Innehållsförteckning för June 2021 från 220 Triathlon

“Tri is such an inclusive sport, it encourages all ages to take part” OLDER FEMALE REPRESENTATION As an older female triathlete, I read with interest a letter sent in by Louise McKnight (Issue 381). She said she would love to read more about older women in triathlon and how they manage to avoid cut-off times. I love your magazine but, possibly because we are in a minority, older women are not as often represented as younger male and female athletes. However, I know a number of older ladies who enjoy the sport and read your magazine. Also, triathlon is such an inclusive sport with an age-group structure that encourages older athletes to take part. In June 2019 (aged 70), I qualified at Ironman 70.3 Staffordshire for the World Championships in…

Number of years between Tim Don and Vasco Vilaca – the oldest and youngest SLT competitors. Sophie Coldwell’s Garmin Swolf score, measuring swim efficiency by adding the number of strokes taken against the time taken to complete a length. Remarkably, Coldwell improved her efficiency as she went through the rounds. Power generated (watts/kg) by Rachel Klamer and Georgia Taylor-Brown in first bike stage. The highest in the women’s race. Max power (watts/kg) generated by Vasco Vilaca as he sprinted to victory in the first round. Men’s winner Marten van Riel’s heart-rate recovery in beats per minute in the 189secs from the end of round two to the start of round three. The fastest of Alex Yee’s run splits over the 921m Zwift course using the self-powered treadmills. All three of…

CHECKLIST • Are you fit and prepared enough to race all three disciplines? Consider a medical check if you’ve had Covid-19. • Don’t attend if a member of your household has displayed symptoms within the past 10 days. • No on-the-day entry. Expect briefings to be given online and in advance. • Complete and submit a pre-event health declaration, which can be shared with the NHS test and trace service on request. • Arrive and try to leave by allotted time. • Stay socially distanced and maintain good hygiene standards. • Bring face mask, hand sanitiser, race nutrition.…

Swim The Critical Swim Speed (CSS) test predicts your current race pace over 1,500m without swimming that far. Instead, in the same session swim 400m and 200m time-trials. Swim flatout for both with 5-10mins active recovery in-between. Ideally have a friend record your 100m splits and strokes per minute. A top-end watch can do this. Then find an online swim calculator – for example, www.myprocoach.net/calculators/ critical-swim-speed/ – to work out your CSS pace. With this, you can both set training zones and lay a benchmark to test against eight Bike This one’s simple, but you require a power meter. After a warm-up, ride as hard as you can for 20mins. Take your average power output and subtract 5% to find your threshold power. Again, from here you can not only…

down to the small stuff when deciding on our scores. Last but certainly not least is Zoot’s Bolt, which will appeal to those with more to spend who require extra buoyancy; it just felt a little cumbersome compared to the other highly flexible suits in this test. The Quintana Roo HydroSix felt excellent to swim in, although we’d like to see some improvements to the cuffs on future iterations. Roka’s Maverick Pro II performed pretty much on par with our top two suits, but at £700 we’d struggle to justify the extra spend, and if our budget was this much, we’d be tempted to spend even more on Roka’s even better Maverick X2. It was tough to choose between Huub’s Agilis and the Yonda Ghost 3, but due to the…

With all the wetsuits on the women’s test offering standard features such as thinner neoprene shoulder panels and the ability to cut down cuffs to suit body size, wetsuit choice comes down to how much buoyancy you like. If you want to feel as if you’re swimming in your own skin and aren’t looking for extra leg lift, the Huub Aura 2 3:3 offers great shoulder mobility, comfort and looks good, too. If you need that sextra bit of help keeping a good body position, along with a great fit, then the Yonda Spectre offers excellent value for money. Bar the sleeveless Roka, which is an all-too-niche edition of what’s a brilliant suit in its sleeved guise, all of the men’s suits on test here have much to recommend them.…

RUN OFF THE BIKE Practise both short and long runs off the bike. Even a 500m run can help you get over the jelly legs. FUEL RIGHT Experiment with different types of nutrition then train with what you’ll race with, so you’re confident of how you’ll feel on the day. PACE TO PERFECTION Do not treat this like a sprint to see how fast you can go! Use your training to establish a successful race pace. GET AERO If your race course is suitable for using tri-bars then train with them. It’s free speed but you must get used to how the bike handles.…

At the end of an unprecedented year for all of us, normality is beginning to re-emerge and with it – a return to racing! In order to make the most of our new-found freedom and optimise our performance it’s important to plan, as hoping for a successful return-to-play without a plan is the quickest way to fail. Given the prolonged period out of the water, away from the track and absence of racing, to avoid injury and illness – which will just lead to even more training and racing time lost – it’s important to return to training progressively. Creating a structured return-to-play plan will ensure you start at an appropriate training volume (volume = frequency x duration x intensity) and increase progressively to ensure performance optimisation and risk reduction.…

Q What is glycogen exactly and how does it help athletes with their training? A When we eat, the body breaks down most carbs and converts them to glucose, which is the main source of fuel for our cells. What the body doesn’t need, it stores in the liver and muscles. This stored form of glucose is made up of many connected glucose molecules and is called glycogen. When your body does need energy, it can quickly draw from these glycogen stores. What you eat, how often you eat, and your activity level all influence how your body stores and uses glycogen. Low-carb and ketogenic diets, as well as strenuous exercise, all deplete glycogen stores, causing the body to burn fat for energy. Q I get a very dry mouth…

“For teenage girls, I’d recommend joining a tri club or training group, as there’s so much to learn in the sport so people in the club community will be able to advise and help with any questions they might have. It’s also an invaluable support network. “Taking part in organised, coached group sessions is also really important when you start out because it gives you an idea of what sessions to do and makes sure you don’t overtrain (to avoid injuries) or under-train. All the training sessions will be organised to be fun and inclusive, while helping your child to progress to racing and make like-minded friends.”…

On’s concept of ‘soft landings followed by explosive take-offs’ to avoid injury is the main goal of their latest shoe in the ‘Cloud’ range. Its release follows on from the older ‘CloudFlash’, which is a minimal shoe built for short road racing. In comparison, the chunky Cloudswift (weighing in at a substantial 282g) is focussed on providing adequate support and cushioning to cope with the demands of running on hard surfaces, with a re-engineered Speedboard and 7mm drop that’s designed to optimise the natural rolling and push-off motion of the foot. The recycled mesh upper has an inner sock lining that can be tightened with laces, which should allow for a snug yet adjustable fit, while the perforated fabric aims to increase breathability and comfort. Internal reinforcements in the forefoot,…

1. Fix uncertainty. There’s a chance that races may be postponed, delayed or cancelled. Don’t get blindsided by it. Have a plan to let you pivot and move on. 2. Practise transitions. It’s free time – or a lot of extra time if you mess it up. 3. Race what you can on the day. Don’t worry about a lack of swim training, just do your best with what you can bring to the table. 4. Lower expectations. It takes a few races to warm back up again. Don’t expect it to be perfect straight away. It’s why a season should have some practice races before your main race. 5. Enjoy it! Ultimately we all do the sport for a bit of competition and because it’s fun. Remember that as…

GARMIN ENDURO £699.99 Is Garmin’s new ultra-endurance multisport watch really worth the price tag? We tested Garmin’s new Enduro around the same time that some of Europe’s top football clubs threatened a breakaway European Super League, a move lambasted by fans as losing touch with reality.Which in many ways is analogous to this fiscal beast of a watch, which comes in at nearly £700 for the steel version (tested) and £800 for the titanium version. Read that again – a training watch that’s more expensive than the road bikes many of you are riding. Okay, it’s also a lot less than the tri bikes many of you ride, but you get the point – this is expensive to the point of vulgarity. How do Garmin justify that price tag? Here’s…

The good news? There are no clangers here. Hand us any of these suits and point us towards the closest lake or stretch of coastline and we’ll be very happy. It’s good to see Deboer pushing innovation, but we didn’t see enough extra speed or comfort in the water to justify the spend, especially as the suit is only suitable for warmer climes. We would be interested to try the brand’s colder-water suit, though. The Sailfish is a good quality pick, yet a little too buoyant for this tester and again, big bucks. We prefer our Sailfish Attack, but if you do suffer from sinky legs then the Ultimate IPS+ is a good buy if you have the budget. This brings us down to the battle between swim giants, Zone3,…

IRONMAN TRI-SUITS Comfort is key for long distance, so consider pads, grippers and material quality. Full-length zippers are also handy for mid-race toilet stops. DHB Aeron £120 Good value with secure graduated compression and shoulder flexibility. Issue 389 wiggle.co.uk 2XU Compress £160 Compressive legs, full zip and lean fabric primed for long-course racing. Issue 389 2xu.com ZONE3 Lava Long Distance £195 Aero and affordable, with comfy ribbed sleeves and Cytech pad. Issue 389 zone3.co.uk CASTELLI PR Speed Suit £275 Ultra-lean, formfitting areo material, with iron-friendly pad and pockets. Issue 389 saddleback.co.uk ZOOT Elite FZ Racesuit £295 Breathable, supportive UV50+ fabric, with highly aero split-suit design. Issue 389 zootsports.co.uk TRIATHLON WETSUITS These hit a range of abilities. Newcomers will look for greater buoyancy, especially around the hips and thighs; more experienced…

One of the key factors in determining your 70.3 success is your bike leg. The average half-Ironman overall time is around 6hrs of which the 90km’s bike 3hrs. So we’re talking 50% of your race time in the saddle – which could be higher or lower depending on your pacing strategy… BECOME AN EFFICIENTRIDER It’s a fact that fatigue impacts cycling efficiency which negatively impacts your speed. That’s why optimal pacing derives from finding a balance between sustaining your highest possible intensity while trying to minimise the effects of fatigue. This is where tools like the power meter comes into its own. Power meters measure the work done. They don’t lie so will tell you exactly the power output you can sustain for optimum performance. There are numerous on the…

PACING A TRI Q Can you offer me pacing advice for the whole tri, please? By heart rate, power and pacing? Mo Parker A Pacing will be specific to each individual and event. However, let’s look at some of the key things to consider. Swim: For shorter races it can be useful to get out a little faster then settle at a maintainable pace. Too many sprint out far too hard and then slow between 100-200m into the swim, so there’s a balance to be struck between going with the pack and going too quickly. Start slightly behind where you think you should and aim for ‘calm speed’ on the feet of swimmers going out harder. Stay smooth and build from 100-400m once in clear water. For long-course, the swim…

This rupture can cause a slight trickle of blood or a fairly strong gush until the wound closes. Nosebleeds are more likely to occur when it’s dry inside the nose, so running outdoors in the cold just exacerbates this. Try using a saline nasal spray before you head out to run. Some people have also reported that a swipe of Vaseline up there can help to keep the nasal cavity moist. Q What are yaw angles? Why do they matter? A Imagine tying a thread to your seatpost and setting off due north. If it’s a perfectly calm day, that thread will not move, just run out behind, pointing due south. But if wind comes in from either side, the thread will move, and it’s that angle that it creates…

UNDER £40 VAN RYSEL TEAM £39.99 Built to protect against front-on windchill, the Team gilet also claims to be water-resistant while the entire back section is made of moisture-wicking mesh. A cosy felt-lined collar provides further warmth. decathlon.co.uk UNDER £60 GIRO CHRONO EXPERT £59.99 This compactible gilet is designed to act as a barrier against wind and cold temps. There’s a breathable, perforated back section, a soft zip garage and collar with reflective details. giro.co.uk UNDER £100 PEARSON INS AND OUTS £90 From family-owned Surrey brand, Pearson, this windproof, reflective gilet has a zipped back pocket for valuables, a water-repellent design and back air vents, which also provide access to jersey pockets. pearson1860.com…

“The Umeke bowl was sitting on the night stand, empty. Now what?” I grew up very sporty, but a year after having my daughter I looked in the mirror and realised that sporty girl wasn’t there anymore. So I signed up to my first sprint triathlon. Probably to this day, it’s the most fun I’ve ever had in a race – that feeling of accomplishment after not loving anything outdoorsy in a really long time. My husband Troy said, “Okay, let’s give you what you need because this is you lit up and this is what we need more of.” That launched me into the tri community and I got hooked. I was ready to do my second Ironman the day after my first – I was sore, but I…

JONNY BROWNLEE The double-Olympic medallist and 2012 world champ is yet to podium at the Arena Games. Just as last year in Rotterdam, he came fourth on countback. LUCY CHARLES-BARCLAY The three-time IM Worlds runner-up adapted well to SLT racing – winning the second stage on the swim and setting a new Arena Games swim record. TIM DON With his last ITU race back in 2012, a first visit to the Olympic venue proved a shock to the system for the IM world record holder. His take? “Awesome. Such fun. But really hard!” LAUREN STEADMAN The Rio silver medallist joined the SLT party as paratri made its Arena Games bow. Steadman’s battle with Claire Cashmore could be repeated in Tokyo.…

AT TIME OF PRINT • Outdoor events permitted under Covid-secure guidelines • Time-trial format only • Non-competitive format for any events that hold a swim until no earlier than 10 May • No overnight stays when travelling to events MAY17 • Organised indoor adult sport opens including indoor swim events • B&Bs/hotels re-open with overnight stays permitted for groups of up to six JUNE 21 • The new normal. Social distancing guidelines reviewed and potentially removed entirely • Consideration of mass starts…

After a completely barren tri season for most of us last year, the 220 race calendar is slowly starting to populate itself again. If you have a permitted event booked, it’s time to either dust down that wetsuit or, even better, treat yourself to a new one! If you’re reading this and considering a suit costing £500 or more, you were likely at the pointy end of the swim in your last race (if you can remember that far back) and are looking to capitalise on your strength with a suit that will complement your technique. Balanced buoyancy and high levels of flexibility are usually the aims of the game here, as stronger swimmers don’t tend to need thicker suits with high buoyancy levels. That said, if you’re quick and…

WOMEN’S MID-RANGE QUINTANA ROO HYDROFIVE £479.95 With the men’s version of this suit having been voted as ‘cutting edge’ in last year’s test, we were interested to see how the women’s QR HYDROFive performed. This suit has thinner neoprene on the upper body allowing for good arm rotation and thicker neoprene on the legs and chest panel. Great if you want help maintaining a better body position in the water or feel the cold more. While it was relatively easy to get on and off, the thicker leg material and fewer panels around the hips meant it took more attention than other suits on test. The ankle cuff panels and smooth interior help with removal. Overall, it was a good fit, yet it felt a little short in the body.…

JOEL ENOCH Pacing a tri Joel is a sports scientist and triathlon coach who’s helped athletes of all abilities reach their multisport goals. JOHN WOOD Sea swim starts An award-winning multisport coach of 10 years, John is also a former international swimmer. DERMOTT HAYES Marginal IM gains Dermott has been coaching for 15 years, is head coach at Be Endurance and the organiser of the Storm the Castle duathlon. BRAD BEER ITB issues Brad is the founder of POGO Physio, author of You Can Run Pain Free! and the physio for Super League Triathlon.…

I’m indebted to 220 reader Richard Thomas who has noticed that in more than 10 years of writing this column, there’s one tri topic I seem to have studiously avoided – duathlons. And it’s true. I’ve written about triathlons, aquathlons, Swimruns, Parkruns, marathons, cross country, track races, road races, Brompton races, time trials, cyclocross, canicross, swimming galas, open-water swims, sea swims and cold-water swims. But no duathlons. Mr Thomas, a keen duathlete, wondered if it was because I’d never done one and was afraid to try, which got my usual riposte that duathlons are just triathlons without the hard part. Although I obviously say this to provoke there’s a grain of truth in it for me, because swimming is the only part I’m good at, so why remove that and…