Innehållsförteckning för March 2023 från 220 Triathlon

START Many won't be aware that January 2023 is a pivotal month in the history of swimming, as FINA updated its rules to allow wearable devices in competition. Which makes it rather fine timing for Whoop and Tyr to launch the Tyr x Whoop Durafast Elite jammer Swimsuit (£69) and the Tyr x Whoop Durafast Elite Diamondfit Swimsuit (£94). Both suits feature an inner pocket that cradles the Whoop 4.0 sensor (not included) flush against the flesh to collect a host of data to improve your performance. That said, as Whoop triathlon users are aware, this isn't about monitoring stroke rate. It's more about lifting the physiological lid, so providing feedback on heart rate, heart rate variability and more in the name of understanding your readiness to train. HOTTEST NEW…

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HOW FAR? “On their own, each discipline is quite sizeable and so will require specific training” The standard distance, sometimes known as the Olympic-distance event, will include: Who is it suitable for, and what level of fitness/ability will you need? This race will take the world's fastest about l:45hrs and can take others up to 3.5hrs. For those wanting to compete, this is a tough event with a narrow margin for error to avoid blowing up. It requires a focussed amount of training and work at transitions. For those looking to collect a finisher's medal, you should still commit more prep time than for a shorter tri. On their own, each discipline is sizeable and so will require specific training. It's wise to ‘test race’ each discipline with swim events,…

KIT ZONE Run packs really come into their own in winter and during long training sessions or races, and both of these options are brilliant in their own right. This five-litre version offers a decent amount of storage, with a large zip compartment on the rear, a zip pocket (large enough for phones, keys or other essentials) on the front of each shoulder strap and multiple small elasticated pouches. There are then two large pouches between the back system and the outer pocket, with one primed for an additional water bladder, plus an elasticated drawstring cord for strapping on extra layers. Two 500ml soft flasks slide into the shoulder sleeves and are easily drunk from without being removed. The whole package weighs in at 336g (size medium), which is more…

Within a market that's seemingly saturated with swim changing robes, can watersports brand Gill Marine bring anything new? Sitting at a reasonable price point (with 10% off online for new newsletter subscribers) we actually liked the Aqua Parka a lot during December when it felt like it rained everyday. Heavy duty with taped seams, it was fully waterproof even in the heaviest downpours and seemed to offer a halfway house between a waterproof coat and a swim robe, looking less ‘obvious’ and being slightly more fitted, though our size medium (5ft7in female tester) still had plenty of room to change. Zipped pockets, a large zip pull and a generous hood add to the features, with a black and a green option also offered. gb.gillmarine.com 92 % VERDICT Substantial and very…

There isn't a way we can avoid the big confession here arriving a couple of weeks before the festive break, this posh version of a onesie was pretty much all we wore throughout the holidays. That's testament to just how good it is though rather than (we hope) being a sign of our slovenliness. Swimming in open-water most mornings and then pulling it on afterwards to test, we soon found we didn't want to wear anything else. So what's the spec? Well, designed for ‘getting warm and staying comfortable in the outdoors’, this jumpsuit from Cornish B-Corp company Finisterre screams quality. Made from a sustainable fabric of wool blend with wool and recycled synthetic fibres, it felt very soft against the skin but extremely warm without being sweaty or stuffy.…

Coming from a warmer country [New Zealand], when I first moved to the UK I was baffled by actual winter training, and how people managed to survive the frozen months. Over time I've come to the realisation that not only is winter more than just something to be endured, there are benefits to be had from training in cold, wet, muddy, yucky weather, and we should embrace it. For most endurance athletes winter is the time for development, when you work on your endurance and efficiency. You've got more time with no major races to prepare for. Training can seem less specific but that specificity should still be there, it's just at a lower bandwidth that tends to be that bit broader. The physiological systems that are developed during this…

ANNIE EMMERSON Annie Emmerson is a familiar voice to triathlon fans having been a BBC and Super League Triathlon summariser and commentator for more than a decade. A former world duathlon champion and coach, she still holds performance goals of her own and having just turned 50 is aiming for a new marathon personal best in Edinburgh in May. I was 19, had returned from Spain and was working in a telesales job not quite knowing what to do with my life. Having started swimming in a pool in Brentford before work, I met a triathlon coach called Andrew Potter. He suggested triathlon and it was a sliding doors moment. It was what I needed in my life. My first national championship in Wakefield is etched in my mind. I…

Runner-turned-triathlete India Lee is a former European short-course champion, a three-time Ironman 70.3 winner and is ranked inside the PTO's top 40. But despite pursuing a career in triathlon, the swim, bike, runner from Alton in Hampshire doesn't take herself or her sport too seriously - an attitude that was tested recently after she was stung with a 5min penalty in thelronman 70.3 WorldChampswhen she was having the race of her career. We caught up with India to talk about that incident, what she loves about the sport, being a pacer in all three disciplines for Kat Matthews’ successful Sub8 attempt and her trepidation about stepping up a distance. 220: How did you get into triathlon? India Lee: I'dbeen a competitive runner and gained a scholarship to run track and…

HOW FAR? The super sprint distance can vary slightly from this, but in general… Who is it suitable for and what level of fitness/ability will you need? This race distance will take people around 30-6omins. Therefore, many active individuals can find this distance an excellent entry to triathlon if they're trying to complete the race, as the distance of your weakest discipline will be manageable. Don't be fooled by the short distances and assume it's easy, though. To race this event well, you must get close to your maximum effort for each distance. How many training hours do you need? Training for a super sprint can easily integrate your general fitness throughout the week. Generally, you should do at least one session of each discipline every week and think about…

YOUR FIRST TRIATHLON HOW FAR? The middle distance, otherwise known as a half lronmanor70.3, includes… Who is it suitable for and what level of fitness/abilitv will You need? This race distance can take the fastest athletes less than 4hrs and has an upper cut-off of 8.5hrs. This makes it a distance that's a big step-up for most athletes. How many training hours do you need, and how will it impact your life? Training for a middle-distance event at the faster end is similar to a standarddistance race with two exceptions: your long run needs to be a little longer, and your longer bike needs to be 2-4hrs. Otherwise, the general sessions will be similar. Therefore, training will impact your life and you must plan carefully throughout your day and your…

MEET THE TEST TEAM OUR RATINGS 90+ % BUY NOW A GENUINE CLASS LEADER 80-89 % IMPRESSIVE ONE OF THE BEST YOU CAN BUY 70-79 % GOOD A DECENT PERFORMER 50-69 % AVERAGE IT'LL DO THE JOB WELL ENOUGH 0-49 % POOR SIMPLY PUT, DON'T BOTHER! HELEN WEBSTER 220's editor is also a qualified open-water swimming coach. ROB SLADE 220's content editor and resident adventure seeker. 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.…

KIT ZONE The Trail RC sports a similar design to the Gecko, but it has less padding on the back system. As a result, the pack and bottles weigh a paltry l77g (size medium), which is hardly noticeable when worn without anything in it. This is great but, as we mentioned to the left, the lack of padding means the Montane will just edge the Scott for comfort if you're fully loaded. That lack of padding means the Scott also breathes better, with the thin, perforated material making this the better option on hot summer days. Another difference compared to the Montane is the fastening system. Here, you simply have two cords that clip across the chest to keep it in place. They work well and proved comfortable enough in…

There's a Garmin out there for everyone now it seems, so where does this rugged hybrid sit? Well, the watch hands offer analogue timekeeping in all environments, while the wide range of other Garmin stats and tracking are available behind on the digital display. The Solar version on test here (£529.99v£479.99)gives70 days in smart watch mode and 31 days in GPS mode, too, which is superb. We did find for sports use the digital display was a bit small and cramped and especially hard to read under water (the hands move to 3:15 when using the widgets) though, so if use during training is your prime goal, look to other watches. garmin.com 75 % VERDICT Rugged looks and quality Garmin tech, but we like a more easily-read dial…

SHORT-SLEEVED TRESUITS Performance is key for race tri-suits, so consider chamois, grippers and pocket options. Fabric should also be quick-drying and sweat-wicking. ORCA Athlex Aero Race Suit £149 Speedy yet supportive suit that's highly breathable for warmer climes. Issue 404 orca.com CASTELLI PR Speed Tri Suit £300 Made to be highly aero, with feather-thin fabric and ample pocket storage. Issue 404 saddleback.co.uk ASSOS Triator SS Speedsuit £380 Oozes quality, with comfy chamois, honeycomb arms and fast-drying material. Issue 404 assos.com STOLEN GOAT Upstart Tri-suit £160 Striking suit with aero sleeves, a split-front design and comfy material. Issue 404 stolengoat.com TRI-FIT Evo Next Gen £189 Classy suit with silky-smooth fabrics and well-crafted tri flourishes. Issue 404 tri-fitathletic.com TOP-END WETSUITS If your goal is to exit Tl at the front of the…

THIS MONTH'S COACHING PANEL JAMES WITTS Treating DOMS James Witts is a freelance sports writer and former 220 Triathlon editor. ANDREW SHEAFF Swim warm-downs Andrew is a swim coach at the University of Virginia, the reigning NCAA champions. JOEL ENOCH Testing run form Joel is an awardwinning triathlon coach who's also a nutritional expert. ANDREW HAMILTON Booze vs racing Andrew is a highly qualified and respected sports scientist who edits sports-science publication Peak Performance. -► TREATING DOMS I suffer badly from DOMS. Can you give me strategies to cope, please? Richard Jones A Delayed onset of muscle soreness, or DOMS, is a familiar experience for all of us. You spend a night unleashing fartleks… and spend the rest of the week walking around like you've been tasered. Okay, hyperbole but…

‘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…

“Blenheim Palace provides a stunning and safe setting for your first triathlon” HOW FAR? The sprint distance may have a slightly shorter swim if it's a pool-based event {400m); otherwise, it will consist of… Who is it suitable for, and what level of fitness/ability will you need? This race will take from under an hour to 2hrs and is also used on the elite circuit. You want to be comfortable racing quite hard in each of the single disciplines and can even use single-sport events as milestones to pace your triathlon. How many training hours do you need? This is an intensive racing distance but a manageable challenge. You should be able to complete a sprint-distance triathlon with a little bit of training in each discipline - totalling about 4~6hrs…

HOW FAR? Long course, also known as a full or Ironman distance, is… Who is it suitable for and what level of fitness/ability will you need? This race distance can take the fastest athletes around 7.5 hours, but most races have a cut-off of 17 hours. The biggest limiting factor is how much time you can dedicate to training. You must be cautious stepping up to this distance if you have previously struggled with injuries. How many training hours do you need and how will it impact your life? Because of the sheer distances involved, you need to allocate occasional ‘big weekends’. This can impact family life. You should discuss these goals with those closest to you. Most people stepping up to long-course training must allocate 1012hrs per week. You…

Suunto's arguably fallen behind the likes of Garmin and Polar in the multisport market, so it was with a modicum of anticipation that we tested what the Finnish brand terms its ‘most powerful and best-performing GPS yet’. They also deem it ‘ultra thin and tough’, which it certainly is, measuring just 43mm × 43mm × 18mm and coping with an off-season period that included regular mountain-bike sessions in the Forest of Dean. But how ‘powerful’ is it? Well, there are certainly a wealth of features for the meticulous triathlete to pore over. In the swim, it records pool pace and distance; in open water, you're looking at distance only. It also records heart rate, but we remain unconvinced of the accuracy of this metric in water. On the bike, you're…

If you don't want to splash out on a decent bike computer, then Wahoo's speed and cadence sensor bundle - paired with a smart phone and free app - is a good way to start a more data-driven approach to training. Installation is mostly effortless, with the speed sensor mounted onto my Mavic wheel hubs with a little jostling and the cadence unit easily secured onto a shoe or crank arm. Ahead of training, linking the units to the app via Bluetooth or ANT+ is instant and data is displayed clearly if you mount your phone on the bars. Cadence, speed, elevation, vertical ascent in metres (VAM) are all recorded, with the app presenting a history of your workout times. They're easy to switch between bikes, making these a good,…

Sometimes a base layer and a tee just aren't enough in winter. That's when a lightweight water-resistant running jacket can be a saviour for your offseason run training. But which jacket should you pick? To help you make that decision, we've tested a total of 12 running jackets split between both men and women. But before we get to the reviews, let's talk about what we tend to look for… The first question must focus on how the jacket will be used and what your specific needs are. If you run hot while exercising, you're not going to want anything warm, but rather something to keep out the wind and rain. In our opinion that's the optimum choice, as you can easily layer up with warmer base and mid layers…

TRAINING NUTRITION Any excuse to save on washing up and I'm all ears! This month we're focussing on just that. Four, delicious balanced meals that can be mustered up using one cooking pot. So why is a one-pot meal relevant to a triathlete? Sometimes we forget that food is greater than the sum of its contents. By that, I mean that eating well for triathlon performance isn't just about getting in the right macros. It's the difference between the words ‘nutrition’ and ‘nourishment’. Nutrition is about the nutrients we need to fuel our bodies in the correct way to prevent disease and to process food into energy. Nourishment goes far beyond this. It's about the way we shop and prepare food, an understanding of where it comes from and ultimately how…

Can you help me ride in the wind? A Riding in the wind's a useful skill to learn in the UK, especially upon moorland or beside the coast. More experienced triathletes can learn to ride in packs and even form echelons, where you shape your mini-peloton depending on the angle of the wind. However, to start with, simply remember to shift down a gear or two to maintain a smooth, efficient pedal stroke. That'll mean decreased speed but that's fine. Measure your ride by effort rather than what speed/hr you can hit. This is where a heart rate monitor comes in handy. When the headwind strikes, aim to remain at a pre-specified heart rate and you'll pace your ride far more effectively. I've signed up to my first duathlon. How…