Innehållsförteckning för March 2016 från 220 Triathlon

220 WEBSITE Head to our website at www.220triathlon.com to catch up on all the latest multisport news, fresh training advice, athlete profiles and expanded gear reviews. While there, you can search our archives, chat on the forum, enter monthly myTri challenges, find a race near you, download training plans, enter competitions, sign up for the e-newsletter… and plenty more. 220 PODCAST Download the latest podcast from www.220triathlon.com/ podcast. Featuring interviews with coaches, athletes and sports writers, it’s free to download. All of our past episodes are also available to download, featuring the likes of Dave Scott, Mark Allen, Craig Alexander, the Brownlees and Mirinda Carfrae. 220 YOUTUBE Subscribe to our YouTube channel – www.youtube.com/220triathlonvideos – for exclusive interviews, racing tips, tutorials and event footage. You will also find all of…

Before launching their latest lid, Catlike collaborated with researchers from the University of Granada testing different shapes and materials in a wind tunnel. The aim, say the Spaniards, is ‘maximum aerodynamics in real world conditions’, ensuring the helmet still performs in wind and when the rider moves their head. The new Rapid Tri follows the trend for stubby-tailed TT helmets, adding the brand’s four-point adjustment system for improved fit plus a ‘Tri Ventilation’ system.…

“Conditions permitting, I’m really keen to have a crack at breaking the eight-hour mark in Kona”  What changes have you made in your training, race prep and recovery to go from Olympic to 70.3 to Ironman? CHRISTOPHER KEELER, VIA FACEBOOK I changed a lot of things, because I changed coaches with my transition. The new approach was much more scientific, focusing on actual quality over garbage yardage and Strava bragging rights. Have you carried speed through from your ITU days or do you still do a lot of speed work for Ironman? STEPHEN TRAVERS, VIA FACEBOOK Speed is always key and I think too many of us focus on the big miles over a short dish of lactic burn. It can however, in my opinion, take you a long way,…

Gonna take the beeps from taxis on Jonkershoek Road as hellos – like in Spain. It’s hard to put a positive spin on their proximity though :( @jodieswallow VIA TWITTER (Stellenbosch-based pro Jodie Swallow and the perils of training on open roads) “We don’t stop playing because we grow old – we grow old because we stop playing” Fun day at #Sweat7HQ @samwarriner VIA TWITTER (Olympian-turned-coach Sam Warriner putting her athletes through their paces in New Zealand) Summer, cricket, couch @auzzieluke VIA TWITTER (Pro Luke Bell settling in for an Aussie summer) Keep calm and #triathlon on. #MondayMotivation @DaveScott6x VIA TWITTER (Words of inspiration from the Ironman legend) People always think I’m smiling when racing but it’s usually a grimace of disappointment @Bruntyonabike VIA TWITTER (Our resident weekend warrior tells…

TEAM BRAVO Co-launched by three-time Kona champ Craig Alexander in 2015, Team Bravo formed to promote healthy living while raising the profile of long-course triathlon in Brazil. Backed by drinks giant Coca-Cola, the small outfit features Brits Joyce and Tim Don, Aussie pro Paul Matthews and a quartet of Brazilian athletes aiming for Ironman success (teambravo.com.br). PROFESSIONAL TRIATHLON UNION The PTU was officially launched in July 2015, with its initial pro board including Ironman stars Joyce, Mirinda Carfrae, Jodie Swallow and Sebastian Kienle. The aim is to represent and support professional non-drafting triathletes across long-distance, Olympic and off-road triathlon, with race organiser Challenge Family an early supporter (www.protriunion.com). TRIEQUAL TriEqual is a group of female and male athletes dedicated to fairness, progress and equality in the sport of triathlon. A…

ZIPPER Suits offer front and back zips, full length or shorter versions. Think about whether you’ll need added aero or hydro benefits that come with a rear zip, or the comfort provided by a front zip. We sound like a stuck record on this, but try to ensure that the top of the zip doesn’t rub into your chest come the midst of race day. Ideally a fabric buffer/garage between skin and the zip’s head will prevent this. MATERIALS Ignoring the wool versions, tri-suits are usually an elastane/Lycra and polyester mix. Breathability, aero and hydrodynamics, fit, comfort and UV protection are all design considerations. Quick-drying, cold black technologies (designed to reflect heat away) and a hydrophobic coating that beads water can all be found on a variety of tri-suits at…

I RACED IT! Wanaka is beautiful, but it’s beautifully brutal too, so don’t let the scenic mountains and gorgeous lakes lull you into a false sense of security. If the wind is up, the swim can be choppy. The bike course has no let-up; it’s constant rolling terrain and the road surface is a killer, with the chipseal just adding more excitement. You’ll always get some wind, and there’s no real place on the course to escape it, so you just have to manage however much wind turns up! The run is again one of the prettiest run courses ever. For 75% of the race you’re on trails and tracks, which take you along the banks of the Clutha River, before you’re faced with Gunn Road, a 1.5km steep hill…

I RACED IT! Everyone knows I love a tough Ironman. As someone who’s won both Lanzarote and Wales, I think it’s fair to say the tough courses suit me! Of all the races I’ve done, Wales is probably the hardest, but also my favourite. The choppy swim, the long, long run uphill to T1, the relentless hills on the bike and the marathon that’s, quite literally, entirely up or down, make for a physically tough day out. Add on the high probability of somewhat inclement weather and there isn’t much about it that’s easy! On average, Wales is probably an hour (at least) slower than other Ironman races. But I’d argue that it’s more rewarding. And once you finish Ironman Wales? Then you know you can finish anything! LUCY GOSSAGE,…

I RACED IT! From Hawaii to Lanzarote and Bolton, out of all the Iron races I’ve done Embrunman is the toughest. Diving into the water at 5:50am in the pitch dark is certainly different! 188km on the bike with some really decent climbs makes for a long day out. The marathon isn’t so hard, just tough after an extra hard bike. Sometimes I’ve raced Embrunman when it was snowing on top of the mountains, sometimes in heat waves in the valleys, so this also plays its part in the day. Put simply, I love it. It’s a true test of fitness. BELLA BAYLISS, 3 X WINNER LOCATION EMBRUN, FRANCE NEXT DATE 15 AUGUST 2016 WEBSITE WWW.EMBRUNMAN.COM…

GORE MYTHOS LADY 2 IN 1 SHORTS £59.99 www.goreapparel.co.uk These vibrant little numbers (other colours are available) were the only shorts on test to offer an internal cycling short-length inner tight, which is designed to fit like a second skin, rather than just an inner brief like most of the others. Gore describe the inner tight as ‘compressive’, but we didn’t really see the benefits of compressing what little thigh area they cover, and on test runs we didn’t notice a compressive effect. They do fit very well though and the inner tight didn’t ride up at all, making them a good choice if you want a little more modesty or don’t like the feel of baggier shorts. These are going to be a little warmer by nature…

AERO HELMET SHAPES vary a great deal, in three primary aspects: tail length, surface features and width. Let’s look further into the trio… LONG TAILS AIM to control the airflow over distance and guide it smoothly onto your torso, but they rely on meeting your back; short tail (aka stubby) designs give you great freedom of movement because they’re designed to be efficient while independent of your torso. Because of the less extreme positions used in tri compared to time trialling, stubbies are often more suitable. FOR A LONG time designers pursued slim shapes with minimal frontal area so the helmet hits less air. But recently, some brands have moved to wider shapes in order for the helmet to integrate with your shoulders, though this relies on a lower position…

“Having an innate feel for your own threshold is essential for successful cycling” Although February often sees the worst of the British winter, the race season is only one or two quality training blocks away. If you’re eyeing up some early time trials or the second chunk of the duathlon season, you could be toeing a startline even sooner. Hopefully you’ve put in some solid work over the winter already and, at the very least, have established a decent endurance base. But it’s now time to increase the intensity of your workouts, put in some sustained race-pace efforts and start getting your body used to holding your race position. ‘Threshold’ is a key training and racing intensity, whether it’s functional threshold power (FTP – the highest average power or pace…

BUILD UP Try not to start the sesh too aggressively. Build into each rep and try to make the last one as good, or faster, than the first. STAY RELAXED The body should remain strong but controlled and relaxed throughout. Use your breathing to control rhythm and focus. PUSH-OFF Use the ground beneath you to push off. Remember, the ground doesn’t move, so use it to your advantage! KIT CHECKLIST • TRAINING SHOES • RUN TIGHTS • GLOVES/HAT • BASE LAYER • RUN JACKET WARM-UP • Slow build from a jog to PE 4-5* for approx 10-15mins. • 3 x [20sec pick-ups @ PE 5-6, 40sec jog @PE 2]. MAIN SESSION • 2-3 reps of 10-15mins (if you’re new to this type of session, always err on the side of…

QUINOA This is a great source of protein, fats and B vitamins. LIVER Choose either lamb’s or pig’s liver – a great source of iron, protein and B vitamins. BLUEBERRIES These are high in antioxidents and vitamin C. MACKEREL This oily fish is packed with omega 3 fats and fat-soluble vitamins. SPINACH A good iron provider (ideal for vegetarians) and best eaten with a decent vitamin C source to increase iron absorption.…

GO BANANAS If you have a long gap between lunch and dinner, snack on fruit – with 30g carbs, potassium and vit C, a banana is ideal. BUY BETTER White bread might be tasty, but you’re better off swapping for wholemeal, which has a lower GI and more nutrients. RICE AND EASY Look for easy recipes and consider a rice or slow cooker – simple and efficient options for making quick, healthy meals. CUT STODGE If heavy lunches make you sleepy, replace pasta and red meat with chicken or salmon and quinoa and salad. DRY WEEKS Avoiding alcohol from Monday to Friday (but not binging at the weekend) could add a bounce to your training.…

Ironman Lanzarote was launched in 1992 after Club La Santa’s events manager, Kenneth Gasque, completed Ironman Hawaii and recognised the similarity between the two volcanic islands. Now the longest-running Ironman in Europe, Lanzarote will this year celebrate its 25th race, and continues to be one of the most popular M-dots on the ever-expanding Ironman calendar. Dominated by some 300 volcanoes, the island is stunning – but the wind, the heat and the sun add up to a truly tough day out. Here to make that challenge more manageable is top 2015 GB age-group finisher Nicholas Ward Muñoz... 1 PRE-RACE Get used to running in warm weather and under fatigue. To help you make it up the hills against headwinds, work on your bike strength with some climbs and big gear…

RACE WHEELS The faster you need to be on the bike the more important a wheel’s aerodynamics becomes. But it needs to be balanced against handling and braking. RUN WATCHES Prices and features vary hugely, from humble basic devices to models with GPS and heart rate. Don’t pay for features that you won’t use. WETSUITS Build quality, comfort, flexibility and insulation – the four key factors when choosing your neoprene. Spend more and the quality for each tends to increase. ROAD RUN SHOES Where possible, go to a run shop so the staff can analyse your gait and running style. Also pay attention to cushioning, especially for off-season miles. TRI BIKES The key here is fit and comfort. Remember: the least aerodynamic thing on the bike is you, so get…

Ladies and gentlemen – one million metres swum. I thank you. Most of you will know what this refers to because I’ve gone on about it so often over the past year I could bore the legs of an oil rig. But for those who have escaped the frequent mentions in my laugh-a-decade column, at the start of 2015 I accepted a challenge from my evil swimming coach to swim one million metres in 12 months – or to put it another way 83,000m a month, or 19,000m a week, or 2,700m a day, every day, for a year. To be honest when I said ‘yes’ I thought it would be a doddle because I swim with a club four times a week, which I thought would cover it, and…

Twenty-fifteen was the year we saw new races launch, iconic races celebrate milestone anniversaries and more innovative products released than one can shake a lightsaber at. But which were best? It’s time for you to let us know in the second round of voting for the 220 Triathlon Awards 2016. Simply pick from the five shortlisted names in each category and for taking part you will also be entered into a draw to win an Altium i10 specialist performance device, worth £499. HOW TO VOTE Following round one which was an open vote, shortlists of five have now been drawn up based on the five companies, products or athletes that had the highest number of initial votes. You’ve now got the chance to vote again, with the second round closing…

Chrissie Wellington Wellie has a baby and receives an OBE over Christmas Eastbourne Tri Pro couple Jacqui Slack and Ben Allen join Sussex starting list Strava data #1 Activity trackers reveal Lincolnshire riders were the fastest in 2015 Swimrun expands Multi-swim and run movement launches in America New tri nations Niger, Guinea, Sierra Leone, Botswana, Djibouti and Somalia all join ITU Ironman in China Ironman returns to China at Xiamen in 2016 for 70.3 event Sam Warriner Top Kiwi star and two-time Olympian retires from tri Guru bikes Lauded Canadian bike brand go into administration Counterfeit bike bits Fake Britain BBC documentary highlights dangers of fake bike parts Bike theft Bicycles top the chart for Britain’s ‘Most Stolen in 2015’…

ITU WORLD CHAMPIONSHIPS, 2011 Four weeks after finishing fourth in Hawaii, Joyce edges her British rival Leanda Cave at a chilly ITU Worlds in the Nevada desert outside of Las Vegas. The day’s second-fastest bike and run splits secure the world title. CHALLENGE ROTH, 2012 Joyce scoops the Roth title in front of 200,000 spectators, taking the ETU long-course European championship title in the process. Her 8:45hr time still stands as the 16th fastest women’s Iron finish of all time. IRONMAN WORLD CHAMPIONSHIPS, 2013 Joyce posts one of the fastest Hawaii times in history of 8:57:28, but it’s still not enough to hold off Mirinda Carfrae on the run, who breaks the course record with a 8:52:14 finish after a record-breaking 2:50hr marathon.…

After a number of years scoring cycle apparel success, Scottish brand Endura moved into the tri market in 2015 and gained instant dividends with their Drag2Zero QDC (Quick-Dry-Cool) tri-suit range. The short-sleeved releases were sported by top Brit long-distance racers Rachel Joyce, Tim Don, Jodie Swallow and Joe Skipper throughout the 2015 season, gracing our cover a trio of times in the process. So what went into the making of this groundbreaking, visually impressive collection? “Our main objective was to create the fastest tri-suits on the market, providing enhanced aerodynamics and significant efficiency increases on the bike leg,” says the Livingston-based brand manager Ian Young. “Alongside aerodynamics on the bike we’re constantly pushing to improve comfort and fit of the suits across all disciplines in terms of fabrics, panel design,…

I RACED IT! The Norseman is an adventure. I could prepare for Kona [DeBoom is a two-time Ironman world champ], but this one is a lot more abstract as you have to train on the course descriptions. The swim and the bike were what I expected, but the final 20km of the run caught me off guard. There’s a 12km section with a gradient of 10% called Zombie Hill, and that’s a good description. The finale is a 1,500m slog up rocks and scree – it was like power hiking – that ends at the top of Gaustatoppen. Put simply, it’s the toughest race I’ve ever done. TIM DEBOOM, 1ST 2011 LOCATION EIDFJORD, NORWAY NEXT DATE 6 AUGUST 2016 WEBSITE NXTRI.COM…

I RACED IT! The Celtman experience is an adventure in nature and a battle against the elements, as much as it is a race against fellow competitors. A bracing swim in a Scottish sea loch full of locals (jelly fish) starts the day. The bike is 202km and you’re exposed to Atlantic winds on the hilliest parts. Expect the final 40km to be into a headwind with long, draggy climbs, lonely and exposed. Onto the run, it’s uphill straight off to shake the biking legs before the mountain of Ben Eighe looms. The climb to its summit is like a wall (over 950m of ascent in a few kms), basically it’s extreme power hiking onto the rocky spine of the mountain. The rough downhill has your quads in agony, before…

Rthis unning year shorts , but it might ’s still not worth be thinking the biggest about kit investment the features you you ’ll ’re make looking for and shopping around for the right pair. For us, the fit was absolutely key. A good pair of run shorts should allow you enough room for a decent range of movement (we did a lot of uphill runs while testing, which gets the knees up higher), but not be so loose that you feel like they’re flapping around you. A comfortable waistband is important and a drawcord to adjust it is helpful, especially if you find your weight fluctuates. Most shorts in this test had a brief liner, but the Gore have an inner tight, so think about what you prefer. Finally,…

TESTING ON THE road with a power meter is fascinating because it shows how real the differences between these helmets can be. While any aero helmet will save you time over a regular road lid, don’t think they’re all the same. We’re talking differences of a full minute over just 40km. Just from swapping one aero helmet for another. THE THREE AWARD winners ran away with this test. The others were all too lacking in speed or ventilation or comfort, or all three, to mount a challenge. The Giro Selector, for instance, is a fast and well-regarded TT helmet but we don’t fancy trying to run after riding in it on a hot day. THE EDITOR’S CHOICE goes to the stylish, desirable and tech-laden Lazer Wasp Air, which boasts two…

CONTROL Keep control on your first rep; it will always feel easier than the rest! DON’T FORGET As fatigue sets in, keep control of your stroke; remember what it is that makes you move faster. STREAMLINE Good streamlines off the wall will help hold your form under pressure and give you the speed to maintain it down the length. KIT CHECKLIST • SWIMSUIT/SHORTS • GOGGLES • SWIM • CAP PULL BUOY (OPTIONAL) WARM-UP • 200m alternating 25m front crawl (FC) with backstroke • 200m alternating 25m sculling with swimming (or pull if you use a pull buoy) • 4 x 50m as: start slow and build up to PE10*; 10secs rest MAIN SESSION • 6 x 100m at threshold pace/CSS at PE8; 10secs rest • 2 x 100m at max…

KEEP STILL Your upper body should stay still and relaxed. Any swaying or excessive head movement will increase drag. STAY SMOOTH Keep your pedalling action smooth – don’t stomp just because you’re on a turbo. ROAD TEST Did you test FTP/ FTHR in your triathlon race position? It might differ from your normal road set-up. KIT CHECKLIST • TURBO TRAINER • HEART-RATE MONITOR AND/OR POWER METER • RACE BIKE • TOWEL • ACCURATE TRAINING ZONES (NOT LAST SEASON’S) WARM-UP • 0-3mins easy spinning in zone 1 (Z1), 90rpm• 3-4mins Z2, 95rpm• 4-5mins Z1, 90rpm• 5-6mins Z3, 100rpm• 6-7mins Z1, 90rpm• 7-9mins as: 5secs maximal sprint/55secs Z1, 90rpm• 9-10mins Z1, 90rpm MAIN SESSION* • 1min high Z4 (as close to FTP/FTHR as possible, race cadence) • 1min easy spin recovery •…

MEET OUR EXPERTS HERE TO ANSWER YOUR QUESTIONS RUN Paul Larkins is the former editor of Athletics Weekly and current technical editor of Trail Running magazine. Paul was also a competitive middle-distance runner, with a mile PB of 3:56mins. PHYSIO Involved in triathlon for 25 years, qualified remedial massage and anatomy specialist Kevin James works as a sports therapist with both age-groupers and elites, including the GB Triathlon Team. NUTRITION A keen triathlete, Andrew Hamilton is the commissioning editor for Peak Performance, a world-leading research source for athletes and coaches, and nutrition consultant to the Lotus Renault Formula 1 team. BIKE Andy Bullock is a two-time 220 Coach of the Year, a former BTF Coach of the Year, head coach to the South West Regional Academy and lead talent and…

Find the race closest to you: 1. THE ALL NATIONS SPRINT TRIATHLON COURT LN, DORNEY, WINDSOR SL4 6QP 2. IMMORTAL TRIATHLONS 2016 – MEGA SPRINT & HALF: STOURHEAD NATIONAL TRUST, WILTSHIRE BA12 6QD FULL DISTANCE: THE NATIONAL DIVING & ACTIVITY CENTRE, CHEPSTOW, GLOUCESTERSHIRE NP16 7LH 3. LIVE ACTIVE LEISURE BREADALBANE COMMUNITY CAMPUS, CRIEFF ROAD, ABERFELDY, PERTHSHIRE PH15 2DU 4. NOTTINGHAM SPRINT TRIATHLON ADBOLTON LN, HOLME PIERREPONT, NOTTINGHAM NG12 2LU 5. SWANSEA TRIATHLON 2016 SWANSEA CITY CENTRE WALES 6. WEYMOUTH MIDDLE DISTANCE WEYMOUTH COLLEGE, MELCOMBE AVENUE, WEYMOUTH, DORSET DT4 7TB 7. LONG COURSE WEEKEND 2016 TENBY, PEMBROKESHIRE, WALES 8. SAUNDERSFOOT SPRINT TRIATHLON 2016 SAUNDERSFOOT, PEMBROKESHIRE, WALES 9. KIELDER REIVER TRIATHLON LEAPLISH WATERSIDE PARK, KIELDER, NORTHUMBERLAND NE48 1BT 10. BRIGHTON AND HOVE TRIATHLON HOVE LAWNS, KINGSWAY, HOVE, THE CITY OF BRIGHTON AND…

Every issue of 220 is also available on subscription in digital format for iPad, GooglePlay, Kindle Fire and Zinio. As well as the superb content you would receive in the print version of 220 Triathlon, some of our digital editions (iPad only) will also include exclusive video content, the ability to watch the tri world come alive with extended image galleries from races and our exclusive photo shoots, plus bonus audio interviews with the great and the good of the multisporting world. And all with navigational shortcuts. To subscribe, head to our subscription website at www.buysubscriptions.com and search for ‘220 Triathlon’. Click on the iPad App option, which will take you through to purchase your subscription (£17.95 every 6 issues, saving 19% on the standard price); set up your username…

In the latest blow to establishing off-road triathlon as a force in UK multisport, organisers have confirmed there are currently no plans to hold an Xterra England event this summer. Since 2013, the biggest brand in off-road triathlon – where competitors swim, ride mountain bikes and finish with a trail run – has been trying to establish a home on the scenic Vachery Estate in Cranleigh, Surrey. Xterra, who host 33 off-road triathlons worldwide and its own world championships in Maui during the autumn, chiefly operates as a franchise model. Yet the Hawaii-based owners Team Unlimited had to step in to finance the past two editions of the race and aren’t prepared to continue with the investment. “The situation in England is unique,” says senior vice president Dave Nicholas, who…

Vote in this second round online at www.220triathlon.com now! MEN’S ELITE TRIATHLETE OF THE YEAR Last year’s winner – Alistair Brownlee WOMEN’S ELITE TRIATHLETE OF THE YEAR Last year’s winner – Jodie Stimpson DUATHLETE OF THE YEAR Last year’s winner – Emma Pooley MEN’S AGE-GROUPER OF THE YEAR Last year’s winner – Neil Eddy WOMEN’S AGE-GROUPER OF THE YEAR Last year’s winner – Kayleigh Adams MALE PARATRIATHLETE OF THE YEAR Last year’s winner – Phil Hogg FEMALE PARATRIATHLETE OF THE YEAR Last year’s winner – Lauren Steadman YOUTH TRIATHLETE OF THE YEAR Last year’s winner – Ben Dijkstra INTERNATIONAL TRIATHLETE OF THE YEAR Last year’s winner – Javier Gomez COACH OF THE YEAR Last year’s winner – Simon Ward CLUB OF THE YEAR Last year’s winner – Leeds & Bradford…

GORDON RAMSAY TRI TEAM For the second year, TV chef Gordon Ramsay and his wife Tana are offering triathletes places to race in the sold-out Ironman 70.3 UK Staffordshire as part of the GTR100 team. Just 100 places are up for grabs to join Gordon and Tana at the Midlands middle-distance race on 12 June 2016. Funds raised will go to Great Ormond Street Hospital Children’s Charity. More info at www.gosh.org. REVOLVER CORRECTION In last issue’s glowing grouptest review of the Revolver Kronostok race-day wheels, we quoted the UK RRP as £1,748. The price is in fact £924. Apologies to Revolver for the error. IRONMAN ITALY RACES CANCELLED Just 50 days after they were announced in October (see Main News issue 319), Ironman have announced that their 70.3 Rome and…

“Triathlon is not a silver bullet for the world’s ills – but it is a catalyst in changing lives. Why not communities?” Just before Christmas the International Triathlon Union announced that it was broadening its family of federations to 162. The addition of Niger, Guinea, Sierra Leone, Botswana, Djibouti and Somalia led the ITU’s president, Spain’s Marisol Casado, to salute a “cornerstone year of growth” for Africa. As we look forward to this year’s games in Rio de Janeiro, such expansion is important because it strengthens triathlon’s hand as an Olympic event. The official criteria for a sport’s inclusion in the games include the number of countries taking part, alongside TV and internet popularity, press coverage, fan surveys and ticket requests. In fulfilling the tenets of ‘Citius, Altius, Fortius’ through…

“The way to get the best out of yourself is to train in the best way for you. Following and training like other people is a fast track to disaster” Rachel Joyce Factfile AGE 37 BORN Mexico City LIVES Boulder, Colorado The afternoon sun is relentless on the Queen Ka’ahumanu highway in Kona, Hawaii. It’s 10 October 2015 and two of the greatest long-course athletes never to have tasted Ironman world championship-winning glory are experiencing a case of Kona déja-vu. Germany’s Andreas Raelert is on his way to posting a 2:50hr marathon to give eventual winner Jan Frodeno a scare, and finish second for the third time in Hawaii. Further back along the hallowed tarmac, Britain’s Rachel Joyce has overcome a “tri-suit malfunction” to fight her way into second for…

I RACED IT! Of the 12 Ironmans I’ve done, Lanzarote is the hardest by miles, which is my excuse for why it’s also my personal worst time by over an hour! After a swim with more aggro than a 1980’s football punch-up, you take on the infamous bike course and its unholy trinity of heat, hills and wind that make you feel like you’ve headbutted a comet. Finally, there’s the boiling hot marathon conducted in full view of the many bars of Puerto Del Carmen with their tantalisingly out-of-reach glasses of cold beer. Somehow it’s all worth it when you shake [race organiser] Kenneth Gasque’s hand at the finish line, though. MARTYN BRUNT, 782ND PLACE 2011 LOCATION LANZAROTE, CANARY ISLANDS NEXT DATE 21 MAY 2016 WEBSITE IRONMAN.COM…

RESEARCH 220’s former editor James Witts is now a freelance writer for a plethora of cycling titles, and is on the cusp of releasing his first book, The Science of the Tour de France. SWIM John Wood is an award-winning tri coach of 10 years and a former international swimmer. He’s also competed in triathlon in all distances up to Ironman. BIKE Freelance writer Nik Cook is an experienced multisporter who has run the Marathon des Sables, won the 2010 6633 Arctic Ultra and competed for Team GB in duathlon. RUN Spencer Smith is a three-time world triathlon champion, who won half of all the races he ever competed in and now heads up S2 Coaching in Tampa, Florida. PLAN Dermott Hayes is the head coach of the London-based specialist…

In the past few years, beetroot has been projected as making exercise easier and improving cognitive function. Now, according to research from Northumbria University, it also reduces muscle soreness and improves recovery. Thirty men performed 100 jumps to induce muscle damage, and over the next three days completed a range of tests to assess their recovery while consuming either a beetroot drink or a placebo. The research tem, led by Tom Clifford, discovered that those in the beetroot group jumped, on average, 18% higher than those in the placebo group. The implications are that athletes could train at a higher intensity more often with beetroot. Yet a school of thought suggests some antioxidants taken after exercise impairs the muscular adaptation process. In beetroot’s case, does this mean that reduced soreness…

FEEL THE PRESSURE Sculling is an incredibly useful tool. It provides the building blocks for the four swim strokes, teaching you to feel pressure on the hands and forearms at all times – important throughout all parts of the stroke to propel you forward. It’s all about lateral movement (side to side), and about angling your hands to help press against the water. TRY THREE POSITIONS You can scull at different parts of the stroke. Try it out in front, as you’d enter the water (see image 1): focus on getting hold of the water. At midpoint (2), with your elbows out to the side and forearms pointing down, focus on squeezing in and out with your forearms. Finally, do an exit-point scull (3), with hands by your sides. INTEGRATE…

Nutritional supplements are a multi-billion dollar global market. I’m writing this from Rio, on an Olympics recon, and even the little corner shops are stocked up with sports nutritional supplements. The category can be divided up into products specifically marketed at athletes and those aimed at general health and wellbeing. Generally speaking, the main difference between a vitamin C aimed for general health and a vitamin C aimed at athletes is dosage. The athlete-specific products tend to be higher dosage – and the packaging tends to be more glitzy and macho! NEED AND WANT? The first thing to ask yourself is, ‘Do I need a nutritional supplement?’. Basically, unless you have a deficiency or dietary inbalance then supplements are not necessary. But, how do you know if you have a…

NAME PAUL RHYS AGE 35 HEIGHT 6FT WEIGHT 82KG PROFESSION TV REPORTER ABOUT I’m relatively new to triathlon, having completed one sprint and one Olympic, and want to train more regularly. I live in Paris, and find it hard to get kitted up and clipped into my road bike, and I never run, apart from playing football once a week. My diet suffers from a total lack of consistency: I’ll eat healthily for a few days then get bored and scoff bread and butter to toxic levels. As a result, I struggle to find energy. • 7am Swim session, usually twice a week, training with a pull buoy for about 30mins. • 9am Breakfast of two scrambled eggs with cheese, bread and butter, plus a smoothie of spinach, raspberries, mango…

How often should I practise transitions? PAUL ELCOCK, EMAIL Transitions are really nothing to worry about, and you can often save 30secs just with 10mins of practice in your garden. A couple of bike/run bricks a week followed by some T1 changeover attempts a month out from your race should be enough for any level of triathlete. See the various faster transition guides on 220tri.com for more. Can I tumble turn in a pool tri? CATHERINE COLE, EMAIL There’s nothing that specifically stipulates whether or not you can tumble turn in the BTF rulebook, so it’s down to the individual race organisers. In our experience most pool-based tris allow you to turn however you prefer, but occasionally there are different systems in place. Always check the rules of any race…

When I started out as a triathlete it took me a long while to pluck up the courage to join a triathlon club. I thought it would be full of serious, speedy athletes who took it all far too seriously and would laugh at the likes of someone like me who didn’t know the first thing about swim lane etiquette, group riding and intervals. Initially I would only go to the swim sessions if a colleague from work would go with me. And when I eventually became brave enough to go on my own I’d turn up as late as possible so I didn’t have to talk to anyone before the start! I genuinely thought I wouldn’t fit into a sports club and that people would be asking themselves what…

For a complete list of races for the coming months, head to the Races tab at www.220triathlon.com, where you’ll find arguably the most comprehensive listing of multisport events in the UK. You can view races by date, distance and region; find out if your race has goody bags, a chip-timing system or onsite camping; and enter directly using our online entry links. If you organise a race and it’s missing, either in this listing or on our website, please email the event details to us at events@220triathlon.com.…

SCIENTIFIC COACHING & SRM-UK With over 25 years of coaching experience, Dr Auriel Forrester of Scientific Coaching is a leading expert in cycle and triathlon coaching, specialising in power-based training and racing. All levels of triathlon and cycle coaching catered for: with or without a Powermeter! Online coaching specialists. 01953 711176 www.scientific-coaching.com TOTAL TRI TRAINING Total Tri Training offers bespoke triathlon coaching services from novice to elite ability levels. Based in the north west, but working closely with athletes from all around the UK, our expert coaches provide training plans tailored to individual needs and ambitions, as well as running multiple warm weather training camps to Fuerteventura and Mallorca. chris@totaltritraining.com www.totaltritraining.com ELITECYCLING Elitecycling provide fully customised training plans for cyclists and triathletes of all abilities. Our team of specialists provide…