Innehållsförteckning för December 2021 från 220 Triathlon

Hoka One One’s Bondi X is the most cushioned shoe in the brand’s road line-up. We reviewed the Bondi 7 late last year, speaking glowingly about the shoe’s ‘deliciously comfy landing and toe-off’. We also praised its balance of comfort and stability but noted that the shoe was best suited to longer, slower efforts. Enter the Bondi X. This next evolution in the range sees the introduction of a carbon fibre plate which, alongside the original Bondi cushioning and lines, is designed to give runners a stiffer, more energy-efficient movement with every step. Hoka believes this’ll translate to a performance upgrade on the Bondi 7, maintaining the long-distance comfort but adding the extra boost that’s often associated with carbon shoes. The brand also says the Bondi X comes with its…

It was perhaps inevitable that the Ironman World Championship would follow its 70.3 counterpart and evolve into two days of racing. But three? That’s the situation next year, although in fairness to the organisers, the first date in Utah in May is to finally get the 2021 event out of the way and clear the backlog of age-group qualifiers, some of whom earned their place as early as September 2019. Thereafter we’ll see a return to Hawaii with the pro women lining up on 6 October, the pro men on 8 October, and the age-groupers split between the two. “It should make for better racing and better coverage of the women’s pro race” After this October’s postponement for the second successive year, Ironman’s initial plans for a February race always…

It’s perhaps no surprise that George Peasgood ended up on the sporting stage given his family’s active heritage – both parents have completed Ironmans, his mum has 10 London marathon finishes to her name, and brother Jack (married to Rio paratri silver medallist Alison Peasgood) has raced for the GB age-group team in both triathlon and duathlon. George has used that pedigree to great effect since he was first classified as a paratriathlete at a British Triathlon Talent ID day back in 2011. Having finished seventh in Rio, George worked on his weakest discipline, the run, capitalised on the year-delay and rocked up to Tokyo with podium-purpose. From silver linings to silver medals, it’s over to George… 220: So what was it like training for Tokyo in a pandemic? GEORGE…

MIRROR THE TERRAIN. Somerset doesn’t share the mountainous ascents of the Lakes, so I made an early decision to attempt every local hill in the big chainring. It added a sense of fun and achievement to my rides and, although not an exact science, it prepared me for the horrors of Hardknott. THE TWO-THIRDS RULE. Don’t feel you have to do the event distance in training. I stick to the two-thirds rule ahead of big events, which includes not running more than 30km before a marathon or riding 125km before the Fred. Big event adrenaline and camaraderie will hopefully do the rest! PLAN YOUR NUTRITION. The Fred’s cake-heavy feed stations were noticeably short on energy gels and bars. So make sure you take enough of your own fuel and don’t…

LONGUKSWIMS The UK boasts some epic waterways. Here are just five race highlights… 1. LAKE BALA(4.5km or 9km) 5 June 2022 Two distances (one-way or two-way) with a train to the start line for the one-ways! loveswimrun.co.uk 2. LAKE WINDERMERE (18km) Dates for 2022 TBC The longest lake in the Lake District equals a serious challenge. windermereoneway.co.uk 3. THAMES MARATHON (14km) Dates for 2022 TBC Swim from Henley-on-Thames to Marlow – great for atmosphere, spectator support and three picturesque lock stops! henleyswim.com 4. HURLY BURLY (10km) Dates for 2022 TBC This Welsh marathon-distance swim benefits from tidal estuary flow at the end, pushing you through the last couple of kilometres. outdoorswimmingsociety.com 5. ENGLISH CHANNEL (33.6km) Dates for 2022 TBC The ultimate iconic UK swim, we…

Many British triathletes caught the eye in this summer’s World Series race in Leeds, but leading the charge on the bike was Sam Dickinson , a 24-year-old on his first World Series start, who then headed to Tokyo as a reserve. As a former student still deeply rooted in Leeds Triathlon, he’s heading up a newly-formed athlete commission in Leeds. “Triathlon swayed my uni choice. I was born in York, so I swayed towards Leeds. I came in with Jack Willis, Sian Rainsley, Alex Yee, Kate Waugh – all world-class athletes and we made our own squad. There are so many good athletes who want to achieve, all you’ve got to do is find what works for you. “Alan thought we could use myself and Jack, who have graduated, as…

With the road cycling shoes on test spanning a wide range of price points, we judged each pair primarily on their own merits, while ensuring quality, value and standout features were factored into the equation. Thankfully none were bad, with shoes from Bontrager, Giro and Le Col finding themselves lower down the list for their higher prices compared to the competition. Fizik’s Tempo Overcurve is pushing £200, but achieved a higher score thanks to the quality construction and suitability for year-round use, while DMT’s KR3 impressed us with its unique knitted technology. Niche yes, but still a top performer. Sundried’s debut road shoe is better than average for £90, but has been pitched against three of the best budget road shoes in the Boardman Carbon, Van Rysel ROADR 520 and…

I’m not sure if it was the lungs that went first or the heart. Or was it the legs? Either way, as the high-tech static bike cranked up wattage for this low-brow triathlete, oxygen remained at a premium. I blamed the uncomfortable plastic mask clamped against my sweaty visage; in reality, this fitness test had pushed me to my limits. “This is the sort of test we undertake with participants during our trials and research into new products,” professor of exercise metabolism and director of performance solutions at Science in Sport (SiS), James Morton, had told me before the test. “It’s tough.” It is. Still, I’ll plunge the depths of physicality and humility, all in the name of discovering more about one of British sport’s most successful brands… STARTED FROM…

The ‘off-season’ is a time to give your body a break and catch up on sleep, which also means relaxing our diet. But you want to hit the ground running for the new season, so we’re not talking a takeaway every night! Although most of us gain a few pounds over winter, you want to try and match your calorie intake to your reduction in training to avoid that extra off-season layer. Focus on foods that you know are good for you – wholegrain, nutrient-dense carbs such as brown rice, oats, and lentils to maintain steady blood sugars and reduce hunger pangs; starchy veg, such as sweet potato and butternut squash, for a low-fat boost of superfood antioxidants and minerals; high-fibre, low-calorie fruits (oranges, pears, apples, berries) and veg (kale,…

Having spent a lifetime in sport and over three decades as a sport scientist, I’ve witnessed the rapid rise of technology and data in sports training and performance. From large scale laboratory-based equipment operated by dedicated specialists, technology has moved from unaffordable to affordable and from macro to micro, ranging from wearable tech to technology embedded in our equipment. Alongside this tech revolution has come an explosion of performance data across the entire spectrum of sport science disciplines (physiology, psychology, nutrition, biomechanics etc). But while data has become more accessible, education surrounding the use of data has been much slower to evolve, leaving many athletes accumulating masses of data related to all areas of performance without knowing what it means or what to do with it. This data- collection exercise…

COTSWOLD 113 TRIATHLON 5 June 2022 Based in Ashton Keynes in the picturesque Cotswolds, this flat and fast route takes competitors round a single-lap swim in Lake 32, before covering a tour of quaint nearby villages and country lanes in a two-lap loop. The final half-marathon run takes athletes along hard- packed lakeside paths and tarmac roads through nearby villages. 113events.com THE VITRUVIAN TRIATHLON 11 September 2022 Along the sheltered bay of Whitwell creek in Rutland Water, a rolling start should help ensure a calm swim with the following two-lap bike course following flat and quiet roads around the wooded Rutland countryside. The final 21.1km run is along scenic lakeside tarmac tracks in a double-loop format. thevitruviantriathlon. com OUTLAW HALF HOLKHAM Date TBC Set against the impressive backdrop of Holkham…

UNDER £7 NABAIJI MICROFIBRE TOWEL £6.99 At a touch under £7, this towel offers great value. It’s lightweight, large enough for post-swim drying and is designed to absorb water effortlessly. decathlon.co.uk UNDER £16 SPEEDO SPORTS TOWEL £15 Comparable in size to a hand towel, this option from Speedo is best suited to mopping up sweat while plugging away on a treadmill or turbo. It’s light, absorbent and quick drying. speedo.com UNDER £25 RED ORIGINAL MICROFIBRE TOWEL £24.95 Super soft and practical, this microfibre towel from Red Original is a similar size to a beach towel but packs down small. It’s incredibly absorbent, dries quickly and has antibacterial properties. redoriginal.com…

“The October issue left me inspired and excited for my long-course debut” BREAKING MY OWN BARRIER Having just read the Breaking Barriers article (issue 395), I wanted to thank you and the contributors for sharing their inspiring stories. I will have my own barrier to break down next year – my first full-distance Ironman! I was entered into a race in 2020, which was deferred due to Covid, but then in March of this year I was diagnosed with breast cancer at 38 years old, meaning I couldn’t compete in 2021 either. The diagnosis was a huge shock, and this year has been as much about keeping hope as it has about getting through the treatment. As I look to deal with the physical and emotional challenges that finishing treatment…

Just 889 days after the last London Marathon, 220’s staff writer Kate Milsom heads to the capital alongside 50,000 other marathon hopefuls in a bid to complete the world’s largest race. CHALLENGE: The London Marathon DISTANCE: 42.2km There was no plan. Aside from a panicked google the night before, I was clueless on the best strategy for fuelling, pacing and motivational mantra-ing. Neither had I done much race-specific training; a summer of swimruns with a couple of long runs thrown in had left me with London as my final goal before a much-needed off-season. Running the London Marathon has always been an impossible dream of mine. Years of half-marathon racing dispersed with failed ballot entries, overtraining niggles and ‘what ifs’, had all led me to this point. Could I really…

HELEN WEBSTER 220’seditor is also a qualified open-water swimming coach. ROB SLADE 220’s features editor and resident adventure seeker. KATE MILSOM 220’s staff writer and a keen endurance athlete. 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. GARMIN RALLY RS200 £969.99 The sports tech wizards release their new power meter pedals The Rally has replaced the Vector 3 as Garmin’s power meter pedal offering. While the Vector 3 was simply available in single or dual-sensing versions with Look Keocompatibility, now you can have Shimano SPD-SL and SPD pedals, with conversion kits available for an additional £179.99 to swap between road and MTB-style pedal bodies (on test…

ORCA SWIM GLOVES £39 While many other gloves on the market are made of 3mm neoprene, these are 2mm thick. That may sacrifice a little bit of warmth but it helps with dexterity. In practice, it was easy to use our Garmin, adjust our goggles, or pull on our swim cap, and the warmth on offer was more than adequate in our off-season test swims. Meanwhile, the long cuff length adds extra warmth, and the liquid seams did a fine job of stopping water ingress. If we had a slight criticism, it’s that the cuffs can fold over on themselves, but this never led to any extra flushing of water. RS orca.com 90 % VERDICT WARM GLOVES WITH IMPRESSIVE DEXTERITY RESTUBE TOW FLOAT £79.95 Working on a 16g C02 cartridge,…

My testing protocol was 4min stages with wattage increasing in 20-watt increments. Blood lactate, rate of perceived exertion (via the Borgs scale) and heart rate data was measured, as was expired gas. When it came to maximal effort, wattage increased by 25w every minute. Results… VO2MAX: 47.9ML/KG/MIN This is the amount of oxygen utilised during intense exercise. Longer sessions and loss of weight would help here. LACTATE TURNPOINT: 200W This is where there’s a sustained increase in blood lactate. Again, longer sessions are beneficial. RESTING METABOLIC RATE: 1,824KCALS Increasing my lean mass and lowering body fat would elevate this figure.…

PREP 5mins COOK 8-10mins SERVES 1 P INGREDIENTS • 100g flour • 1/2 tsp baking powder • Pinch of salt • 1 tbsp olive oil • 65g natural yoghurt • 2 tbsps tomato purée • 1/2 can kidney beans in chilli sauce • 1 tsp chilli flakes • 1 tsp mixed herbs • 10 black olives, pitted • 3-4 anchovies (optional) • Handful spinach leaves • 1 fresh mozzarella • 1 red chilli, deseeded and sliced thinly Heat the oven to 200°C/180°C fan/ gas 6. Combine the flour, baking powder and salt in a bowl. Add the oil and yoghurt and stir with a fork until it forms a doughy ball. Knead on a floured surface for 2mins and roll into a thin round. Combine the purée, chilli beans &…

NIK COOK Turbo vs road benefits Cycling writer Nik is a competitive multisporter who’s competed for Team GB in duathlon. ANDY BLOW Off-season training volume Tri coach Andy is the founder of Precision Hydration, which specialises in tailored sports hydration. JAMES WITTS Training as we age Freelance writer and former 220 editor James specialises in sports science and endurance. JOHN WOOD Short-sighted swimming John is a qualified swim and triathlon coach, and has competed at national and international level. ›TURBO VS ROAD BENEFITS Q What are the fitness benefits of turbo training compared with road cycling? Which is best for strength and which is best for fitness? Brad O’Connor A From a top-end fitness perspective, generally work that’s FTP [functional threshold power, the average number of watts that a rider…

Many years ago, while listening to me expressing surprise at how popular Ironmans were becoming, a wise old triathlete said to me ‘Ironmans are the new marathons’. Well, now it’s time for me to impart some old triathlete wisdom to you – trail runs are the new Ironmans. “It’s minimum faff. All you need is a flapjack and a fiver and you’re off” I say this with some authority because as I type this, I have just finished a trail run called the Warwickshire Bear Ultra, a 40-miler between Rugby and Leamington (and back). A distance that’s small beer in the trail world, but more than enough to leave my body in a clenched, sweaty heap at the finish. However, it’s not my presence that marks this sort of thing…

“My wife sadly passed away in 2015, but exercise and my girls helped keep me going” I didn’t really start exercising until I was in my early 30s. I’d started to put on a bit of weight, and my wife Jeanette was quite ill at the time with MS, so I got into running to help me both physically and mentally. I entered the New York marathon a few months after I took up running, to raise money for the MS Society, so that pushed me to start properly training. It was a really slow time, something like five hours. It was bloody tough, and when I finished I said ‘I’m never doing that again’. A couple of weeks later I was back running again. I was a cab driver…

1 @tom.white.pt.athlete That winning feeling, after almost swimming past the finish line! @henleyswimevents 2 @becksywecksy Fun time racing my debut Aquabike at @lpsevents End of Season Triathlon event this morning! 3 @busyfi you don’t have to come first to be a winner. Celebrate every achievement as a win #teamnew2tri 4 @vectoracing Mega efforts this weekend by the Whittle/Oswald camp down at @ironman_uk #Ironmanweymouth 5 @ thatsportsphoto Sussing the swim route at the Weymouth Ironman 70.3 6 @george_steele_ @britisharmytri and inter-service standard distance championship. Great day out, lots to celebrate, lots to learn! 7 @joshbeardsmore.tri London you were amazing. Chuffed the weather held off and thrilled with my time, PB marathon time now of 3:39:42. Post-race beer went down a treat! 8 @lionelwille_tricoach Don’t be a follower… take control. My whole…

CHOOSE MINI GOALS ALONG THE WAY really , › Having helped other me meet events the in stepping the diary stones in my training. PICK THE RIGHT KIT, Swimming in a wetsuit that was too buoyant put pressure on my back at one point as I started to up the distances. LEARN TO FUEL, I’d never tried to eat during swims before! Top tip: you can’t swim with a jelly baby in your mouth. Swallow it before you carry on. LISTEN TO YOUR BODY, I realised the long swims in training were making me very fatigued, so I planned in double rest days once the distances got over 4km. ON EVENT DAY, BREAK THE DISTANCE DOWN, Pace yourself to the next mile-marker or feed stop, rather than trying to wrap…

TRIED!AND!TESTED. Get comfortable with your race-day kit, course terrain and fuelling strategy in training before the big day to avoid any nasty surprises. MENTAL CATASTROPHISING. Don’t overthink your race, lean into the confidence that you’ve done the miles in training and trust your body to do the work on race day. Stay positive and just enjoy the experience. PUT A NAME ON IT. Make sure you’ve got your name printed on your running top for lots of free motivation and crowd support on race day. CARB ME UP. Ensure you take in plenty of good-quality carbohydrate in the four days leading up to race day, so that your body can plug into an extra energy supply when the going gets tough. BELIEVE IN THE TAPER. Long run fatigue can take…

Rick Velati, national coach for British Triathlon’s World Class Programme, shares his quick tips for dealing with failure… 1. Stay positive There are always positives to take from any scenario, so it’s important you try to find them after a performance you’re disappointed with. 2. The big picture Gain a wider perspective beyond your perceived failure, by considering how the importance of your performance stacks up against your life in general. 3. Move forward Learn from what didn’t necessarily go as planned and focus on what’s next, whether that’s another race or an important block of training. 4. Talk about it Have a conversation with your coach, your clubmates, your friends or even yourself and focus on what did and didn’t happen. 5. Embrace failure…

All eight of Great Britain’s Olympic triathlon medals have come from athletes who either call Leeds home or have trained in the city. Of those listed below, only Yee was training outside of Leeds – in Loughborough – when he enjoyed Olympic success. Prior to that he’d spent three years as a student at Leeds Beckett. LONDON 2012 Alistair Brownlee (gold) | Jonny Brownlee (bronze) RIO 2016 Alistair Brownlee (gold) | Jonny Brownlee (silver) | Vicky Holland (bronze) TOKYO 2020 Georgia Taylor-Brown (silver) | Alex Yee (silver) Relay team: Jess Learmonth, Jonny Brownlee, Georgia Taylor-Brown, Alex Yee (gold) Other Tokyo 2020 medal winners from Leeds include: Tom Pidcock (mountain biking),Matty Lee (diving)and Keely Hodgkinson (athletics).…

SARIS M2 £499.99 The M2 is among the priciest wheel-on trainers, but if you don’t want to disassemble your bike and like the feel of a classic trainer, it’s is a more affordable way into smart training. Some assembly is required, but the clutch knob clicks when it’s the right pressure against your tyre, which saves guessing. You can connect to apps via Bluetooth or ANT+, and it measure power (accurate to a claimed +/-5%) and cadence. The 1.2kg flywheel coupled with a solid frame gives a sturdy ride feel and we experienced very little slippage even during hard efforts. When the tyre settled on the roller it was reasonably quiet, and at under 10kg and with foldable legs it’s also very easy to move around. raleigh.co.uk 79 % VERDICT…

SHORT-SLEEVED TRI-SUITS Performance is key for race tri-suits, so consider chamois, grippers and pocket options. Fabric should also be quick-drying and sweat-wicking. HUUB Commit Long Course £119.99 Stylish and good-value suit that feels smooth and lightweight. Issue 393 huubdesign.com DHB Aeron Ltd Edition £125 Striking suit ideal for long-distance, with wide leg grippers and large pockets. Issue 392 wiggle.co.uk SANTINI Viper £159.99 Optimised for a long bike leg, with quality chamois and aero panels. Issue 393 santinicycling.com STOLEN GOAT Sector £160 Designed for speed, with long aero arms and legs, and large rear pockets. Issue 392 stolengoat.com TRI-FIT Evo £179 Standout suit for all distances, aero design and ample pocket options. Issue 392 tri-fitathletic.com TRIATHLON WETSUITS These hit a range of abilities. Newcomers will look for greater buoyancy, especially around…

1 TECHNICAL ENDURANCE Coach Dan Bullock [Swim for Tri] Benefit This balances stamina and technique work, and is beneficial regardless of your stage of development. Warm-up 200m front crawl (FC), 150m with pull buoy, 100m your choice of drill, 50m kick only. Then 8 x 25m, building slow to fast. On the odd 25m swims, three strokes with hands closed and three strokes open. Repeat on the even 25m swims. Main set 50m FC into 50m advanced single-arm drill (ASA, using fins and pads). 150m FC into 50m ASA 250m FC into 50m ASA 350m FC into 50m ASA 450m FC into 50m ASA Rest 30secs between sets. Cool-down 50m easy with paddles, fins and snorkel; 50m easy with fins and snorkel; 50m with snorkel; and a final 50m…

WHITE PIZZA • crème fraiche base • mozzarella, grated • smoked salmon • capers • rocket (add post-cooking). Helps replenish electrolytes post-exercise. HOT PIZZA • tomato purée base • spicy chorizo, sliced • red & yellow pepper (contain more vit C than oranges), cubed • jalapeno chilli, thinly sliced • mozzarella GREEN PIZZA • crème fraiche base • courgette • artichoke hearts • asparagus • baby spinach & pesto (add post-cook). Inc. vits A & C, potassium, magnesium.…

Q What’s a good swim warm-up? A It should begin poolside with some activation, mobilisation and core work. You want the upper body and core to be fully activated and ready to go. Most warm-ups will follow a similar pattern: RAMP: Raise (the heart rate, body temp, muscle readiness), Activate, Mobilise and Potentiate (specifically prepare the body for work). With swimming, the R and the P can be done in the water, but the A&M are harder to do. This may be 5-15 mins depending on the time you have. Q Why do muscles ache when I’m ill? A When ill, our body produces white blood cells and antibodies to fight the cold or flu-like symptoms. This process requires a large amount of energy that can leave the body feeling…