Innehållsförteckning för Spring 2019 från 220 Triathlon

1 The Huub Quilted Down Jacket (£149.99) is a versatile mid-weight number from the Derbyshire-based brand and features a pair of zipped side pockets, a quilted design, cosy hood and a slim fit. 2 Founded by Tony DeBoom (brother of double Ironman world champ, Tim) American brand Endurance Conspiracy has long produced hip triathlon and cycling casual wear and trucker caps, and its 100% organic cotton Sunny Derailleur (£24.99) tee continues the trendy theme. 3 Accessories and top helmet brand Bollé celebrated its 130th anniversary recently with a limited edition range of eyewear, including this out-there version of their 527 casual glasses (from £51.99). 4 Rock the cycling café stops in style with the Kalf Club Merino Jersey (£90), which features a relaxed fit for layers underneath and a Merino…

1 Start including sighting into race intervals when swimming. Come race day you won’t be phased by the change of rhythm and will be ready to adapt to the current. 2 Practise transitions! These skills will help you catch a pack, create a breakaway and ensure confidence in the heat of the moment. 3 3 x 10mins at race pace on the drops and/or draft-legal TT bars. Add in some 30sec sprints every 2mins to really get that stop-start feel of draft-legal racing. 4 Practise U-turns on the bike and accelerating out of them, this may even help create a breakaway. 5 Do some short, sharp hill running sessions over race pace to make sure you’re ready to drive up the final climb.…

Established in Kona in 1983, Zoot are synonymous with bright Hawaii-inspired design, but also in pushing tri technology. Last year, their women’s Ultra Tri Skinsuit smashed our grouptest so we’re already looking forward to testing the new Aloha design shown here. First up, though, we have to talk about that design, which surely makes it the Hawaiian shirt of tri-suits... With bright purple and cyan wave graphics you’re sure to get noticed on race day, plus what you can’t fully see in our pics is the hula girl on the right sleeve and the ‘Aloha Always’ script on the back and right leg. You’ll find the tech equally forward-thinking too, with Italian fabric designed to wick sweat and maximise breathability, plus textured sleeves to improve windflow and therefore speed on…

INSPIRED TO DONATE In your March edition, I read with interest the article about Peter McCleave’s battle with blood cancer. Maybe it’s because he’s a fellow triathlete but I’ve now signed up for the testing kit to see if I can help in any way. Hopefully articles like these can help save people’s lives and inspire (as it did myself) other triathletes to do the same. Les Nottage 220 replies: This is great to hear Les, and we know of several others who have done the same after reading the Why I Tri article (issue 361). For new readers, Peter has an incurable blood cancer and a stem cell donor is now crucial for his survival. He’s since started a campaign to get people registered on the stem cell register…

NICK BEER Nick Beer is a former British elite now practising as a reconditioning performance coach to ensure athletes become stronger, fitter and more confident than before. JANE HANSOM Hansom is a long-distance age-grouper who’s coached by Brett Sutton. She’s consistently podiumed in every Ironman she’s ever started, inc. two silvers and one gold at the IM Worlds. ALLAN HOVDA Three-time Norseman Xtreme Triathlon champion Allan Hovda started triathlon at the age of 23. Allan has also won Swissman and IM 70.3 Haugesund.…

They’re not as flash as deep-rim wheels. They lack the carbon slickness of aerobars. They won’t upload your splits to Strava and guide you home via GPS. And yet, aside, arguably, from the bike, the triathlon suit for us (and many more) is the most crucial multisport purchase you’ll make. A good one will be your racing partner from that pre-event warm-up until you tilt your head for the finish line medal. Among other things they’ll provide hydrodynamics and flexibility on the swim; aerodynamics, storage options and comfort on the bike; and 9o core support, cooling and restriction-free running on the final leg. A sub-par and poorly-chosen Lycra creation, however, can cause you discomfort, drag and rigidity when racing, losing you valuable time, giving you impressive chafing and even edging…

JARGON BUSTER COLDBLACK A patented technology that allows black fabrics to block out the sun’s rays and be breathable at the same time. HYDRODYNAMIC You’ll want your suit to have some hydrodynamic qualities for non-wetsuit swimming. SHORT-COURSE TRI Includes both sprint (750m swim/20kmbike/5km run) and Olympic-distance (1.5km/40km/10km) tri. ZIPPER The zipper should be complemented by a housing to prevent neck chafing. LEG GRIPPERS A close fit with no irritation is the golden gripper standard. CHAMOIS A tri-suit pad needs to keep you comfy on the bike, and not feel saggy on the run. You’ll frequently hear us waxing lyrical about short-sleeved trisuits in various issues of 220. From aero gains, to the ever-improving fabrics that make them hugely flexible, and the better sun protection with sleeves that’ll cover your arms…

With countless different body shapes and sizes to cater for, as well as racing goals and distances to factor in, producing a tri-suit that has wide appeal is extremely difficult for manufacturers. Ultimately we all want the same outcome: to feel comfortable, look stylish, and wear something to help us execute the best performance. In the budget stakes, the Aptonia easily sees off Dare2Tri’s option, while the Huub has more to recommend it than the Sailfish in the battle between the most expensive suits on test. But a key part of our remit here is to find the best suit for the widest array of athletes, and for this reason the 2XU, Speedo and Zone3 score highly. Each suit was designed with more than one body shape in mind, and…

When training in the pool, it’s easy to forget that the tri swim is endurance-based, requiring both an efficient technique and subtle pace awareness/control. So including regular, longer interval sets in your swim training is vital. But how long is long? At what pace? And how can they be made fun? For sprint/standard-distance racing, repeat intervals could vary from 300m-800m, and for long course 400m-1km, depending on the focus. Pacing for endurance intervals may vary depending on your goal, e.g. swimming a longer interval at an easy aerobic pace allows you to focus on technique, build base endurance and support active recovery. Whereas swimming closer to race pace over longer intervals challenges pace control and efficiency under fatigue. Swimming with a similar ability partner or group, as drafted swims and/or…

TRI DISC BRAKES Disc brakes are a great option for nervous/novice athletes because when descending they’re more responsive. So if you’re a nervous/novice rider, it’s definitely worth looking into. ADD A GILET A gilet is a great kit addition for cycling – ideal in spring conditions when you can get away with bare arms but will also help to keep the wind chill off your chest if the temps start to drop. CLEAN YOUR BIKE! It’s simple really – a clean bike equals a fast bike. Keep on top of your cycling maintenance throughout the winter months so that you’re not met with a DNS or DNF in your first race of the year!…

Race day is getting closer, the accommodation is booked, you’ve chosen your race kit, now all you need to do is complete the peak phase of training and you’re ready. Easy right? At this stage of your iron-distance prep, you’ll have covered off the Base and the Build phase and should have already banked heaps of miles. You should also be able to estimate your race-day targets, which will help when it comes to pacing the vital, ‘big’ training sessions. As a rough guide, you should already be swimming 3km in a session, have completed a couple of 120km rides and run a half marathon. The last phase of iron-distance race prep is about ticking boxes, covering key distances for confidence and using them to discover race pace, and the…

There are many tea varieties, which all hail from the camellia sinensis plant. High in flavonoids, an antioxidant, studies have linked tea consumption to a reduced risk of heart disease and cancer. Even though there’s less evidence for herbal teas, they still contain caffeine to aid mental alertness. TEA High in antioxidants and caffeine COFFEE Long associated with improved athletic performance  Coffee contains very large amounts of powerful antioxidants called hydrocinnamic acid and polyphenols, which are thought to reduce oxidative stress and help lower the risk of Type 2 diabetes, liver disease and Alzheimer’s. What we don’t know, however, is if they’re actually absorbed into the body. VERDICT While both contain caffeine and antioxidants, as long as ’re mindful of you the dose, coffee is the best choice for the…

‘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 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. Ultimate race-day tip? “Scout out transition. If it’s on a hill, muddy or around a tight corner then a flying mount might not work!” HELEN WEBSTER 220’s editor made the move from marathons to tri five years ago. Happiest…

Given a rider’s shape amounts to 80% of all total drag (the bike being the rest), reducing that frontal profile – yet maintaining comfort – is key. And it’s here where aerobars – either in their integrated (seen here) or clip-on guises – can play a major role in gaining an aero advantage, saving around 35secs over a 40km Olympic-distance bike leg. Profile Design (along with fellow Americans TriRig), are currently at the vanguard of aerobar design, and their new Aeria Ultimates are already being touted as the most adjustable around. Key stats include the reach moving up in just 7.5mm increments (compared to 15mm of the previous Aeria) to secure the desired fit. There’s also a built-in tilt adjustment, while the stack positioning offers a range of 25mm to…

I did my first triathlon in 1984 in Dorking, called the Tanners Triathlon, and I guess that’s where my triathlon journey started. I set up Human Race in 1990. I was working in leisure centres before that, always organising, and I’d done a few events, but I thought they would be better organised if someone spent some time and effort doing it professionally. So that’s how my organising career kicked off. I’ve directed triathlons, marathons, duathlons, and all sort of different things. I was a race director for the 2002 Commonwealth Games in Manchester, starting in 2000. After that I did the Salford ITU race in 2003, and I continued with that until 2007. The ITU liked what I did, and it put me in a good position when London…

Ever heard of the ‘myonuclear domain hypothesis’? Well it’s the idea that a muscle cell’s myonuclei (its brains) either increases or decreases dependent on whether you’re training or not. Training = increase = more power. And vice versa. But recent research by Professor Lawrence Schwartz of the University of Massachusetts suggests reducing/no training doesn’t simply leave the myonuclei to wither and die. The implications? For you, it means that fitness lost during a period out injured will be swiftly recovered on your return. For ex-dopers, like age-grouper Luis Rabanol? “The use of anabolic steroids, for example, is a potent stimulus for muscle hypertrophy (growth) and the addition of new myonuclei,” says Schwartz. “Since these nuclei persist long after the drug use ends, athletes likely derive the benefits of illegal drug…

CONSTRUCTION In a good tri-suit, the designers will have thought about the placement of the seams to ensure stretch and avoid chafing. This is crucial in a sleeved suit, as you need to make sure you have enough reach to extend your arms in the swim and on the bike. FABRICS One of the major differences between an entry-level and top-end tri-suit is in the fabrics used. In a good suit, expect four-way stretch, breathability and moisture wicking, and even a textured surface in key areas to help with airflow and speed on the bike. ZIP & SUPPORT Longer zips make a trisuit easier to get into and while some suits may have an integral bra, this Zoot is a BYOB (bring your own bra!) meaning you can ensure the…

DAN BIGHAM (Aerodynamicist & Product Design Engineer/Huub Wattbike Test Team) LUKE DALBY (Vorteq Sports/Computational Fluid Dynamics Engineer) DR. STEVE FAULKNER (Sports Engineering & Physiology, Nottingham Trent University) DEAN JACKSON (Founder, Huub Design) HELEN JENKINS (World Champion Triathlete/ Olympian) ROB LEWIS, OBE (Mangaging Director, TotalSim UK/ Computational Fluid Dynamics Engineer) JOHN MERCER, PH.D. (University of Nevada, Las Vegas/ Kinesiology & Nutrition Sciences) HUUB TOUSSAINT (Amsterdam University of Applied Sciences) JACOB TIPPER (Huub Design/Pro Cyclist) GREG WHYTE, OBE (Physical Activity Expert/Olympian)…

MATERIALS Tri-suits are usually an elastane/Lycra and polyester mix. Breathability, aero and hydrodynamics, fit comfort and , UV protection are all design considerations. A hydrophobic coating that beads water can also all be found on some suits. VENTILATION series of vents under A the arms, occasionally the hips and mostly on the back purport to provide ventilation for athletes throughout the bike and run legs. The downside of some vents are a lack of UV protection, so ensure you apply sun lotion to help combat this. ZIPPER Suits offer front and back zips, full length or shorter versions. Think about whether you’ll need added aero or hydro benefits that come with a rear zip, or the comfort provided by a front zip.…

All 14 of the suits here were tested multiple times on the swim, bike and run. We paid particularly close attention to comfort across the chest where some fabrics can prove restrictive, and were looking for formfitting leg grippers that don’t ride up or fit too loose/too tight. With most of these suits aimed more at short-course racing we weren’t expecting huge pockets, but would expect them to be easily accessible, and we’d also require a quick-drying chamois pad that provides adequate rear comfort.…

DRAFT IN TRAINING A challenging and effective way to swim your endurance intervals and keep on pace is to ‘swim on the draft’ in pairs or a group, alternating the lead swimmer. RECORD YOUR SPLITS Analyse your 100m split times over longer intervals to gauge your pace control. Record at which point fatigue kicks in to achieve faster swim average speeds. CALCULATE YOUR PACE It’s easy enough to smash out a fast 50m, but endurance swimming requires subtle pace awareness/ control, so use training aids to achieve consistent pacing.…

In most sports there are ways to measure performance. The reason for these tests is to work as a proxy for performance or ‘fitness’. In team sports one of the most popular is the beep test, and in cycling we have the FTP (functional threshold power, the highest average power you can sustain for an hour, measured in watts). The go-to run test depends a little bit on your preferred distance. For triathletes, one of the most popular race distances is around 5km. This makes it not only a good distance to test your fitness, but a convenient one thanks to the ubiquity of parkruns. Testing is a good way to figure out whether your training is working or not and deciding if it’s time to change your work levels.…

RUN/WALK IT Practise the run/walk for the marathon. Expect to walk at some stage in the race so build it into training and it won’t be a shock. USE YOUR RACE KIT Use your race equipment in the peak phase so you know how everything feels and works. No surprises on race day. FIX A PUNCTURE Learn how to fix a puncture (check out our step-by-step guide: https://bit.ly/2DQIjNq)! Don’t let a flat ruin your day. CRUNCH THOSE NUMBERS Know your numbers. Be very clear as to what pace/power/ heart rate you’re aiming for in each stage.…

NUTRITIONAL PROFILE Almonds are the edible seed of prunus dulcis, commonly known as the almond tree, and boast an impressive nutritional profile: just 28g provide 3.5g of fibre, 6g of protein, 14g of fat (of which 9g are monounsaturated), 37% of your RDA of vitamin E and 20% of your RDA of magnesium. BENEFITS Many studies have shown that the high antioxidant content of almonds reduces oxidative stress and inflammation. A study in JISSN, 2014 investigated the effect of almonds on aspects of endurance performance in trained athletes, cyclists and triathletes. While the study was fairly small, it did demonstrate that regular intake of almonds (75g/day for four weeks) improved cycling distance in time trial versus those that consumed the same calories in the form of cookies. PERFORMANCE While further…

What’s a groupset and what should you look for in one? A groupset is the bike parts that make up your gearing and break system. It includes gear shifters, crank and cassette, chain and drivetrain. You can do a lot of research on groupsets and it can be expensive, so make sure you know what you want to get out of your race. What is a power meter and do I need one? A power meter is a gadget that you can apply to your bike and is able to read the power output of your performance. There are other ways to measure your output, such as measuring your heart rate and RPE (rate of perceived exertion), but power meters are a really good indicator and do exactly what they…

1 Often graced by the world’s best pro athletes, Challenge Gran Canaria (27 April 2019) is a fine season starter, boasting a calm 1.9km sea swim, rolling 90km coastal bike route and a hot 21.1km beachside run. 2 The Parque das Nações in Portugal’s capital hosts Challenge Lisbon on 18 May 2019 and features a PB-friendly middle-distance route, including a run leg along the Tagus River. 3 Possibly the greatest experience in all of triathlon, Challenge Roth returns to Bavaria on 7 July 2019 for some fast, relentlessly noisy and unforgettable iron-distance fun. 4 Challenge Davos (15 September 2019) has a host of race distances, with the headline 113km race taking place in the so-clean-it’sdrinkable water of Lake Davos before a hilly Alpine bike route.…

UNDER £30 LIFESYSTEMS INTENSITY 230 £29.99 If you’re looking for a head torch for added visibility on low-light runs but aren’t planning to go full-on Bear Grylls, then this is a great choice. With 230 lumens, USB charging and seven different modes, this neat and lightweight little light is superb value. UNDER £45 PETZL ACTIK £43 Another lightweight package, the Actik offers a similar weight and spec to the Lifesytems but with slightly more brightness at 300 lumens. It takes three AAA batteries but a rechargeable battery is available. Red night vision lighting will stop you blinding run buddies! UNDER £150 EXPOSURE LIGHTS HT 1000 £150 With a dazzling 1,000 lumens housed in an aluminium casing, this bad boy is designed for trail running where you absolutely have to see…

ORBEA ORCA AERO M10I TEAM-D19 £7,199 It may share a name with a killer whale, but the Spanish dream bike-specialists Orbea label their Orca Aero range ‘an ode to efficiency and stiffness’ on the road. Key sells include a wider Freeflow fork that targets drag reduction, an adjustable aero seatpost and disc- wheel stopping power. There’s also a customisable paint scheme option and a wide range of components to pick from, with the M10iTeam-D19 here offering Shimano Di2 and DT Swiss racing hoops. orbea.com…

TRIATHLON BIKE triathlon bike with its A curvaceous seat tube and teardrop profile reduced CdA to 0.3204 over a traditional round-tubed road bike that came in at 0.3500. That’s an 8.46% reduction in drag and results in an Ironman gain of 9mins. AERO WHEELS Liberzon tested 60mm deep-rimmed wheels (yet omitted the exact model), and when placed on the road bike, saw a 2.09% CdA drop (0.3427), leading to a 2min Ironman saving. For reference, Liberzon also tested with 60mm upfront and a disc wheel outback that saw a small difference compared to deep-rim only. AERO HELMET Replacing a vented lid for a tear-dropped aerodynamic helmet dropped overall CdA by 2.86% to 0.3400, which would save you 3mins over 180km. Just bear in mind you’d have to balance streamlining with…

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 PARCOURS CHRONO £959 Are the Chrono your next wheelset for long-distance triathlon? Since their launch in 2016, Clapham-based Parcours have sought to build a reputation for offering affordable and accessible speed. Apart from opting for a disc wheel, the tubeless-ready Chrono set with stealth decals is touted as the company’s fastest option, and for 2019 it’s received an upgrade. “We set out to design a wheel that would offer the same class-leading aerodynamics but with improved handling in crosswinds,” says owner Dov Tate. Save for…

Across the board none of the suits here were huge losers; the score of Endura’s QDC Drag2Zero was more reflective of its narrow target market and very high price. We know of multiple very fast age-groupers who use Endura’s Drag2Zero suits to great success, but for the majority of triathletes we think it’ll simply be too restrictive for most body shapes and/or too expensive. Of the two suits under £100, we’d choose the Zone3 Aquaflo+ thanks to its superior comfort and robust yet breathable fabric. With a roomy fit and big pockets, Dhb’s Blok is made to get you round your first tri experiences comfortably, but it didn’t quite do enough to prevent chafing at the front. 2XU edge Huub and Zoot for the mid-priced offerings. Our overall test winner…

In all 220’s coaching advice, our experts refer to four levels of effort to tell you how hard you should be working. Based on the standard ‘rate of perceived exertion’ scale (RPE) the levels are as follows… 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…

Ascent and descent reps are a great way to boost your race-specific strength and bike skills. And by adding strength reps on the climbs before descending you can also really work on your overall skills. It might sound obvious but climbs need to be of a gradient, steady and with no undulations. You need to really focus, making gear changes every one minute for a maximum of four minutes. Also focus on your cadence – I want you to keep the pace to moderate. Start at 70rpm then drop the sprocket each minute down to 55rpm. Once completed, descend the climb and repeat. If you have a circuit with a few twists and turns in it, this is also a great way to work on your descending skills. Try not…

WARM UP RIGHT If you do it right, this is going to be a hard run, so it’s really important that you’re properly warmed up beforehand to prevent any nasty injuries. Stick to the outlined session. FUEL SUFFICIENTLY Research has shown that even over a short distance, intake of or ‘mouth-rinsing’ with carbs can improve performance. Take a gel 10-15mins before the start. TRACK YOUR PROGRESSION One of the key things in productive testing is tracking progression. The more data you track the better, whether that’s recording numbers or some reflection on how you felt.…

MEN’S WETSUITS Build quality, comfort, flexibility and insulation – the four key factors when choosing your neoprene. Spend more and the quality for each factor tends to increase. MAKO Genesis £180 fine and A affordable pick for short-course racers, plus easy to remove. Issue 352 mako-shop.com 2XU P:1 Propel £215 Top features and materials make this a race-day winner. Does everything well. Issue 352 2xu.com/uk ZONE3 Vision £240 Flexible, fast and very, very hard to fault. Impressive for the price point. Issue 352 zone3.com ZONE3 Vanquish £495 A top-draw suit that just keeps getting better thanks to even more flex. Issue 353 zone3.com SAILFISH Ultimate IPS €875 A competitive high-end wetsuit that’s refreshingly robust and very quick. Issue 354 sailfish.com AERO…