Innehållsförteckning för December 2018 från 220 Triathlon

Scicon are best known for their top-end bike bags, but here’s their debut racing saddle that’s targeted at endurance athletes. The goal for the Italian brand at the conception stage was to produce a saddle that merges performance and comfort in both an aggressive race position and a more relaxed cycling style. The result is an ergonomic perch built on carbon fibre rails, and boasting a drainage channel/central cutout and short nose design to remove pressure from the soft tissue area and promote hip rotation. It measures 148mm by 248mm, weighs 199g and Scicon pitch it as one-size-fits-all. It comes in a standalone version for £180 and a special edition package (£219), complete with saddle bag kit, including inner tube, patch kit, tyre levers and adapter for a C02 cartridge.…

I grew up watching the Hawaii Ironman on TV. I remember saying to my dad when I was five, ‘that looks scary’. I loved the spirit, the stories and the sense of challenge. I grew up with the hope and goal that one day, I’d do an Ironman. When I got to Kona, I reflected on my journey. I wanted to finish this race, to live a dream. When the canon went off, my heart was racing, my blood was pumping – the signs that I’m not dying, I’m living, here on the world stage. In 2004, when I was 18, I was driving home from swim practice when I was hit by a speeding truck. I had catastrophic injuries: shattered pelvis and ribs, collapsed lungs, and the rest of…

Before Hawaii 1985, I’d been deeply involved with advancing technology within multisport since the late 1970s. And after I had the opportunity over the next decade to work with such forward-thinking-minds as Jim Jannard (Oakley), Jim Gentes (Giro), Brian Maxwell (PowerBar), Richard Bryne (SpeedPlay), Steve Hed (Hed wheels), Bill Goldfoos (AeroLite), Gary Hooker (AeroSports), and Jim Riley (Tinley Performance Wear). I knew that a better mouse trap could and should be built. Hooker built the bars out of aircraft-quality aluminium. Gary is one of those people who never asked for credit and is largely unheralded in the history of triathlon. Just a lovely, smart, and selfless man. The frame was a carbon fibre Peugeot that was gifted to me through some random sponsorship that I can’t recall. I decided it…

Tim’s pretty accident-prone, for example: he once pulled a back muscle removing a stone from his shoe before the start of a race; he broke his nose walking into a glass window; he broke a rib tripping over a pavement; continued on p52… Cont’d from p50: Tim was chased by a dog while out training, tripped over a tree root and took all the skin off his left hip, leg and elbow; he sliced the ball of his foot open while tumble turning in a pool – he had 10 stitches and was on crutches for a week.…

The heart rate monitor (HRM) has been a tried-and-trusted training tool for over 30 years since Polar launched the world’s first wireless, wearable HRM. Back then, a stopwatch and heart-rate measurement was as plush as it got. Now you can navigate your way home, monitor strides per minute… and even tell all your online friends about it with a press of a button. Evolution has certainly cranked up the features list, but it’s also confused many athletes on how to maximise their use. “The pros of HRMs are that they can help guide your training intensity,” says four-time Ironman world champ Chrissie Wellington. “As a newcomer, it can be hard to differentiate by feel between easy, steady, race pace and all-out efforts, so different heart-rate zones may help in exploring…

£4,469 ribblecycles.co.uk SPECIFICATION Weight 9.60kg (M) Frame Ribble Ultra Tri Fork Ribble Ultra Tri Gears Shimano Ultegra Di2 53/39, 11-28t Brakes TRP T860 Wheels Zipp 302 carbon clinchers Finishing kit ISM PN 1.1 saddle, Zipp Vuka Alumina bar extensions, Vittoria Corsa G+ 25mm tyres HIGHS Outstanding value; integrated and easy to adjust LOWS The aggressive geometry isn’t ideal for beginners; braking BUY IF You’re chasing a super-fast bike split and want a race-ready build…

WARM-UP 10mins swim to a designated point (handy if you swim in a lake with measured buoys) or just stop and regroup after the time ends DRILL 1 5 x 30secs. Build to a fast effort. 1min rest interval at aerobic pace Regroup again DRILL 2 3 x 5mins at race pace, immediately followed by 3 x 45secs very hard 15secs rest between each interval Cruise for 1min at an aerobic pace after the last 45sec effort Stop and recollect the group DRILL 3 2 x 3.5mins at race pace, immediately followed by 3 x 25secs very hard, with 35secs rest between each Cruise for 1min at an aerobic pace after the last 35sec effort Regroup COOL-DOWN 4mins easy swim or swim back to shore ADAPT FOR BEGINNERS Beginners can…

WARM-UP 10mins easy @90rpm MAIN SET 4 x 1min vigorous @60rpm 60secs easy @90rpm 3 x 2mins vigorous @70rpm 60secs easy @90rpm 2x3mins vigorous @75rpm 60secs easy @90rpm 5mins vigorous @80rpm 2mins easy @90rpm 1 x 10mins vigorous @90rpm 2mins easy @90rpm 5mins vigorous @80rpm 60secs rest 2 x 3mins vigorous @75rpm 60secs easy @90rpm 3 x 2mins vigorous @70rpm 60secs easy @90rpm 4 x 1min vigorous @60rpm 60secs easy @90rpm COOL-DOWN 5-10mins easy @90rpm ADAPT FOR BEGINNERS Only do the first half, and double the recovery if necessary. ADAPT FOR IRONMAN Increase the number of reps at each rpm and/or increase the duration of the 10min segment (i.e. to 20-30mins).…

WARM-UP Use the commute to your run location to warm up. Ideally no more than 20mins light jog. This should all feel really easy, so your muscles can warm up properly before the actual session. MAIN SET If you feel like you want to add some speed, do so. But if you feel like doing a rather slow run that’s totally fine as well. The key is to really listen to your body and give it what it needs. No need to push through a certain mileage or pace if you really don’t feel like it. Believe me, your next season will be back sooner than you expect and by then you’ll be glad that you’ve taken some time to reset your mind and recharge fully! COOL-DOWN Just like the…

DON’T AVOID HILLS They need to be conquered and will make you a powerful athlete. Even adding small ones to your training can add up to big spring gains. EMBRACE THE GYM Avoid the S&C workouts at your peril! Not only can they help to prevent injury, but they can be the key to unlock more power. CHECK YOUR PROTEIN LEVELS Take a quick inventory of your diet to ensure you have a sufficient amount of protein to assist the recovery process after training. THINK FORM AND POSITION Adapt and improve both your bike and run posture with body awareness when climbing to remain efficient.…

REPAIR Many athletes have started to use tart cherry juice as part of their regular nutrition routine to support their training programme thanks to its high anti-oxidant and anti-inflammatory properties. It’s also known to accelerate the repair process for both strength and endurance exercise. RECOVERY However, a recent literature review demonstrated that tart cherry juice may not be useful for general daily training during the adaptive phase, but instead has an important role to play in intense, single-day training or competition, or over the course of multi-day events when recovery is the priority over adaptation. COMPETITON Cherry juice can be used to support event preparation and recovery. The optimal suggested intake is 30ml concentrate, taken twice a day for 4-5 days in the lead-up, then continued for 2-3 days afterwards…

How important is it to have a carbon road bike? For a racing bike, a carbon frame is much lighter than aluminium, which essentially means that you’ll have less weight to carry. This equates to a faster ride, allowing you to fly up those hills. For a commuter or casual bike, a carbon frame isn’t totally necessary and it may be hard to justify the larger price tag. How do I find the perfect bike fit without spending loads? Height – your knee should be slightly bent when your foot is on the pedal at its lowest point, if it’s straight or locked then your seat is too high. Reach – your arms should have a slight bend in them when on the hoods, you’re reaching too far if your…

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. JACK SEXTY A triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman at Lanzarote in 2016. Favourite Kona moment Norman Stadler’s ‘Too much gluueee!’ ’05 meltdown shows how tri can send you completely mad. HELEN WEBSTER 220’s editor made the move from marathons to tri four years ago. Happiest when in the open water, she…

UNDER £75 ZONE3 FLEECE PARKA ROBE £70 The Parka comes with long sleeves for added pre- and post-swim warmth, and there’s also the soft internal fleece for maintaining temperatures. Added features include a water- and wind- resistant outer shell, and both internal and zipped pockets. zone3.com UNDER £115 DRYROBE SHORT SLEEVE £110 Dryrobe are the original swimming robe brand, and they now produce a wide range of styles, sleeve lengths and colourways. The SS here is their best seller, and comes with multiple pockets, a lining that draws water away from the skin and two-way zips. dryrobe.com UNDER £125 RED ORIGINAL PRO CHANGE £120 Red Original are new to us and here’s their entry into the swimming robe market. It features a triple-layer construction and a soft inner lining. There’s…

1 It’s a good idea to practise your transitions, because you could easily take a couple of minutes off your time with little effort. Practise physically until you make no mistakes and then mentally, so on race day it’s as if you’re on auto pilot. 2 The hills are most certainly alive on this course, so incorporating them into your training is a must. Find a local hill and run a series of reps. I usually run for 1min hard and then 1min recovery time x 10. 3 Nobody wants jelly legs, so practise running off the bike at least once a week. It doesn’t need to be a long run, 4-5km will suffice, but over time your body will adjust to the sudden change in activity.…

It’s off-road season, and Saucony are back to tempt us onto the trails with the latest version of their popular neutral shoe, the Peregrine 8. At a lean 283g, it’s the featherweight of their four-strong trail range and comes with an agile 4mm heel-to-toe drop. Key features of the updated Peregrine include enhanced mudguards on the toe and heel to fend off troublesome roots and rocks, and an upgraded power foam midsole that’s designed to deliver better response and cushioning in tandem with features of the existing topsole. On a previous Peregrine 6 test we were impressed with the eager pace, supreme drainage and monster grip thanks to their 6mm multidirectional claws. Suffice to say we’re looking forward to taking to the trails to see what these eye-popping ‘ViZiRed’ versions…

A PLAN IN PLACE Seven years ago I left the Royal Marines a fairly fit individual. Triathlon had always fascinated me and was an itch that I should have scratched but didn’t. So, present day, seriously out of shape, topping the scales just shy of 28 stone, I’ve taken the plunge and signed up for Ironman Wales 2019. I’d just like to thank you guys for all the info on gear, up-and-coming events, letters from other beginners, the list goes on…. I have a plan in place for a number of events over the next year and have already purchased some kit. So thank you! Rob G 220 replies: All the very best, Rob. Please do let us know how you get on! WEATHER WOES My 2018 race season came…

Triathlon guru, Iron War legend and the small matter of his six world Ironman championship titles – there’s a reason why we think Dave Scott’s the greatest Kona athlete of all time. Who better then, to reveal the top tips to help you improve your Iron performance, than ‘The Man’ himself?! Whether you’re preparing to pop your long-distance cherry in 2019, are on the hunt for a PB or have your eyes on a ticket to the Big Island, this month’s guest editor is here to help you get there. Get ready to swim, bike and run your way to victory!…

KEEP IT SIMPLE Be a minimalist in transition! Don’t eat or drink (see my nutrition tips on p45), change your clothes more than you need to, wave to fans or comb your hair... you’re in a race, so be fast! Your transition area should not look like a Himalayan base camp, either. Minimise the amount of gear and clutter by practising what can be eliminated and laying out the stuff you really need in a way that makes it easy to find and use. Remember that most races have more aid stations than you will (or should ever) need, so when in doubt, get rid of it! Transitions are opportunities to gain time on your rivals, so take full advantage of them.…

DO A RACE-DAY WARM-UP Does your triathlon allow a swim warm-up? Or — as is increasingly common in Ironman events — are you prohibited from entering the water prior to the race? Warm-ups are critical, so be prepared to conduct a dry-land warm-up prior to entering the water. I always instruct my athletes to arrive at races with a set of stretch cords (light tension is best). Stretch cords can be anchored anywhere, so you can always execute your favourite 10minute routine, regardless of pre-race circumstances. WEAR A SWIMSKIN If your triathlon swim is too warm for a wetsuit, then be sure to wear a non-buoyant swimskin (pull it on over your normal race apparel for a fast transition). Swimskins, like the HUUB Albacore, deliver free speed, improving your swimming…

HAVE PATIENCE This really is a virtue. When you think your injury is better, give it another day, or maybe even two. Then when you return to training and think you can push yourself harder and farther – running or biking that extra mile – stop, call it a day and respect the body. GET SOME HOLISTIC TREATMENT Wherever the injury is and wherever the pain is coming from, don’t focus on that area in isolation. Make sure your physio is looking at you holistically. If you’ve torn your calf, the cause could have been an imbalance in your foot, hips or lower back. What’s likely is that there’s a weakness somewhere, so unless you take steps to tackle that, the injury will reoccur. USE YOUR SUPPORT NETWORK It’s imperative…

If you want a fully waterproof bike jacket, you’ll have to look elsewhere. While the tech seen here provides water-resistance, they’re still no match for that more crinkly material, like Gore-Tex. On the plus side, the jackets here are more breathable than their fully waterproofing rivals. Arguably the Endura is too breathable because of its micro perforations – and the otherwise fine Proviz suffers sweatiness behind the reflective panels. That can’t be labelled at Giant’s effort that stands up to debilitating gusts and all for a good price. But for value, it’s hard to look beyond Dhb. True, it’s not the warmest but is highly capable as the outer garment in a layering system. But the winner’s trophy goes to Santini for their Beta. Not only will it keep you…

£3,499.00 cervelo.com SPECIFICATION Weight 8.85kg Frame Cervélo P3 all-carbon Fork Cervélo P3 Gears shimano Ultegra derailleurs, Shimano Dura-Ace BSR1 shifters Brakes Shimano Ultegra R8000 Wheels Mavic Cosmic Elite Finishing kit ISM PS 1.0 saddle, Mavic Yksion Elite 25mm tyres, 3T Vola Team Stealth bars HIGHS Light, easy handling with a road-like feel LOWS Limited front end adjustment; underwhelming wheels and tyres BUY IF You want a tried- and-tested tri bike with a comfy set-up.…

GET OUTDOORS Perform this session once or twice per week once open-water season arrives. By race day, you’ll be comfortable in open water and ready for anything! USE BACKSTROKE Don’t just swim front crawl. While warming up I like my swimmers to include 5 x 20secs of backstroke to stretch out the chest and back, this is something you can do in the pool, too. PRACTISE SIGHTING Use this workout to improve your open-water sighting. Even in the off-season when you’re in the pool, get used to practising a regular sighting pattern on some of your lengths.…

UNLEASH THE MTB Mountain biking in the winter months is a great way to make the most of outdoor training. Take in some hills to build strength and also inject some variety into your triathlon training. GET A BIKE FIT A good bike fit can help alleviate pain and discomfort, improve performance, efficiency and handling, and can shave time off your bike split while improving run and swim performance. TOP UP ELECTROLYTES You don’t really need to fuel during a sub-75min session – the body has sufficient glycogen stores – but you might want to add electrolytes to your water to replace any lost in sweat.…

WORK ON TECHNIQUE While this is never something to ignore, there’s more time to focus on run technique in the off-season. And even small improvements can add up to more speed in your next race. NO GARMIN! During the off-season I like to run without tech that keeps track of metrics, such as speed and heart rate. I go on feel alone and enjoy not having to check metrics over and over again. RUN WITH OTHERS There’s nothing quite as energising as a run with friends. Improving your running usually requires solo sessions, but in the off-season, train with like-minded people and make it fun.…

STRENGTH VS ENDURANCE Q What’s the difference between training for strength and training for endurance? How do I do both? Ian Ball A There are many differing factors to consider when training for strength and endurance. Mostly, it’s encouraged to train for them completely separately, but at other times they can be combined. The main variables are the duration and the intensity of training. In order to boost endurance, workouts need to be completed at a low-moderate intensity which can be sustained for hours, working just underneath your anaerobic threshold. The benefit of this is that it doesn’t require as long to recover, reducing the likelihood of injury. A classic example is the long weekend ride, where you can maintain conversation while sustaining a consistent output of pace. On the…

1 Pre-race shivers wreak havoc with energy supplies and your resolve. Stay wrapped up for as long as possible until the starting horn, and longer if it’s a rolling start. 2 It can be hard to eat sufficiently when you’re on the move with chilly hands, so open energy bar packets before you start. 3 You can cool yourself down if needed but it’s a lot harder to warm up, so pack kit for all weathers, you don’t have to use everything in your transition bag on the day, but it’s good to prepare. 4 The race briefing and registration take place in a different location to the bike racking so give yourself plenty of time to do both. 5 Ensure your race weekend accommodation is sorted in plenty of…

“Far better for Ironman to put an agreed percentage of revenue into anti-doping” “We want fair racing” was the tubthumping call of a recent online petition urging Ironman to up its drug-testing for age-group triathletes. In addition to 2,117 digital signatures, there were also plenty of comments backing the move to thwart amateur cheats. “AG Dopers need to be caught! The prevalence of middle-age men taking testosterone is crazy!” posted Jerry Batolome. “Great petition. I’ve stopped racing in Kona regarding this reason,” followed up Fabrice Houzelle. In a subsequent 220 Twitter poll, 91% agreed testing should be increased. So given Ironman is owned by Chinese conglomerate Wanda, shouldn’t it bow to customer demand and implement it asap? Not quite. Doping is competitive endurance sports’ biggest blight, and I’m not naive…

1 Wetsuits aren’t legal for the Kona swim due to the high water temperatures, but many athletes will use a swimskin for the hydrodynamic benefits. The Roka Viper X Short Sleeve (£291) is ubiquitous in Hawaii and includes Roka’s ‘Arms up’ tech and an Italian stretch-woven textile. 2 Hoka One One became the most popular shoe brand at Kona in 2017, and they’ve continued to make giant strides in 2018. The Bondi 6 (£120) is their most cushioned shoe, with an EVA foam midsole and 33mm stack height, yet with a slender 4mm heel-to-toe drop. 3 ISM saddles also regularly top the Kona gear counts, and the PN 3.0 (£159) is one of their latest two-pronged and noseless perches. It’s built on stainless steel rails and the idea is to…

Vote online at www.220triathlon.com now! There’s still time to vote in the first round which closes on 6 November, then your shortlists of five are available for the second round until 29 November in the categories below: MEN’S ELITE TRIATHLETE OF THE YEAR WOMEN’S ELITE TRIATHLETE OF THE YEAR MALE PARATRIATHLETE OF THE YEAR FEMALE PARATRIATHLETE OF THE YEAR DUATHLETE OF THE YEAR AGE-GROUPER OF THE YEAR YOUTH TRIATHLETE OF THE YEAR INTERNATIONAL TRIATHLETE OF THE YEAR COACH OF THE YEAR CLUB OF THE YEAR RACE OF THE YEAR (ENTRY LESS THAN 500) RACE OF THE YEAR (ENTRY MORE THAN 500) TRIATHLON WETSUIT BRAND OF THE YEAR TRI-SUIT BRAND OF THE YEAR BIKE BRAND OF THE YEAR RUN SHOE BRAND OF THE YEAR 220 TRIATHLON GAME CHANGER OF THE YEAR…

‘Paracetamol is helping athletes run faster’ said a Metro headline last August. The daily freebie reported a study from the University of Granada, showing that paracetamol and ibuprofen improve endurance performance. Exactly why remained unclear, but the favoured view was a raised pain tolerance. While triathletes may not be not averse to popping a pill or two in an effort to maintain training, you should think carefully according to a recent review article in the Scandinavian Journal of Medicine & Science in Sports. Authors Tommy Lundberg and Glyn Howatson showed that both ibuprofen (a non-steroidal anti-inflammatory drug) and paracetamol reduced protein synthesis after high-intensity training and weights. In other words, they reduced the anabolic effect, limiting muscular growth thanks to reducing activity of an enzyme linked with muscular regeneration. As…

UPPER To keep feet cool in summer, look for a breathable upper. This is key year-round across all terrains but even more so on trail-specific shoes, because lightweight material also aids drainage come the muddy and wet off-season. OUTSOLE A distinct feature of a trail shoe’s rubber outsole are teeth-like lugs, vital for staying the right way up come field or fell. They come in varying sizes and depths, so select to suit your intended terrain types, from tow paths to ragged mountain routes. LACES Consider the laces themselves when buying: round ones can come undone while elastics stay put, and some models feature a tongue pocket to stow laces away. Always aim to try the shoes before you buy, and look for potential areas where rubbing may occur. MIDSOLE…

01 @andymac.tri Watching the sun set in the most beautiful location 02 @janehansom Awesome day interviewing Kona legends @davescott6x and @davidmcnameetri 03 @irontarsh One day my name will be on here! 04 @stsystems_ Our Colin schmoozing with Mark Allen and preparing for his big Kona race 05 @juliesparkes Spectators lining the sea walls at the Ironman World Championships 06 @tri_ hard_gav Catching up on @220triathlon while cheering on @lucycharles93 in Kona! 07 @zimbis Hard to summarise what just happened today! 08 @sian_ morgan23 A proper fan girl moment with @jgomeznoya!…

Vary your pacing Do not train at your predicted Ironman running pace... it’s too slow. Even if you’re planning to combine some walking in the race (for example, at aid stations), I want you to add higher intensity, faster training into your run workouts. Speed training will deliver greater physiological benefits than simply plodding through long runs and variable speed workouts will help you develop a sense of pace. Even on your long runs, I want you to insert brief segments of elevated speed. You can get a taste of my ‘Swing Pacing’ workouts by trying one of my favourite sessions for Ironman athletes. Find them at 220tri.com. Head to the hills Include one HIIT hill workout per week (even if your race is on a flat course). Why? Uphill…

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 A strong age-grouper focusing on top-end gains. JAMES WITTS He’s a published author writing about sports science. MOST WANTED HUUB ANEMOI £289.99 Is Huub’s flagship new aerodynamic tri-suit worth the spend? The Anemoi is Huub’s brand new flagship aero tri-suit – as worn by Brit stars Alistair Brownlee for his Ironman 70.3 racing and David McNamee in Kona – which comes with a greater emphasis on speed compared to their previous top-level suit, the DS Long Course. Huub have stepped up the R&D with the Anemoi and recruited aerodynamicist and British time-trial champion Dan Bigham to design the suit from the ground up. Bigham…

BELLUM ACTIVE QSKIN RUN TOP £55.00 The main selling point of this top is the QSkin fabric, which is designed to be both antibacterial and to give odour-control, as well as to have cooling and quick-drying properties. The fabric certainly feels luxe and is very soft and supple, and of the three on test it was the one we were least likely to overheat in when the sun came out mid-run. This would make it a good choice if you’re wearing long sleeves for sun protection, but for winter it slightly lacked the snuggle factor. A zipped back pocket is a nice added extra, though. bellumactive.co.uk 75 % VERDICT QUALITY TOP WITH SMOOTH FABRIC THAT STOPS YOU OVERHEATING. POCKET A NICE ADDED FEATURE RUNDERWEAR L/S BASE LAYER £45.00 Each of…

RACE PACE Mix up longer race-pace efforts with shorter, higher- intensity intervals that’ll likely mimic event day. “Too often triathletes use their open-water sessions for endurance, but being more targeted makes a big difference” MIX IT UP It’s okay to have different abilities when training together. Slower athletes can catch up between intervals and reduce reps. PACK MENTALITY Don’t just go it alone, swim shoulder-to-shoulder with training buddies and take it in turns to draft for race- day performance. Okay, so you’re entering pool training time in the UK, but when I was asked to share a favourite session I really wanted to give you this valuable open-water set. Use it if you’re heading to an overseas camp in the off-season or have it ready-to-go come spring. Swimming at race…

TECHNIQUE Focus on achieving a consistent pull and push, moving the pedal round in an egg-shaped motion. “Interval sessions are great for testing limits and reminding you to dig deep” POSITION Relax your upper body (including your elbows) and engage your core. FORM Keep feet relatively flat and ankles still. Don’t point toes down at the front of the stroke or pull up with the heel. As winter approaches, many athletes reach for the turbo – and rightly so, as it’s a controlled environment, time-efficient and safe. In fact, the trusty turbo can be used year-round to great effect but comes into its own when it’s pelting down and dark outside. Although steady riding’s important, mixing up cadence and speed helps maintain fitness and power while staving-off boredom. It also…

FOCUS Concentrate to ensure you don’t trip on stones or roots, and raise your toes up high to stabilise your ankles. “Spice up your training by doing all those those things you love but don’t find time for during your season” INTENSITY Look for small hills in trail sessions to up the intensity. Increase speed as you run up them. FORM Notice your breathing and heartbeat so you can pick up bodily signs when things get tough. So now that the triathlon season is well and truly over (well, in the UK anyway!) it’s time to unwind. At this time of year, I like to spice up my training by doing all those things I love to do but don’t find the time for during my season. And trail running…

At this time of year, the bulk of the work in your training schedule will be focusing on the word ‘base’, and while it’s right to be building foundations for 2019 it shouldn’t mean that you only focus on low-intensity miles. This time of year is also great for developing the key to unlock greater speed, and that key is power. In the same way that knowledge is power, for an athlete strength is power, which in turn provides speed. Strength for a triathlete encompasses many areas – the amount of force generated into every swim stroke, the amount of power produced through the pedal strokes or the ease in which you can run an uphill section of a race. Strength for an endurance athlete should not be confused with…

DERMOTT HAYES Strength vs endurance Head triathlon coach for RG Active, Dermott specialises in personal training and VO2 Testing. ALAN ROBB Benefits of walking Alan Robb is a manual physiotherapist with Six Physio, and previously, for football and rugby squads. NIK COOK Tyre width Cycling writer Nik is a competitive multisporter who’s competed for Team GB in the duathlon. NICK BEER Pins and needles Nick’s a sports injury rehab specialist and development coach, now specialising in S&C work. SCOTT FINDLAY Reader rescue Sports-science graduate Scott is also a tri coach with the Hartree JETS and competes for Team GB.…

LONG-DISTANCE LEG ISSUES Q It was my first tri season this year. I’m an okay cyclist and runner, but on longer distances my legs seem to die after 2-3 miles of the run. I do a weekly brick session and don’t kill it on the bike. Help! Rob Tweddle A The feeling of dead legs is sometimes referred to as jelly legs. Although you mention it’s 2-3 miles into the run when it occurs, it’s possible this is still the issue. The key part of your question is that it’s your first triathlon season. Running off the bike is quite stressful at first because you wonder where your fitness has gone. But once you get used to it you’ll be able to run through it – some even run better…

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 BILATERAL BREATHING Breathing every 3 strokes when swimming BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run DNS/DNF/DQ Did not start/Did not finish/ Disqualified DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim INTERVALS Intensive training using repeated on/off efforts M-DOT Abbreviation for the Ironman logo - often seen as a tattoo! REST INTERVAL (RI) Period of rest between reps T1/T2 ‘Transition 1’ (swim to bike) and ‘Transition 2’ (bike to run) TAPER Reducing your training in the days just before your big race TIME TRIALS A set-distance session, where the aim is to swim…