Innholdsfortegnelse for December 2019 i 220 Triathlon

Wow. What a race. 2019’s Ironman World Championships delivered, and then some. While it wasn’t the Brit fest up front that we’d hoped for, the day still delivered one of the finest multisporting spectacles in living memory. But what’s it like to experience that in person? I’ve still yet to find out! As this year it was our features editor Matt Baird, who was lucky enough to fly out to the Pacific and go behind-the-scenes at this legendary event. Read his race-week report on p28 and you’ll almost feel like you were there! So if you’ve now been inspired to take up the long-distance challenge, we have the top 30 tips you need to smash your first Iron on p43, plus a beginner’s training plan on p90. Welcome to the…

Recovery tools, you say? Oh yes, I’ve been using them from my time as a junior 100 years ago right up to old man Don racing this year! Racing to your true potential is all about being consistent in your training – solid days, solid weeks, solid months, one after the other. So you need to look after your body. TREASURE YOUR BED The biggest recovery tool out there is – hands down – your bed, with a sweet-ass mattress and beautiful pillow. It’s worth a solid investment in normal life, let alone for triathlon training. I even travel with my own pillow so, at any hotel, I feel I can at least get a good night’s sleep. Also, refuelling the machine (that’s you!) is key. Do some research and…

POST-SEASON MOTIVATION Q I’m in a big slump right now. With the impending season change, I just have no motivation whatsoever to exercise. Please help! Ed Jacobs A This motivational drop may be your body and mind telling you that things are getting stale in your approach to training. How is your lifestyle right now? Are additional stressors impacting your ability to put energy into your training? Has there been a change in diet or weight over the previous few months? Is your diet adequate for the load you’re asking your body and mind to manage? It’s also worth considering how much attention you’ve paid to your recovery through the summer. Often low motivation – which can be accompanied by a drop-in mood state and perhaps change in sleep patterns…

Some years ago I was a guest at the annual 220 Triathlon Awards where I found myself sitting down to dinner next to Tour de France stage winner turned triathlete, Magnus Backstedt. Naturally, I was anxious not to make a tit of myself. Big Maggy, however, was a very friendly and modest chap who was training for one of his first Ironmans at the time, and so was far more interested in discussing my Ironman ‘career’. This proved a difficult topic because sitting the other side of me was Dave Scott, and nothing cramps your narrative style more than being within earshot of a six-time Ironman would champion. My way of coping with all this conversational pressure was to get roaring drunk. But before I descended into alcoholic oblivion I…

01 HANDLEBARS If your bag is big enough, loosen the stem clamp bolts and turn the bar under the top tube. Use pipe lagging to protect the frame. 02 REAR MECH The rear mech is the bike’s most fragile component. Remove the mech, wrap it in bubble wrap and cable tie to the frame on the chainstay. 03 FRAME AND FORKS Use plastic frame spacers in the fork and rear dropouts – your bike shop should have some. And use pipe lagging on all of the tubes. 04 CHAINRINGS AND CRANKS Remove the pedals, put the chain on the outer ring and turn the crank arms so they’re parallel to the chainstays, then tape the chain in place. 05 WHEELS Let some tyre air out but don’t fully deflate. Remove…

Andalucia is the perfect destination for your winter training camp thanks to its ideal weather conditions and breathtaking scenery. Kick-start your 2020 season next January or February at one of our ‘Base Miles’ training camps, or during March and April you can fine-tune your training for forthcoming events. We have an extensive portfolio of rides to suit every level of rider, and you’ll be riding in the Ronda region which is renowned for its excellent roads, challenging mountains, great weather and beautiful scenery. We ride through rolling sierras, olive groves, over mountains, castle-topped villages and many ‘Pueblos Blancos’ (White Villages) along the way. Spend your week training, relaxing, eating and sleeping. Andalucia will thrill your senses with its breathtaking scenery, fine wines and local cuisine. Combine this with the relaxed…

The first things that come to mind when triathletes think of Fuerteventura, are not so much the long sandy beaches and their world famous surf spots, but rather Playitas Resort, its 50m Olympic pool and the gently sloping hotel bay, which is perfect for open-water swimming. The beautiful running track to the lighthouse, as well as the numerous options to discover the beauty of the barren volcanic inland on your aero- or time trial bike using the well-developed and quiet roads, make Playitas Resort the perfect starting point for training. The varied sports and activity programme is topped off by a high-quality cardio area in the fitness centre. Even more fitness equipment can be found at the extensive outdoor facility, as well as a climbing wall, obstacle course, various water…

Villa Paraiso is a 10-bedroom, 10-bathroom luxurious villa set in nearly 2,000m2 of sub-tropical gardens that has been renovated to cater for every athlete’s needs. From our mix of double, single, twin and triple rooms to the 25m heated pool, fully-equipped gymnasium, sunken BBQ area, large outdoor Jacuzzi surrounded by sun-bathing terraces, indoor and outdoor pool tables, full-size table tennis, physiotherapy treatment room, free Wi-Fi throughout and full TV package – you couldn’t ask for more! This exclusive Villa is privately run by Daren and Debs, so we can adapt our week around your camp requirements. We can organise road, TT and mountain bike rental – delivered to the villa. We have washing facilities, hair dryers, beach towels as well as room towels and a package choice to suit all.…

Whether travelling for work or pleasure, we all spend a fair bit of time on the move. As triathletes too, we’re often travelling to races at weekends, whether you stay UK-based or fly overseas. All of this means we’re grabbing food and drink on the move, and often at times, such as on the day of a race, it’s important that what we eat is nutritionally sound. Like most things in life, managing your travel better really is a result of planning and practice. Being prepared not only helps in coping with the stresses of travel, it’ll help ensure you perform well in training and racing. Plus, it’ll save you some money. PLAN AHEAD Planning ahead is key when travelling, and breakfast is where many people fall down as it’s…

s part of 220 Triathlon’s 30th birthday celebrations earlier this summer we raced the Windsor Triathlon exclusively on kit from the late 80s. The cumbersome and weighty tri-specific wetsuit was barely recognisible from today’s crop of lithe SCS-coated creations, ditto the musty tri-suit and (lack of) performance-monitoring tech. But along with the Saucony Azura running shoes, it was the Avanti race-day helmet that felt the closest to the creations of 2019, with the sizeable wedge of Expanded Polystyrene (EPS) foam not dissimilar to modern helmets, especially those produced by Poc. So while helmets have become lighter, more comfortable and increasingly aerodynamic (see the aero road helmet genre launched by Giro’s Air Attack in 2012), a genuine revolution in helmet construction has yet to be achieved. So why has helmet composition…

DERMOTT HAYES Dermott is head coach at RG Active in London, and the organiser of the Storm the Castle duathlon. Q After training for and completing Ironman Zurich, I fancied a slightly different challenge. So I’ve signed up for three races in two days. Day one is a 10km run followed by an Olympic tri in the afternoon. Day two is a half-Ironman. How would you best train for this challenge? Andrew Cardnell A That’s quite a challenge and something that needs a serious amount of thought as to the training and execution of the two days. “You’re going to need in the region of three months to prepare properly” Firstly, I’d encourage you to prioritise the events individually so that you’re clear on what you’re trying to achieve. Next,…

Your 2019 season is most likely over, so what next? Well, after a much-needed rest – see pro Ironman triathlete Laura Siddall’s tips on the opposite page – you can now start thinking about 2020’s goals. Here are five key steps to achieving your best in the future… LONG-TERM DREAM GOAL Ask yourself, what is your longterm dream goal for the next two to five years? And write it down. DREAM GOAL The ask yourself, what’s your dream goal for next year? What’s possible if you stretch yourself? Can you make a commitment to accept yourself and to learn from the experience? Again, write all your answers down and put them where you can see them – your pain cave, if you have one, is the ideal place. NEXT YEAR’S…

NOVEMBER 2 BALLBUSTER (8-mile R/ 24-mile B/ 8-mile R). Box Hill, Tadworth, Surrey. humanrace.co.uk 3 BURNTWOOD AQUATHLON (various dists). Burntwood Leisure Centre, Burntwood, Staffordshire. burntwoodtriclub.org.uk BAYSIDE AUTUMN DUATHLON (various dists). Stokes Bay, Gosport, Hampshire. baysidetri.co.uk 10 HILLINGDON NOVEMBER FAMILY DUATHLON (various dists). Minet Country Park, Hayes, London. hillingdontriathletes.co.uk 16 TRIPURBECK SIKA DUATHLON (various dists). Sika Trail Car Park, Wareham, Dorset. tripurbeck.com 23-24 ESCAPE TO AFAN OFF-ROAD DUATHLON (various dists). Bryn Bettws Lodge, Port Talbot, Wales. toughrunneruk.com 24 GO TRI MANCHESTER AIRPORT WINTER DUATHLON (2.5km R/17km B/ 2.5km R). Britannia Airport Inn, Wilmslow, Cheshire. gotri.org/events DECEMBER 1 BLACK COUNTRY TRIATHLETES SPLASH & DASH  (400m S/5km R). Wombourne Leisure Centre, Wombourne, Wolverhampton, West Midlands. blackcountrytriathletes .com REMPSTONE OFF ROAD DUATHLON (2.5-mile R/11.5-mile B/ 2.5-mile R). Burnbake Forest Lodges and Campsite Corfe Castle,…

There’s no denying that this year’s summer was a tad disappointing compared to last year’s record-breaking scorcher. And let’s not even start on our autumn so far! Yep, it’s fair to say that we get a mixed bag of weather in this country. So what better way to guarantee yourself some sun than by signing up to an off-season training camp? In this guide, we’ve brought together 10 of the best camps from across the globe, all designed with you, the triathlete, in mind, and practically guaranteed to make you a faster, fitter and stronger athlete for the 2020 season. While over in our race section, you’ll find essential advice to make sure you get the very best from your overseas adventures. Prepare to be inspired……

Challenge Tri Camp is the leading provider of triathlon training camps and holidays in Mallorca. Now going into their 10th year, they have planned a very special Spring 2020 training schedule to make it their best year of camps yet. Challenge Tri Camp is an established and highly recommended training camp provider who have the experience and knowledge of running training camps for all abilities and experiences. Having hosted hundreds of camps and guests on this idyllic island, they offer different training weeks to suit every level, distance and experience of multisport athlete. A FULLY SUPPORTED CAMP The training camps are facilitated and coached by certified triathlon coaches Brent Perkins (British Triathlon middle-distance team manager) and Nick Dunn (two- time world age-group champion). They, and their team of highly experienced…

TRIATHLON TRAINING Looking for an outdoor sports paradise and perfect accommodation? Salzkamergut – the Lake District of Austria – provides a unique combination of scenic lakes and mountains, an eldorado for bikers, runners, triathletes and hikers. And the Hotel Mohrenwirt is the ideal base camp for active holidays within this stunning landscape. About 25 miles east of Salzburg, lake Fuschlsee has long been a popular sport-holiday destination for enthusiasts and families looking for cycling, running, swimming, hiking, caving, golf or just relaxation. For those that swim, a dip in the lake or in the 25m heated outdoor pool at the Fuschlseebad Leisure Centre is a great way to start the day. Both are just a few minutes’ walk from the hotel. Austria’s Salzkammergut is a paradise for cyclists. Jakob Schmidlechner,…

There aren’t many places in Europe that are as friendly to triathletesin-training as Catalonia. With abundant opportunities for biking, swimming and running, and with a landscape that provides dramatically varying levels of workout intensity, this community in the northeast corner of Spain has enormous potential as a triathlete’s ‘home base’. A TRIATHLETE’S DREAM BlueView is a residential building situated in the attractive coastal city of Vilanova i la Geltrú, on the southern tip of Barcelona Province in Catalonia. It’s designed for people who enjoy the athletic lifestyle. Amenities include a 25m pool, bike parking, and a fully equipped fitness centre designed with input from professional athletes. It’s also situated at the water’s edge, just 50m from the ocean. Designed to perfectly complement all your lifestyle and athletic performance wishes, BlueView…

The Alpe d’Huez Triathlon is riding high, with the popularity of the 21 bends ever increasing among triathletes. With 3,440 triathletes registered in 2019 (the first sold-out edition), the event organised by Cyrille Neveu and his team is well established and going from strength to strength. Taking place next year from 27-31 July, the race will celebrate its 15th anniversary with its usual cracking programme of events: the Duathlon, the Triathlon Kids, the Triathlon M and the crowning glory, the Triathlon L. In 2019, more than 450 Brits travelled into the heart of the Alps to tackle the legendary climb as part of this epic triathlon. Always higher, always stronger. “I really enjoyed that race today. I think it’s one of the most beautiful races I’ve ever done; a very…

The idea of popping a few painkillers before an Ironman is becoming commonplace. One study showed that as many as 60% of triathletes were taking medication such as Ibuprofen before or during races, and Ironman recently announced Aleve – ‘the pain relief brand trusted by millions’ – as a new sponsor for its world champs in Hawaii. The partnership would imply there’s little risk to using artificial assistance to help see you through what is, after all, billed as the hardest one-day event on the planet. If it reduces discomfort and is promoted by the biggest brand in the sport, what could possibly be amiss? Plenty, according to the backlash from both medical professionals and athletes. “Viewing aches and pains as obstacles to be removed isn’t listening to our body”…

If you’ve been inspired by seeing the world’s best compete through the lava fields of Hawaii’s Big Island, and are now looking to make your own big step up to iron distance, then we’re here to help. And while we can’t guarantee you’ll be swimming like Lucy Charles-Barclay, biking like Jan Frodeno or running like Anne Haug, we can provide the knowledge you’ll need to help make your first full iron-distance race an enjoyable success. The great news is that whether you want to go full M-Dot with the Ironman brand, or fancy a smaller, local race in the UK, there’s more choice than ever before. But deciding where you want to make your debut is just the start. If race day is the celebration, then the journey to the…

If you have the triathlon bug, you’re no doubt aware that you can easily pay £500 for a decent front wheel, a wetsuit or a luxurious pair of cycling shoes. Or, you can spend the cash on a debut road racing bike that will play a fundamental role in your multisport journey. Compared to a carbon fibre bike, which would set you back at least £1,000, there’ll be a few compromises on an entry-level alloy option, including a heavier frame and component trade-offs. Expect to see fewer gears, heavier shifting and wheels built to take on rough roads. If you work for an employer that offers Cycle to Work scheme vouchers, you could stretch your money further and take your pick from bikes under a grand in most cases, and…

Fibre is a type of complex carbohydrate that’s found in plant-based foods such as peas, beans and lentils, fruit, dried fruit, veg and grains as well as nuts and seeds. As a triathlete, eating the 30g recommended daily dose of fibre will not only keep your digestive system super happy, it will help you feel fuller for longer (always a good thing for the constantly hungry triathlete) and prevent you feeling bloated, heavy and lethargic. First up, this quick and easy Greek-style beans on seeded sourdough toast elevates that good old staple to new, giddy heights. Made with big, fat butter beans, this dish provides around half your recommended daily intake of fibre, as well as protein, sustaining carbohydrate, B vitamins and minerals. It’s all about the toast, though! Choose…

With seawater streaming out of my nose, I turn around at the top of the famous Tenby North Beach steps. Below me the rising sun shines down on a multi-coloured version of the D-Day landings – complete with a blaring AC/DC soundtrack and 20,000 ecstatic spectators crammed onto the surrounding cliffs. Hundreds of wetsuited figures stumble out of the sea through the Ironman arch, their wake forming an unbroken, foam-flecked polygon stretching a mile and a half around Goscar Rock and returning to the start. A huge grin breaks out across my face. It barely leaves me all day. Welcome to the formidable, beautiful and brilliant Ironman Wales. WAVE OF EMOTION I arrive in Tenby on Friday lunchtime with my wife, Jenny, who now refers to herself as an ‘elite…

1 TAKE A BREAK As a pro, I chase summer and this means moving hemispheres so I can race all year round. My race schedule dictates, so I don’t have a typical off-season at the same time every year for a set number of weeks. However, I do think a break is important. Training and racing can be physically and mentally taxing, and often a good few weeks are needed to feel ‘normal’ again. It’s also a chance to give back, to invest time with family and support networks and be fully present. Some triathletes like to have a big block of time for an off-season, while others take shorter breaks throughout the year. I think there’s merit in both and it’s a combination of the two that works. 2…

As a globe-trotting pro triathlete whose annual itinerary ranged from small islands in the Caribbean to Newport Pagnell, Australia’s Chris ‘Macca’ McCormack has learned a LOT about keeping sane when travelling. Here he shares his top tips on fitting enough training into your schedule and staying in the best frame of mind when you’re always on the move… 01 If you’re obsessive about hitting miles and doing all your sessions, travel is going to kill you. Let your training targets go. 02 Running is the best bang-for-your-buck exercise. When I arrive at a hotel I’ll always go for a 30-40min jog. 03 Know where you’re going. Travel becomes more of a burden if you don’t plan accordingly. As professionals, we have to know our whereabouts because of drug testing. 04…

Based in stunning Morzine in the French Alps, Buzz Performance deliver training camps for all abilities. At just over an hour from Geneva, sitting at 1,000m altitude, this delightful alpine town is the ideal setting for the triathlon holiday of a lifetime. You’ll immediately feel at home in the beautiful chalet central to town, and with each holiday personalised to your individual needs, you’ll never feel out of your depth or under-challenged. “You’ll be led up some of the most famous stages of the Tour de France, including the Col de la Ramaz” With a focus on customer care and real attention to detail, from the moment you arrive you’ll feel part of the Buzz family. Headed up by successful athletes and coaches Amelia and Joe Pearson, with over 37…

Perched on the north-west coast of Lanzarote, Club La Santa has both an unbeatable location and superb facilities to combine your favourite sport with a holiday in the sun, for lone travellers, for couples, for all the family or for groups wanting to train. Club La Santa is a hotspot for cyclists, runners, triathletes and other sportspeople and children! Professional triathlete and current Challenge Roth champion Lucy Charles trains with us for several weeks a year to prepare for her races around the world. And no wonder. We’re blessed with warm, dry weather and world-class facilities which are perfect for pro athletes. A HOLIDAY DESTINATION You too can take advantage of these facilities that include three 50m swimming pools, our own lagoon, free-to-hire Cannondale road (and mountain) bikes, a full…

Thanyapura in Thailand is a unique destination that focuses on rejuvenating your health through training your body, mind and soul. Located in the north of Phuket, surrounded by the Khao Phra Thaeo National Park, with tropical weather all year round, this world-class health and sports resort has become the destination for triathletes for personal training and group classes. THE PERFECT LOCATION One of Thanyapura’s biggest assets is its location, right at the entrance of Khao Phra Thaeo National Park; it’s the ideal place to practise cycling, as traffic is extremely limited, the road surface smooth with a good mix of flats and hills, and the view simply stunning. Another popular route for local cyclists covers 20-25km heading to Sarasin Bridge, which connects Phuket and Phang Nga province, with a beautiful…

ZOOT TRANSITION 2.0 £70.00 Zoot have a four-strong range of tri bags, from small packs to mighty suitcases. The new Transition 2.0 is the second in the range, incorporating all the elements you’d need for race day but in a smaller, lighter (1.13kg) package. This makes it good for day-to-day use, plus you get a laptop compartment, but for race day we’d rather have seen more space for stashing tri kit as it was a little small. The expandable soggy kit section is a nice touch, though, the full front opening is excellent for finding things and there are plenty of pockets, plus a simple mesh helmet stash. zootsports.co.uk VERDICT A LESS MAHOOSIVE TRI BAG THAT’S HANDY FOR TRAINING, BUT SOME MAY NEED MORE STORAGE ON RACE DAY ZONE3 BACKPACK…