Innholdsfortegnelse for June 2020 i 220 Triathlon

TREASURE YOUR LOCAL BIKE SHOP For some time now, I’ve been concerned about the local bike shops that have to compete with the internet giants. Just before Christmas I was talking to the owner of my local triathlon shop and pointed out that I’d seen an item on the internet much cheaper than his similar item. “I can’t buy them for that price,” he said. “It’s probably someone’s bankruptcy stock”. He talked about the people who come to his shop to try on shoes only with the intention to then buy them off the internet, or people who bring in bikes they’ve bought elsewhere for him ‘to fit’. Sometimes, he says, fitting is actually impossible, but ‘the bike was cheap’. We all like a bargain, but I feel that the…

2019 IRONMAN WORLD CHAMPIONSHIPS, 2ND PLACE “It’s one of those races that when I’m struggling, I can call on and remember how I was able to dig that deep late into the race. It’s in the memory bank for when things get tough in the future.” 2017 IRONMAN WORLD CHAMPIONSHIPS, 2ND PLACE “Every year in Hawaii has been so different, but 2017 will always be the most special. To get second place on my first attempt as a pro was completely unexpected. I often watch my races back and it’s always fun to relive them and feel a different kind of motivation.” 2017 IRONMAN LANZAROTE, 1ST PLACE “I came third here in my first Ironman as a pro, but returned the following year to win. I’ve trained a lot in…

ALTURA ULTRA TRI BAG £69.99 The Firestorm bibs cost at least half the price of two of our other test pairs, so we were expecting compromises. Yet we’re happy to report there aren’t many, finding them comfortable and functional for long sessions. The main weakness is the front panel, which is a touch loose and shapeless, and bunched up under our jersey. Altura have stitched a flimsier mesh in this area, rather than using the same material as the leg section, which is arguably more breathable but doesn’t hold them in place quite as well. The chunky straps are excellent and sit very well underneath a jersey without chafing, and Altura’s ‘Stealth’ padding provides adequate comfort on both the road and turbo. The legs and particularly the grippers are too…

The coronavirus might have restricted movement, but it’s brought out the creativity in triathletes. Take double Commonwealth champion Jodie Stimpson, who’s combined an oversized paddling pool and stretch cords wrapped around her ankles to create a budget endless pool. Then there’s recreational athlete Richard Fisher, who mimicked a swim by completing 1,000 press-ups, sit-ups and pull-ups before indoor cycling for 100km. He finished off with a marathon on his Nordic skier. And, of course, there’s our very own Matt Baird who completed a DIY, 70.3-distance tri in his Bristol back garden, raising over £2,800 for charity (read more on p38). In short, all is not lost when it comes to triathlon training. At time of writing, UK citizens have been recommended to exercise for up to an hour a day…

There’s no sugar coating this one – hills at the end of an Ironman are killer. And that’s an understatement! It’s hard enough to run the marathon after the 3.8km swim and 180km bike, let alone it being a hilly one. Sorry, not the best way to start the answer to this question! Ha! NUTRITION IS KEY The first thing to do is not ‘over-bike’, even if you’ve raced a full Ironman before. You also need to be aware that having extra hills is going to most likely mean a slower run time, much slower, and also a slower overall time, so that old fourth discipline of nutrition will be key and a vital part of your training, especially on your longer brick sessions where you’re training with race-specific nutrition.…

1 Langkawi is the host of Ironman Malaysia on 24 October 2020. It’s famous for its rolling bike leg through Malaysian kampungs (traditional villages), rainforest views and tropical heat. 2 Ironman Arizona (22 November) in Tempe has long been a late-season fixture and has the biggest age-group field of any full-distance Ironman race. 3 The same day as Arizona is Ironman Cozumel (22 November), which boasts one of M-Dot’s great sea-swim legs on the Yucatan Peninsula of Mexico. 4 Ironman Lanzarote, Europe’s oldest official Ironman race, returns on 22 May 2021 to Club la Santa for another edition full of lava fields, crosswinds and post-race pints of Tropical lager.…

IRONMAN TRI-SUITS Consider what type of triathlete you are – top-end age-groupers should assess their suit’s aero properties, but comfort is key for all levels, so consider pads, grippers and material quality. HEART Sports Ice £125 A 226km winner for comfort, plus floating pockets and a plump chamois. Issue 376 heartsports.co.uk ORCA Dream £249 Fast in the wind tunnel, lean fit and great in the water; lacks pockets. Issue 376 orca.com ZONE3 Aeroforce X £275 Swift in the tunnel, comfy on the race track and in the water: a winner. Issue 376 zone3.com LG Aero Tri Suit £287.90 Aero and comfort benefits combine in a winning iron suit. Issue 376 garneau.com ENDURA QDC D2Z £349.99 The fastest suit on test in the wind tunnel, yet with comfort and style. Issue…

We take gear testing seriously – you need to know that the kit you buy will help you reach your goals in all three disciplines and work as hard as you on race day. Our test team is made up of experienced triathletes, cyclists and runners who test each product that appears in 220 to the max during training and racing, rating it honestly for performance and value. JACK SEXTY A triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman at Lanzarote in 2016. Ultimate indoor training advice “A giant fan for indoor cycling. Preferably three, one at the front and two either side.” HELEN WEBSTER 220’s editor made the move from marathons to tri seven years ago. Happiest when in the open…

“When I cross the finish line, I’ll be amazed if I don’t cry” This is cheesy as hell, but triathlon changed my life. I was 28 and a fan of drinking and chip shops; I weighed 18.5 stone and was frequently sweaty for the wrong reasons. I had a conversation with my stepdad about getting a bit fitter. It was late 2000s and tri was just gathering momentum. East Leake was our local tri club and I said: ‘I cannot go, look at the size of me.’ But I was welcomed with open arms. The wonderful thing about tri is that it’s not what you can do, but that you’re willing to do it. My proudest moment in triathlon was Ironman UK in Bolton. It’s a two-lap swim and you’re…

01 @allezsteve My outdoor garden gym in Glasgow! 02 @run_mairi_run We are so lucky to live where we do and have space to run, but I can’t wait until we are able to drive to our beaches and the castle grounds #outerhebrides 03 @team_ttec A virtual duathlon this morning for @bkr_bex 04 @triathlon_mumontherun Thank god for this bad boy last night! #paincave #sweatbox 05 @nedp_01 Pain Cave aka Living Room. Indoor training game looking strong. 06 @pete_the_triathlete Getting a bit of fresh air, long ride on @gozwift with @halesowentri 07 @racing_graceful With Richmond Park closed it was time to rethink our bike route. Where could we go that was quiet, safe and nearby for a quick spin? It’s amazing how much more you see and appreciate when there are no…

First, a disclaimer. For this feature, we’ve focussed specifically on things that don’t require any physical training or effort at all. Nor will they cost you any extra money. Win, win! We’re not saying abandon swimming, biking and running (although right now, you might not have much choice), obviously. Rather, we want to shed light on other areas that have been shown to equal ‘free speed’ in training and racing; ones that will complement, support and enhance any physical training you do. In addition to the factors we’ve covered on the following pages, there are other ways you could train to improve your performance – physical therapy and body weight being just two examples – but that’s a whole different article! As all the ‘upgrades’ we’re going to focus on…

HUAWEI WATCH GT2 £199.99 Does the GT2 have enough tech to satisfy data-driven triathletes? Huawei has attracted many unfavourable headlines in the UK of late because of security fears. Yet despite these concerns, GB’s government allowed the Chinese company to play a significant role in building the country’s 5G network – another controversial topic in light of Covid-19. But let’s keep politics out of this, and focus on the brand’s next-generation smartwatch and its potential tri benefits. Let’s start with the good – the display. We tested the 46mm version – 42mm is also available – which featured a 1.39in AMOLED screen with a resolution of 454 x 454 pixels and is beautifully clear on the fly. Just note that the mooted two-week battery time means the screen sleeps unless…

The triathlon suit has undergone a much-needed makeover in recent years. Where once it was sleeveless-only affairs that required a Houdini act if you happened to be caught short mid-race – and left many wearers looking like lobsters the day after a hot event – now triathletes are spoilt for choice. Where in issue 376 we had suits targeted for Ironman and last month was vested suits, this month it’s time for short-sleeved tri-suits, the most versatile of the lot. Elbow-length suits are equipped for the needs of the modern-day triathlete: shoulders and sleeves help to protect your skin; improved pads aid comfort; and fabrics are designed to be both hydro-and aerodynamic. On top of all that, manufacturers have thought about the practicalities of getting them on and off and…

Triathletes are often told we’re competing in one sport, but many of us still look at it as three separate sports and train accordingly. While this is certainly the most practical way to approach the training, it means we neglect the opportunity to blend two of the disciplines together for greater effect. The process of combining two disciplines is known as a brick session, which, put simply, means you layer one discipline on top of another, in the same way you would layer one brick on top of another to build a house. There are many questions about brick workouts in triathlon training: when do we do them? How do we do them? How often? When should we introduce them into our training? The beauty of performing brick sessions is…

NIK COOK Second-hand bike buying tips Cycling writer Nik is a competitive multisporter who’s competed for Team GB in duathlon. JOHN WOOD How swim can benefit run An award-winning multisport coach of 10 years, John is also a former international swimmer. JAMES WITTS Supplements vs prescription Freelance writer and former 220 editor James specialises in sports science and endurance. DERMOTT HAYES Tips if A-race cancelled Dermott has been coaching for 15 years, is head coach at Be Endurance and the organiser of the Storm the Castle duathlon.…

Wondering what the ‘washing machine’ is, or where to find your M-dot?! Make things easy with our guide to common tri terms… ‘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 when 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…

Commercial energy gels supported by reams of science and studies are omnipresent in triathletes’ performance larders up and down the country. Bananas, on the other hand, are seen as parochial fuelling of times gone by. Which, according to a study led by Professor David Nieman of Appalachian State University, North Carolina, is a mistake. Nieman and his team had 14 trained cyclists complete two 75km time trials, consuming 0.2g/kg carbohydrate every 15mins from bananas or energy gels. Blood was taken before and after exercise. What did they find? “Banana and energy-gel ingestion resulted in similar performance, blood glucose, inflammation, oxidative stress and innate immune levels,” said Nieman. In fact, arguably the banana had more going for it than the gel with antioxidant values, perhaps surprisingly, up there with kiwi fruits…

The following goal-setting process has been refined over the last decade, creating a powerful method that engages and motivates the athlete: 01 What did you learn last season? 02 What do you want to achieve this season? What does a successful season include? (Include process and outcome goals.) 03 What are your strengths? 04 How can you most improve? 05 Therefore, what do you need to do to achieve your goals? 06 How motivated are you to carry out this work (1-10)? 07 At what times can you train each week? 08 Which races are you targeting? 09 What health, logistical issues or barriers to your training exist? 10 What is your motivation? Why do you want to achieve these things? 11 How do you feel about this plan now…

Happily we’re moving away from the days of getting a male tri-suit, splashing on pink and calling it ‘female-specific’. Yet women come in all shapes and sizes, so designing a tri-suit to offer both performance and comfort is no mean feat. Fabrics can provide compression and postural support, four-way flexibility, or a ‘barely-there’ feeling. Most materials are hydrophobic or quick drying, while many offer thermoregulatory qualities. A number of sleeved designs boast different fabric on the upper body, improving shoulder flexibility, aerodynamics and maximising SPF protection. Many women’s tri-suits come with a built-in, usually removable, bra for additional support. Some might also need to wear a regular sports bra under the trisuit as the built-in bras rarely offer adequate support. Pad fit is individual and ideally needs to be tested…

TACX BOOSTER £219 The Booster is the most powerful ‘basic’ (non-direct drive) turbo trainer out there, and offers a beginner-friendly intro to turbos for those who don’t want to mess around with swapping or buying cassettes. Tacx’s Speed and Cadence Sensor (£45) will give you access to a host of training apps (Tacx, Zwift, etc) via ANT+ or Bluetooth Smart. zyrofisher.co.uk ELITE SUITO £649 Weighing in at 14.5kg, the Suito is one of the lighter trainers around and it also has a useful carry handle. An 11-speed Shimano cassette out the box saves time and money, as do the quick release and thru-axle adapters, and the legs simply fold out, so it’s all ready to go. There’s a cadence sensor, power measurements accurate to 2.5% and inclines up to 15%.…

Can skipping help maintain run fitness if you’re struggling to get out? According to the International Sports Conditioning Association, skipping can improve your speed, agility, power, endurance, balance and coordination, all of which are must-haves for running. Skipping works your calves, glutes and quads as well as your shoulders, chest, back and triceps from turning the rope. An Arizona University study also found that 10mins of skipping a day is as good as a 30min daily jog for improving cardiovascular efficiency. So in short, yes it can! What are the different types of swim tethers that are available? And how are they used? There are two common types – a belt or foot tether. A belt, as the name suggests, is basically a strap that fits around your waist and…

Cometh the hour, cometh the triathlete. Yes, if ever there was a body of people ideally equipped to cope with the lockdown we’re living through, it’s us triathletes. Why? Our ability to endure adversity brought about by a hundred defeats to our team mates; our natural inclination to self-isolate via the medium of open-water swimming; the fact that we’re already used to eating whatever food comes our way; and our capacity to tolerate boredom honed from years of listening to training partners carp on about their PBs. All these stand us in strong stead to laugh in the facemask of fear. “Because there are so many new joggers out, I look like a running God!” But it’s more than that, it’s the relentless positivity of the average triathlete that means…