Indholdsfortegnelse for March 2022 i 220 Triathlon

Engo Eyewear’s new range of smart glasses have just hit the market and aim to take on-the-fly feedback to the next level thanks to real-time data displayed on the lenses. That means no momentary lack of control by looking down at your bike computer or training watch; instead, metrics like heart rate, speed, power and elevation are gathered from Engo’s companion mobile app – or, if it syncs, your current training tool – and projected onto the display. Key sells are the clarity of the data that floats roughly five and a half feet in front of the triathlete – so not distracting – and the large lens for good peripheral vision. The mooted 12hr battery’s life also a win over past incarnations, as is the weight – 42g is…

WORLD CHAMP MUM I’m writing to you with regards to how amazing my wife is, not only as a wife but also as a mother of three and now aquathlon world champion (El Anillo, Spain 2021). She also manages to run her own clothing business, Bee & Co Boutique (@bee_ and_co on Instagram). Cooper, our eldest is six, Vivienne is three and little Boyd is just 22 months. Cooper competed in his first duathlon earlier this year aged five and keeps asking when his next race is, so he has the bug now too! Amy has qualified for next year’s world and European championships in various races from aquathlon to standard triathlon. I think she’s a fantastic role model not only to our kids, nieces and nephews, but also for…

“I’m working on a project with one of my good friends, Ian Dempsey, a British domestic professional. We’re setting up a club called Halo ID, which is going to go live around the middle to the end of January [2022]. “It’s going to be a new concept in the triathlon market; in short, it’s an exclusive club that’s paradoxically very inclusive for everyone and anyone. “It’s going be an online platform, but we’re also going to have a lot of face-to-face stuff as well, like spontaneous coffee-and-ride days, lots of sessions on Zwift, exclusively for club members. We’ve got some really good partners involved, so there’s going to be some really good deals available for everyone who joins. “We’re also going do a whole section on under 16s and not…

Many new triathletes hold their breath underneath the water simply for fear of running out of air. This is detrimental twice over. Breath holding turns what should be an aerobic (steady) effort into something very much more anaerobic (hard). Also, by holding onto your breath underwater, you’re inadvertently increasing buoyancy in the chest region, which will sink your legs. This can be overcome with the sink-down drill. At the deep end of the pool, tread water. When you’re ready, take a breath in and let yourself sink. As soon as your head is in the water, start exhaling strongly through either your nose or mouth, whichever you prefer. Make sure you’re exhaling straight away. If you’re not exhaling immediately, or are not exhaling strongly enough, you won’t sink – or…

Power meters are arguably the greatest training tool around. As the name suggests, power meters measure the amount of wattage you generate on a bike. How they do this relies on myriad electronics and accurate algorithms. There are various models on the market, ranging from Garmin’s Vector that determines data from the pedals, to Stages’ crank-based power meters, to the Powertap G3, which measures power at the hub of the rear wheel. This data is wirelessly transmitted to a head unit on your handlebars. Then there’s the fabled SRM, the chainring-based power meter that’s still seen as the Holy Grail of wattage. Once you’ve obtained your functional threshold power (FTP) – broadly the maximum power you can sustain for an hour – you can then set your power zones to…

Definitely the former. Good bike skills won’t just keep you safe while training and racing, they’ll also save you time in every race, which is why the off-season is the perfect opportunity to work on them. Here are a few ideas of what to do… RIDE WITH OTHERS If possible, ride regularly with people who have plenty of cycling experience to help you pick up skills naturally. Seeing someone going into a corner fast and coming out the other side without any issues, for example, shows you it’s possible. Notice when they stop pedalling and how they’re looking at the exit of the corner rather than down at the front wheel. See how they lean their bike and how they have the inner pedal high when coasting. Do this over…

1 What are the key stats to measure? It’s important to use both power and heart rate as they tell you different things about how you’re feeling. A high heart rate, for example, can mean that you might be fatigued, which would mean you need some rest. I also work closely with my coach to access power zones. 2 How has turbo training helped you? It’s added discipline and helped me refine and allow my body to get used to riding in an aero position. Living in a city it’s often tricky to enjoy good-quality time in the saddle due to stop-start traffic, so training indoors is a great way to get around this. 3 What should you wear? I’m particularly fond of bib shorts without seams to reduce any…

Fartlek comes from the Swedish word meaning ‘speedplay’ and is a form of interval training (where you fluctuate between high and low intensity) to boost race speed. Warm up and then alternate periods of hard and easy running based on set timings – usually around 30secs to 4mins – or geographical features such as running hard to the top of a hill or the next lamppost. The great thing about fartleks is that you can modify the session to how you’re feeling (shorter reps and longer rests if you’re feeling tired) without feeling like you’re easing up. Because of their randomness and often short intervals, run by feel rather than heart rate or power.…

While the off-season is a time for a bit of evaluation, recovery and focus on technique, it doesn’t mean that you can’t do brick sessions (one discipline followed by the next, commonly bike to run though occasionally swim to bike), as they can be included at any stage of a tri season. The key to using them correctly is that their intensity or duration should be appropriate for the stage of training. I’d suggest including a brick session every two weeks in order to keep reminding yourself what it’s like to train one discipline after the other. But these sessions can take a different structure and should be done with a focus on low-to-moderate intensity; after all, this is the off-season. So maybe a 50min fat-burn bike followed by a…

A. You can but it’s not advisable. Short-term, a pill like ibuprofen might dispel the pain but can cause stomach issues. Long-term, too much reliance can threaten bone health, worsen respiratory conditions and even raise the risk of cardiac issues. Away from the race, keep things natural. Garlic’s a favourite of many because of its anti-inflammatory nature. Those anti-inflammatory benefits derive from polyphenols, whose levels rise by as much as 50% when cooked.…

Imagery is an awesome technique for developing your ideal racing mindset, as it can help prime your responses to race situations. When you have a quiet moment, try imagining yourself competing in your next race. Try to visualise the senses associated with swimming in a lake at 7am (see the other competitors feet and arms splashing, smell the water, hear it whoosh in your ears, feel that cold water on your face) and your ideal response: focus your sight on your target, use the whoosh of the water to block out distracting noises, let that cold sensation perk you up. You can also use imagery to help you develop strategies to respond to challenges during the race. For example, if you go off course in the swim, get a puncture…

A. Time-management consultant David Allen created the two-minute rule where you take immediate action on anything that can be ticked off in two minutes or less. Allen said that with any given instruction, there are four actions you can take: 1) Do it now yourself; 2) Delegate it to someone else who’s better qualified or has the time; 3) Schedule it for later; 4) Delete it and forget about it. With this simple model, you’ll find the majority of tasks are cleared by action number one.…

Cold shower’s a fight-or-flight scenario, meaning that if you tolerate it long enough, your body will release the hormone noradrenaline and activate the neurotransmitter acetylcholine, both of which are important to the sleep cycle. Cold also stimulates endorphins, the happy hormones that help to improve your mood. A further study showed that it also reduced levels of inflammation markers – desirable for swift recovery – via increasing cytokine levels in the blood. And there’s further mooted benefits of burning more fat and improving circulation. So, all good? Possibly. Many of the studies involved cold-water immersion rather than cold-water showers, so you can’t directly equate one to the other. Then again, a Dutch study involving 3,000 participants found those who finished their daily shower with a 30-90sec blast of cold water…

PINNACLE HC TURBO £499.99 Is this the wallet-friendly trainer you’ve been waiting for? “As you go down the price brackets, there are trade-offs, including grade simulation, quietness, compatibility and power accuracy. On the first three, the HC impresses” As we rushed to buy indoor exercise equipment in 2020, many turbo trainers sold out. Clearly this didn’t go unnoticed by Evans Cycles, with the retailer following Wiggle by selling its own smart trainer through in-house brand Pinnacle. The aim is to offer riders “access to some of the best innovation in indoor cycling at an affordable price”, and the current price makes it 50% cheaper than some high-end smart trainers. As you go down the turbo price brackets, there are trade-offs. Grade simulation, quietness, compatibility and power accuracy are things…

IRONMAN LANZAROTE Often billed as the toughest race on the circuit, Ironman Lanzarote is hot, hilly and windy. There’s a huge amount of climbing and the ever-challenging conditions means a finish at Lanza is worth double bragging points. ironman.com OUTLAW HALF TRIATHLON The ‘original’ Outlaw Half at the National Watersports Centre in Nottingham sells out in minutes. That’s the sign of a great race. Fantastically well-organised and support unlike any other UK race, it’s worth the entry for the finish-chute experience alone. outlawtriathlon.com ESCAPE FROM ALCATRAZ Swim (2.4km) across a shark-infested bay from an inescapable island, ride (29km) the insanely steep hills of San Francisco and run (13km) along the beach and up the quad-destroying sand steps in the shadow of the Golden Gate Bridge. Sound good?! This is the…

UNDER £15 ZONE3 SEAMLESS SUPPORT BRIEFS £15 These briefs can sit beneath your run shorts, tights or tri-suit as a barrier from rogue seams and an extra layer – albeit minimal – to protect your modesty. zone3.com UNDER £15 BAMAIR REGULAR BOXERS £15 They may not suit higher intensities due to a lack of support and mediocre moisture wicking, but these bamboo boxers are soft, super comfortable, sustainable and antibacterial. bambooclothing.co.uk UNDER £30 SAXX KINETIC HD £30 Flatlocked seams and Saxx’s trademark BallPark Pouch provides comfort in droves, while moisture wicking is also decent. A supportive pair of boxers well-suited to running. saxxunderwear.com…

1 @vogtri Last duathlon of the year and finished on a high. 2nd place in the @f3events Christmas sprint duathlon. A good fast race... 2 @celebsuett Well that was an eventful weather selection during that ride…. Rain, gusty wind, hail and then sunshine. 3 @theripleystri #throwbackthursday 2 weeks ago on our trip to #usvi. The reward at the top of the #grassypoint climb was this spectacular view! 4 @reallyaveragetriathlete my longest time sitting on the turbo for quite a while. 5 @helenwebster_swimcoaching Charlie’s Angels have got nothing on the @220triathlon wetsuit testing team... photo by @aoife.bernhardt 6 @thewannabeironman All good things come to an end. Last race of the season. 2nd overall. 7 @yiannis.christodoulou Now’s the time to think about working on what areas you want to improve on for…

September 2000 Represents Great Britain in Sydney, in the first-ever triathlon event in an Olympic Games. He finishes 10th. October 2002 Wins the ITU Duathlon Worlds in Alpharetta, USA. September 2006 Wins the ITU World Champs in Lausanne, Switzerland. May 2017 Breaks the Ironman world record by 4mins with a time of 7:40:23 at the Ironman South American Championships. April 2018 Six months after his accident in Hawaii, he runs the 2018 Boston Marathon and finishes in a time of 2:49:42.…

“To avoid swallowing water, you should practise breathing to both sides” SEA SWIMS offer the added obstacles of waves or some swell. This often results in a gentle up-and-down rolling motion while swimming. If you’re swimming across the waves this gentle undulation often won’t provide too much of a problem, but there may be some restriction in viewing the turn buoys. As a result you’ll need to practise timing your sighting so that you do so when at the top of the wave to ensure you enjoy the best view possible. You should also look to reduce the amount you swallow by practising to switch your breathing side, so that you’re able to breathe away from any swell or waves.…

1 Hot showers can increase the ‘afterdrop’ effect – where you get out, feel fine but then become really cold – so pull on snuggly layers instead. The Selkie sweat pants (£45) and super-cosy fleece-lined Selkie Sherpa hoodie (£79) are a popular pairing. selkieswim.com 2 Helping you to get warm fast plus doubling as a handy changing robe, the classic Dryrobe Advance Long Sleeve (from £110) is a must for open-water triathlon swimmers. Wear it before and after your swim to retain body heat. There’s a range of colours, plus three zippy pockets are handy for stashing small items. dryrobe.com 3 Feet often feel the cold more than any other part of the body, so pull on a good pair of socks to create warmth, like 1000 Mile Heat Walk…

Many see commuting as dead miles but they’re not. But like all training methods, specificity and variety are key. So instead of cycling, say, the six miles to work at the same intensity, be creative. You could cycle two miles easy, two hard, two easy. Or one-mile easy, one-mile hard and do that three times. Or even one-mile easy, half-mile hard, half-mile easy four times over. You can even ride to work as fast as you can in the easiest gear. The choice is yours. Not only will this stimulate a variety of physiological adaptations, like greater stamina and speed, it’ll also add fun to your working week.…

The biggest difference you’ll notice is the handling. A triathlon bike wants to cruise, in a straight line and on the flat. If you ask it to do things outside of these parameters, such as accelerate fast, corner nimbly or climb, it’ll feel slow, cumbersome and a bit barge-like compared to your road bike. That said, the more time you spend training on your triathlon bike, the more you’ll get used to its handling quirks and the less you’ll notice them. The next difference is obviously the riding position. Your centre of gravity is further forward over the front wheel and, with elbows, arms and hands narrow, it can sometimes feel a bit twitchy. However, if your position has been correctly determined and again if you invest time riding in…

1 RUN TO THE BEAT Music’s a great tool for motivation and increasing stride rate. There are apps where you can listen to the beat you’re aspiring to, which might be 80spm (strides per minute). So music is handy, but don’t let it become a crutch as you can’t listen in races. 2 ESSENTIAL WARM-UP If I throw a basketball at you and you’re unaware I’ve filled it with water, you’ll drop it because your brain is only tuned into catching an air-filled ball. It’s the same with a warm-up – you need to activate mind and muscle. 3 LOVE TO WALK  Incorporating 30-60secs of walking every 5-10mins during longer runs can help you focus on key self-coaching points. You’ll get more out of less and likely have less fatigue…

Q WHAT ARE THE BENEFITS OF RUN POWER METERS? Running power meters are a relatively new tool in a triathlete’s training armoury. Like their counterparts on the bike, they’ve taken a little time to catch on, but slowly, as accuracy and understanding of their benefits increases, they’re proving more popular. In fact, for many serious triathletes, they’ve been transformative, delivering an objective, repeatable measure of fitness. The aim of running power meters like Stryd, and data from multisport watches like Garmin and Suunto, is to achieve similar. Which is all well and good but what are the specific benefits? Well… More precise workouts Like cycling, you can set power zones to stimulate certain physiological and performance adaptations, whether it’s raising aerobic capacity to boost stamina or anaerobic threshold to…

Try self-talk. This is an attentional strategy to dampen those pre-race nerves. All of us do this to some extent, whether it’s via a mental Tannoy or a whisper. It’s been suggested that inner dialogue or self-talk that occurs during exercise is the competition between psychological drives and the physiological homeostatic mechanisms that put the brakes on. You have one inner voice encouraging you to continue pedalling and another urging you to slow down or terminate the session. The idea is that controlling your self-talk manages this dialogue. When it comes to self-talk, saying is believing. Studies, including one by Nadja Walter of Leipzig University, have shown that self-talk reduces levels of the stress hormone cortisol, which can impair power output and decision making. Just remember to keep self-talk positive…

The evidence suggests that it’s a distinct possibility. Sodium bicarbonate, or baking powder, is a supplement that’s been used for years, specifically for higher-intensity workouts like interval or hill sessions and races. Why is down to this fundamental physiology… As training or race intensity rises, you generate increasing amounts of lactic acid – a by-product of metabolising carbohydrate. Your cells recycle this until they reach saturation point and the lactic acid tips over into the bloodstream, lowering your blood’s pH and, whether physical or mental (a separate, longer feature entirely!), your power output drops. BUFFERING IS KEY That’s where sodium bicarbonate comes in. Because it’s an alkaline, it neutralises the acidic threat from intense exercise. Essentially it allows you to produce more lactate during exercise. This means you can do…

Q. TIM, WHAT ARE YOUR MUST-DO TIPS FOR THE IRONMAN BIKE LEG? 1 At the start of the bike, I go over the practicality of the first 10-20km – shoes on; settle into position; take on fluids; check my kit and sleeves are all nice and straight (aero is everything!); get into my power zones… An aid station will be the next focus. 2 Before the race, check out the terrain, the hills and any technical sections; find out if the wind is going to be pumping at a certain stage. It’ll help you work out where to put the power down and where to let it off and stretch out. 3 There are times when I’m like, ‘Wow, I still have 75km to go!’ But I mentally go back…

We’re all aware of the runner’s high. This is a feeling of euphoria that floods over mind and body after, in this case, running for a certain amount of time. Seemingly in an effort to reward you for coping with discomfort, you release endorphins – otherwise known as the ‘happy hormone’. It’s a well-known exercise physiological mechanism. Less well known is that exercising in a group setting can lead to an even greater release of endorphins – and it’s all down to smiling. Studies have shown smiling increases endorphin levels, meaning that when you’re exercising in a group with fellow fitness-goers who are smiling through the pain, it gives you a boost and you work even harder. James Witts…

“You can keep going and your legs might hurt for a week, or you can quit and your mind will hurt for a lifetime” Mark Allen Six-time world IM champ “Some sessions are stars and some sessions are stones but, in the end, they’re all rocks and we build upon them” Chrissie Wellington Four-time world IM champ “If you set a goal for yourself and are able to achieve it, you’ve won your race. Your goal can be to come in first, to improve your performance, or just finish the race, it’s up to you” Dave Scott Six-time world IM champ…

Rest/recovery is NOT weakness or failure. It’s fundamental to success. It’s not the swim/bike/run sessions that will make you fitter, it’s the recovery – the adaptation and regeneration from the stress caused by those activities. And it’s not just about physical recovery; it’s mental recovery/ relaxation too. Regarding rest days, there’s no hard and fast rule, but generally it’s sensible to have a rest day once every seven to 10 days. Spending the afternoon trying in vain to assemble an Ikea wardrobe does not count as rest: buttocks on sofa is the position to assume. Push aside any (unnecessary and self-destructive) feelings of guilt or laziness and trust that resting makes you stronger and more resilient. Yes, sometimes you can also opt to substitute harder sessions with an easy training…

Various studies have proven the benefits of running to music over the years. Findings show doing so can help with your pacing, make exercise feel easier and reduce mental fatigue. But picking the right pair of headphones is important. When running, you need headphones that’ll stay put, feel comfortable and deliver a good enough sound that you can hear and appreciate your music over other noises. That said, it’s also vital for safety that you can still hear other sounds over the music, such as approaching cars, cyclists or other hazards. Incidentally, you’ll want to steer clear of earphones that only offer music in a noise-cancellation mode. Earphones also need to be resistant to weather and sweat, connect to your phone easily, fit well and offer sufficient charge to get…

London-born Tim Don, 44, is one of the sport’s most beloved characters. A three-time Olympian, four-time world champion, two-time Ironman 70.3 worlds podium finisher and one of the fastest Ironman athletes in history, he’s also widely known as ‘The Man with the Halo’. The odd moniker stems from his near-fatal accident while training for the 2017 Ironman Worlds in Hawaii. Coming off worst in a bike versus truck collision, Tim broke the C2 vertebra in his neck, which led to the fitting of said ‘halo’, a contraption that literally screwed into Tim’s skull. Four years on, we’re chatting with ‘The Don’ over Zoom from his home in Loughborough… 220: We’re celebrating 400 issues, Tim, and over the years you’ve featured in, and on, a fair few. TIM DON: Yeah, I…

A wetsuit needs to fit snugly: if it’s too loose it’ll allow water into the suit that’ll seriously slow you down. If it’s too tight, your swimming experience won’t be pleasant. When trying on in a shop, the suit should feel tight but not restrictive. Once it’s on correctly (not bunched up around the crotch or under the arms), there should be no air pockets or creases in the neoprene. Perform some shoulder swings and front-crawl arm strokes. This will help to give you an idea of whether it’s too tight around the shoulders. Your chest and arms need to be able to move freely. A wetsuit purchase is an important one so allow plenty of time to try on plenty of different brands. There’s little parity between manufacturers, so…

The S-shaped pull describes the path that the hands take under the water; the route sees the hand shift outward on entry, scoop round and in through the ‘catch’ phase, and then back outward past the thigh. In more recent years, some coaches have adopted the I-shaped path – i.e. straight back. Essentially, the I-stroke allows a quicker cadence or turnover with the arms – because the hands are travelling a shorter distance under the water – but this comes at the cost of lower resistance forces on the hand (to pull on/ with) and generating more work through the shoulder. The S-stroke will generate more power as you can utilise more space on the palms and forearms, and use the back muscles more – but cadence will be slower…

50 SECS ARM SLEEVES Time slipping into them in T1 is outweighed by aero benefits. 10 SECS ENERGY STORAGE An aero Bento box is better than stuffing gels into your rear pockets. 48 SECS LEG SHAVING Data from Specialized’s Win Tunnel suggests it’s time to go hair-free. 30 SECS AERO SHOE COVERS Those savings could disappear in T1; that said, they’re worth it for Ironman (around 135secs before transition times). 102 SECS TRI-BARS Set-up is key here. Your position must be sustainable. 44 SECS AERO ROAD HELMET Optimise these gains by working on your head position. 60 SECS TRI-SUIT Ensure it’s form-fitting but still flexible enough to maintain aero position. 27 SECS RACE NUMBER A flapping number’s time lost. NoPinz is a good option.…

Hills act to disrupt your even-paced effort, so the trick here is to try and keep such disruption to a minimum. You do this by staying seated as much as possible and changing down gear on climbs to allow you to keep your power output constant. This technique should be your initial response to an approaching climb, and is easy to adopt on shallow gradients (<5%) or where you get a ‘run into’ the hill. Steeper climbs and/or a ‘turn’ into a climb, however, can mean you lose too much momentum to stay seated on the first part of the hill. In this case, carry as much seated speed as you can into the hill before standing up, allowing you to keep your optimum pedalling speed (cadence), before re-positioning yourself…

1 Be prepared with all the kit you need on the bike: a spare inner tube, tyre levers and a pump (or a CO2 cartridge with a nozzle adapter). 2 Take the wheel out of the frame and put the bike down safely off the road. If removing the rear wheel first, click the rear derailleur down so that the chain is sitting on the smallest cog. Loosen the quick-release lever on the brake caliper to allow the tyre out of the gap. 3 Remove one side of the tyre from the rim using the tyre levers. Start near to the valve and work away. Leave the tyre half on the rim and check the inner and outer skins for whatever caused the puncture. Remove the foreign object and check…

A It certainly is, offering some healthy competition before the triathlon season begins. A duathlon is great for body and mind, but races can be tough from the off, so you must be ready to go hard from the gun. That’s why a proficient warm-up’s important. The pace will settle down, but ensure you’re prepped to run a fast pace for the first 800m or so. Run at least 10mins, starting nice and slowly, building to a steady effort by the last few minutes before finishing it off with three to four 20sec short sprints to push the heart rate up. And use a separate pair of shoes for each run. That way, your second pair will be open and perfectly positioned in transition to be slipped on rather than…

It’s not unusual for swelling of the knee to occur post-running, but it’s important to differentiate between swelling that occurs upon cessation of activity and swelling that occurs much later. This will guide what you do next. Acute knee trauma, such as anterior cruciate ligament strains or ruptures, medial collateral ligament sprains and meniscus injuries, can all result in an almost immediate onset of knee swelling. In such instances, the swelling can be very pronounced (like a ‘football’ at times). Such a swelling response is due to tissue damage or internal derangement of a knee structure. Pronounced and rapid onset of knee swelling is due to bleeding within the joint, known as a haemarthrosis. In comparison, many athletes, particularly older triathletes, will experience more mild swelling hours after running. Such…

Q. WHAT ARE THE BENEFITS OF OFF-ROAD RUNNING? 1 A NATURAL INTERVAL Off-road running requires changes in effort, stride length and foot placement, which makes it difficult to run at any pre-established pacing. Instead, concentrate on time and perceived effort, relying on the terrain to dictate intensity. This creates a natural interval session. Run the climbs hard, tempo the flat and recover on the downhills. 2 RAPID FUELLING Off-road running can be an intense experience. That’s great for strength and stamina, but also highlights how important nutrition is. Hydrate with a good electrolyte drink and keep up your calorie intake. A Camelbak’s not a bad idea as it’s hard to reach bottles when dealing with technical terrain. 3 GRIP AND GO When it comes to off-road shoes, the deeper…

The final week before your race is make-or-break time. Overdo or undercook things and you’ll feel flat. Hit the sweetspot and a new personal best beckons. Studies show that a modicum of high-intensity work results in better performance than slow or no training. Why’s not fully understood but it’s generally thought that it maintains or even improves muscle-recruitment patterns; in other words, you remind your limbs to move fast. One build-up session for the run is up to a couple days out, include three or four reps of around 90secs at maximum effort followed by 3min recoveries. These will remind your nervous system to fire rapidly.…

The pandemic was, and is, a stressor and if we don’t feel we have the capacity or capability to handle the stressors we’re facing then it causes us stress. We all have different circumstances, coping mechanisms and support systems so some will have managed okay and others will have really struggled. When we’re feeling stress we start to respond to things with the wrong part of our brain, a part that makes us feel under threat, so instead of making rational, sensible choices we make decisions based on fear. In response our brain floods our body with chemicals that help us fight that threat or run away from it, so our heart rate rises, we breathe faster, get a nauseous tummy and tight muscles. These all make it harder to…

Q. HOW CAN I IMPROVE MY SLEEP QUALITY AND QUANTITY? 1 RELAXING TEMPERATURE The optimum temperature for sleep is 16-18°C. It’s also recommended to use layers instead of a big duvet because you can regulate temperature more readily. This is important for many couples as females are generally colder than males so will require a warmer bed. Humidity’s a factor, too. Fresh air helps, and even in winter it’s worth having a window just slightly ajar. 2 BE CONSISTENT Keep a consistent bedtime and awake time, and avoid phone use close to bedtime. Mind you, not all tech’s bad. For people who are stressed or anxious, apps focussed on relaxation or breathing may be useful. 3 OWL OR LARK? Chronotype is your natural predisposition to sleep; in other words, are…

All 400 issues of 220 Triathlon wouldn’t have been remotely possible without the hard work and dedication of its contributors. And the same is entirely true of this special 400th edition of the magazine. That being said, we’d like to take this moment to thank everyone whose expertise has gone into the creation of this Q&A special. In no particular order, they are: JOHN WOOD John’s an acclaimed triathlon coach who specialises in the swim, earning a level-three British Swimming coaching qualification. He runs Tri Coaching Ltd in the south-west of England. TIMDON Tim’s a legend of the sport, winning the Olympic-distance world championships in 2006. In 2017, he set a then Ironman world record of 7:40:23 at the Ironman South American Championships. ANDY BLOW Andy Blow’s the brains behind nutrition…

Thermal wetsuits are a great addition to your kit bag if you’re planning to keep swimming in open water from November to April, when water is colder. Unless you’re targeting a freezing-cold triathlon, though, they’re likely to be a second purchase to your summer/race suit, in which case you may not want to pay the earth. With this in mind, we can’t ignore the price point on the Deboer in this test. It was the fastest suit over our 200m course, but at over a grand and proving frustrating to get on, it would be a considered purchase. Also rigid was the Zone3, which offers a useful option for breaststroke swimmers but, as most of us are likely to be swimming front crawl, we couldn’t award that top marks either.…

‘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…