watts including a 6sec burst at the start of every minute followed by a run of increasing pace or intensity, so 2:30mins hard/2:30mins easy COOL-DOWN 200m easy Perform on the bike to minimise injury risk; simply an easy 10min spin that lowers your heart rate to below 120bpm…

DERMOTT HAYES Picturing a PB Dermott has been coaching for 15 years, is head coach at Be Endurance and the organiser of the Storm the Castle duathlon. JAMES WITTS Running Power Freelance writer and former 220 editor James specialises in sports science and endurance. JOHN WOOD Can You Kick It? An award-winning multisport coach of 10 years, John is also a former international swimmer. JOEL ENOCH Feel The Squeeze? Joel is a sports scientist and triathlon coach who’s helped athletes of all abilities reach their multisport goals.…

1 Don’t just plan your route online, get your feet (or wheels) on the ground. The last thing you need is any surprises on the day. It’s even worth considering a back-up course in case any issues arise. 2 Recruit a great crew. Whether they’re making you a cuppa or running some miles with you, having some company is a real morale booster. 3 Get social media involved. Yes, it’s a solo event, but you can still get lots of support. 4 Consider a tracker. There are a few companies (like www.geotracks. co.uk) that offer GPS tracker hire for personal challenges. And everybody loves dot watching! 5 Pack well. Unless the DIY challenge is based at your house, you need to ensure you’ve enough clothing, spare shoes, lights, battery packs…

UNDER £13 THE COMEBACK QUOTIENT £12.99 Matt Fitzgerald’s guide to building mental fitness in sport and life couldn’t come at a better time. The book looks at how you perceive the challenges you face, and offers inspiration and tools to make the next great comeback your own. UNDER £15 RUNNING THE WORLD £14.99 Nick Butter is the first person to run a marathon in every country on Earth. This documents the 674-day adventure, offering a unique perspective on our planet, a celebration of human diversity, and reflects on the power of running. UNDER £20 THE BEST £20 Uncover the inner psychologies of your sporting heroes, find out how they tick and just how they perform such extraordinary feats in this new book from Mark Williams and Tim Wigmore. The book…

COLD-WATER ARMY I’m one of the many individuals, triathletes and swimmers who, as I write on 2nd January, continues to open-water swim in the UK. For me, my outdoor pool is in Clevedon, not too far from Bristol. I swim in the marine lake, which is one of the biggest in the world – and damn chilly over winter. My last swim measured around 6°C. I mention this because Clevedon’s marine lake is one of many outdoor bodies of water that are kept in existence – and a safe existence at that – by an army of volunteers and donations. This often-forgotten army ensures water quality is good and the lake, as much it can, remains open 24/7. With that in mind, I encourage everyone to give cold open-water swimming…

At the 1996 Summer Olympics in  Atlanta, Great Britain won one gold medal. In the Rio Games in 2016, Britain won 27 gold medals and came second in the medals table – three medals in triathlon from Alistair Brownlee (gold), Jonny Brownlee (silver) and Vicky Holland (bronze) – eclipsed only by the USA. In fact, Britain won more gold medals in Rio than the combined tally from six successive Olympics, 1976 to 1996. In the recently published book from John Murray Press, The Best: How Elite Athletes Are Made, co-authors Mark Williams and Tim Wigmore include a chapter where they discuss the reasons behind this incredible change of fortune, from the greater investment from Lottery funding to the Sporting Giants programme, which aimed to turn athletes with the right physical…

TRI-SUITS Comfort is key for all levels, so consider pads, grippers and material quality. Full-length zippers are also handy for mid-race toilet stops. 2XU Perform Full £130 Performs very well on both the bike and run thanks to top-quality fabrics. Issue 378 2xu.com TRI-FIT Evo £179 Comfort, aerodynamics and features… a standout suit for all distances. Issue 378 tri-fitathletic.com ZONE3 Lava Short Sleeve £190 Very comfortable woven fabrics and excellent temperature control. Issue 378 zone3.co.uk LOUIS GARNEAU Aero Tri Suit £287.90 Aero and comfort benefits combine in a fantastic iron suit. Issue 376 garneau.com ENDURA QDC D2Z £349.99 The fastest suit on test in the wind tunnel, yet with comfort and style. Issue 376 endurasport.com TRIATHLON WETSUITS These hit a range of abilities. Newcomers will look for greater buoyancy, especially…

WELL-ROUNDED Concentrate on becoming a well-rounded, strong runner. A great duathlete is able to maintain great run form and understand the pacing demands. BRICK SESSIONS Nail your brick sessions. Practise all types of brick sessions so you’re prepared for the run to bike to run. You must be able to run well in that final stage of the race. FUEL RIGHT Figure out how and when to use your nutrition in the race. Practise different scenarios of when to refuel and how you’ll do it, and how you’ll transport it in the event. REVISE Try to understand your race course and any key segments where you can use your strengths. Knowing the layout of transition, for example. In short, do your homework.…

Ignoring the extra cost, why should I go organic? The general benefits of organic are many: fewer pesticides; richer in certain nutrients; and, when it comes to animals, they’re not pumped full of hormones. Also, for those looking to hit race weight, a study showed that choosing organic burns more fat. Twenty-five researchers undertook a meta-analysis to examine how nutritional content varied between organic and non-organic red meats, and discovered that organic meat contained 47% more omega-3 than its more affordable alternative. That’s good news for calorie counters because this polyunsaturated fatty acid has been proven to increase fat metabolism. How can a snorkel improve my swim? A swim-specific snorkel means you can expire and inspire with your head submerged, leaving total focus on your stroke. This level head position…

“I began experiencing restless legs and fatigue, which impacted my motivation to train. With oestrogen gel (HRT) and improvements to my diet, they’ve improved and I have my mojo back.” Emma, Brighton “I talked to my doctor about HRT. I’m sleeping better and the majority of symptoms have disappeared or greatly lessened.” AbiG,HerSpirit community member “My embarrassing leaks during training were just something I thought I had to live with. After a bit of core and strength training, these leaks have almost gone away.” Anon, Brighton…