Innehållsförteckning för May 2023 från 220 Triathlon

START 3 OF THE BEST PROTEIN POWDERS £29.99 for 480g This lemonade-flavoured clear whey is great for summer, as you can mix it with water and have it over ice for a refreshing drink. It delivers 26g of protein per shake. foodspring.co.uk UNDER £40 ELITE ULTIMATE WHEY £32.99 for 750g Developed with the All Blacks, this whey protein can be mixed with water or milk and delivers 24g of protein per scoop. Available in strawberry, chocolate or vanilla. healthspanelite.co.uk UNDER £50 SIS REGO RAPID RECOVERY+ £49.99 for 1.54kg A mix of 38g carbs and 24g protein, plus a range of BCAAs, this is a decent option if you're looking to aid muscle repair and replenish energy stores after long, heavy sessions. scienceinsport.com…

STAR LETTER Got an opinion to share? Then email us at fao220 @220triathlon.com WRESTLING WITH WINTER A week after returning from Taupo, New Zealand, and three after participating in the Ironman there, I was still nursing my legs and musing on how one maximises less-thanideal training conditions. I won't be alone. Thirty-eight UK athletes enrolled for Taupo (7% of the field). Most, I assume, trained during the damp, ever-shortening days of the British autumn. How did they do it? How did they get on? What is the collective experience and learning? For me, training soon turned to gym and pool. Outdoor cycling was quickly curtailed by worsening conditions. Turbo training substituted; balancing saddle discomfort with increasing hours. Seated cycling helped. Strength sessions were prioritised. A niggly knee tolerated short treadmill…

FEATURE SUPPORTED BY ZONE3 As the weather gets warmer, that means warmer water, and warmer water means only one thing – a return to open-water swimming (hurray!). Whetheryou love it or fear it, though, it's a simple fact that most triathlons are completed in open water, so it makes sense to perform some of your swim training in the same environment as you'll be competing. After all, swimming in open water is not the same as swimming in a pool! However, many triathletes make the mistake of performing their open-water sessions without much of a plan. They'll often swim for a set amount of time, with no specific goal beyond completing the mins or covering a certain distance. While doing so can be effective for re-acclimatingyourself to open water, it's…

ON THE MAGIC OF TRIATHLON: “When looking at the 100m sprint, it's only about time, or winning or losing the race. You never have the feeling of accomplishing something when you have finished it.” ON WINNING KONA IN 2014: “If you believe you have won the race too early, then you are probably going to lose it. It's all about holding back and not letting any emotion get to you. Then at the finish line you can let it go.” ON HOW FATHERHOOD HAS AFFECTED HIS TRIATHLON CAREER: “Now it's hard for me to travel, even for a few days. But it&39;s a great motivator. In the past, I needed an hour to get ready for training. Now I do it in five minutes.” ON HIS FINAL KONA PERFORMANCE IN…

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!…

Q How do I choose the right triathlon watch? A Be honest with what you want out of a watch. Just distance, pace, heart rate and time? Go budget or mid-level. Advanced training information? Go mid-level or advanced. Just remember that a long feature list inevitably results in a higher price. Don't be blinded by a setlist that, deep down, you won't use. Q What can I get on a budget? A A multisport watch can't claim that moniker unless it offers the option of multisport mode and tracks each discipline, plus transitions. That naturally means you'll need GPS to monitor the fundamentals of distance covered and at what speed. One of the cheapest is the Kiprun GPS 500 by Coros, at £129.99, albeit we can't quite tell whether it…

AT A GLANCE GPS BATTERY LIFE UP TO 75HRS MULTISPORT MODE? YES SCREEN SIZE 33MM WATCH THICKNESS 14MM WEIGHT 53G 77% VERDICT Fine multisport watch, though is swimming against many rivals at this price point Coros has gained a foothold in the multisport watch market with three biggies: a great price, strong feature list and long battery life. You only have to look at the Coros Pace 2 for evidence of that impressive trinity. The price is in Garmin Forerunner 955 and Polar Vantage V2 territory and, visually at least, it doesn't match their slightly more premium aesthetic. It's sleek at 53g but the nylon strap, which is comfortable and usable, is flimsy looking. But what lies beneath? More precisely, what'sheen upgraded since edition one? Well, Coros has upgraded to…

P64 TIME-TRIAL MASTERCLASS JAMES WITTS Freelance writer and former editor of 220 Triathlon magazine, James specialises in sports science and endurance training. P69 4 RECIPES TO IMPROVE PERFORMANCE KATE PERCY is a nutritionist and keen amateur athlete. She's written three books on sports nutrition and founded Go Bites energy balls. P72 ASK BEN BRIGHT AND EXPERT Q&AS BEN BRIGHT Ben is a former triathlon Olympian (Sydney 2000) and head coach of British Triathlon's Olympic Programme. P76 HOW TO GET FIT POSTPARTUM LAUREN DRINKWATER is a personal trainer and group exercise instructor specialising in ante-and post-natal fitness.…

TRAINING NUTRITION Are you a fan of spicy foods? Well good news, as there's increasing evidence to show that certain spices may have a positive effect on sports performance. For example, studies have shown that consuming ginger can reduce muscle soreness and improve mobility after exercise, as well as increase muscle strength and endurance. Turmeric, which contains curcumin, has been shown to have anti-inflammatory and antioxidant effects, which may help reduce muscle damage and improve recovery. While cinnamon has been found to improve insulin sensitivity, which can help regulate blood sugar levels and improve metabolism during exercise. Its anti-inflammatory properties can also help reduce, you guessed it, inflammation. I've based this month's recipes on four hero spices: turmeric, black pepper, cardamom and a traditional Ethiopian spice, Berbere – a mix…

THIS MONTH'S COACHING PANEL TAREN GESELL Fasted run benefits Taren is a coach and YouTube personality who hosts the show ‘Tri Taren’. He's also the founder of the MOTTIV training app. BRAD BEER Sciatica vs swimming Brad is a sports & exercise physio, founder of Pogo Physio, and is head physio for Super LeagueTriathlon. TOM BISHOP Aero bike tips Pro triathlete Tom represented Team England at the 2018 Commonwealths and recently won Challenge Puerto Varas, Chile. CHRISTOPHE CHAMPS Healthy feet tips Christophe is an expert in biomechanics and the founder of PODO Clinic and Workshop. → FASTED RUNNING BENEFITS Q I'm aware of the many risks associated with fasted running but is it possible to do it safely? Lucy Gardner A It's true, there are many potential drawbacks to fasted…

START Norwegian brand Trimtex shot into the limelight with the help of tri superstar, Kristian Blummenfelt –helped in large part by the now infamous see-through tri-suit he wore to victory at the Tokyo Olympics. Now, you can get your hands on the latest iteration of said suit, thanks to Trimtex's new highperformance brand Surpas. Developed with Blummenfelt's coach Olav Alexander Bu and temperature-monitoring pioneers Core, the suit aims to balance aerodynamics, hydrophobics, heat dissipation, flexibility and fit. The HOTTEST NEW GEAR brand also says it has ‘the lightest fabric ever used in a triathlon suit’. Speed, naturally, is a key factor in the suit's design, and it features carefully-placed ‘turbulators’ on the shoulders and arms that have produced an average 3.5% improvement (and peaks up to 8%) under conditions similar to…

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For those just starting out in triathlon and looking to finish their first race, swimming in open water can be a big challenge. Unless you're a very successful pool swimmer, until you've successfully completed an open-water swim leg, your initial goal should simply be to finish, with little concern for time and placing. Once you've ticked off that first race, then you can shift your focus towards successfully competing against others. There are two main challenges that come with aiming to finish your first race. The first is to develop the swimming skill and stamina to successfully navigate the race distance in the pool. If you don't do this then it's going to be nearly impossible to accomplish that goal in open water. Once you can, you'll then have to…

For those looking to successfully complete a 70.3 (1.9km) or Ironman (3.8km), the race distance itself is the challenge. For those looking to really finish these races strong, another level of fitness and skill is required. Compared to shorter races, these events demand continuous effort, efficient swimming, and great endurance. If you've already navigated one of these races yet want to finish your next one stronger, performing well during the second half of the race should be the focus. Doing so requires improving your efficiency in the water, as well as consistently practising the skill of finishing strong. So performing training sessions and training sets where you finish stronger than you start is key. Not only will this help you develop the necessary fitness, it will ensure your pacing is…

AUGUST 2009 THE FIRST 70.3 WIN Kienle gets the victory ball rolling at Ironman 70.3 Germany in Wiesbaden. OCTOBER 2012 JUST OUTSIDE THE MEDALS IN KONA A month later, Kienle goes long at the Ironman Worlds in Kona and, after suffering from a puncture, finishes fourth, behind the Australian Pete Jacobs, Germany's Andreas Raelertand the Belgian Frederik Van Lierde. OCTOBER 2013 BRONZE IN KONA Kienle improves on his previous best in Kona, making the podium behind Frederik Van Lierde and the Australian Luke McKenzie. OCTOBER 2014 THE KING OF KONA Kienle takes his first fulldistance Ironman crown. The margin of victory over second, the USA's Ben Hoffman, is a comfortable 5mins, and one largely due to yet another storming bike leg that sees him take a full 10mins out of…

MULTISPORT WATCHES When you're juggling three sports it's imperative that you make every second count. Wich is where multisport watches come in. They're designed to feature metrics that help you train and race smature, whether you have four hours or 14hrs a week availble. That's important, because while we might start the year bubbling with enthusiasm, if you either overtrain or aren't monitoring your sessions, it's more than likely that you'll end up ill, injured, or simply unmotivated. Many of you, of course, will already possess either a multisport watch or a more rudimentary fitness watch. But this guide is for you, too, as the tech squeezed into theses sveltewrist-based computers evolves all the time. We still remember the first Garmin Forerunner 101 relased 20 years ago and, while incredible…

PREMIUM • GARMIN ENDURO 2 £929.99 Feature-packed training tool that features impressive pre-loaded TopoActive maps with Garmin's NextFork feature. This tells you the distance to the next trail intersection, which is ideal for trail-run training. An impressive watch with impressive accuracy, garmin.com BUDGET • AMAZFIT GTS £99.99 Has everything you're after in a smartwatch for under £100. Includes modes for swim, bike and run, plus a wealth of health features. Unfortunately, we can't comment on how accurate and durable it is as we're yet to put it through its paces. amazon.co.uk…

KIT ZONE The Wahoo Elemnt Rival launched two years ago andisWahoo's sole foray into the world of triathlon watches. The key to this debut was usability. They stripped out features they deemed redundant to focus on ones that they deemed useful. After a long test, our opinion was split - we appreciated them not overloading the watch with superfluous features but felt the audience would expect a little more physiological and performance insight for the money. Fast-forward to today and a suite of software updates has significantly altered the original proposition. First up, you can now measure your sleep quantity and quality via its Sleep Beta function. The Beta aspect highlights that this is a work in progress but visually, at least, on the Wahoo app, it looked similar to…

PREP 5mins + 2hrs marinade time COOK 12mins SERVES 2 INGREDIENTS • 6-8 cooked salad potatoes, sliced • 2 pieces fresh cod • 1 tbsp black peppercorns, freshly ground • 1/4 tsp each of ground cardamom, cloves, cinnamon & cumin • 1 tsp ground turmeric • 1cm fresh ginger, grated • 2 cloves garlic, crushed • 1 tbsp white wine or cider vinegar • 1 bay leaf • 1 red chilli, cut in half lengthways • 1 large tomato, chopped • 1 tbsp fresh coriander, chopped Preheat the (fan) oven to 180°C. Mix the black pepper with the cloves, cardamom, cinnamon and turmeric. Heat a small frying pan and toast the spices very gently for about 30secs. As soon as you can smell them, stir in the garlic, ginger, bay…

Q What does TSS mean in cycling? A TSS stands for Training Stress Score. It combines the metrics FTP (functional threshold power), AP (average power), NP (normalised power) and VI (variability index) with ride duration into one simple number, and objectively describes how hard any ride was and the physiological impact of it. So, if you were to ride for an hour consistently holding your FTP, that would give you a TSS of 100. Half an hour at this pace would give a TSS of 50. An hour riding at 65% of FTP - endurance pace - would result in a TSS of 42. Q If you had one key swim technique tip what would it be? A If you can keep your head relatively stable, a lot of swimming…

1 Start slowly 2 Be patient and listen to your body 3 Focus on the core and pelvic floor first 4 Find a workout buddy or local group class Great way to make new friends and get out and about 5 Get plenty of rest when you need it Sleep deprivation takes its toll on energy levels 6 Incorporate strength training Start with bodyweight and then introduce weights 7 Try yoga and Pilates Great for flexibility, core strenth, and relieving stress 8 Mix it up Different types of activities or exercises to stay motivated 9 Stay hydrated Particularly if breastfeeding 10 Remember to stretch Important for flexibility, and injury prevention…

Triathlon was a small part of Lucy's incredibly rich life. She was such a wonderful person and she meant so much to the local community. You wouldn't believe the number of people who have stepped forward and told us what she meant to them and how inspiring she was. She was 35, she had so much more to come. She was hugely into CrossFit. They [Crossfit Penybont] were like another family to her. And then of course she had her tri club – Pen-ybont Triathlon club, where she used to take sessions. It was actually me that encouraged her to get on a bike in the first place. I can remember buying her first bike from Halford's and trying to encourage her to use cleats. I remember her going around…

The last 12 months have been anything but straightforward for twotime Olympic champion, Alistair Brownlee. There have been highs (setting the British record at Ironman Kalmar) and lows (missing the biggest races through injury), but he's ready and eager for the season ahead. Here, he talks to 220 about his plans, dealing with setbacks and the exciting future of the sport. 220: How are you and how's the training going at the moment? Alistair Brownlee: It's good, thanks. Training's almost normal really. I just had a bit of a blip a few weeks ago around South Africa and decided not to race. It was probably for the best, but there wasn't that much wrong with me really. 220: How do you decide whether to race or not if something doesn't…

HOKA ROCKET X2 £220 ▶ Has Hoka finally made a genuine carbon supershoe? The brand-spanking new Hoka Rocket X 2 is not so much a sequel as a complete transformation of the previous Rocket X release –considerably more expensive, slicker and brasher. It's likely it'll be far more successful, too, elevating Hoka into the carbon running supershoe world dominated by Nike, Asics, Saucony and Adidas. But there's a catch… Let's start with the stack height, which has increased over the original by 6mm to a fairly high 36mm (the heel-to-toe drop is 3mm) due to the new PEBA midsole foam (seen on Nike's Vaporfly, among many more) replacing the previous version's compressionmolded EVA foam. The result is a noticeably bounder and more propulsive ride, with Hoka's Meta Rocker and an…

Many years ago, I remember reading a story about a Japanese marathon runner who had performed the same run session every day for more than two decades. By this time he was in his late 40s but was still running some really impressive times, around the 2:40 mark as I remember. In some ways this example goes against what I'm about to write, but it also confirms that there are many ways to achieve great performance. One of the reasons we train is to improve our performance. Ideally, training should stress the system enough to illicit an adaptive response that means we become more efficient. If the stress load is not enough the adaptations won't be significant and improvement will be minimal. If the stress load is too high the…

‘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…