Innehållsförteckning för January 2021 från 220 Triathlon

Three years ago I came up with this crazy idea, which I called ‘The Iceman’. I was a nobody in tri, but I wanted to do something amazing to promote my business – a training platform that focussed on Ironman athletes. I thought I’d find something that’d never been done. I found out a long-distance tri had never been attempted in Antarctica. Everyone told me it was impossible. Experts pointed out I’d never been to Antarctica, never swam in ice water and I wasn’t a pro triathlete – so why would I be able to do this? The first thing I did before the project was to do an ice swim, completing a short 100m swim in Copenhagen bay. I wanted the slightest hope this was possible. There were 1,000…

1 @slothage While 2020 hasn’t worked out as planned, I’m stoked to have got a decent number of races and events in. 2 @pseymour75 As the isobars of storm Covid tighten like a lobster’s pincer and with Boris’ words of an exciting lockdown #2 ringing in our ears, we frolicked with gay abandon in the Surrey Hills. See you on the other side, boys… 3 @two26_photography Back to open water now the pools are shutting? 4 @ twinbikerun Tri club Halloween run. It wasn’t fancy dress – this is what we always wear. 5 @george_ steele Last weekend I took the win at the OlympusMan Tri in Cyprus. Along with the win I also managed the fastest run of the day. 6 @ spencer.spence.3 Well, I should of been in…

After 31 years as the International Triathlon Union, the sport’s governing body rebranded as World Triathlon this autumn. Standing for Swim-Bike-Run, Mind-Body-Soul, Earth-Air-Water, its new logo is represented in a palette of “Transition Blue, Lawn Green and Sky Blue” with “the planet in its soul”. Commenting on the rebrand, president Marisol Casado further stressed how “sustainability” was at triathlon’s core. Sounds promising, right? Last year, the World Triathlon Series began in the Middle East, flew to North America, then the Far East, on to Europe, back to North America, again to Europe, North America once more, before returning to Europe for the Grand Final. It covered 34,707 miles – equivalent to one-and-a-half times around the planet. Transportation sits just below industry for global greenhouse gas emissions, but as the saying…

FINISTERRE ZENITH £85 Surf-inspired brand Finisterre are certified B Corps, meaning they meet the highest standards of social and environmental performance, transparency, and accountability. This swimsuit is made from Econyl (from regenerated nylon fibre, such as fishing nets) and the racer-back design (in blue or red) is very comfortable and gave good support/coverage for swimming. Sizing is generous so, if you like a snugger fit, we’d suggest sizing down. finisterre.com VERDICT SPORTY DESIGN FROM GREAT BRAND GETS OUR VOTE DEAKIN AND BLUE £130 Using Econyl fabric like Finisterre, all Deakin and Blue suits are UK-made in a London studio. With a focus on quality and sustainability, pulling it from the box this suit felt as high quality as its values. This ‘classic’ design is reversible (Liberty zoo print or plain…

CERVÉLO P3X From £7,099 They’re the regular kings of the Kona bike count from the Ironman Worlds, with prices of Cervélo’s ground-breaking P3X beam-style tri bike starting at £7,099 with a Shimano Ultegra Di2 groupset. QUINTANA ROO PRSIX2 From £6,999 With countless trifriendly features, the latest PRsix2 (available for £7K or £10K) from the tri bike originators is very hard to fault for the Ironman bike leg. SPECIALIZED S-WORKS SHIV £10,500 The bike of British Ironman star Lucy Charles-Barclay rips up the UCI rules to focus on integrated storage, hydration systems and an array of fitting options.…

TRI-SUITS Comfort is key for all levels, so consider pads, grippers and material quality. Full-length zippers are also handy for mid-race toilet stops. 2XU Perform Full £130 Performs very well on both the bike and run thanks to top-quality fabrics. Issue 378 2xu.com TRI-FIT Evo £179 Comfort, aerodynamics and features… a standout suit for all distances. Issue 378 tri-fitathletic.com ZONE3 Lava Short Sleeve £190 Very comfortable woven fabrics and excellent temperature control. Issue 378 zone3.co.uk LOUIS GARNEAU Aero Tri Suit £287.90 Aero and comfort benefits combine in a fantastic iron suit. Issue 376 garneau.com ENDURA QDC D2Z £349.99 The fastest suit on test in the wind tunnel, yet with comfort and style. Issue 376 endurasport.com TRIATHLON WETSUITS These hit a range of abilities. Newcomers will look for greater buoyancy, especially…

STICK TO THE PLAN Too many triathletes repeat the same swim sessions because they get to the pool and forget what they should be doing. Print the plan out, laminate it and take it with you. JOIN A CLUB Having a coach on poolside and fellow athletes to work with will see you improve at a far greater rate. Listen to the feedback and apply to your solo sessions. DO THE DRILLS Don’t overlook the drill sessions in an attempt to get fitter and faster. Swimming with great technique will provide you with speed and also more efficiency. READY YOURSELF Prepare your kit in advance before your swimming sets. Far too many swim sessions are wasted by forgetting goggles, a towel, pull buoy, etc.…

WARM-UP 200m easy 5 x sink-downs Where you exhale gently as you sink to the bottom 4 x 75m As 25m breathing every two strokes left: 25m two strokes right; 25m every three strokes MINI DRILL 1 – BODY POSITION 6 x 15m Push, glide, streamline and 10m swim 4 x 50m 25m side kick with fins/25m swim 4 x 50m 25 as 6-1-6 kick (six leg kicks on one side; one full stroke; six kicks on other side)/25m swim 4 x 50m 25 as 6-3-6 kick (six leg kicks on one side; three full strokes; six kicks on other side)/25m swim MINI DRILL 2 – ENTRY AND CATCH 4 x 50m 25m scull/25m swim 4 x 50m 25m high-elbow doggy paddle/25m swim; 4 x 50m 4 x 50m –…

I know about sodium in my electrolyte drink but tell me more about magnesium and potassium. Magnesium’s the fourth most abundant mineral in the body with around 60% found in bone and most of the remainder in skeletal and cardiac muscle. It’s vital for muscle function, energy production, protein synthesis and insulin metabolism. RDA is around 300mg a day for women and 400g a day for men. Potassium’s vital for the smooth running of muscles and nerves. It maintains the body’s water balance, keeping blood pressure and numerous other physiological processes in check. Potassium’s been linked with cramping. However, a lack of potassium is rare with around 4,700mg per day recommended. Can you spice up my bike commute? Every 5mins of your commute, sprint for 1min. This means 4mins recovery.…

“I’ve had two children and, in both cases, just walking helped, before running with a buggy. Just ensure you push a buggy with controlled form for yours and your baby’s safety.” Megan, Brighton “Breastfeed or express milk before each run. This helps to prevent leakage and sore, heavy breasts when running. Whilst we’re at it, invest in a good sports nursing bra!” Izzy, London “Getting my partner involved in the care process allowed me to get that time in for me, even in the early days when I just did some postnatal yoga and pilates in the bedroom. It’s been a life-saver.” Lisa, London…

It used to be that carbon was the sexy watchword for desirability in the bike market – but as 2020 has advanced, it’s becoming more synonymous with top-end run shoes. On Running are the latest to join the charge and their Cloudflash features a stripped back design but with a carbon fibre-infused Speedboard that, On tell us, is designed to deliver their smoothest, most responsive race-day feel yet. That race emphasis is continued in the upper, which features a single layer of breathable, engineered mesh and no-sew support in the forefoot and metatarsals, which would also make it a suitable shoe to wear without socks for a quicker race day transition. There’s a 5mm heel to toe drop that’s a little friendlier than many minimal shoes if you like a…

SCOTT PLASMA 6 From £6,313 Launched over what would’ve been Kona week, the Plasma 6 is a complete overhaul of the existing Plasma 5 – the tri bike of Alistair Brownlee and 2014 Kona winner Sebastian Kienle, two of the sharpest minds in multisport aerodynamics. The new Plasma 6 also follows the recent trend of being specifically developed for triathletes over TT riders and, in contrast to the Plasma 5, isn’t UCI compliant. “The integration of the hydration system, bottle and spares is a huge improvement,” says Brownlee. scott-sports.com…

According to recent research from Cambridge University, the benefits of swimming outdoors this winter could last a lifetime, with evidence that regular cold-water swimming may be an effective defence against dementia. The blood profiles of winter swimmers were monitored over several years and shown to feature significant levels of a protein called RBM3 that’s been shown to slow the onset of dementia in mice. In 2015, the same Cambridge team discovered this protein after placing degenerative mice into a hypothermic state. RBM3 seemed to decelerate neural breakdown, providing a sort of dementia shield. Professor Giovanna Mallucci, who led the test, said the discovery could point researchers toward new drug treatments but also warned about the dangers of cold-water swimming. We highlighted those last issue, though also revealed the strategies and…

ADIDAS ULTRABOOST DNA PARLEY SHOES The shoe giant’s partnership with eco organisation Parley has led to an upper made with yarn spun from plastic reclaimed from beaches. PRESCA ENDURANCE TRI-SUIT Each tri-suit is made from 100% recycled fabrics and manufactured in a factory powered by 100% renewable energy. WATERHAUL ZENNOR SUNGLASSES These lenses are made from 100% recycled polypropylene trawl fishing nets and come in a recycled fabric drawstring case. 33 FUEL CHIA ENERGY GEL Organic ingredients, recyclable packaging, resealable flip top lid, means you can re-pocket.…

For when a base layer and a tee isn’t enough, a lightweight running jacket can be a saviour of your off-season run training. Given many on test here will tackle the rain, wind and even the cold, a well-chosen jacket can also provide the pathway to a massive mental surge for your mid-winter psychology. Escaping the sofa and Loose Women(sorry, working from home) for log leaping, puddle prancing and ditch dodging will reaffirm that love of outdoor exercise and will provide a welcome boost to those flagging Vit-D levels (research increasingly suggests levels of the latter may help to prevent Covid). The eight jackets here feature water-resistant and lightweight windproofers, the most versatile of run jackets but not for sub-zero conditions. When picking your garment of choice, think about the…

T off-season’s perfect to work on the technical elements of your swim for a new PB in 2021. Three of the key areas to work on are: body position, water entry and rhythm. Here, we explain why, prescribe a drill for each in the Coach’s Tips boxout, which can then be integrated into The Session boxout that’s a key part of the eight-week plan. BODY POSITION The key thing to remember about body position is that the flatter you are, the easier it is to cruise through the water. Some pointers to achieve this are: keep your hairline level with the water’s surface; look forward and down to the catch phase; keep your head steady throughout the stroke; keep your hips just below the surface; and imagine an axle running…

What is leg stiffness and its impact on running? Leg stiffness is how much the ankle, knee and hip flex on landing. Studies show that stiffer limbs are associated with superior run economy. How do you increase leg stiffness? Brick training’s useful but there are further ways to improve leg stiffness. The first is plyometric training, with research showing just four weeks of plyometric work improves leg stiffness. Heavyweight strength training (around 90% one-rep max), comprising three to five sets to failure of three to five reps, also helps. I’m new to cycling. Clipless pedal advice, please. Clip yourself into your pedals by sliding the front of the cleat under the catch on the pedal and pressing down hard with your heel. When you clip in, you should hear and…

‘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 BILATERAL BREATHING Breathing every 3 strokes when swimming BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run 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 DNS/DNF/DQ Did not start/Did not finish/ Disqualified DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim DUATHLON Usually a run/bike/run format ELITE Another word for a ‘pro’ – e.g. the Brownlees HIT High-intensity training HRMAX Your…

UNDER £50 BOOKMAN CURVE LIGHT 3 £34.95 The Curve 3 packs a surprising 220-lumen punch for its minimal size. A USB charge time of 2hrs, battery life of 70hrs in flash mode plus the lack of bolts and fittings add to the commuting and pocket-friendly appeal. bookman.se UNDER £100 CATEYE AMP 1100 £95 Step up in the price and the serious lumen displays come into play, with the AMP projecting a beefy 1,110 lumens on full power. Battery life ranges from 90mins (High mode) to 50hrs (flashing), while charge time is 2-4hrs. zyrofisher.co.uk UNDER £125 LIGHT & MOTION UBRAN 1000FC £124.99 FC stands for Fast Charge and the 1000-lumen number recharges via USB in 2.5hrs. Helmet and multiple bar mounts are included, as are powerful in-built side lights for navigating…

THE BEAUTY OF TRI I’m proud to say that I’ve became the first person to complete the Frog Whitton Round (96 miles of cycling and six miles of swimming over nine legs) and the Frog Graham Round (40 miles of running and swimming) in the Lake District. It proved momentous and emotional. My uncle was my best man at my wedding 30 years ago. He died in April this year. He introduced me to the mountains and the Lake District. Dedicating the mission to him gave me a strong sense of purpose. He’d love to have been involved or would want to hear about the stories. I was surprised how present I felt him to be. The time was also special for thinking about my family, my wife and three…

GARMIN 745 FORERUNNER £449.99 The Garmin FR 945 is mightily good. Can the 745 compete? Garmin’s new Forerunner 745 is essentially a slimmed-down Forerunner 945 that we tested in late 2019 (see 220tri.com). It’s similarly styled and, impressively, retains the clear 1.2-in display seen on the 945. The 945 was good. Mightily so. As is the 745, though with the occasional quibble. One of the key advancements of the 745 is its coaching capabilities where you’re given detailed daily workout suggestions based on recent training load. You also receive seven-day training load to assess intensity and volume. It’s a nifty tool, especially to avoid overtraining. The screen’s large and clear enough to assess on screen but you can really dial down in the ever-impressive Garmin Connect. As we’ve seen recently…

This is a great time of year to evaluate your current performance levels and calculate how to improve for next year. For many who come into triathlon from a non-swimming background, this means increasing the amount of swim time. Swimming is a discipline that can only improve through repetition of good habits, so regularly hitting the water is the way forward. This eight-week training plan provides you with a variety of endurance, speed and drill sessions. This combination will produce better results more quickly than simply repeating the same sessions. The sessions gradually increase in duration and intensity as the eight weeks progress, and there’s a drill session each week to enforce good habits. This training plan allows you to increase or decrease the volume of swim distance depending on…

BETTER BODY POSITION Lie on your left side with your left arm extended. Place your right arm by your side. Flutter kick to propel you through the water. Roll to breathe but keep your head in a neutral position when not breathing. Swap to work the other side of your body. IMPROVE HAND ENTRY Keep your fists clenched as you swim. Unclench your fist and continue to swim. You’ll feel a difference in pressure around your hand. This should give you a better idea about the movement your hand makes as it pulls through and catches hold of the water. REFINE YOUR RHYTHM With left arm extended, perform one stroke with your right arm and allow it to touch your left hand. Only stroke with your left arm once your…

1 The Outlaw Half kicks off the 2021 Outlaw season at Holme Pierrepont, Nottingham, on 16 May, offering ideal preparation for the full Outlaw in July. Charity places are still available at the time of press. 2 Set in the stunning Holkham Estate, the Outlaw Half Holkham arrives on 4 July for more 113km fun along the big sky country of the northern Norfolk coastline. 3 The flagship iron-distance Outlaw Notts is set for 25 July at Holme Pierrepont and boasts one of tri’s most supportive atmospheres, highlighted by its regular wins of the 220‘Race of the Year’ award. 4 With its debut event cancelled in 2020, the Outlaw Half Bowood makes its Wiltshire bow at Bowood Estate on 12 September, two weeks before the Outlaw X returns to Thoresby…