Innehållsförteckning för August 2022 från 220 Triathlon

If there’s a theme that runs throughout this mag for me, it’s one of adapting and finding a way to enjoy triathlon, no matter what life throws at us. We start with Ali and Jonny Brownlee - names that need no introduction - but as their careers progress and change, we were keen to find out their next steps (spoiler alert: they still like beasting it around the Yorkshire Dales). Next, we met up with Claire Cashmore and Dave Ellis to spend a day training with the GB Paralympic team (p34), surely no better example of adapting and finding a way to tri. Finally, our ‘slacker’s guide to triathlon’ (p41) is a reminder that for us mere mortals, being realistic and finding time without giving up our regular lives is…

UNDER £20 RONHILL SUN SPLIT CAP £18 This foldable cap is ideal for packing light. It’s made of durable nylon, offers UPF50 sun protection and is adjustable via the Velcro strap at the rear. ronhill.com UNDER £26 MONTANE CODA CAP £25 Lightweight, stylish and breathable, the Coda cap is suited to hard sessions. Ventilation holes help dump heat, while the Coolmax internal headband wicks sweat. montane.co.uk UNDER £40 GORE WEAR GORE-TEX CAP £39,98 When the wind picks up or the heavens open, you may want a little more protection from the elements. This cap is water- and wind-proof, but this maybe a trade-off against breathability. gorewear.com…

START TIM HEMING Cutting through the spin of tri to address the issues that matter, Tim is a sports journalist who has written extensively on triathlon for the national press. “The art of those 42.2km wasn’t in the fightback, but in pacing it to perfection” Once a pass happens late in an irondistance marathon, the vanquished rarely recovers. So, for any fan of the sport, the drama towards the end of the Pho3nix Foundation’s Sub8 Project was something to treasure. In the closing kilometres on the DEKRA Lausitzring in east Germany, both Nicola Spirig and Kat Matthews were already destined to break the Sub8 mark; the remaining challenge was for victory. When the London 2012 winner ran down the Brit, the tenacious Ironman World Champs runner-up rallied for the win.…

No time to cook? Too tired from a busy day or long bike session? Well good news! One, you’re not alone, and two, you don’t have to spend hours in the kitchen to produce delicious and nutritious meals to support your training. As I mentioned a few issues back (402), I’m absolutely convinced that it’s possible to rustle up a proper, healthy, weekday meal quicker than it takes to order in a takeaway. So, prove me right! Sharpen your knives, stock up your store cupboard, and see if you can tuck into this month’s slow energy-burning recipes in just 20 minutes. First up, a treat for lovers of Italian cuisine, this Trottole with creamy hazelnut sauce will take your pasta repertoire to the next level. Rich in slow-releasing carbs, it’s…

JULY 15-17 UK ULTIMATE WEEKEND (various dists). The Mere, Ellesmere, Shropshire. uktriathlon.co.uk GOWER TRIATHLON FESTIVAL (various dists). Port Eynon, Swansea, Wales. aowertriattilon.com. IMMORTAL FARMOOR (various dists). Farmoor Reservoir, Farmoor, Oxfordshire. immortalfannoor.com 16 PEMBROKESHIRE COAST TRIATHLON (1.5km S/43km B/ 10.6km R). St Bride’s Bay, Pembrokeshire, Wales. pembstri.org.uk THE ROC ENGLAND (various dists). Windermere, Cumbria. theroc.com SALTY SEA DOG TRIATHLON (various dists). Boscombe, Bournemouth. votwo.co.uk 17 DECAUK ULTRA ENDURANCE TRIATHLON (various dists). Allerthorpe Lakeland Park, York, East Yorkshire. bruta.levents.co.uk DORNEY LAKE TRIATHLON (various dists). Dorney Lake, Windsor, Berkshire. dorneytriathlon.com DROITWICH TRIATHLON (400m S/20km B/ 5km R). Droitwich Spa Leisure Centre, Droitwich, Worcs. worcestertriclub.co.uk 23-24 CASTLE HOWARD TRIATHLON (various dists). Castle Howard, York, North Yorkshire. castleraceseries.com COTSWOLDS LAKE 62 SPRINT STANDARD EVENTS (various dists). Lake 62, Ashton Keynes. lpsevents.co.uk 24 OUTLAW NOTTINGHAM (3.8km…

THE BIG PIC Over 200 triathletes flocked to the rolling East Yorkshire hills for the first Marauder race of the season at the Allerthorpe Triathlon on 19 June. Treated to unremittent sunshine and a closed-road course starting from the beautiful Lakeland Park, waves of triathletes dived in for the sprint and super-sprint events to the cheering of a supportive crowd. After a chaotic lake swim and intense battle on undulating roads,first-place accolades went to Charlie Swales and Neve Hattee in the sprint event. In a day of comebacks and records, the hilly southwestern region of Germany witnessed a doubleGerman win at Ironman 70.3 Kraichgau. Ripping past woodlands, vineyards and orchards, thousands of triathletes took on the land of 1,000 hills on 29 May. Making a return to racing post-pandemic, Laura…

From £5,599 Introducing the bike that took Joe Skipper over the iron-distance in less than seven hours… When Joe Skipper was drafted in to replace Alistair Brownlee in the week of Sub7, the team at Argon 18 must have been thanking their lucky stars. Skipper may have been bested by Kristian Blummenfelt over the distance, but the Brit’s 3:16:24 bike split, which he achieved on his way to a time of 6:47:36, was truly a thing to behold. His bike? The Argon 18 E1l9Tri+ Disc. This is a bike that had been left untouched for six years until it was updated recently with hydraulic disc brakes and a revamped frame. According to Argon 18, this latest version can give the rider a 17-watt aero advantage over the previous Ell9 “when…

FEATURE CLAIRE CASHMORE & DAVE ELLIS Heaven on a plate for professional athletes, Loughborough University boasts some of the world’s top training facilities and is the proud home of British Triathlon. From the blue depths of the vast Olympic pool, to one of the country’s largest strength and conditioning gyms, it’s no wonder that this quiet market town is where decorated Paralympians Claire Cashmore and Dave Ellis have chosen to put down roots. With the racing season well underway, we joined the couple to get an idea of what a full day of training as elite paratriathletes looks like. We got to know the close-knit paratri squad and witnessed the immense volume of training (and food) the athletes put away on a daily basis. Claire and Dave are both passionate…

1 CUT YOUR HAIR The most famous song by Pavement, the ultimate slacker band, is Cut Your Hair. And cutting down on hair is a surefire way to gain race speed on a budget. I shaved my legs and the result was a 21sec saving over a 40km bike leg. Lose the beard and you’ll go even faster… 2.STOP SWIM SICKNESS The motion of open-water swimming can make you feel nauseous and lead to sickness in Tl (swim-to-bike transition). Don't worry, we've all been there! Helping us now are a pair of £2.99 (anti-nausea) travel sickness bands from eBay. 3 DIY DRINK Using a sports drink delays fatigue and enhances performance. Make your own 500ml sports drink with a recipe from the English Institute of Sport's Dr Kevin Currell: Add…

Former modern pentathlon Olympian professor Greg Whyte is a pre-eminent authority on exercise physiology and sports and exercise performance in the UK. But he’s probably best known for training, motivating and successfully coaching 23 Sport& Comic Relief challenges. Race experience leads to enhanced performance, or at least it should. And much of that experience, itself, comes from taking part in regular racing events. Each year our technical performance (for example, feeding and pre-race strategies and equipment) and tactical performance (positioning at the start of the swim, pacing and transition times) should improve with every race as we progress throughout the season. But we often overlook one key aspect and forget to reflect on our achievements and progression. "Spend as much time on identifying the strengths as yon do the weaknesses…

ESCAPE FROM ALCATRAZ HOW WAS IT FOR YOU? ANNIE BROOKS Annie Brooks is a thirty-something ‘look pro go slow’ triathlete and owner of For Every Adventure womens multi-sport clothing. She was diagnosed with epilepsy in 2012, but fell in love with triathlon and has been swimming, biking and running ever since. what do you get when you cross 2,000 people, an old prison, fog, hills and a very famousbridge? No, it’s not a joke, it’s the Escape From Alcatraz triathlon, and I’m still in shock I just raced it. After lockdown and the lack of races to Keep me After lockdown and the lack of races to keep me focused, I spontaneously entered the Escape From Alcatraz triathlon ballot. I’d previously entered and not got a spot, but was keen…

MARTYN BRUNT Martyn is tri’s foremost average athlete and is living proof that hours of training and endless new kit are no substitute for ability. This came to me when I saw some online poll or other asking what policies you would introduce if you were head of your own party. My thoughts immediately turned to all things tri and, worryingly, the punishments I would mete out to people who transgress the unwritten, but widely known, rules that hold our sport together. Having scribbled a few down I read them out to my wife who started calling me Kim-Jong-Brunt, suggesting that I was in danger of coming across as more of a mad dictator than a benevolent president. So I’ve softened my stance a bit with some financial inducements for…

START QUICK SCIENCE Looking to train stronger next session? It’s time to turn to cherries, according to recent research in Medicine and Science in Sport and Exercise undertaken by a team led by PhD student Jimmy Wangdi. Ten participants completed two sets of knee-exercise trials after either seven days of Montmorency cherry supplementation (MCC) or a placebo. The subjects completed a battery of tests including singleleg jumps and isokinetic contractions, and soreness measures were assessed before, immediately after, plus 24 and 48hrs post-test via blood tests and muscle biopsies. The team then analysed several' recovery markers’ including levels of creatine kinase, which is associated with muscle damage, and C-reactive protein, associated with muscle repair. The results? MCC ingestion conserved muscle strength better than the placebo, while, at a deeper level,…

STAR LETTER Got an opinion to share? Then email us at fao220@220triathlon.com SUMMER DIPPING I hate the cold. Not a fan, never have been. All of my triathlete friends can’t speak highly enough about the virtues of cold-water swimming, but for me open water swimming over the winter and spring was far too cold for comfort. I came to swimming pretty late in life (all I’ll say is I’m 50-plus), so have been quite nervous to get into the wild swimming craze, sharing the water with all those critters and various wildlife! This past week I’ve finally joined some local ladies for their morning river dips and all I can say is I’m hooked. Never have I come across such a welcoming and fun-loving community of people. I’m on…

The challenging course in Roundhay Park, with a city centre finish in its earlyyears, has set the backdrop for thrilling World Triathlon Championship Series (WTCS) races in Leeds. It has also built on the city’s legacy as the home of the Brownlee brothers. Almost every year a race has taken place, one or both of the Brownlees - Alistair and Jonny - has hit the headlines. Sparks seem to fly whenever a Brownlee is on the start line in Leeds and the fireworks are even louder in front of a partisan home crowd. These races have also become a microcosm of their careers: dominating from the front in the early years, becoming more frayed at the edges as time wears on. A glorious first race in 2016 couldn’t have gone…

DON'T MISS AN ISSUE! Need some training and racing inspiration? Or fancy signing up for your first race in 2022? Whatever your targets, our one goal here at 220 Triathlon magazine is to make sure you achieve them. In every issue we bring you the best training and racing advice, as well as all the cutting-edge kit you need to perform at your optimum. And, for a limited time, you’ll be able to enjoy your first 3 issues for just £5 when you sign up for a subscription. So don’t delay, subscribe today!…

Gabs (Burden) has been sea swimming throughout the winter, which is paying dividends now summer's here. “I've also found a cracking group of people from Portsmouth Triathletes to ride with each week," she says. “Its helped me enjoy long rides even more and we also completed the Hampshire Hilly Hundred sportive together." Gabs radiates positivity and is “feeling very fit and strong". So, does she have any concerns? “All my long rides include a bacon roll stop halfway round and there won't be this option at Ironman Wales!" As for Kaylee (Hawkins), she couldn't make the last camp as she was competing in the New Forest lOO Cycle Sportive, but she's equally as positive about the experience. Our jet-setter's completed the Prague Marathon and trained in Mexico while on holiday.…

»Fitting in exercise LAUREN DRINKWATER Lauren is a certified advanced personal trainer and group exercise instructor, specialising in ante- and post-nata I fitness, mumfitwonder.com One of the first things you learn when training to be an exercise instructor or personal trainer is to understand obstacles and barriers to exercise. Why person be unable to fit into their lives? And how can you help them to overcome that obstacle or barrier? A LACK OF TIME We all know there are different life circumstances and scenarios that bring about a range of reasons why a person has to give up, is unable to, or simply doesn’t want to exercise. But the issue I encounter the most as a personal trainer to women and mums is time, or lack thereof. And with this…