Innehållsförteckning för March 2017 från 220 Triathlon

“Desperate to be successful, I’d suffer every day in training” JOHN MCAVOY John McAvoy, 33, was sentenced to life in prison in 2007. He now visits schools and prisons to tell his story of redemption. I grew up in a life of organised crime in south London. I was 12 when my stepdad’s grandpa passed away and in clearing his house we found newspaper clippings of how he was a multimillionaire at 21, and Britain’s most prolific armed robber. I can count on one hand the number of people from my past life that have emerged unscathed. The majority are either dead, rotting in prison, or on the run. I was convicted of conspiracy to commit armed robbery in 2007. Back then a judge could use his discretion if he…

“ULTIMATELY I’M DRIVEN BY THE DESIRE TO BE THE BEST I CAN BE” How did your training go over the winter? Where were you and what did it involve? This winter was about a big transition for me as I decided, along with my coach/boyfriend, to change training location from Leeds to Bath. So a lot of my winter has been dealing with the logistical challenges of that! I got the obligatory winter illness that everyone seems to get, along with a little calf niggle, but all in all I’m pleased with the winter base I’ve been able to build. How are you finding the new training set up in Bath, and how are you finding living in the city? Bath is a really stunning place to live and even…

JARGON BUSTER HYDRODYNAMIC The aquatic equivalent of aerodynamics, meaning how well the suit fares in the water. SHORT-COURSE RACING Any races from super sprint to Olympic, with bike legs up to 40km and runs of 10km. BEADING Where water sits on top of a fabric, instead of penetrating it. Useful for swim speed and quick-drying abilities. UPF RATING The Ultraviolet Protection Factor (UPF) rating system measures the UV protection provided by fabric. SLEEVES More tri-suits are opting for short sleeves to increase aerodynamics and comfort, especially on Ironman bike legs. ZIPPER Suits have either front or back zips, providing added practicality or hydrodynamics, respectively. MATERIAL Breathability, fit, UPF, aero and hydrodynamics are key factors. LEG GRIPPERS Included with the aim of stopping the legs riding up. CHAMOIS The pad should…

CYCLING TURBO SESSION DURATION 60MINS COACH NIK COOK “Some really high-end, above race-pace efforts will blow away the cobwebs and prepare you for the rigours of racing” PACE The 15sec and the 1min efforts should be pretty much flat-out. But don’t back off at the start of the next one. RECOVER Rest well before this session so you can give it your all, and schedule rest, a swim or an easy ride the day after. POWER Using a power meter for short hard efforts means you can hit the intensity from the first pedal stroke. Shocking the body is something I’m a big believer in the benefits of and this session certainly does that, with some really high-end, above race-pace efforts to blow away cobwebs and prepare you for the…

“Looking after your physical wellbeing is key in the latter stages” Julia: I’m a mother of two and am 28 weeks pregnant. Is it okay for me to get breathless by doing interval training? Kim: Whether you get breathless is a personal choice, but use a heart rate monitor (HRM) to check your effort. If you work too hard, you’re taking blood and oxygen away from your baby. As a general guide, the American Congress of Obstetricians and Gynecologists recommend your heart rate shouldn’t rise above 140bpm. If you’re active, you can push it to 148bpm, and if you’re really fit then 156bpm for your age range (30-39). This is subjective but helps you to gauge how breathless you should get in your intervals. I’ve reduced my training from 10hrs…

DHB WETSUIT £89.99 Under £100 for a tri wetsuit is already a good deal, but being Wiggle’s own brand, at time of writing this was marked down further to £64.99! www.wiggle.co.uk HUUB APERITIF £159.99 Entry-level pricing, but you get 3:4 buoyancy with 1.5mm neoprene under the arms for flexibility and speed cuffs for quick transitions. www.huubdesign.com ORCA S6 £169.99 When we tested this last year we were impressed by fit and flexibility. Plus, there’s plenty of buoyancy to help less confident swimmers. www.orca.com…

We take gear testing seriously – you need to know that the kit you buy will help you reach your goals in all three disciplines and work as hard as you on race day. Our test team is made up of experienced triathletes, cyclists and runners who test each product that appears in 220 to the max during training and racing, rating it honestly for performance and value. JAMIE WILKINS A handy time triallist and cat 2 road racer, Jamie is deputy editor on ›rocycling and a fiercely analytical reviewer. April goals Looking for podium places in road racing and a sub-50min 25-mile TT. JACK SEXTY A serious triathlete since blowing his student loan on a bike, staff writer and sub-2hr Olympic athlete Jack moved up to Ironman last year…

UNDER £70 ZONE3 BACKPACK £69.00 The transition bag market is crowded, but Zone3’s Transition Backpack has enough tricks to truly stand out. Key tri features include a waterproof wallet for race licences, and the ability to lay flat and become a holdall. www.racezone3.com UNDER £90 OGIO 8.0 ENDURANCE £89.99 With a warren of compartments and pockets, the Ogio 8.0 Endurance is a great choice for the organised triathlete. The hard sunglasses case is a neat touch, while the wet kit section is spacious. www.ogio.co.uk UNDER £100 ORCA TRANSITION £95.00 Higher than most airline cabin bag height restrictions at 58cm, but with countless tri-specific features to make up for it: a protective helmet pocket, wet and dry gear areas, designated pockets for nutrition and more. www.orca.com…

BOUYANCY Most wetsuits are made from a variety of neoprene thicknesses (up to a max of 5mm) to aid buoyancy and body position. So for example if you suffer from ‘sinky legs’, buying one with thicker leg neoprene will help keep them up and save energy for the bike and run. FLEXIBILITY Sounds like a no-brainer, but the more supple the neoprene, the more flexible and comfortable it will be. The construction of a wetsuit can really help with this too and is one of the reasons it’s crucial to try before you buy. It has to feel good! CATCH PANELS Many wetsuits feature catch panels, which are a pattern of neoprene (often strakes or dots) on the forearms. The idea is they increase the surface area on this part…

“The organisers of Leeds WTS daren’t get it wrong again, but they still have much to prove” WIFE SWAP? I just realised that I’ve booked Weymouth 70.3 on the 17th of September and it clashes with my wedding! I’ve spoken with the event director and they have agreed that someone can take my place if they send photographic ID. My fiancée’s name is Tammy and you need to be at St Luke’s Church in Maidstone for 14:00. She’s a top girl and a good laugh! Paul Cogger, Facebook LOUD PROTEST As a triathlete and athlete I’m horrified at the prospect of Lance Armstrong competing in tri [News in Brief, issue 334]. He received a lifetime ban for systematic drug taking. Shame on the [annual Triathlon Business International] conference for inviting…

 Excessive sport can often bring on stiffness and joint pain, and while topical creams often do the trick they’re a short-term fix. So is there a long-term solution? As we age, the body produces less HA, so joints can become stiffer Hyaluronic acid (HA) is a protein found naturally in all living organisms. In humans, it’s mainly in the skin but it also plays a key role in the cartilage and synovial fluids within joints, such as the knees, helping with lubrication. As we age the body produces less HA, so skin becomes dry and wrinkly and joints can often become stiff and painful. But how can we rebuild our body’s HA levels? Novisyn+ is a new oral HA supplement produced entirely by natural fermentation, and is sufficiently robust to…

MEET THE TEST TEAM HELEN WEBSTER 220’s editor is your go-to for women’s multisport kit. JAMIE WILKINS Is the man for innovative bike tech and two-wheel speed. MATT BAIRD Has spent years testing tri kit and accessories for 220. JACK SEXTY He’s a strong age-grouper focusing on top-end gains. ROB BANINO Is a journalist who specialises in all-things bike. JAMES WITTS He’s a published author writing about sports science. OUR RATINGS BUY NOW A GENUINE CLASS LEADER IMPRESSIVE ONE OF THE BEST YOU CAN BUY GOOD A DECENT PERFORMER AVERAGE IT’LL DO THE JOB WELL ENOUGH POOR SIMPLY PUT, DON’T BOTHER! “Orca claim the buoyancy in the lower back and midriff is akin to lying on a surfboard and we certainly felt a lift in the open water” ORCA PREDATOR…

MAX EFFORT (RPE 9–10) Redlining. Things are getting very difficult at this level. You can barely breathe and are struggling to speak. At the top end, it feels almost impossible to keep going. VIGOROUS (RPE 7–8) The pain cave. Your activity is starting to become uncomfortable. You’re short of breath, but can speak a sentence. In short, it’s getting tough: but you can carry on. MODERATE (RPE 4–6) Adding some load. Things are starting to become more challenging. You’re having to breathe harder, but not so much you can’t hold a conversation. EASY (RPE 1–3) A ‘go all day’ effort. Light activity, which at the lower end takes hardly any exertion and towards number 3 is still easy enough that you feel like you could maintain it indefinitely.…

IRONMAN KIT CHOICE Q Would you recommend changing into different, dedicated kit for each leg of an Ironman (e.g. ‘proper’ bike and run kit) for comfort, or wearing a decent tri-suit for the whole thing? Andy Weston A If you’re looking to save the last few seconds and know with absolute certainty that there’s no more time to be gained elsewhere, then wear a tri-suit. But for most athletes there are pros and cons for each type of kit and, ultimately, the choice isn’t time critical. In a long-distance triathlon comfort is a higher priority than speed, especially if you’re new to the sport. It might take you 2mins to change from your bike kit into your run shorts and vest, but you can easily lose that by walking for…

Do you have a bike pacing strategy? Pay much attention to S&C work around the neck and shoulders? If no’s the answer to both, then look away now as French researchers have shown the extent to which fatigue increases resistance. Nine elite road cyclists were fitted with two wireless systems – I-Nemo Inertial Motion Units (IMU) – that monitored their head and back movements over three time trials of different durations on the 200m, covered velodrome in Bourges, France. An IMU system was also fitted beneath the riders’ saddles, while the rear wheel featured a Powertap G3 hub to measure wattage. The results showed that erratic head movements provided up to 19% of the bike-and-athlete’s frontal-area drag as the test unfolded. Tiredness resulted in head raising, which increased wind resistance…

Aimed at the tri and TT markets, Dutch brand 2-Spoke tell us that their M5 Two Spoke wheels aren’t only the fastest rims available, but that they also ‘generate speed’ in crosswinds. Although they may resemble a MK1 Fiesta steering wheel, 2-Spoke claim that the M5s have ‘the lowest air resistance of all existing wheels compared to 12 or 16 steel-bladed spokes or 3, 4, 5, or 6 carbon-bladed wheels and even disc wheels’. In independent testing, the M5s also proved the best performing in a series of crosswind ‘ramp time’ tests — the measurement of how long it takes for a wheel to slow down from a starting speed to a determined minimum speed, in a 90º crosswind. Available for either clincher (with or without a disc-brake compatible hub)…

“It boasts the thinnest arms on the market at a ridiculously wafer-like 0.5mm thick” The swim might be the shortest part of your race, but you still need your wetsuit to work as hard as you do to make sure you exit the water feeling fresh. Plus, you’ll be spending valuable time training in it so it needs to feel good. Now’s the time to consider wetsuit choice for the season and, if you’re considering an upgrade, then the WikiWiki from Zoot (www.zootsports.com) caught our eye. So what’s new? Well first up, it boasts the thinnest arms on the market (overtaking the Orca Predator and Alpha) at a ridiculously wafer-like 0.5mm. Seriously, that’s thin. Add to that catch panels to improve feel for the water and strategically placed buoyancy panels…

01 @irontarsh Got a 2km swim in off the island of Lifou. Was going batty confined to the cruise ship #triathleteproblems. 02 @ matt.j.fisher1973 God bless the #pewseyterminator and its 19km of hell. 03 @bella. bayliss So special to win another race! The Desafio Octava Isla Off-Road Triathlon. 04 @220triathlon Taking a spin on the hills of Lanzarote. 05 @andy.gray87 Swimming in the sun trying out the new power vents from @powerbreatherameo. 06 @threlfallm Gritting my teeth at #im703sa. 07 @ bra1ne4 ExCeL London for the National Triathlon Show. 08 @helenwebster220 Mid-photoshoot break in Lanzarote.…

Yes, injuries are quite literally a pain. But the good news is that for us triathletes, the benefits of doing three sports far outweigh the injury risks. The variety means that training can be variable and acts as a cross trainer to work different muscles and systems, and also reduces the risk of repetitive injuries. In short, triathlon is a great sport for the entire body. But injuries do happen – and if not addressed early, they could wipe out months of training, so it’s crucial to seek expert advice early on. Luckily for you, the team from Six Physio (www.sixphysio.com) are here to help! “The muscles in your shoulder need to work in sync to ensure they’re stable and secure” SWIMMER’S SHOULDER AKA rotator cuff injury, it can wipe…

SWIM TECHNIQUE SESSION DURATION 30MINS COACH JOHN WOOD “Don’t worry about not getting enough swim distance in, because you really want to be focusing on good quality swimming” POSITION Don’t just go crazy on the fast swims, swim intelligently, accelerating your hands through the water. FORM As you start to tire, pick one element of your stroke to focus on and maintain this to the end. TECHNIQUE Use the sculling in the warm-up to switch your brain on to ‘getting hold of the water’ mode. When time is short to get in the water, many swimmers find it tough to get a swim in, or end up swimming aimlessly. But you can get a lot done in 30mins – you can focus on drills and technique, do a good quality…

BIKE JACKETS Softshell jackets are great for keeping warm on a ride. They’re spot on for stopping wind penetration and can handle rain – but make sure you layer underneath. NORTHWAVE Extreme H2O light £79.99 Attractively priced, but doesn’t insulate as well as pricier jackets – add a long-sleeve jersey. Issue 332 www.i-ride.co.uk LOUIS GARNEAU Spire Convertible £124.99 Generous sizing and cosy, with a gilet option, but will need back-up for the depths of winter. Issue 332 www.evanscycles.com ENDURA FS260 Pro SL £129.99 Ticks all the boxes for a winter jacket, especially the warmth one. A well-designed garment. Issue 332 www.endurasport.com SPECIALIZED Element SL Elite £130.00 Not the most breathable, but it’s well insulated and ably keeps out drizzle. Issue 332 www.specialized.com…

“I have a soft spot for Lee. It’s behind a tree in a forest, freshly dug” There have been many intense sporting rivalries over the years. Coe vs Ovett, Lemond vs Hinault, Celtic vs Rangers, Lance Armstrong vs WADA, He-Man vs Skeletor – the list goes on. But all of them pale into insignificance compared to you vs your training partner. I know that my column often reads like I’ve just banged my head with a mallet and decided to write the first thing that comes into my mind, but as triathlon’s leading philosopher I’m willing to bet my second-best pair of running socks that you have someone with whom you train alongside who you’d walk a thousand miles barefoot over inner-tube dust caps to beat. We all have someone…