Innehållsförteckning för September 2023 från 220 Triathlon

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The science behind why so many athletes seek rarefied air in the search for peak performance… Why does David McNamee train in Font Romeu, around two-and-a-half hours away from his Girona base? And why are the Brownlees regulars in St Moritz? Because at over 1,800m above sea level, they’re both perfect locations for altitude training. But why? Well, the aim of altitude training is simple: by exposing the athlete to an environment low in oxygen (more specifically, a lower partial pressure of oxygen – oxygen percentage is constant but the fall in atmospheric pressure decreases the partial pressure of inspired oxygen), the body will adapt by becoming more efficient at transporting and using oxygen. And as triathlon’s predominantly an endurance event, where oxygen rules, the result is an improvement 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!…

A WORD ON FIT As with any other piece of tri kit, the first thing to consider is fit. After all, get this wrong and your goggles will leak and impede visibility – costing you time as well as being an annoyance. Your goggles should fit comfortably with the gaskets (the soft rubber part that touches your face) and straps working together to create a seal that’s snug enough to keep water out, but not so tight you feel like your eyeballs are being sucked out of your head… Plus while we’re on the subject – if your goggles are uncomfortable or leave very visible marks, the fit probably isn’t right for you. Trying before you buy is the best way to get a good fit. So if you can,…

PREP 10mins COOK 2hrs SERVES 2 INGREDIENTS 200g dark chocolate with at least 80% cocoa solids • 50g white chocolate • 2 tbsp dried coconut flakes • 2-3 dried figs, chopped • 1 tbsp dried cranberries • 1 tbsp hazelnuts, roasted and chopped First break up the dark chocolate and place in a heat-proof bowl. Place the bowl over a saucepan of simmering water, ensuring that the bowl rests on top of the rim of the saucepan and the bottom of the bowl doesn’t touch the water. Stir every now and then until melted. Using a clean bowl, repeat with the white chocolate. Line a baking tray with greaseproof paper and pour in the dark chocolate. Now careful drizzle the white chocolate on top. Using a fork, gently move the…

Q How can I stop my nose from getting bunged up after swimming? A Firstly, have you tried swimming in other pools or is this an issue everywhere you swim? And secondly, have you tried wearing a nose clip? The main reason for nose and sinus congestion is a reaction to, or an irritation caused by, the chlorine in a pool’s bleaching system. If there is another local pool option for you, I’d suggest you try swimming there to see if things change. Otherwise, the alternative is to use a nose clip to minimise the chances of water and chlorine getting in your sinuses. Q How long should a wetsuit last? A How long a wetsuit lasts is largely dependent on the quality of the product and how you look…

Two months shy of his 60th birthday, a weary Andrew Messick called time on his 12-year reign as the chief executive of Ironman. Citing not having the energy for another five years at the helm – the span he believes it will take for the company to instigate necessary customer-focused changes – it’s time for a new face at the finish line, and in the firing line. There’s a compelling case to be made that Messick has been tri’s most influential – and polarising – figure over the decade and more since he stepped into the post from his role as president at AEG Sports. STATE OF PLAY And while Ironman’s unashamedly aggressive tactics marked out his tenure, some of his combative edge was softened by the toll of the…

WHY I TRI Tri Kidz was set up to deliver triathlon to primary schools for free. We get as many kids and schools involved as possible and have so far delivered to 50,000 children in the North West. We deliver five days a week to schools but because Tri Kidz has proved so popular, we can only deliver one session to each school every year. We send through a presentation about triathlon which the teacher can show in assembly the week before to introduce swim, bike and run. Our most popular activity is the iron-distance challenge. We mimic the swim with resistance bands, the bikes are on turbos and they run around a short loop. Each year-group comes out for 45mins to complete 3mins of swimming, cycling and running with…

Dutchman Jetze Plat is para-royalty with two paratriathlon and two paracycling Paralympic gold medals to his name in the H4 category. He’s also won numerous world titles in both disciplines and is beginning to make a name for himself in wheelchair cycling, too. It’s a helluva achievement for an athlete born with a stunted left leg who then had his right leg amputated in 2008. Let’s meet him… 220: Jetze, you recently became the European paratriathlon champion in Madrid for the… how many times? Jetze Plat: It was my seventh title. That said, it ended up a duathlon. It’d been really hot in the build-up but then there were huge storms that lowered the water quality so they cancelled the swim. I know there’s been talk of poor water quality…

As the mercury rises, your performance can tumble. But losses can be improved with these techniques… Acclimatise to the heat This is where you train in the heat to prepare for racing in the heat. A couple of simple ways to prep for a hot race in the UK are by training indoors without a fan in the build-up to your race. You could also crank up the heating, albeit this’d cost a fortune. Or have a hot bath straight after a session. Research shows that moderate exercise immediately followed by a 15min bath in 40°C waters over six days where bathing time rose by 5mins each day resulted in a 4% improvement in 5km time-trial time in the heat. Plan your hydration A meticulous strategy’s a must. But how…

KAT MATTHEWS, 32 A professional long-course triathlete who finished runner-up in the 2021 Ironman World Championship in Utah. She trains more than 20 hours a week, and here shares her heart screening experience at Leeds Beckett University last year. Q: How long was the process and what did it cost? KM: It took 30mins and cost £126. Q: What happened? KM: It was a simple Q&A about personal and family medical history and a discussion to ensure the information I provided was accurate. Then a few mobility-related physical tests and an ECG. Q: What were the results? KM: Nothing of concern from the questionnaire nor the physical examination, with blood pressure, heart rate and rhythm all normal. Typical athletic changes seen to the heart such as bradycardia (low heart rate)…

SUUNTO VERTICAL TITANIUM SOLAR £725 ▶ Promising top-notch battery life and navigation, is this the knockout punch Suunto has been looking for? We love the rugged look of this watch, while the strap has plenty of holes for you to achieve an ideal fit. That’s needed, too, because this is a pretty hefty piece of kit, with the unit measuring 49mm across and 13.6mm thick and weighing 74g. That’s similar to Garmin’s Fenix 7 (£749.99; 47mm diameter, 14.5mm thick, 79g). As with the latter, the weight is noticeable and whether or not you get used to it is entirely personal. We’ll also note that the arms connecting the watch to the strap also dug into our (admittedly) slim wrist during testing, causing some discomfort. Useability is reasonable, with three buttons…

Q How do I stop fogging? A Fogging is simply condensation forming between the warmth of your face and the cold water – not helped by any moisture inside your goggles. A squirt of an antifog spray will solve this, though be careful to read the manufacturer’s instructions. Failing that, a tiny bit of baby shampoo (rinsed afterwards) or a little spit can do the same job in an emergency! Q Why do my goggles keep leaking as I swim? A Unless your goggles are old and perished (in which case replace them) this can be due to fit. We all have different face shapes, so look for brands that offer standard and smaller-fit goggles (such as Zoggs), or who sell goggles that come with a range of nose bridges,…

220 TRIATHLON BEST ON TEST £62 AT A GLANCE • USE THE MAGIC5 APP ON YOUR PHONE TO SCAN YOUR FACE • GOGGLES WILL BE MADE SPECIFICIALLY TO FIT YOU • LEAK-FREE, WITH NO SUCTION NEEDED TO KEEP THEM IN PLACE 96 % VERDICT We just can’t fault the fit and feel of these ground-breaking goggles – no leaks at all! Setting themselves apart from other goggle manufacturers, Magic5 boast one very unique USP – your goggles are madeto-measure. How does this work? You download the app, which scans your face and then feeds your dimensions back to the company. A couple of weeks and your goggles duly arrive, designed just for you. We have to admit, we’ve tested so much kit over the years we can be hard to…

We all know that triathlon swimming in open water is not the same as pool swimming. In fact, I like to say that no two strokes in open water are the same. While in the pool you can be metronomic with your stroke rate and distance per stroke, it’s almost impossible to replicate in a lake/river/ocean with waves, buoys, currents, poor sighting and other people to deal with. It’s why I believe we should swim in open water whenever possible – the pool is controlled and consistent, open water is not. That said, not everyone can swim au natural through the spring/summer, so how can we manipulate our pool sessions to better prepare for the demands of racing? One way I’ve found over the years that works well is to…

3 OF THE BEST RACE BELTS UNDER £3 LOMO TRIATHLON RACE BELT £2.99 At a penny under £3 it’s hard to see how you can go wrong with this adjustable race belt. There are even three loops on each side for energy gels. lomo.co.uk UNDER £8 VAN RYSEL SD TRI RACE BELT £7.99 Here’s another adjustable race belt that comes with (four) loops for energy gels. There are also three ‘self-perforating’ attachments for your race number, which should help cater for different bib sizes. decathlon.co.uk UNDER £30 NOPINZ SPEEDBELT £29.99 The SpeedBelt has no buckle to improve comfort, but comes in four sizes. The belt has a pocket for your race number to slide into, while you also get Velcro-type fasteners to pin the number down so it doesn’t flap…

FEATURE SUPPORTED BY HUUB DESIGN You’ve exited the swim, shaken yourself down, pulled yourself out of your wetsuit and are ready to conquer the bike followed by the run. That requires generating power and reducing drag on two wheels, before holding a good pace on the final leg that won’t leave you firing up like an incinerator. That might be the top line, but have you ever dug a little deeper into some of the physics and forces at play? Have you ever wondered why the faster you go, the more face-on the wind seems? Or why your tri-suit’s woven from a particular fabric? You have? Excellent news… AERODYNAMICS MATTER When it comes to the bike, and to a much lesser degree the run, aerodynamics count. This is one reason why:…

▶ CLIP-ON AEROBARS A seven-grand triathlon bike might mean curves, concealment of cables and cash, but a set of £40 aerobars clipped onto your existing road bike saves you far more time per pound. Aluminium numbers are the cheapest; carbon adds cost but saves weight. But when it comes to aerobars, positional leverage is more important than weight-saving material with the bars easing you into a more streamlined position to cut through the air. Just ensure you practise in training to acclimatise your body to this new stretched-out set-up. TIME SAVED 1:40MINS OVER 40KM COST FROM £40 ▶ SHOE COVERS Neoprene bike-shoe covers can rescue winter riding, their thermal properties keeping your feet warm on frozen rides. But don’t neglect their lightweight siblings, often comprised of a stretchy elastane and…

HIGH-TECH • FORM GOGGLES £249 With both pool and open-water modes, this goggle features a screen in one eye with metrics and workouts to follow as you swim. The goggles link to an app (annual sub needed, first year included) where you can download swim sets, follow plans and track progress. uk.formswim. VERS A TILE • ZOGGS REACTOR £60 The Predator has long been a favourite of triathletes and here Zoggs takes its best-selling goggle even more techy with the addition of reactor lenses, which change colour depending on lighting. Perfect in an event where conditions may change, or if you want a pair of goggles that will do it all. zoggs.com…

BLUESEVENTY CONTOUR £43.99 We haven’t seen the Contour from Blueseventy before on these pages but it’s pretty much the same goggle as Zone3’s Volares, which have been included several times (brands often use the same factories, as is evidently the case here). The important thing to note there is that the Zone3 version are only £35 at the moment, making these a bit pricier. That said, we did like the blue colourway and mirrored lenses, which made everything very cool in tone. As a smaller open-water goggle these fitted well just in our eye sockets yet with the curved edges gave a good range of vision –albeit with a little bit of distortion on the edges and without the smoothness of, for example, the Orcas. A choice of nose bridges…

P64 HOW TO RECOVER FROM RACING NON STANFORD Pro-turned-coach Non Stanford won the World Triathlon title in 2013, finished fourth at the 2016 Rio Olympics and the took the 2022 European title. P69 4 RECIPES TO BOOST ANTIOXIDANTS 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 PILATES BENEFITS POSTPARTUM LAUREN DRINKWATER is a personal trainer and group exercise instructor specialising in ante- and post-natal fitness.…

TRAINING NUTRITION Exercise-induced inflammation and increased oxygen consumption during a workout can contribute to the formation of free radicals – unstable molecules that can cause oxidative stress and contribute to diseases such as heart disease and cancer. Luckily, the body is a wonderful thing, and has mechanisms to counteract the harmful effects of free radicals. Regular exercise helps this even more by increasing the production of antioxidants and enzymes that neutralise these bad boys. Adequate rest and recovery, along with a diet rich in antioxidants, is also crucial for endurance athletes. So this month I’ve created four recipes which are packed with antioxidants. I couldn’t talk about antioxidants without a recipe using good quality dark chocolate. Try it in this Chocolate bark; it’s an excellent source of flavonoids, including catechins, epicatechins,…

THIS MONTH’S COACHING PANEL ANDREW SHEAFF More challenging swim sessions 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. ANDY BLOW Carbs for Ironman Precision Hydration founder Andy is a sports scientist who specialises in electrolyte replenishment. STEPH DAVIS Good run pace Run coach Steph was Team GB’s fastest marathon runner at the Tokyo 2020 Olympics. HANNAH WRIGHT Persistent pain Hannah is a registered musculoskeletal physiotherapist with a particular interest in sports injuries. → MORE CHALLENGING SWIM SESSIONS Q My swim workouts have become a bit samey. How can I increase the challenge? Emily Thornton A Here are four simple ways to increase the challenge of any workout: INCREASE INTENSITY ▶ 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 BILATERAL BREATHING Breathing every 3 strokes swimming BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run 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 DNS/DNF/DQ Did not start, did not finish, disqualified DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim DUATHLON Usually a run/bike/run format GLYCEMIC INDEX A ranking system for carbohydrates based on their effect on blood glucose levels…