Innholdsfortegnelse for Spring 2020 i 220 Triathlon

UNDER £5 ALDI ERGONOMIC £1.99 Kayaks, chainsaws, children’s teepees... the Aldi middle aisle is a treasure trove of randomness (never go in hungover). Of more use to triathletes are these rather good £2 socks boasting anatomically-shaped footbeds. aldi.co.uk UNDER £15 STANCE ASHBURY CREW £14.99 Stance make our favourite running socks, the Ashbury, and that’s thanks to a lengthy features list that includes compressive properties, mesh and reflective zones, arch and heel supports, plus a unique design. stance.eu.com UNDER £20 ROCKAY FLARE ECOWHITE £17.80 Returning to the quarter-height template are these socks from Rockay. Key features include the 100% recycled and sustainable materials construction, breathable mesh zones and a seamless toe area to minimise rubbing. rockay.com…

START ORBEA ORCA AERO M10ITEAMD £7,299 Aero gains are the name of the game for the new Orca Aero from the Basque brand Orbea. There’s a Freeflow fork that takes advantage of the more relaxed UCI rules regarding frame design, a wealth of integrated tech, and even multiple bottle mounts to minimise drag from the cage and vessel. Prices start at £2,999 and go up to the top-of-the-range £7K model seen here. orbea.com…

Nutrition is often regarded as the fourth discipline (or fifth, after transition) and with good reason as your body will fail to maximise training gains if you don’t fuel it proficiently. “Research has shown that not consuming protein within an hour after a hard, long training session slows down recovery by 50%,” says nutritionist Judith Haudum. In theory, a healthy, rounded diet that balances calories in with calories out is the simple ideal. That equation is tweaked either side if you want to add muscle mass or are seeking leanness. But as we all know, things aren’t that simple. There are numerous triathlon diets around claiming to have you racing harder and faster. Some are dubious. Others have their merits. What follows here is a round-up of four dietary strategies.…

JARGON BUSTER CHAMOIS The suit’s pad needs to dry quickly after the swim leg, provide padding on the bike but not get in the way of your running gait. FULL-LENGTH ZIP A zip that has the ability to breakaway at the bottom, aiding toilet-stop convenience when racing and usually enhances comfort. Multisport brands are increasingly realising the aerodynamic benefits of trisuits (remember that 80% of drag is caused by the rider, not the bike) and this 2020 collection of Lycra is the most tech-happy yet, with fabric boasting dimples, ribs and more all present and correct. With this increased emphasis on speed, we jumped at the chance to test these suits under the watchful eye of aero specialist Stephen Roche of The Bike Tailor (thebiketailor.com, 01273 569006) in the Silverstone…

For years, triathlon shoes were that by name only, bike-shoe manufacturers stitching in a heel loop and proclaiming its multisport versatility. Times have changed. As this speedy six show, evolution has seen various well-thought-out features to not only super-charge your transitions, but your bike leg, too. Cue Fizik’s impressive Infinito R1 Knit, which has a knit weave that cranks up opulence as well as comfort. But it’s arguably the Boa ratchet mechanism that’s key to this shoe’s success. In the past, this clamp system’s provided speed and security but caused hot spots. Now it’s lost weight, grown in comfort and is just great. Yet nearly £350 for shoes is jaw-dropping. Bont’s Riot TR+ is far more affordable but still packed with goodness, yet its USP is more about fit than…

Too many triathletes suffer from ‘fuzzy grey middle’ syndrome. I’m not being rude about mid-sections here, I just mean triathletes have a well-recognised tendency to carry out their training at average intensity. They don’t work long and slow enough to improve aerobic fitness, or fast enough to work on speed, or hard enough to work on threshold – they train in the fuzzy grey middle area! In cycling this intensity should be limited, as benefits to performance are compromised; higher-intensity ‘sweetspot’ work is more effective. It seems that the benefits occur at a slightly lower intensity for runners than cyclists, i.e. tempo. A study published last year reported that regular structured tempo sessions were one of the two biggest predictors of run performance in elite runners (alongside slow running). A…

MUSCLE LOSS AS YOU AGE Q How can you avoid muscle loss as you age? Dylan Smith A It’s estimated that between the ages of 20 and 80 we lose 30% of muscle mass. For athletes, the muscle groups that take the highest loss are the plantarflexors (calf musculature ), incurring a loss of 30% between 20 and 60 years of age. The good news, though, is that the losses can be somewhat mitigated or offset through strength and conditioning exercises. It’s a little known fact that the World Health Organization (WHO) recommends two resistance training sessions alongside the well-understood 150mins of moderately vigorous aerobic exercise per week. Triathletes benefit most from resistance training performed in a gym setting, where the loads applied can be great enough to help elicit…

1 New to the Challenge Family calendar in 2020 is Challenge Bled-Slovenia on 17 May 2020. The 113km race concludes with a half marathon run around the Slovenian tourist spot of Lake Bled. 2 Six days later on 23 May is Challenge Lisbon in one of our favourite European capitals. Sprint, Olympic, middle and aquathlon events are available, as are a host of relays. 3 Challenge Turku in the old capital of Finland returns for its sixth edition on 2 August. Sprint and middle-distance races are on offer on the swift Scandi race course. 4 Another new Challenge event for 2020 is Challenge Budva-Montenegro in the Balkans on 4 October. A 1.9km sea swim kicks off the middle-distance race.…

ALI’S AERO SECRETS What makes him so fast? On p40 Alistair Brownlee gives us an exclusive insight into his kit choices, as he spends time in the wind tunnel. DOES VEGAN = FAST? With so much in the media around different diets and sport, on p35 we look at what each athlete should be eating to race at their best. HYDRATION FOCUS How much you drink, what and when can make or break your race – but it’s a very personal thing. We find out more from Precision Hydration (p62).…

Elite sport can be the cruellest of mistresses. Non Stanford was one of only three women to win a World Triathlon Series race last season and ranked seventh in the series, has the pedigree of being a world elite champion, and the Olympic experience of missing a medal by 3secs. With a steady resurgence under a new coach, she also possesses a turn of foot for the critical run leg that few in the sport can match. It’s not hard to make a compelling case for the Welsh woman to be considered as an Olympic contender, but barring illness or injury for Jessica Learmonth, Georgia Taylor-Brown or Vicky Holland, Stanford will not be heading to the Olympics this summer – a decision made by British Triathlon nine months in advance…

“I run near the station, but polar bears are a real threat” This place is amazing in every way. The only contact we have with the outside world here is through the internet. We have two shipments of the station’s equipment and our food supplies in June and August, which must last the duration of the expedition. The fresh fruit and veg go first, then we have frozen and dry supplies to take us to the end. My triathlon story began by accident. Sport was always present in my life with swimming, sailing and skiing, but triathlon is a different thing. It requires conditioning, training and there’s no chance of succeeding if you’re unhealthy. In a heartbeat, I found a race and signed up. I only had six weeks to…

STRAIGHT FROM THE HEART Over the years I haven’t been honest with people as I’ve always been scared of being stopped doing the sport I absolutely love. But I no longer want to be scared, and would like to share my story as I feel very proud of my achievements and hope to inspire other to pursue their goals and dreams. I’m 46 and was born with a congenital heart condition. At the age of three, I underwent heart surgery to repair a hole. During which they also removed a valve, which has never been replaced. In 2011, after watching Ironman Lanzarote I was inspired to try a tri. My first race was the 2012 super sprint in Great Yarmouth. Since then I’ve completed sprint, Olympic and Ironman 70.3 distances.…

Developing your catch or feel for the water is important for improving your speed and economy. Without this technique, your hands can slice through the water to little effect. Improving this portion of your stroke is about engaging the water to press it back past your body and, in turn, accelerate forward. If you get this right, the faster you can push your hands back, the faster you’ll go. Focus on pushing your elbow out to the side slightly. Then you can push your hand and forearm down to get that high elbow and early vertical forearm. Think ‘reaching over a barrel’. From here you can press your arm back under the body, feeling resistance against your forearm and pushing from your lats in your back. To practise this hold…

BRAD BEER Muscle loss as you age Brad is the founder of POGO Physio, author of You Can Run Pain Free! and the physio for Super League Triathlon. ANDY BLOW Sweat allergies Andy is the founder of Precision Hydration, which specialises in tailored sports hydration. NIK COOK Tri bike upgrade Cycling writer Nik is a competitive multisporter who’s competed for Team GB in duathlon. JAMES WITTS Optimal age to tri Freelance writer and former 220 editor James specialises in sports science and endurance.…

Q I’m new to triathlon and am worried about injuring myself. What are the most common tri injuries, and how can I strengthen my body to prevent them? Paul Howard A As a newbie to triathlon, you’re in for a very exciting journey. There will be loads of amazing races to choose from and like-minded people to meet. Your passion for swimming, cycling and running will grow exponentially as you immerse yourself in the opportunities of the sport. There’s an exciting road ahead and, if you pay attention to the warning signs, it shouldn’t be too bumpy a journey! Starting any sport for the first time, it’s important to have an idea of the demands involved on the body. It’s easy to fall into the trap of being super motivated…

‘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…

VISIT 220TRIATHLON.COM PREP FOR THE RACE SEASON With the 2020 UK tri season around the corner, we’ve got all the info you need to start on a flyer. Head to 220tri.com now for expert tri advice, race-day tips and pre-season training plans. DOWNLOAD THE DIGITAL EDITION ENJOY YOUR FAVOURITE MAGAZINE ON YOUR TABLET Get all the great advice and expert reviews from the print version of your favourite tri magazine on our digital edition. FOLLOW 220…

Impressive as their existing Lava and Aeroforce tri-suits are, Zone3 have never previously boasted a truly top-end speedsuit in their wide Lycra armoury. That’s all changed this month with the launch of the Aeroforce X. Designed with input from aero specialists Nopinz, the suit is built around the new Aeroforce woven fabric on the shoulders and Aerostripe aerodynamic stretch side panels, which both underwent extensive tests at the Boardman Performance Centre and on the track using multiple body types. There’s also an Aquazero water-repellent coating to reduce drag in the water, ColdBlack tech around the core to aid body temperature, and a UPF50+ rating. There are a range of prices (we’ve been using the final prototype £275 suit here for the past month), including custom prints and a 3D body-mapping…

Vibram’s Five Fingers, Newton’s lugged shoes and Chris McDougall’s 2010 bestseller Born to Run all helped cultivate the forefoot-running movement. It was a reaction to the run-shoe industry’s focus on heavy heel cushioning, which, the argument went, steered gaits into ‘unnatural’ heel-toe motions. It made sense. Look at the top runners and they’re predominantly forefoot-ers. Recent research, however, suggests otherwise. Professor Laura Anderson and her team analysed 53 studies into run biomechanics and concluded that there is little evidence to show changing to forefoot running leads to fewer injuries, or that running on your toes is more economical and faster. They suggest instead that you should maximise your natural stride. We’re sure experts such as Mike Antonaides of The Running School would contest these findings, and say that retraining your…

GARMIN SWIM 2 £219.99 Is the long-awaited Swim 2 worth the wait for triathletes? Garmin’s original Swim watch was launched back in 2012, and finally eight years later they’ve introduced a far more advanced sequel. Our previous review of the Swim 1 lamented the basic feature list – the lack of GPS or open-water swim mode – and this is an issue that the Swim 2 addresses, and then some. It’s one of the sleekest Garmin watches to date, weighing just 38g, available in white or black, and is USB-rechargeable. Simply because it’s a watch that you can’t look at while swimming, most of the data is there to be analysed retrospectively. There’s plenty to drill into, such as your stroke count, efficiency, heart rate (wrist-based) and pace. The Swim…

• Be visible. By the time you’ve exited the swim, T1 can resemble Piccadilly Circus in rush hour, making your bike extremely hard to spot. So drape something explicit over your bike saddle like a hot-pink towel. • Enter at speed. Practise mounting your bike and slipping your feet into your clipped-on shoes. Also, practise slipping your feet out of clipped-in shoes to mimic entering T2. • Prep your bike. Everything you need for the bike leg should be attached to your bike before you hit the swim. Water bottles should be squeezed into their cages, gels taped to your frame, spare tubes in a saddle bag… be ready to leave at speed. • Go one-piece. A tri-suit’s a simple but effective way to save time in transition, banishing the…

You might well ask, as a triathlete, why should I be doing a workout that primarily focuses on strength and power? The simple answer is, the flattest Ironman bike courses aside, all bike legs will require a degree of top-end grunt. Being able to stay down on your aerobars as you squeeze on the power to get over a roller, accelerating hard out of a dead turn or recovering from that botched gear change on a climb – they all require a bit of punch. Also, by training your explosive top-end, you’ll teach your nerves to fire more efficiently, your muscles to contract quicker and you’ll increase your overall maximal capacity. The benefits of having a bigger and more efficient engine will trickle down to your lower-intensity riding and you’ll…

Can you give me different ways to carb-load? Sports nutritionist, James Collins says: “Increasing your carbohydrate intake doesn’t necessarily mean eating huge volumes of pasta. Firstly, increase the carb content of meals by adding a bigger portion of your preferred source of carbohydrate. Adding a glass of fruit juice to one of your meals will also help to up your intake. Also, try to eat a high-carbohydrate snack 2-3 times a day. There’s no need to eat so much that you’re uncomfortable – just tailor each meal and snack option towards carbohydrate.” How long should you leave between eating and swimming? When it comes to eating around swimming everyone is a little different, so it’s important to trial what works for you. But in general, allow 2-4hrs before your swim…

WETSUITS Build quality, comfort, flexibility and insulation – the four key factors when choosing your neoprene. Spend more and the quality for each factor tends to increase. LOMO Prime Wetsuit £100 Lomo’s best wetsuit yet; secure construction, close fit and buoyant. Issue 374 lomo.co.uk ORCA Equip £239 Peerless comfort and flexibility for the price. Great for frugal swimmers. Issue 366 orca.com ROKA Maverick Comp III £325 Superior arm flexibility and reach, plus assured buoyancy. Issue 365 roka.com AQUA SPHERE Racer 2.0 £399.99 Striking graphics, a decent price and a superior build – winning! Issue 365 aquasphereswim.com/uk YONDA Ghost 2 £549 A highly comfortable and superb all-rounder wetsuit. Issue 364 yondasports.com ENERGY GELS Carb and caffeine content, added extras (such as electrolytes and salts), digestability, and, of course, flavour and texture…

I knew it. I bloody knew it. I knew that when I wrote in my column a couple of months ago that I didn’t get injured, despite not doing any stretching or taking the remotest care of my body, I would immediately get injured. And yes, I have. The God of Triathlon looked down upon my conceited crowing and thought ‘I’ll have him’, and has smote me with a divine kick up my arrogant arse, or more specifically, up my arrogant foot. The injury in question is a tear to my posterior tibial tendon which, for the uninitiated, goes down the inside of your foot and underneath your heel, and I acquired it by unwisely injecting pace into the last lap of the Warwickshire Cross Country Championships. I’d pulled my…