Innehållsförteckning för Spring 2023 från 220 Triathlon

Mmmm…sodium bicarbonate. Now, while this might not sound as appealing a prospect as other sport nutrition products, there is some interesting research and results that back up this new product from sport fuel pioneers, Maurten. Sodium bicarbonate has a long history of use for its performance benefits and is recognised by the International Olympic Committee (IOC) as one of the very few, non-prohibited supplements that directly improve sport performance. Large doses of sodium bicarbonate counteract the negative effects of the rising acidity that overwhelms the muscles leading to exhaustion - during all-out, intense anaerobic efforts. HOTTEST NEW GEAR But stomach issues and the unpredictability of ingesting considerable amounts of sodium bicarbonate have traditionally cancelled out any performance gains. Here, though, Maurten use the same principle as their gels and drink…

DON'T MISS AN ISSUE! Need some training and racing inspiration? Or fancy signing up for your first race in 2023? 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 receive a fantastic pair of Huub Brownlee goggles, worth £34.99, plus save 30% when you sign up for a subscription. So don’t delay, subscribe today!…

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.…

As we’ve mentioned, these lightweight gloves from Scott are effective wind blockers, with Gore-Tex’s Infinium technology doing its job diligently. Given their lightweight nature, they’ll be a handy bit of kit to chuck in a pocket through spring and even on cooler summer mornings as well as mild winter days. Where the Castelli gloves excelled in touchscreen compatibility the Scotts struggled, but one area these gloves do outperform their competitor in is with pulling them on and off. The Scotts have a handy pull-tab, so it’s a much easier experience than with the Castellis. We also felt that these gloves stayed in place on the hand slightly better, with less bunching between the hand and handlebar. That said, grip and dexterity are pretty much on par with Castelli when it…

KIT ZONE After a decade of middling reviews of their shoes throughout the 2010s, we’ve been belatedly bowled over by Under Armour’s Flow Velociti running shoes in the last couple of seasons. What we dismissed as a gym brand had come good in running. Worn by Sharon Lokedi for her 2022 New York Marathon win, the new unisex Flow Velociti Elite ups the ante (and the price tag) of the £140 Flow Velociti 2s by, you’ve guessed it, inserting a carbon foot plate into the midsole. Unlike the Kiprun KD900X or the Hoka Carbon X, for example, the running feel is more measured and comfortable, and there’s no breaking-in process. A ‘carbon lite’ if you will, which acts as a smoother introduction to the genre but does feel less aggressively…

Changing robes might be pretty ubiquitous in swim circles now but we don’t see as many folk using the towel versions, which always strikes us as odd as they’re arguably much more useful. Pull your wetsuit off and pop this towelling robe on over your swimsuit/ shorts and you can easily rub yourself dry and then get changed within it. This version from Zone3 is reasonably priced for a heavyweight and snuggly robe with a large front pocket and hood. We found it had plenty of room to dry and get changed in (one size) and did the job well. There is a tradeoff for all that warmth in that it dries quite slowly, though, so you’ll need somewhere to hang it. HW zone3.com 82% VERDICT Get warm and dry quickly…

SHORTSLEEVED 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. 83% ORCA Athlex Aero Race Suit £149 Speedy yet supportive suit that’s highly breathable for warmer climes. Issue 404 orca.com 84% CASTELLI PR Speed Tri Suit £300 Made to be highly aero, with feather-thin fabric and ample pocket storage. Issue 404 saddleback.co.uk 87% ASSOS Triator SS Speedsuit £380 Oozes quality, with comfy chamois, honeycomb arms and fast-drying material. Issue 404 assos.com 88% STOLEN GOAT Upstart Tri-suit £160 Striking suit with aero sleeves, a splitfront design and comfy material. Issue 404 stolengoat.com 91% 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 T1…

TRAINING NUTRITION Time to take a break? Having some ‘down time’ from training is a must as it will restore your motivation as well as give your body some well-earned recovery time. A break from the shackles of your training routine means you can relax a bit with your diet, too. You do want to be in good shape for the start of the new season, however, so I’m not suggesting hitting the mojitos and getting takeaways every night! Instead, focus on the foods that you know are good for you, e.g: wholegrain, nutrient-dense carbs such as brown rice, oats, and lentils to maintain steady blood sugars, reduce hunger pangs and keep your gut healthy; starchy vegetables, such as sweet potato and butternut squash provide a low-fat boost of superfood antioxidants…

TRAINING LOCATIONS GUIDE TO MALLORCA THE NORTH Port de Pollenca and Alcudia Sitting just below the Tramuntana Mountains, Port de Pollenca and Alcudia are perfect for athletes looking for a cycling focus with long days in the mountains. The world-famous Sa Calobra can be accessed from here, although that’s a big day in itself! There are 25m indoor municipal pools in Pollenca, Port de Pollenca and Alcudia, but because this is such a popular training spot among triathletes a number of the larger hotels also have private 25m training pools (see Viva Blue, Hoposa Villaconcha, Hotel & Spa Ferrer Janeiro). Some even include underwater video analysis if you’re looking to perfect your swim technique. There are accommodation options for all budgets, and with Baia de Pollenca and Baia de Alcudia providing…

I’d never watched a triathlon before 2017 and only vaguely knew what sports were in it. I was reporting on rugby league, AFL and cricket here in Australia when Gravity Media won the rights to produce the first Super League Triathlon at Hamilton Island and I was put forward as a potential host. I told them I could commentate even though I’d never called anything before! But I studied everything to the nth degree and haven’t missed a Super League event since. Now I’d be more likely to watch a triathlon than a rugby league grand final. It’s an amazing sport filled with incredible humans with surprisingly little ego. I think being part of Super League at its inception meant I’ve loved it more than any other job I’ve ever…

Whether it’s ploughing through ankle-deep mud at county crosscountry or battling crosswinds in Lanzarote, there’s little to wipe the smile off the face of GB pro Nikki Bartlett. With two top-10 finishes in the Ironman 70.3 world champs plus a host of podiums from races around the world on her impressive resumé, the 33-year-old former rower was in ‘super chilled’ mood as she caught up with 220 from her Lanzarote training camp ahead of another planned season of improvement. 220: What do you enjoy most about off-season training? Nikki Bartlett: It’s simplicity at its finest. Just getting into the groove with no pressure of upcoming races. I spent the weekends in January racing crosscountry, which was so much fun, just getting stuck in the mud while giving it my best…

British-based Parcours has forged a reputation for impressive ride quality at a good price. And so it is with the Chrono Max (805g) and disc (1,240g) combination that hits the tills at £1,649. Yes, that’s still £1,649 and is still more than many of you have spent on your bike. But in the svelte world of carbon hoops, that’s positively frugal with many of Parcours’ more established competitors pricing their disc wheels alone at over two grand. (If you’re looking to purchase either on its own, you’re looking at £600 for the Max with steel bearings, £700 for ceramic, and £1,049.00 for the disc.) Our test period rolled out through the winter, which traditionally isn’t the perfect platform to combine a front rim that nestles at a sizeable 83.8mm deep…

First things first, that name. It’s pronounced ‘stir-kuh’ and means strength in Old Norse, albeit this is a British brand who’re looking to grab a slice of the sport nutrition market. And they’ve made a good start with this rather tasty rice bar. We tested the apple, cinnamon, caramel and sultana combo, which delivered a sweet hit without being too sharp. The soft, chewy texture is appreciated when a couple hours into a ride. Unlike some bars, it’s not dry ensuring smooth transition from mouth to gullet. Each bar delivers a hefty 294cals, of which 57.2g comes from carbs and only 6.2g from fat. That’s a pretty good split for such a high-energy morsel. The only moot point is the lengthy ingredients list. In our experience, brevity often equals healthier.…

The system is fiendishly complicated in its development but straightforward to understand for both for tired triathletes during a race and technical officials, who can use the information it provides to make informed decisions on issuing penalties. Assume a standard non-drafting race such as an Ironman with a 12m draft distance rule… ► Cyclist A approaches Cyclist B on the road. ► Cyclist A closes within 16m of Cyclist B and an orange light comes on on Cyclist B’s rear Race Ranger unit. ► When the gap narrows to under 13.5m the light turns red. ► Once Cyclist A crosses the 12m threshold, the light turns blue. They are now in the draft zone and must overtake. ► When Cyclist A passes Cyclist B, Cyclist B’s rear light goes out…

Fartlek running originated in Finland in the 1930s and has been used by countless runners and, more recently, multisport athletes ever since. The basic translation of fartlek is ‘play with speed’, with the aim being to mix your pace within the session but without stopping like you might during an interval session. The beauty of fartleks is that you can work on many different aspects of your run performance just by changing the speeds you’re hitting and the duration of time you’re hitting them for, a bit like turning the dial to get the right temperature on your oven. I’m a big fan of fartlek training for triathlon because it requires you to run well while fatigued, which is exactly what you need to do when running off the bike.…

▶ FORMENTOR LIGHTHOUSE RIDE This classic is just 35km (return) from the base of the first climb, but these are not easy kms. With nearly 1km of ascent along winding roads, you may struggle to stay focussed as the views are truly magnificent. It’s best to get out early, as it gets very busy during peak season. Waypoints: Port de Pollenca, Formentor, Port de Pollenca Route: bit.ly/rideformentor ▶ COLL DE FEMENIA The Coll de Femenia is a classic Mallorcan climb that will test even the strongest legs, while descending the Batalla is an experience not to be missed. With sweeping switchbacks nestled in the pine forests and sudden exposed views across the island, it’s a truly magical route covering 67km and 1,055m of ascent. There are plenty of café stops…

01 IRONMAN 70.3 ALCUDIA MALLORCA 13 MAY 2023 One of the M-Dot brand’s most treasured middle-distance events for over 10 years… This half-Ironman has been a firm favourite among triathletes for over a decade. Based out of Alcudia (less than an hour’s drive from the airport), it’s characterised by a fine white beach, calm, clear waters and fantastic views. The swim, departing from the fantastic beach near Port d’Alcudia, is a single loop, with conditions typically ideal for racing. Despite the island being home to some fantastic climbing, the bike route, which follows part of the popular Ma-10 and takes in the towns of Port de Pollenca, Lluc and Muro, only features one major climb and a total elevation gain of 850m. Once you’re back into T2 your next task…

HOKA CARBON SHOES “The latest model is incredible and I feel as if they just propel me forward. It feels as if I can’t run easy [i.e. slowly] in them” CERVÉLO P5 "I just love my bike and I like that it’s really pretty as well - it changes colour if you look at it from different angles.” ERDINGER ALCOHOL-FREE GRAPEFRUIT FLAVOUR “I hate grapefruit and thought I’d never touch it, but I love it and I’ve even converted my dad who won’t normally drink anything below 5.7%.” SANTINI RUN SHORTS “I even wore them under my tri-suit in the 70.3 worlds, when I stripped off my race suit in transition and put on a vest top for the run.”…

There’s much to like about this jacket. It comes equipped with a windproof fabric on the front and upper arms, which shed cold breezes well, while the rest of the garment uses a lightweight, breathable fabric. This makes it ideal for days when you need protection from the chill but don’t want to overheat. It proved just warm enough down to mid-single-digit temps and the ventilation through the lighter fabrics insured things didn’t get to hot on climbs or in milder spring weather. It’s comfortable to wear, three jersey pockets swallow essential items well and the fit was also spot on, too. There are three colours on offer (including this one with a handy high-vis strip). The only thing going against it is that it’s not very packable. RS scott-sports.com…

Most of the products reviewed here at 220 find their way on to these pages due to being new to market and sent in for review. Every now and again, though, one of us buys something that they find so darned good they add it to the mag, such was the case with the Flexa Seamless Run Leggings from bamboo brand Bam. So what’s the story? Well, these leggings were bought as part of this tester’s (seemingly endless) quest to find a pair of run leggings that are soft and comfortable, that move well and which stay in place over long distances. Being a runner with large hips and a small waist, we invariably find most pairs are either too tight on the legs or need cinching and tying tight…

Booking a dream race in another country is an amazing feeling, but packing for said trip? One thing that can make it less of a chore is some decent luggage. While an old-fashioned suitcase will inevitably do the job, a specific bag tailored for active travel can often make packing and unpacking easier. We tested each piece of luggage here against set criteria: organisation, performance of the wheels, protection for kit (though we’d always advise taking your helmet in hand luggage), ease of transport, security and value. That first point is arguably one of the most important, as it allows you to separate casual kit with your performance gear. However, it’s also vital your kit gets to your destination unscathed, so protection and security were also high on our priority…

► Drafting rules in triathlon are there to stop a cyclist gaining an energysaving advantage by tucking in behind another rider. ► The rules state that a following cyclist cannot enter the draft zone (the area directly behind the bicycle in front) unless they plan to overtake. ► Once within the draft zone, they have a set number of seconds to make the pass, at which point the overtaken rider must drop back to the legal distance. ► If the overtaking rider finds themselves immediately in the draft zone of the next rider on the road they must continue overtaking until they have an acceptable gap. ► While draft distances vary from race to race, they are typically set from 7m to 20m. The longer the draft zone the more…

THIS MONTH'S COACHING PANEL NIK COOK Single-sided power meters Cycling writer Nik is a competitive multisporter who’s competed for Team GB in duathlon BRAD BEER Lower back pain Brad is a sports & exercise physiotherapist, founder of Pogo Physio, and is head physio for Super League Triathlon. MAT BRETT Bike-descent safety tips Mat is a top cycling journalist and former editor of 220 Triathlon magazine.. ANDREW SHEAFF Tumble turns – yay or nay? Andrew is a swim coach at the University of Virginia, the reigning NCAA champions. SINGLE-SIDED POWER METERS Q Is a single-sided power meter worth bothering with? Martin Bateman A A single-sided power meter works by having stress gauges on one crank arm or pedal, transmitting this information to your head unit and then this data is simply doubled…

▶ SWIM: SA RAPITA Sa Rapita has to be our recommendation tor openwater swimming in the south. From Club Nautico in Sa Rapita access the beautiful long beach and swim to the rocky point (Ses Covetes) at the far end and back (3km), looking at the rays and, if you’re lucky, a small octopus or two along the way. ▶ BIKE: THE MONASTERY CLIMBS The south of the island is renowned for its monastery climbs. This 130km route from Colonia Sant Jordi to San Salvador, Bonany, Santuari de Cura, Llucmajor and back has over 1,600m of ascent and plenty of opportunities for hilltop cafe stops. The monastery climbs are also great ‘hill rep’ locations, but if you go in February or March expect to be joined on those hill reps…

MALLORCA 312 An iconic event for cyclists, the 312 is ideal if you’re feeling masochistic and want to take on 312km of riding with a punishing 4,300m of elevation gain. The route takes on all the island’s most notorious climbs and comes with fine views to boot. mallorca312.com BEST FEST Now in its 10th year, Best Fest, which kicks off with the Mallorca Olympic Triathlon, is a seven-day open-water swim festival that hosts a range of swimming events and training clinics from its base in Colonia Sant Jordi. bestopenwater.com PORTOCOLOM TRIATHLON Based out of a beautiful natural port, Portocolom Triathlon is an ideal curtain raiser, with its 2 April date offering the chance to race in much better conditions then you’ll find back home. A 55.5km and a 111km distance…