Innehållsförteckning för April 2018 från 220 Triathlon

What does it take to be the best at Ironman level? Well, we got a small insight from Kona podium-finisher Lucy Charles this month, during our covershoot in Lanza. Despite being on ‘holiday’, the top GB athlete was still cheerfully racking up eye-popping training miles and her idea of a morning pool set came in at around 8km. You should see what she was lifting in the gym, too... For the rest of us though, it’s important to remember that we usually need to balance training alongside a a day job and other commitments. Just because we’re busy though, doesn’t mean we can’t be smart with our time and energy, which is where our ‘14 Ironman Training Hacks’ feature comes in. Will it make it easy? Nope. But doable? That’s…

Looking to improve performance, refine recovery, and make more intelligent decisions when it comes to technical aspects of tri? Now you can scale new heights in all three thanks to… fish. A research group from the University of Pennsylvania, led by Professor Jianghong Liu, had 541 subjects complete a standardised sleep questionnaire that looked at duration and quality of shuteye. They also completed a questionnaire that asked them how much fish they’d consumed in the past month. The results? Those who’d consumed more fish slept for longer, resulting in higher scores in a subsequent IQ test. Why? The first reason is a substance known as DHA (docosahexaenoic acid), a long-chain omega-3 fatty acid in fish that’s known to regulate melatonin – aka the sleep hormone. Essential fatty acids are also…

UNDER £100 FABRIC TRI ELITE FLAT £64.99 In just four years, Fabric have catapulted themselves to the top of the saddle tree with their range of affordable tri designs. The 240g Tri Elite features their pressure relief channel, removable bike hanger and bottle mounts, and cro-mo rails. fabric.cc UNDER £200 PRO AEROFUEL CARBON £179 With EVA padding, a sturdy anti-slip cover and a carbon-reinforced construction and rails, the Aerofuel Carbon from Shimano’s house-brand is packed full of tech. There’s also a drainage channel and it weighs a lean 178g. pro-bikegear.com UNDER £300 FIZIK MISTIKA £224.99 The stubby-designed 235g Mistika comes in two widths to suit different sit bones and few saddles can rival it for keeping you in a precise position. It also features a ‘carriage kit’ that can hold…

Camo print? In the 220 offices, we don’t haven’t seen that since All Saints were stomping around in their combat trousers and Timberland boots. Don’t get us wrong, though – when it comes to this striking new suit from Zone3 we actually think it works well, and it’s nice to see brands moving away from the ‘black with a bit of pink/purple/aqua’ curse often seen in the women’s ranges. As well as offering an easy way for supporters to spot you, this suit also features an inner bra with independent zip, which you’ll love or hate depending on whether or not it’s a good, supportive fit for you. Other features include breathable fabrics, a centre back mesh for breathability, relocated side seams for better body contour…

“Thirty-eight days to cross the second largest ocean in the world, in a rowing boat! Phenomemal” DON’T THINK, DO December 23rd 2017 is a day I will never forget, for it’s when I received a phone call to say my brother had had a stroke. My once incredibly fit brother was now lying in a hospital bed without any feeling in his left-hand side. The cause? High blood pressure. A couple of weeks later my mother was also diagnosed. After my check-up – lo and behold I too have it. I changed my diet overnight, entered my first triathlon and practically ran to my local newsagents to grab a copy of 220, hoping that there’d be a 12-week sprint training plan to help me succeed in my urgent quest to…

Watch any old YouTube Ironman Hawaii videos or flick through the back issues of 220 (hello, Faris Al Sultan!), and it soon becomes apparent that the two-piece was once king for both short- and long-course racing. This dominance ended with triathlon’s Olympic Games introduction at Sydney 2000 and, even for the portable toilet convenience needed for 8-17 hour Ironman racing, the all-in-one suit largely ruled the roost. And yet, due to improvements in tech (most notably brands finding a way to stop the waistband riding up) and the increase in long-distance athletes, the two-piece is still going strong in 2018. And the quality of most of the suits on test here, from £80 steals to techy £300+ wonders, ensures that athletes have plenty of choice when picking their two-piece racing…

SWIM SPEED SETS DURATION 60MINS COACH RICHARD SMITH “To improve, aim to key into the sweet spot where your stroke movements and rhythm click in harmony” ADAPT Increasing your stroke rate can help prevent stalling and lost momentum in rough/choppy open-water swims. FORM Don’t glide! Overextending into a glide in order to increase stroke length leads to a non-propulsive dead spot. FOCUS Find the right balance between stroke length and rate that works for your swimming style and physique. Swimming speed (and efficiency) = stroke length x stroke rate. But which element should you focus on? The answer is both, but you need to balance the two elements based on your physique/stature, style of swimming and swim conditions. Tall, muscular swimmers and technically experienced swimmers will tend to naturally generate…

MONITOR YOUR PROGRESS Wear a sports watch and press the lap button on every interval – by tracking your heart rate, power, speed and pace you’ll be able to see and track changes in your fitness. OPTIMISE YOUR RECOVERY With training sets like these, you’re going to do a lot of muscle damage so make sure you optimise your recovery time. Taking 30g of protein after your set will help you recover for the next one. STRETCH YOUR GLUTES You’ll really be activating your glutes and quads with this session, so make sure you use a foam roller and a tennis ball to aid recovery. It’s these small things that maximise your recovery time.…

TRAINING PLAN COACH DERMOTT HAYES Taking that next step in racing the magical ‘iron distance’ and achieving a new PB, or maybe breaking the 12hr barrier, will not happen by luck. It requires a commitment to training, a strong desire to keep improving and dedication in your lifestyle. You simply can’t cheat an Ironman – if you turn up on the start line knowing you haven’t prepared fully, then you’ll get a rude awakening. If you’re an existing Ironman looking for a better result or a first-timer wanting to target a serious time, then this training plan is designed to see you through the final 12 weeks before race day. You’ll already need to be in training, and it’s expected that you’ll have a decent base level of fitness. For…

OVERGLIDING CONCERNS Q How do I stop overgliding? I’m trying to improve my rotation. Chris Danson A There are three parts to this question, I’ll answer them in reverse order as I think it’ll help your stroke better that way. Firstly, timing is important on freestyle to help maintain smooth, constant forward momentum. Primarily your hands should always be moving, there should be no stops at any point in your stroke. As soon as your hand reaches the furthest point in front, it should be moving backwards and levering you forwards through the water. If your hand stops, it makes it very difficult to move again because you have to generate extra force on the water to shift it. So the first challenge is just to keep your arms moving…

Ed: Ten years ago I broke my back in four places while on deployment in the Falkland Islands. I was told I’d possibly never walk again, let alone cycle or compete, but being stubborn I’ve since completed three 100-mile sportives and now want to return to tri. My biggest problem, though, is a lack of core stability. Any advice? Nick: Firstly, what an amazing recovery and congratulations on what you’ve achieved so far! Our core muscles are essential in keeping our bodies robust and injury free. Their function is to control the position and motion of the trunk over the pelvis. This allows for efficient bio-mechanical function that maximises force generation and, above all, minimises the load on our joints. Four great core exercises that should be included in all…

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. ROB BANINO Former 220 dep ed Rob has been riding and racing bikes on and off-road for over 20 years. March goals Rushing to get fit in time to have a crack at a season of bike road racing. JACK SEXTY A serious triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman last year in…

FRONT ZIP Having a zip on the front of the zuit will make it easier to get on and off than the swimsuit-style – handy if you’re larger in the bust or shoulders. You can also unzip for ventilation (with bra underneath!) – just look for a fabric zip garage to avoid breastbone chafing. INNER BRA Some suits will come with an inner shelf bra, or like the Zone3 suit shown here, a bra with its own zip for easier fitting. These are great if they suit you as they save adding another layer, but make sure they fit you well as even small cup sizes need good support for running. POCKETS Having pockets on your suit is a great extra feature. Use them to store energy bars or gels,…

1 Fabric’s Tri Saddle comes in three models (with cro-mo, titanium or carbon rails, £64-139), and all come with an integrated bike hanger for transition tidiness and a removable bottle mount for aero liquid-carrying gains. 2 Santini have thrown plenty of aero know-how at their latest tri speed suit, the 777 Sleek (£149), with an anatomical cut aiming to improve the fit to limit any baggy aero losses. There’s plenty of breathability, too. 3 The Lazer Tardiz 2, £129, combines the aerodynamics of a TT helmet with the venting provided by a road lid, making it ideal for long-course comfort . 4 For those at the top-end, Nopinz’s Speed Wallet (£29.99) is a waterproof race number holder that sticks to your suit so no edges are exposed. 220’s research shows…

Run technique is affected by the length of the preceding bike ride. The longer the ride, the longer the triathlete will use their quads and hip flexors to drive them forward. That’s why when triathletes come off the bike, their legs feel like lead and they begin running with this distinct shuffle. In turn, they’re utilising the front muscle groups, rather than including glutes and hamstrings into the whole running equation. And that’s one of biggest issues triathletes face – they tend to overuse the quadriceps and hip flexors, which is why they experience tight IT (iliotibial) bands. You then see the physio who might say your glutes aren’t working. Well, they are working, but just not in the right sequence. If they weren’t working, you’d fall down! So, you…

Check out your left calf. See an M-Dot? Nope? Then check out your right calf See one there? Nope? Well… Then chances are that either you’re a stealth Ironman finisher (and we know they exist), or it’s still up there on your triathlon bucket list of things to achieve. However, the year is still young and for many of you, it’s more than possible to train for and complete an Ironman in 2018. There’s a lot of talk and mythology attached to going long, though. You’d be forgiven for thinking that unless you train 30 hours a week, can afford the blingiest of TT bikes and have multiple marathon finishes already under your belt that you’re just not ready yet – and don’t get us started on the ‘I’m too…

The debate between clincher and tubular has been going on for years and throwing tubeless tyres into the rubber ring has caused more comparison, consternation and confusion. The shock for traditionalists is that, in lab tests, tubulars are often slower than equivalent clinchers and tubeless tyres at similar pressures. Meanwhile, quality clinchers using light, supple inner tubes intermingle with the best tubeless tyres for the fastest rolling depending on the protocol/drum/road method used. But what’s obvious is that construction, volume, tread compound and operating pressure of the tyre make more difference than the basic tyre type. Clincher tyres (with separate inner tube) are simple to use, but they’re vulnerable to punctures and are generally heavier. Tubeless tyres (airtight tyres with liquid sealant) need specific sealed rims and are a faff…

2XU MCS RUN TIGHTS £99.00 As you’d expect for a brand known for their compression, these 2XU tights fit like a second skin (once you wriggle in) and gave an excellent level of support to the legs during our run sessions thanks to the ‘anatomical mapping’ targeted support. Okay, so they don’t feel as flexible as others, but the trade-off is your legs feel fresher for longer and the mid-raise waistband was very comfortable. They also felt top quality and a zipped pocket on the rear was a welcome add-on. 2xu.com VERDICT TOP-END COMPRESSIVE TIGHTS THAT LOOK GOOD, TOO SAUCONY LIFE ON THE RUN £80.00 Pulling on these tights felt like a breeze after the super-compressive 2XU ones, as although Saucony claim the fabric to be compression-fit, we actually found…

SLOW DOWN Use technique drills like the ‘broken arrow’ wearing fins to slow down, lengthen and improve your stroke length, followed by stroke-counting/ reducing-swim intervals. MONITOR PROGRESS Using stroke counting per length, measuring stroke-rate changes, ‘Swim Golf’, and completing a stroke rate ramp test are all effective ways to monitor progress. INCREASE STROKE RATE Use drills such as ‘head-up swimming’, using ankle bands and fast arms to increase stroke rate. Tempo trainers can then be used to increase/monitor stroke rate in swim intervals.…

RUN BRICK SESSION DURATION 68MINS COACH SCOTT FINDLAY “To run well off the bike, you need to be prepared for how it’s going to feel and train your body accordingly” CADENCE Once you’re off the bike try to maintain a steady run cadence that matches your bike cadence. THINK KIT Leave your running shoes where you will leave your bike to simulate a real race transition. TECHNIQUE Prepare for a quick transition by placing your feet on top of your bike shoes while still riding. Triathlon is all about how well you can perform across three sports in one go. And to run well when you get off the bike, you need to be prepared for how it’s going to feel and train your body accordingly. If you’ve not done…

SET TARGETS Challenge yourself to improve. Set targets so you don’t become complacent, make your targets clear and revisit them regularly. REPLICATE THE COURSE Try to know as much about your A-race as possible and replicate the course in training – this might include some sea swims. USE YOUR RACE BIKE Try and complete the longer bike sessions on your chosen race bike. You need to get comfortable as well as fast. PRACTISE WALKING It’s not a weakness to walk during the marathon. Get used to it because it will happen, so practise the run/walk in training.…

GOOD SERVE WITH BROWN RICE Brown rice is a better option in terms of health than white rice or basmati rice. The wholegrain fibre it contains has been proven to help maintain both a healthy heart and a healthy digestive system. Add some turmeric, cumin or cardamom pods to add some flavour while cooking. BETTER MAKE YOUR OWN SAUCE Although ready-made sauces are convenient and can taste good, it’s still relatively quick and easy to make your own, using ingredients like tinned tomatoes, vegetable stock, coconut milk and a mix of spices. By doing this you’ll avoid unnecessary additives and preservatives. BEST INCLUDE VEGETABLES Boost your curry’s nutrient content and flavour by adding vegetables to the pot. Spinach, cauliflower, sweet potato, broccoli, tomatoes, mushrooms, peas, aubergine and onion all work…

JOHN WOOD Overgliding concerns John is an award-winning tri coach of 10 years, a former international swimmer and has raced all distances up to Ironman. NIK COOK Benefits of spinning Freelance bike writer Nik is an experienced competitive multisporter and has competed for Team GB in duathlon. DERMOTT HAYES Long & short-course season Dermott is head coach at Be Endurance (beendurance.com), and the organiser of the Storm the Castle duathlon. KEV JAMES Ankle swelling Qualified remedial massage and anatomy specialist Kevin works as a sports therapist with both age-groupers and elites.…

TRI-SUITS Comfort is key when buying a tri-suit. Ideally it needs to be supportive, lightweight and include pockets. Also check for any irritating seams. Here we’ve included both sleeved and vested options. DHB Blok Short Sleeve £76 Comfy, easy on the wallet and eyes. A major statement of intent from the brand. Issue 340 wiggle.co.uk BLUESEVENTY TX2000 £100 A top quality, good value performance suit with plenty of padding and roomy side pockets. Issue 337 blueseventy.co.uk HEART SPORTS Short Sleeve £115 Remarkably good, remarkably versatile… and remarkably cheap. Issue 344 heartsports.co.uk SAILFISH Aerosuit Comp €199 Comfortable, fast and great for warmer climes. A top quality suit from the German brand. Issue 341 sailfish.com LOUIS GARNEAU Course Lgneer £269 Excellent suit that’s packed…

‘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…

 We take the multisport DeLorean back to February 1994 this month and 220’s sadly short-lived venture into country and western-themed covers, complete with rising pro triathlete Wendy Ingraham, of the USA, chewing on a piece of straw. “It’s as one part of ‘The Crawl’ from the 1997 Ironman Worlds that she’s best known today” Ingraham would go on to win Ironmans Australia, Austria and Brazil, but it’s as one part of ‘The Crawl’ from the Ironman World Championships in 1997 that she’s best known today. Heather Fuhr and Lori Bowden had made it a Canadian one-two in Kona, leaving Californians Ingraham and Sian Welch to battle for bronze. The former was suffering from severe stomach cramps; the latter had been vomiting cola since the bike leg. With 100m of the…

Aussie triathlon and compression pioneers 2XU have long been strong in the triathlon wetsuit market, with Germany’s Jan Frodeno wearing the top-end Propel during his 2016 Ironman World Championship-winning season. Now the brand new Propel P:1 look sets to be a major contender in the ultra-competitive £200 entry/ mid-level market, with the proven 39 Cell panelling for optimum buoyancy and SCS (Super Composite Skin) coating for hydrodynamic benefits and freedom of movement also found on suits at three times the price. Other key features include a ‘rollbar’ aimed at improving body position and quick-release arm panels. In terms of neoprene thickness, it features a 5mm upper front chest, 3mm lower chest, 5mm lower back and a mix of 3mm/5mm on the legs. We’ll be testing the P:1 Propel alongside 14…

1 Practise mass starts with local club swims or OW races. Swim side by side in a pool lane or swim en-masse in open water. 2 On a flat route or indoor trainer, do a 15-20min warm-up inc. 5 x 30sec efforts to increase heart rate. Main set: 3-4 x 20min efforts at race pace held in the aero position, with 5mins easy spin between reps. 10min cool-down. 3 Find a rolling bike route, concentrate on maintaining your normal cadence through gear selection and power output or RPE when climbing. Conserve energy up the hills and work consistently when descending. 4 Track or treadmill. 10min warm-up then 5-7 x 1km reps at race pace with 90secs recovery – get to race pace quickly and sustain through reps. 5 Long brick…

“The core message is that it’s never too late to start sport” The Nottingham Half Marathon was the beginning of my endurance sport journey when I was 50. I went along to support someone who was racing, and came back and told my husband I wanted to do one. He said I couldn’t run that far – I couldn’t even run three miles! But, in 12 weeks, I found a plan and a friend who’d train with me and the pair of us ran our first half. After my husband died, my running club, South Notts Athletic Pacers, was a great support network, and running helped hugely in dealing with his death. When they folded, they gave me their London Marathon place and I wasn’t going to let them down.…

Hoping to improve your open-water swimming in time for this year’s race season? Well there’s no better way to achieve this than by spending a week in sunny Mallorca at the annual BEST Fest (bestopenwater.com), organised by the BEST Swim Centre, from 26 May to 2 June. Each day sees the festival host an open-water race in one of the bays around Colonia St Jordi, with distances ranging from 500m up to 10km. There are even half and full-iron distance swims too, in the 220 Triathlon Corberana Challenge. This year, one lucky reader will win entry into as many races as they choose, plus a week’s half-board accommodation for two at the Centre’s Bluewater Hotel, only a few minutes walk from both the beach and the swim centre – where…

Fact: your time running off the bike can’t match that of single-sport running. Even with the best sports scientists and coaches behind you, you’d still run slower off the bike than fresh. Take Ali Brownlee, who’s 2mins slower over a 10km tri run compared to his individual PB. But, with the right training, you can minimise the gap between the two. You just need to understand the factors behind your slower tri run. Arguably the most well-known detriment to tri running is glycogen depletion from the swim and bike. Another is higher respiratory muscle fatigue. But one neglected physiological aspect of tri running derives from the ‘stiff legs’ concept. It seems a tricky concept, as stiff legs conjure images of hobbling after a debilitating race. But in this context, leg…

Landing and toe-off Your foot should strike the surface with the ball of your foot in a dorsiflexed (upwards) position, with your toes pointing forward not downwards. The landing should be light, not heavy, before gripping and gently scraping the surface underneath you. Focus on the hips Think of your leg working in a circular motion from the hip joint. This brings the heel of your foot behind your body. The hamstrings and gluteus maximus (bottom muscles) play a key role in this action. Your hips and waist must remain steady with little side-to-side movement. Upper-body Shoulders should be relaxed with arms bent at 90°. The motion should be from the shoulder not the forearms. As the arm moves back, keep the 90° flexion. Hands should be held with the…

There are key areas that’ll ensure you make the most of your heart rate monitor (HRM) with the first being to accurately calculate your training zones by determining your functional threshold heart rate (FTHR), both of which are calculated in The Session box. Tied in with this, never use 220 minus age or maximum HR to set zones – they’re not good markers. I’d also recommend, after a run session, comparing run speed with average HR by dividing HR by speed. You can do this for the entire run or sections of it. This number is called the ‘Efficiency Factor’ and rises as your aerobic capacity increases. It’s a great marker of perhaps the most important aspect of the endurance athlete’s fitness. Note, too, that once your fitness has progressed…

MEET THE TEST TEAM HELEN WEBSTER 220’s editor is your go-to for women’s multisport kit. 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! “Water beads off the rigid surface exceptionally and the inner dries fast, even after riding in double-digit temperatures” MOST WANTED MÉTIER BEACON GILET £180 Brand new cycling wear complete with embedded LEDs Métier are a brand new British venture. This…

Anyone jealous of a tester’s life will be pleased to hear that an inescapable part of comparison testing is that you spend much longer riding the wheels that cause more concerns than the best ones in the line-up. That’s certainly the case here as our team spent far more ride time evaluating the distinctive pros and cons of Zipp’s ludicrously-expensive NSW 858 wheels. Enve’s SES 4.5 also blotted their otherwise blissful copybook when we had to limp home on a loose hub after 10 miles of riding. Vision’s impressive Metron wheels were let down by terrifying initial braking and subsequently average stopping, and the Vittoria Qurano wheels felt off the pace in terms of handling and speed. The Wheelscience Elemental 88s handled well for a very deep budget wheel, but…

BIKE MICROBURST EFFORTS DURATION 70MINS COACH MATT BOTTRILL “One of the best ways to build fitness is by smashing out some microburst efforts in the first set” PACE Keep cadence high on the max efforts and hit these out of the saddle. BALANCE Variation in speed and power is the best way to adapt to changes in pacing. FOCUS The mind is stronger than the body – think past the finish line! With the season fast approaching, a great way to build fitness is by varying pace and hitting some really hard sessions. One of the best ways to do this is by smashing out some microburst efforts in the first set. These can vary in pace – 10, 20, 30secs – depending on your fitness, but they need to…

TRAIN INDOORS This set can also be completed indoors with a turbo trainer set up, which is especially helpful for us northern hemisphere athletes at this time of year. MAINTAIN GOOD FORM To get the crossover benefits of this brick session make sure you practise good running form when running straight off the bike. This should help you run faster and recover more quickly. LEARN YOUR PACE Buy/use a sports watch and use this set as an opportunity to learn what run paces you can hold off the bike at each effort level. These will help you set your goal race pace and give you clear targets.…

How do body fat scales work and are they accurate? Most use bioelectrical impedance, which sends a safe and very low electrical current through the lower half of the body. Because it flows more quickly through water and muscle than bone or fat, the scale measures the speed of the current. Using that figure, the scale then estimates body fat using a multi-step, mathematical formula. Readings can, however, be thrown off by hydration levels, movement, foot calluses and muscle mass. What’s the difference between an ordinary turbo trainer and a smart one? Put simply, a smart turbo trainer hooks up to other tech, e.g computers and smart phones to help you get more from your workout. What muscles do you use in front crawl? In the upper body, you’ll use…

MARCH 4 OULTON PARK SPRING DUATHLON (various dists). Oulton Park, Cheshire. xtramileevents.com MAIDSTONE DUATHLON (various dists). Harrietsham Village Hall, Kent. velocity-events.co.uk 11 BEDFORD AUTODROME DUATHLON (various dists). Thurleigh, Beds. nicetrievents.com MONSTER DUATHLON (5km R/25km B/5km R). Witchford Village College, Ely, Cambs. monsterracing.net UK FIRE FIGHTERS 2UP DUATHLON (4-mile R/25-mile B/ 4-mile R). Rivington & Blackrod High School, Bolton, Lancashire. epicevents.co.uk 17 CLUMBER PARK DUATHLON (various dists). Clumber Park, Worksop, Notts. osbevents.com 18 WINDSOR DUATHLON (various dists). Dorney Lake, Berks. f3events.co.uk PARBOLD DUATHLON (5km R/29km B/5km R). The Farmers Arms, Bispham, Parbold, Lancs. epicevents.co.uk LANCASTER DUATHLON (5km R/24km B/5km R). Greenlands Farm Village Tewitfield, Lancs. epicevents.co.uk STATHERN DUATHLON (5km R/18km B/5km R). Stathern, Leicestershire. stathernduathlon.org.uk BURNTWOOD SPRING AQUATHLON (various dists). Burntwood Leisure Centre, Chasetown, Burntwood, Staffs. burntwoodtriclub.org.uk 24 MUMBLES DUATHLON (5km…