Innehållsförteckning för 12-2015 från 220 Triathlon

Coming into the off-season it’s time to think about goals for 2016. Aside from chasing PBs, finally nailing transitions and saving up for that new bike – and whatever else might count as a personal goal for each of us – I think it’s also a good time to consider where we want our sport to develop, and how we can all play a part in making that happen. For me, I think we have a responsibility here at 220 to encourage triathletes of all abilities to reach their potential and (most importantly!) enjoy every training session, club outing and race day. So for that reason you’ll find a new-look performance section debuting this month, with 20 pages packed with training tips and advice, easy-to-follow swim, bike and run sessions…

CHATTANOOGA CHOO CHOO Tennessee to host the Ironman 70.3 World Champs in 2017 NOTTS GOING OUT City of the Outlaw voted England’s Home of Sport in poll INVITES ONLY Gomez, Jorgensen, Carfrae and co. race Bahamas Island House Invitational Tri STRAVA DATA Shows Londoners run the most marathons compared to other capitals CUSTOM CONCEPT Adidas unveil a 3D-printed shoe concept aligned with customer’s foot FAKING IT Triathlete fakes disability to get seats at Everton FC F1 FIASCO Grand Prix date switch puts 2016 IM Melbourne in danger TERM-TIME TRI Headteacher Paul Simon Abeledo feels wrath of The Mail for racing du in Oz LIGHT FINGERED £258 million worth of bikes stolen every year ’ROID RUMOURS Spanish media report disgraced Dr Eufemiano Fuentes working with triathletes…

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, the digital edition (iPad only) also includes videos, image galleries and interviews. To subscribe, head to www.buysubscriptions.com and search for ‘220 Triathlon’. Click on the iPad App option which will take you through to purchase your subscription; set up your username and password during the checkout; download the free 220 Triathlon Magazine iPad App from the App Store; and log in to the App under ‘Subscribed elsewhere?’ using your subscription details. Bingo! THIS ISSUE’S INTERACTIVE CONTENT BLIPP TIPS Fill screen with the whole featured page – not just the symbol – when you blipp. Use a Wi-Fi network…

Vitus is the in-house bike brand of Chain Reaction Cycles, which usually means good value, quality bikes. The sub-£800 price point isn’t outrageous for committed triathletes: but why spend that money on a bike that’s not specifically for road or trail? According to Vitus, it’s down to the GR’s chameleon-like qualities: ‘a purpose-built, all-weather, all-day training and commuting bike’, claims backed up by impressive 2015 sales figures. After a month’s solid testing across a variety of terrain, we would concur… First up, those of you who dabble in off-season cyclocross might notice that the geometry is identical to the 2016 Energie Cross Bike. For us, that signals its primary intentions, namely to consume trails and mud with ease. The geometry of the GR is slightly tweaked compared to its 2015…

LORNAH AIMINA TIGHT £69.00 www.lornahsports.co.uk We reviewed the matching jacket from multiple world champion Lornah Kiplagat’s new run range last month, and these tights have a similarly high quality design and feel. Features are plentiful, with two zipped pockets and covered zips at the ankle, while mesh panels behind the knees help keep things cool. Fit is good and although there’s no drawcord at the waist, the wide elastic waistband stopped the tights from falling down – although oddly, we found the legs kept twisting round while running meaning we ended up with the ankle zips at the front. Although these are marketed as an ‘all-season running tight’, they were the lightest on test and the silky-feeling material felt brilliant against the skin, but perhaps is more suited…

ALTHOUGH THERE ARE a few jackets here that we don’t feel justify their price tags, the good news is that none have totally bombed in our test. Any of these jackets will see you through the winter, but some are just a little better suited to the job than others. AT THE LOWER end of the price range, dhb’s Bloc Windslam has a crazy design to match its name and is a solid, no-frills option for anyone who wants to ride outside during the winter, but doesn’t want to break the bank for the privilege. You may have to pair it with a quality base layer in the serious cold though. AT £25 MORE Bontrager’s RXL 180 also impressed, with just enough insulation and wind protection to make it a…

Given that carbohydrate drinks are, in essence, a diluted form of gel, these are surprising results. One possible explanation is that, whereas carbohydrate drink provides a constant concentration of carbohydrate when consumed, consuming gels plus water can result in different (and at times higher) carbohydrate concentrations, depending on the timing of the water consumption. Here are some tips based on these findings, and how you can implement them into your training and racing... • At high rates of carbohydrate intake (above 60g per hour), carbohydrate drinks may be easier on the stomach than gels. • If you take gels topped up with plain water, try to consume water with your gels rather than at random times in between gels. • For every 20g of gel carbohydrate consumed (the average content…

ADD COLOUR Brightly-coloured foods such as tomatoes and peppers are a tasty way of increasing natural antioxidants. BOOST PROTEIN The protein content in Samantha’s breakfast is a little low. Adding an egg is a simple way to adequately boost this. UP GOOD FATS Including avocado is a great way to boost the healthy fats in your diet – try adding one to your lunch. VARY FLAVOUR Add two spoons of milled mixed seeds like flax or chia to your porridge, as well as goji berries and pistachios. PICK BETTER Samantha could swap her Nutrigrain bar for a seed bar with better nutritional content, such as the new 9bar.…

What’s the best way to carry food and supplies for long rides? ELLIOT SMYTHE, EMAIL It’s good practice to spread your gear across the bike for any length ride. A front pack on your top tube for food and a mobile phone, plus a saddle pack for a puncture repair kit would be one idea. There’s also the trusty jersey pocket for small supplies. For all-day sportive riding or travelling, consider a well-fitting cycle-specific backpack with chest and waist straps for support. Do I need to use separate road and trail running shoes? LAURA CROTTY, EMAIL For most UK paths and trails, stability road run shoes will be fine. But for very muddy, bumpy tracks trail shoes come into their own as they offer better traction, stability and protection. Weigh…

ST JAMES PLACE TRIATHLON St Albans » 4 October 2015 I signed up for the St James Place Triathlon having never done a race in my life of any description! I’m quite a good swimmer, but only run occasionally and hardly ever cycle. So how in the world did I end up doing not only one discipline in a race situation, but all three?! For starters, this race was perfect as the rules give everyone an enforced 15min break after the swim and a 10min break after the bike, meaning I didn’t have to worry about transitions, the so-called fourth discipline! The extra time is then taken off your total, making it fairer for those not skilled in the art of getting changed at breakneck speed. The event also supports…

MEET JAMIE FREELAND AGE 43 LIVES Chipstead, Surrey PROFESSION Shipbroker BEST DISCIPLINE Run WORST DISCIPLINE Sitting still WHY I RACED Did Hyde Park in 2013 and never looked back The time is 7:37am on Alcudia beach. As I wade into the sea, an extraordinary sight greets my goggled eyes – 2,000+ thrashing swimmers stretching out far into the distance. I pause to take in this D-Day moment before slipping under the surface. My Ironman journey is about to reach its climax. Back home in the UK my mum worries that I’ve joined a cult. My old friends barely recognise me, and I regularly spend evenings wriggling about on nobbly bits of plastic with an ice pack down my shorts. But all this makes perfect sense to me as I hit…

AERO ROAD HELMETS Aero road helmets are a relatively new category but as with all lids, finding a good fit – both in terms of comfort and security – is paramount. Next, consider ventilation, weight, price and design. TRI SADDLES Concentrate on comfort when shopping for your next seat. Also, make sure to check flexibility, weight and your inner-thigh clearance. 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…

ITU CROSS TITLES The 2014 Xterra world champions, Spain’s Ruben Ruzafa and Flora Duffy of Bermuda, have taken further off-road glory by winning the 2015 Sardegna ITU Cross Triathlon World Championships. Brit Jacqui Slack finished fourth while her partner Ben Allen (see p33) took fifth place. See next issue for a major feature on November’s Xterra Worlds in Maui. ELBAMAN RETURNS Lucky Berlage and Caroline Engelke-Horn were the winners of this autumn’s Elbaman long-distance race on the island of Elba, Italy. Held since 2005 and annually sold-out months in advance, the event has long been Italy’s only 226km tri (Challenge Venice and Ironman Civitavecchia arrive in 2016). The 12th edition of the Elbaman takes place on 25 September 2016, with entry opening soon at www.elbaman.it. MOROCCO TO MONACO He’s the…

Another Ironman World Championships over and, with the two favourites emerging victorious, it lends weight to the argument that over an eight-hour-plus race, superior genetics, when optimised, always win out. You didn’t have to turn to Madame Pele and the volcanic island gods to predict this one, and Jan Frodeno and Daniela Ryf’s domination was also another reminder of the unwritten rule of Hawaii: to win you must have finished in the top four the previous year. It’s a remarkable statistic, particularly borne out in the men’s race where, other than 2006 winner Normann Stadler (who suffered three punctures and was stung by a bee before quitting in 2005), you have to go back to Luc Van Lierde’s debut in 1996 to buck the trend. But while it suggests that…

6:30am The 38th women’s Kona race kicks-off (no females raced in 1978), with Brit Jodie Swallow the pacesetter from the cannon. 7:25am Swallow exits the water with a 1min gap over the chasers, including Ryf, Rachel Joyce and once Brit/now Aussie Liz Blatchford. 8:09am Brit athlete and 2012 winner Leanda Cave takes a tumble on the bike but recovers swiftly to move back into the top 10. 9:23am Ryf takes a significant lead on the bike ahead of compatriot Caroline Steffen. 10:18am The Aussie reigning champ Mirinda Carfrae DNFs following two bike crashes in two weeks ahead of the race. 12:16pm Ryf dominates the bike to post a 4:50hr split and enter T2 with a 7:25min gap over Mary Beth Ellis (USA). 1:04pm The air temp hits over 90°C, with…

HOW WE TEST We test more tri-specific gear than any other mag. 220’s team of expert independent testers puts each product through its paces in real-life training and racing situations. They report back honestly, rating the product on performance and value. HOW WE RATE We rate out of 100%. The higher the score, the better the product 91% + BUY IMMEDIATELY 81–90% VERY IMPRESSIVE 71–80% GOOD 61–70% WORTH A PUNT 51–60% AVERAGE 0–50% POOR OUR AWARDS Quality performance matched by superb value for money The outstanding piece of kit in grouptests Unrivalled performance regardless of price THE TEST TEAM MIKE ANDERSON is a keen cyclist and dep ed at roadcyclinguk.com JAMES WITTS is the former editor of 220 Triathlon HELEN WEBSTER is 220 Triathlon’s editor and a keen runner MATT…

BMC has a formidable reputation in both time-trial and triathlon. In TT, the Swiss brand defended their world team TT crown in September, while Rohan Dennis beat Chris Boardman’s long-standing speed record at the TDF 2015 prologue. In tri, Liz Blatchford recently rode the TM01 to bronze at the Ironman World Champs. It’s also the bike of choice for Liz’s team, Uplace-BMC (sidenote: from 1 January 2016, the team will be renamed BMC-Etixx). That’s some pedigree to ride around the outskirts of Bristol, though one that we questioned to begin with. I mean, we’re triathletes – how can BMC roll out the same bike for cyclists and multisporters? Triathlon bikes tend to be less aggressive to cope with the demands of running off the bike. TT bikes can be used…

COLLAR Just like the cuffs, this needs to fit well or cold air will creep in. Padding on the inside will improve comfort, but can take time to dry out when wet. CUFFS One of the key places the cold can find a way in. Need to be well-fitted and slim enough to fit under/over gloves where applicable. POCKETS For the most part just like those on a bike jersey except these need to be accessible with bulky winter gloves on. ZIP Keeps the jacket secure at the front. Ideally should be easy to undo with one hand sporting a bulky winter glove. JARGON BUSTER Roubaix Taking its name from the home of the legendary French race finish, this is the soft, insulating material found on the inside of many…

The Gower Triathlon, on 27 September, was contested over both standard and sprint distances. In the standard event defending champ Mark Richards of BAD Tri retained his title, finishing in 2:21:08. Emily Harper won the women’s race in 2:38:59. Although it had a fancy dress theme, the sprint race still saw some furiously fast racing, as male winner David Collins completed the course in 1:02:47 and Fiona Stares was fastest female in 1:12:51. The run/bike/run season got under way at the Bowood House Sprint Duathlon in Wiltshire on 4 October, where Ian Gilliam was the clear winner in 1:10:39. The fastest female was Sam Aplin in 1:21:40. Over the same weekend Paul Robson won the men’s race at the Last of the Summer Triathlon in Yorkshire, completing the sprint distance…

January 2016 sees the 24th running of the Thanet MTB Duathlon. Started in 1993 as a biathlon it eventually morphed into a road-based duathlon before settling on its current off-road incarnation. The race came to life through the Thanet Roadrunners AC, a road running and athletics club based in Thanet, Kent. Established in 1982, the club is now regarded as one of the leading junior athletics clubs in the county. Their flagship race is also considered one of the most challenging on the duathlon circuit, providing racegoers with a plethora of terrain types and conditions. While mainly flat, the run and bike routes traverse farmland, farm roads and seaside promenade, with a few ditches, dykes and small hills thrown in for good measure. Depending on the weather, it can also…

Rude question, but how do you manage fincially?! JAMES WOLLEN, VIA EMAIL With difficulty! I mainly live off race winnings, and my great sponsors reward me based on performances. So there’s pressure to perform so I can live to fight another day. Xterra is a niche sport, but it’ll hopefully bring in more sponsors to support pros like myself. What would you say has been your best race to date and why? KAREN MASON, VIA FACEBOOK My best race was the Xterra World Championships in 2013. I’d improved in all three disciplines leading up to the race and came out with a podium finish. It was a huge stepping-stone in my overall development. How do you fuel for Xterra? PAUL RUTTER, VIA EMAIL I eat oats, almond milk, honey and…

Talent + hard work = success. Congratulations @ danielaryf and @janfrodeno on your amazing wins. Inspiring. @Jgomeznoya VIA TWITTER 8 and a bit hours in the sun, midnight finish line party and I still can’t sleep? Too happy! #stillcantbelieveit @janfrodeno VIA TWITTER Just to let everyone know that #IMKona had a 93% finish rate. Amazing job! @IRONMANtri VIA TWITTER Few will know how incredible a performance @danielaryf put together today. To lay it all down with 6hrs to go. A worthy champion. #humbled @trisutto VIA TWITTER One proud coach. I’m trying to find the silver lining. It was a long year and I suffered in training every day. I prepared for everything except crashing my bike. So many people have supported me in getting to the start line and to…

6:25am The pro men’s race kicks-off the 39th Ironman in Hawaii. The men’s race has been won 20 times by American athletes, seven by Aussies and five by Germans. 7:15am Kiwi Dylan McNeice is the first to exit the 3.8km swim in 50:48mins, with Jan Frodeno and Andy Potts (USA) seconds behind. 10:08am American Tim O’Donnell and Sebastian Kienle are recording speeds of close to 67mph on the Hawi road. 11:04am Frodeno takes the lead on the 180km bike course and Kienle starts dropping off the relentless bike pace set by both Frodeno and O’Donnell. 11:46am Frodeno enters T2 after a 4:27hr split, 30secs ahead of O’Donnell and a minute in front of Kienle. 1:23pm O’Donnell briefly starts to reel in a slowing Frodeno, halving the deficit to 1:10mins. 1:38pm…

RACHEL JOYCE, 2ND Kona wouldn’t be Kona this decade without Rachel Joyce, 37, in the top five. Here the popular Brit talks consistency, frustrations and whether she’ll be back in 2016… How do you view your 2015 performance in positives and negatives? It’s funny. Overall I’m happy – not because I think I had my perfect race – but because, after an issue early on in the bike (the zipper on my race suit got stuck) and losing a good deal of time to the leading group, I fought my way back to second. I’ve put a positive spin on that early mistake, but the racer in me wanted to be up at the front reacting to Daniela’s moves on the bike. Things happen in races, especially in Ironman, and…

From aerobars to deep rims, there’s no end of kit that will give you proven performance gains in triathlon. But in the rush to get faster are you neglecting one thing: your biology? We analyse four tools that turn the focus inside the athlete’s body… “The weight of evidence isn’t there yet…but there’s something particularly motivating about a plan based on your DNA” DNAFIT www.dnafit.com Price: Tests from £99, training plans from £75 Aim: To tailor personalised training advice, based on the results of a genetic test Tested by: James Witts, 220’s former editor and author of The Science of the Tour de France In the mid 1990s, Dr Claude Bouchard led a study that had 742 sedentary people follow an identical 20-week exercise programme. The aim? To determine the…

ORCA SWIMRUN WETSUIT £299.00 www.triathlonbutiken.se Front (and back) zippers. Stretchy crotch and armpit panels. Short legs, internal pockets and a ‘durable butt panel’ (less sniggering at the back, please). Yep, you’d be forgiven for thinking Orca have indulged in a bit of freestyle craziness with their latest wetsuit release, until – and the branding on the arm is a giveaway – you realise it’s designed specificially with the growing sport of swimrun in mind. In swimrun the key is to find kit that you can do both disciplines in and, as such, Orca’s suit has thick 7mm front leg panels to aid swim buoyancy/position in the water, while the majority of the other features are included to make running in a wetsuit easier. Pulling it on, it immediately…

DARE2B AEP CHASER £100.00 www.dare2b.com It sounds like something to wash hard liquor down with, but the AEP Chaser from Manchester-hailing Dare2b has been designed and tested in collaboration with Spain’s 2006 Tour de France winner Oscar Pereiro. And no matter how hard we tried (including some stints in the actual shower), we just couldn’t get this jacket to let any water in, with the polyester shell, taped seams and water-repellent zips also standing firm against some serious deluges. As waterproof gear goes, we also liked the bike designer go-to black/white/red aesthetics as well. Where many water-resistant bike and run jackets prove too floaty in motion, the AEP (Advanced Ergonomic Performance) Chaser’s fit felt more tailored, sitting well on our back and shoulders and refusing to inflate like…

WHILE A QUALITY bike jacket is a definite must for winter riding, unless you pair it with other suitable bike apparel you’ll still find yourself shivering on cold-weather rides. Here are three other pieces of clothing that we absolutely wouldn’t trade for anything. Well, maybe for a warm-weather training camp… GLOVES No matter how warm your torso and legs are, the extremities are the place where the cold will bite first. Gloves can be a tricky proposition because, as tempting as it is to buy the thickest, plushest on the market, you still need to be able to brake, change gear and retrieve things from your pockets. OVERSHOES Just like fingers, toes get cold pretty quickly, especially so when you remember how well-ventilated modern bike shoes are. A thick pair…

RESEARCH A keen triathlete, Andrew Hamilton is a writer, researcher and scientific consultant specialising in cutting-edge sport performance, training and nutrition. 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. NUTRITION Nigel Mitchell was nutritional support for Team Sky in 2012-2013, when Wiggins and Frome took the yellow jersey, and for British Cycling at…

November is traditionally a bit of a transitional month for endurance athletes. If you’ve taken time off from structured training in October, it’s the month where you begin to get back into the swing of things again and start the long hard slog of winter training. Many triathletes dial the intensity of their training right back during the winter, believing that they have to build pure endurance foundations. This is fine and can be highly effective if you have the luxury of ‘pro hours’ – plentiful time at your disposal to invest in your training. But, for the majority of age-groupers, with work and family commitments nibbling or, more usually, chomping away at precious training time, maintaining a degree of intensity is far more time-effective. Endurance rides of three hours-plus…

You trained hard all season, watched what you ate and reduced your alcohol consumption, so as the long, dark nights draw in your mind and body will no doubt be ready for a much-needed break. After all, this is the time of year that you can relax a bit in both your training and your diet, right? Well, to a certain extent, yes. From a nutritional perspective though, it’s still important to observe a few basic rules in order to avoid a Santa-esque belly situation come January. Firstly, consider this: If you’re reducing your training load, that means that your overall energy expenditure is lower, meaning you don’t need to eat as much. But in the festive season triathletes can be hit with a double whammy – a reduced expenditure…

NAME » SAMANTHA ILLIFFE AGE » 28 HEIGHT » 5FT 3IN WEIGHT » 52KG PROFESSION » HR ADMIN ASSISTANT ABOUT » I’ve been competing in triathlons for three years, as well as road running races. This year I did my first middle-distance triathlon, the Outlaw Half. I feel I eat a healthy diet, but I’m sometimes unsure whether I’m eating enough calories for the amount of exercise I do. I train after work on weekdays, then at the weekend will do a long (3hr) bike or 75min run. Samantha’s main concern is whether her diet is sufficient for her lifestyle and exercise regime. Her meal pattern should provide an even distribution of energy, maintain blood glucose levels and support metabolic recovery. She snacks frequently and her evening meal post-exercise provides…

MEET OUR EXPERTS HERE TO ANSWER YOUR QUESTIONS A sports scientist, experienced coach and nutrition expert, Joel Enoch has worked with several Olympians and international athletes. He’s also competed at European and world level in triathlon. 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. John Wood is an award-winning triathlon coach of 10 years and a former international swimmer. As well as coaching, he’s also competed in triathlon in all distances up to Ironman. Freelance writer Nik Cook is an experienced competitive multisporter who has run the Marathon des Sables, won the 2010 6633 Arctic Ultra and competed for Team GB in duathlon. EATING DISORDER CONCERNS Q I’m a…

Oh my life, what a trip! Kona sure as hell lived up to my expectations, from the craziness that is the week before to the support on Ali’i Drive on the last 500m of the run. Where do I start? I guess the fact that I’m a lucky charm for the Brits (well one Brit and an ex Brit), but we’ll come on to that… I landed 15 days before the race so I could do my last long ride and run. I’d been out in Kona in February with [coach] Julie [Dibens] and Rachael [Joyce] and a few others. Sure we had windy days but that last Saturday it was crazy, man! I was like no f***ing way can I ride 180km at race pace with this wind! Are…

Good old you. Good old 220 Triathlon readers, who I can always rely on to keep my feet firmly on the ground – or, more accurately, in the pool. Following my recent ‘triumph’ in completing my 12th iron-distance (see issue 318), you took to Twitter and Facebook in your droves to contact me, but not with messages of congratulation (apart from one tweet which said ‘56-minute swim – burn the witch’), but instead to tell me to stop titting about and get back in the pool. Or, as one message memorably put it, ‘Get in the ****ing sea’. These messages refer to my efforts to swim a million metres in a year, having been persuaded to do so by my evil swimming coach. And it’s not just cyber-nagging that I’m…