Innehållsförteckning för October 2024 från 220 Triathlon

There's no doubt about it – endurance is my thing. Ask me to do something for many, many miles at a moderate pace and I'm happy. Ask me to do anything involving the ‘s’ word (speedwork) and I'll be downright grumpy. That's not to say I'm not wowed by anyone who can embrace the need for speed, though – which is a good thing when it comes to our professional athletes and, in particular, one Alex Yee. The Brit gave us a performance for the ages at the Olympic Games, when he came back to overtake Hayden Wilde with a sprint finish and a show of grit that had jaws on the floor. Luckily for you, this issue we have an interview with the man himself (p16) and run tips…

30 AUTUMN ESSENTIALS FEATURE Triathlon racing is easing into off-season hibernation, which means one thing: knock back enough alcohol and manmade fats to wipe out the NHS’ budget in one foul binge. Or maybe not. While autumn leaves may fall, don't let your stomach do the same. Yes, autumn's the time to freshen up – both physically and mentally but, like watching Yeovil Town, it can be a long season. So give yourself a breather straight after your last race but then click into autumn gear and begin laying the foundations of 2025. This might be deciding whether you're looking to race faster or longer, attempt your first Olympic-distance or splash out on your first tri bike. Just remember that autumn into winter can present a more taxing time for triathletes.…

ADVERTORIAL Once the nights start drawing in here in the UK, you can be forgiven for thinking the triathlon season is over. Time to pack away the tri-suit, put your feet up and look forward to long months of training indoors… Well, not so much! Triathlon is a global sport and with races all over Europe to consider, why not have a late push this year and enter the Quinta do Lago triathlon? This year's date is 10 November, which still gives you time! Earlier in the year the 220 Triathlon team were lucky enough to be guests of the team at Quinta do Lago resort, which is nestled within the Algarve and the privacy of the Ria Formosa nature reserve in Portugal. The area itself is beautiful with epic…

KIT ZONE WAHOO ELEMNT ROAM £349.99 uk.wahoofitness.com While the Wahoo Elemnt Roam is a couple of years old now, it still does a lot right. Set up's simple and the tight integration with the app allows you to configure it easily. Once paired – this happens automatically when both are turned on – changes made in the phone app are immediately reflected in the Roam. This lets you choose a route or workout to follow on the phone and have it available in the computer straight away without the need to make a physical connection or wait a download. You can then configure up to 11 data fields on a page. The crisp 2.7in Gorilla Glass 64-colour display is more than adequate, but the 240 x 400 pixel screen seems…

TRAINING MASTERCLASS Whichever distance triathlon you're racing, the intensity and duration of your activity will see your body tap into its stores of carbohydrates (in the form of glycogen) to power your effort. While it's possible to top up your tank on the go, it's better to start your event with your stores full to the brim. ENERGISE YOUR RACE Enter the carb load. Two words that can cause an endurance athlete to salivate or break into a sweat, the nutritional technique is intended to send you to the start line with the maximum amount of energy your body can store. “If you don't carb load, you risk running out of energy much sooner and bonking,” says Level 4 nutrition coach Jo Wright. “Also, it means there's less margin for error…

THE BIG PIC Jumping from the ferry to start another year battling the fjords and plateaus that make up the Norseman course, 259 athletes were treated to unseasonably warm 17°C water. Sebastian Norberg took the men's win in 10:10hrs, while a stunning performance from German pro Laura Zimmerman saw her conquer the women's race in 11:30hrs.…

361° Europe is eight years old this season and, while new to some of you, it's one of the world's most acclaimed and respected run-shoe manufacturers. The brand's experience shows in its breadth of range, with market-leading trainers in the trail, road and race-day departments. The new Meraki 6 neutral trainer sits in 361°’s road category, its aim to effortlessly rack up the training miles in search of your strongest run leg yet. In short, steer every run into the zone where you could be striding on autopilot. Upgrades from the Meraki 5 include a new last, geometry set-up and stack, combining for an unrivalled level of comfort and cushioning. Core to this evolution is the new combo of Primo and Engage° foams that make up the two-piece midsole. While…

01 The magic number A general rule of thumb is that your body can store 2,000 calories of glycogen, while guidelines suggest consuming 8 to 12g of carbohydrates per kg of bodyweight during a carb load. You won't enjoy any additional benefit from having more than that. The most recent research suggests starting to load 48hrs before the event and, like before, there's no additional benefit from starting further in advance than that. 02 Little and often Rather than using it as an excuse to have a pasta party at every meal, the key is little and often. Don't have huge meals; instead, look to consume reasonable portions and snacks in between. And when it comes to the staple carbohydrates of rice, pasta and bread, refined white versions are better than a…

HOW WAS IT FOR YOU? EAGLEXMAN MEET SEAN Sean McFarlane was runner-up in the inaugural Celtman, City to Summit and Brutal extreme triathlons. He runs This Way Up Media, a film production company, and Athletico Management with Dougie Vipond and Andy McCandlish. I ’ve been descending for quite some time. As I do, that familiar insect thrum you hear in warmer climates gets louder and louder. I'm reliably informed these insects are called cicadas, and I seem to be heading to their annual conference. The previously warm breeze now feels like a hairdryer on the highest setting and on the tighter corners I can hear the crash barriers cracking in the heat. At just under 400 metres above sea level, I'm approaching the lowest and therefore hottest part of the bike…

FAQ SUPERSPRINT Swim 400m Bike 10km Run 2.5km A great entry point to tri, giving you the chance to experience the three disciplines together without having to put in hours of training. Finish one and you'll be a triathlete! What's a good time? Anything under 1hr and you're flying. Plenty of beginners just aim to have fun and complete rather than compete, so enjoy! SPRINT Swim 750m Bike 20km Run 5km Often the shortest option at many events, but still a decent race to get under your belt. This gives you the chance to really experience triathlon, so you'll need to incorporate trispecific skills such as brick sessions into your training. What's a good time? Come in under 90mins and you should feel chuffed. OLYMPIC Swim 1.5km Bike 40km Run…

START TIM HEMING Cutting through the spin of tri to address the issues that matter, Tim is a sports journalist who has written extensively on triathlon for the national press. Three years ago, amid a second lockdown and strict Covid measures, I interviewed a young Portuguese triathlete at poolside in the London Aquatics Centre. Vasco Vilaça had just taken part in the Super League Arena Games and further burnished his growing reputation. Here was an athlete who had grown up in Lisbon, trained out of Sweden, and was now living in Spain as he attempted to forge a career for himself in the sport. Vilaça had been a surprise runner-up in the one-race world champs in Hamburg, 2020. So, when I asked him about heading to Tokyo, I was expecting…

BIG PIC: OLYMPICS SPECIAL…

TRAINING I have created four recipes this month to boost your bone and muscle health… all in under 20 minutes! For strong bones, calcium and vitamin D are your key nutrients. Calcium will strengthen bones and teeth while vitamin D helps the body absorb the calcium. Yoghurt, milk, cheese, oily fish such as salmon, mackerel and sardines, soya beans, tofu and greens, such as broccoli and kale, are great sources of these, although the best source of vitamin D is from the sunlight. For strong muscles, it's all about good quality protein, found in lean meat, fish, Greek yoghurt, eggs, soya beans, nuts and seeds. First up is my ultimate quick-fix meal – Spinach, salmon and sweet potato tortilla. This delicious combo is loaded with protein, healthy fats and a…

IRONMAN WALES 22 SEPTEMBER 2024 World-renowned for its supportive crowds, epic scenery and finish-line party atmosphere, Ironman Wales takes place in the charming Welsh seaside village of Tenby, aptly nicknamed the ‘Iron Town’. SEPTEMBER 14-15S THE ANDMAN TRIATHLON & DUATHLON (various dists) Newborough Forest, North Wales. alwaysaimhighevents.com DARLEY MOOR JUNIOR AND SPRINT DUATHLON (various dists) Darley Moor Race Circuit, Nr. Ashbourne, Derbyshire. crazylegsevents.co.uk 15 GRAFHAM TRIATHLON (various dists and events) Grafham Water Visitor Centre, Huntingdon, Cambridgeshire. atwevents.co.uk CHANNEL TRIATHLON (various dists) Folkestone, Adjacent to the pavilion, Kent. channeltri.com CHELTENHAM TRI FESTIVAL (various dists) Sandford Parks Lido, Cheltenham, Gloucestershire. sandfordparkslido.org.uk IRONMAN 70.3 WEYMOUTH (1.9km S/90km B/ 21.1km R) Weymouth Pavilion, Dorset. ironman.com/im703-weymouth DERBY TRIATHLON (400m S/18km B/ 5km R) Etwall Leisure Centre, Derby, Derbyshire. pma-racing.co.uk 22 NORTH WEST TRIATHLON (various dists…

MARTYN BRUNT Martyn is tri's foremost average athlete and is living proof that hours of training and endless new kit are no substitute for ability. “The pole firing me 20ft into the air backwards would be a popular highlight” There are many reasons to love triathlon at the Olympics: 1. It is ALWAYS exciting. Whether it's photo finishes (I still reckon that silver was ours) or Alex Yee running so fast even the French camera crew didn't spot him sneaking up on Hayden Wilde, it never fails to make our sport look fantastic. 2. I get to temporarily bask in reflected glory because nontriathlete friends say things like: “Wow that was good, is that what you do?” and I get to fake some modesty by bashfully admitting, ‘Yes, I do…