Innehållsförteckning för July 2023 från 220 Triathlon

3 OF THE BEST ENERGY CHEWS UNDER £45 SIS BETA FUEL ENERGY CHEWS £44 FOR 20 Packing 46g of carbs per 60g serving, SiS says these gels increase carb usage efficiency without gastrointestinal discomfort. All that comes for £2.20 per serving, with lemon and orange flavours available. scienceinsport.com UNDER £54 CLIF BLOKS £53.91 FOR 18 This popular choice of energy chew comes in packs of six totalling 48g of carbs per 60g serving, with multiple flavours available. Cost per serving is from £2.99. cliffbar.co.uk UNDER £55 VELOFORTE ENERGY CHEWS £54.99 FOR 24 These energy chews use natural ingredients to deliver 41.5g of carbs per 50g serving, plus a small hit of sodium and potassium. Cost is from £2.29 per serving and there are four flavours. veloforte.com…

STAR LETTER Got an opinion to share? Then email us at fao220@220triathlon.com MAKE SADDLES SIMPLE Last summer I did my first triathlon and I absolutely loved it. So much so that I entered in another sprint event before the end of the season. Now that I've got the bug and am taking things a little more seriously, I'm starting to think about what kit I can upgrade to help make training and racing more comfortable. As I don't have a bike trainer I've done a lot of my training through winter at my local gym, but now that I'm regularly cycling outside again on my own bike, I feel like it's time to upgrade my saddle to make longer rides more comfortable. Honestly, I didn't realise quite how much choice…

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!…

£299.99 We've been lucky to spend time in wind tunnels over the years and have seen first-hand how some products, notably aero road helmets, perform better at higher speeds than others, and vice versa (and that's before we get into how yaw angles affect a product's aerodynamics). Derby's Huub Design has taken note and applied this to tri-suit design, spending three years on R&D before releasing two suits in 2023's Anemoi range, the Sub22 and Plus22, constructed with different fabrics and designed to be more aerodynamically optimal at speeds under or over 22mph (35kmh). 220 TRAITHLON CUTTING EDGE “THE CHAMOIS IS SUPPORTIVE ENOUGH FOR MULTIPLE HOURS IN THE SADDLE AND IS PROBLEM-FREE ON THE RUN LEG” This tester rarely hits speeds of 22mph in a car let alone on the…

P62 RACING IN THE HEAT MASTERCLASS JAMES WITTS Freelance writer and former editor of 220 Triathlon magazine, James specialises in sports science and endurance training. P67 FOUR PROTIEN-RICH RECIPES KATE PERCY is a nutritionist and keen amateur athlete. She’s written three books on sports nutrition and founded Go Bites energy balls. P70 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. P74 MENOPAUSE & BONE HEALTH LAUREN DRINKWATER is a personal trainer and group exercise instructor specialising in ante- and post-natal fitness.…

TRAINING NUTRITION As a triathlete, it's important that you eat moderate amounts of protein regularly throughout the day and following strenuous training sessions. The recommendations from the International Olympic Committee for strength and endurance athletes are 1.2 to 1.8g protein per kilogram of body weight per day. An essential macronutrient required for growth and repair, eating protein will help you adapt and recover from training as well as reduce fatigue and muscle damage. I'm a huge advocate for getting your protein as much as possible from a well-balanced and varied diet rather than shakes and bars. Eating eggs or a piece of fish, for instance, will give you not only high-quality protein but also a host of other useful nutrients. But you don't have to eat scrambled eggs every day! Lean…

COACHING Q&A THIS MONTH'S COACHING PANEL NICK BEER Healing torn ligaments Rehabilitation strength and conditioning coach Nick is also a former British elite triathlete. HANNAH BROADBRIDGE Running after an ankle sprain Hannah is a registered musculoskeletal years a particular interest in sports injuries. ANDY BLOW Painful thigh cramp Andy is the brains behind nutrition experts, Precision Hydration. He also has top-10s in Ironman and Xterra events to his name. ANDREW SHEAFF Tempo Trainer benefits US swim coach Andrew has been helping people improve their swimming for over 20 years. He specialises in helping triathletes improve their swimming skills through online coaching. HEALING TORN LIGAMENTS Q How long do torn ligaments take to heal? Lawrence Underwood A The healing time of ligaments can take weeks or even months because they lack…

While a good fit is vital, field of vision and clarity can have a huge impact on your swim experience. That's something Aquasphere has put at the centre of its next launch, the Defy Ultra. Glance quickly and you could easily mistake this swim mask for a pair of Oakleys (particularly the Encoder sunglasses) thanks to the large one-piece lens and frameless design. The mask is available in three options, with each lens designed for different conditions and offering varying levels of colour saturation, glare reduction and light transmission. What they all have in common, though, is the all-new Duocurve lens, which is made for panoramic, distortion-free vision. HOTTEST NEW GEAR Going back to fit, the Defy Ultra is designed using an ultra-thin silicone that's said to contour to your…

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1 PLAN METICULOUSLY For all the women in the book, safety is their number one priority. Whether that's Mimi planning an adventure, or it's Mollie Hughes going on an expedition up Everest, or it's Anoushé Husain planning her route up an indoor climbing wall and her kit. None of this happens by chance. And if you leave it to chance, you're probably putting yourself in danger. 2 DO THINGS BECAUSE YOU LOVE THEM These women aren't doing it because they want the headlines or the kudos – they just do it because it's part of their DNA and they love it. So find something that you love, because then it becomes easy and it becomes part of your life. 3 USE ADVENTURE TO PUSH YOURSELF OUTSIDE OF YOUR COMFORT ZONE…

It seems a day doth not pass without Garmin releasing a new watch. Today's instalment is the Garmin Forerunner 965. By this stage of the Forerunner's evolution, changes are subtle but, to be fair to Garmin, thoughtful and usable. And so it is with the 965, whose most significant upgrade over the 955 is hardware; in other words, the display. The AMOLED display replaces the 955's MIP display – for those looking to unpick those acronyms, it now has Active-Matrix Organic LightEmitting Diodes rather than Memory-In Pixel – and it's a helluva change. The vibrancy and clarity of the data is next-level and is down to the 965's 206,116 pixels compared to the 955's 67,000 pixels. On early morning misty sessions aside the Severn Channel, it proved particularly impressive, feeding…

Q I'm on a tight budget – what can I get? A There will inevitably be compromises when buying a cheap sub-£50 tri-suit, but there are plenty out there that punch above their fiscal weight. The finishing quality can be lacking a touch, the polyester can be slower to dry than suits made with elastane and any hints of aerodynamics are limited. But you might get some decent grippers trickling down from higher-priced suits, a solid chamois for shorter sprint and Olympic-distance bike legs, and a pocket or two for stashing an energy gel or bar. Go longer than the 1.5km swim/40km bike/10km run of Olympic-distance tri, however, and we'd recommend spending more than around the £75 mark. Wiggle and Decathlon are good places to start for a budget suit,…

£299 AT A GLANCE • THE AEROFORCE X II HAS BEEN DESIGNED WITH SPEED SPECIALISTS NOPINZ • TWO WOMEN'S VERSIONS ARE AVAILABLE IN THE SAME BLACK OR NAVY COLOURS • FIVE SIZES ARE AVAILABLE, FROM XS TO XL The Tron-esque graphics might say otherwise, but there's nothing retro about this techy follow-up to the Aeroforce X, which stormed our 2020 wind-tunnel tests at the Silverstone Sports Engineering Hub with the Bike Tailor at the 0, 5 and 10° yaw angles. That landmark suit for the Surrey brand (who'd never before produced a truly top-end performance trisuit), designed with input from aero specialists Aerocoach and Nopinz, boasted a duo of covered rear pockets and hydrophobic materials for slick swim action, dimpled sleeves and pinstripes for on-bike gains, and decent rear venting…

PREP 5mins COOK 10mins SERVES 2 VE INGREDIENTS • 225g block smoked tofu, cut into 2cm thick slices • 3 tbsps sesame seeds • 1 tsp sesame oil • 1 tbsp tahini • 1 tbsp soy sauce • tsp ground turmeric • tsp black pepper • 1 small clove garlic, crushed • 1 tsp cornflour • Juice of lime • 1 large ripe avocado (or 2 small) • 1/2 red onion, finely diced • 1 tomato, finely chopped • 1 green chilli, finely chopped • 2 limes – 1 for juice; 1 cut into wedges • 1 tbsp coconut oil • 2 tbsps fresh coriander, chopped • 2 slices sourdough, toasted 1 In a bowl combine the sesame seeds with the tahini, soy sauce, turmeric, pepper, garlic, cornflour and lime…

Q What's the fastest swimming stroke? A When it comes to swimming on the surface of the water, front crawl is the king of speed. The body is moving straight through the water with little change in body position. That means the amount of drag that's created is relatively low. Additionally, the rotation of the body allows for the arms to be put in optimal positions to create a lot of propulsion. Q What makes triathlon's strongest cyclists so fast? A Especially in middle distance and longcourse non-drafting events, it really is all about the bike. Timewise it constitutes the biggest proportion of the event and not only can a strong rider make up huge chunks of time on the ride but, if they're able to put in a decent…

JACQUI GIULIANO Jacqui Giuliano (35-39 age-group) is based in Illinois, in the U.S. and is a wife, mum of twin boys, and a 16-time Ironman finisher. After giving birth to her twin boys in July 2022, Jacqui worked with her medical team to make it to the start line of the 2022 Ironman World Championship just three months postpartum. I started my endurance sports career as a runner. My parents were both runners and traveled the U.S. to do marathons, it made me want to be an athlete. I ran collegiately but was frequently injured and used biking and swimming to cross-train. I met my husband through sport and he coached me for my first half-Ironman over a decade ago, the Buffalo Springs 70.3 in Texas. I missed the Kona…

Holly Lawrence is a podium contender at any race she enters, but the bubbly Brit's pro career hasn't always been the easiest of rides, with illness and injury presenting plenty of challenges. This season, though, the former 70.3 world champ is happier, healthier and readier than ever to prove she's still got what it takes to succeed at the very top… 220: You've lived in the U.S. for almost a decade now and you recently moved to Boulder. What prompted the move and how's life in the tri mecca? Holly Lawrence: We came to Boulder for a few weeks last summer and instantly enjoyed it; LA was becoming an increasingly hard place to live and train, especially after Covid. I tend to absorb the energy or stress of others. Boulder…

THE POWER OF HABITS FEATURE “It's no secret. Consistency is probably most important factor when it comes to training,especially for endurance events,” explains Non Stanford, former World Triathlon champion turned coach. Without it, your body will struggle to go through the continued physiological adaptations it needs to deliver performance gains, and that's the reality no matter what your training and racing goals are. The trouble is, that consistency can be hard to achieve and sustain, as can good sleep practices and nutrition. But that's something that habits might be able to help with. According to a study in the British Journal of General Practice in 2012, psychologically habits are defined as ‘actions that are triggered automatically in response to contextual cues that have been associated with their performance’. Each and every…

PREMIUM SURPAS INSANE TRI-SUIT €1,000 Given it's the tri-suit worn by Kristian Blummenfelt and Gustav Iden, you know it's going to be stacked with tech. It attempts to balance aerodyamics, hydrodynamics, heat dissapation, flexibility and fit, and must work well based on recent results. surpasofficial.com BUDGET APTONIA SHORTDISTANCE £39.99 There are a few negatives – the limited leg grippers, short legs and having just a single back pocket – but this is a winning purchase for beginners on a tight budget due to its leg pockets, vented spine and effective zip guard. Try and visit a store to size it up. decathlon.co.uk…

CASTELLI AERO RACE 6.0 £125 This is the sixth iteration of Castelli's Aero Race Jersey, with each version said to benefit from better aerodynamics and fit. That's a lot of development, and this jersey has even been privy to CFD (computational fluid dynamics) analysis in order to inform fabric choice and seam placement. The fit is close (size up if you're between sizes), particularly on the arms, and feels aerodynamic, yet comfort is also great with unrestricted range of movement and the large zip guard does its job well. In testing, the jersey offered excellent breathability and moisture wicking, thanks in part to the incredibly lightweight fabric, making it well-suited to summer. Three standard rear pockets are spacious and there's limited sagging, but when empty the rear hem does ride…

Elite, draft–legal bike legs can be brutal. Yes, high-aerobic threshold power is critical to be able to deal with the racing demands but there's more to it than that. Short laps on the bike generally mean lots of corners, so lots of decelerating and accelerating, while large packs make the effort more like an on/off light switch. Often the hardest bike legs have relatively low average powers, but it's the spikiness that makes it so tough. And if you're not prepared to cope with the demands, your run suffers. Non-drafting racing isn't quite as stochastic but many courses these days, particularly champs, have more than a few corners and plenty of other athletes to navigate, making the effort less consistent than you might otherwise expect. Because of this, being able…

‘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 in…