Innholdsfortegnelse for November 2022 i 220 Triathlon

How to do you focus your mind? It's a question I'm asking myself as we put this issue together, prompted by a series of features that show triathletes using a whole lot of willpower and hard training to reach impressive goals. From our cover star John McAvoy, who after transforming his life once already (his well-publicised prison to Ironman story), then moved to the Alps and now advocates for making the most of the one life you are given, focussed around fresh air, mountains and sport. We've also got a guide to qualifying for Kona, the writer of which took on the Brutal in this month's big race report (a triathlon that includes Snowdon? Now that requires a strong mindset!). As we look ahead to 2023, it's time to get…

STAR LETTER Got an opinion to share? Then email us at fao220 @220triathlon.com DETERMINED DAD My dad, Keith, is 81, from Sutton Coldfield, and enjoyed a special summer. Firstly, he was selected as a baton bearer for the 2022 Commonwealth Games Queen's relay, nominated by my sister, which he was proud to perform. He also participated in the European Championships in Munich, taking part in the men's triathlon representing Team GB. This is the third European championships where he has represented Team GB in age-group triathlon, highlighting his years of dedication to the sport. We are very proud of our dad for the achievements he has accomplished and feel it has been topped off in this special Commonwealth year and his special duty to be a baton bearer. Given his…

THE ROAD TO KONA Kona doesn't come cheap, but here's what we've learnt from our own past, and present, booking experiences. First off, flight prices haven't increased hugely since we last went in 2019. Back then we paid £1.2k and this year it's £1.4k – both 20hr+, one-stop options. The cheapest prices in 2022 (still around the £1k mark), however, were flights with more than one stop and long connection times. Back in 2019 we did an American/BA combo (including seating fees and taxes but with no hold luggage) with a night in Los Angeles, which helped with the jetlag, and a return via Phoenix. This year, it's a KLM/Virgin combo (again no hold luggage) with a 3hr stop in LA on the way out and a 9hr wait in…

KIT ZONE Weighing 14.5kg, the Suito-T has legs already attached and a convenient carry handle. Once you've folded the legs out and loaded your bike on, it's a case of connecting to Elite's app, calibrating, before connecting to your favourite training app. The Suito-T comes with free trials of popular apps such as Zwift, a nice touch to get you started. The Elite simulates gradients up to 15% and the max power it can handle is 1,900 watts – impressive figures for a mid-priced smart trainer. We found the Suito-T was a little louder than the JetBlack Volt, peaking at 65 decibels while riding at 200 watts, but it shouldn't trouble the neighbours. It's relatively sturdy but wobbles a little when you're out of the saddle. The power is delivered…

KIT ZONE BUYER'S GUIDE We've been away from pools a lot over the last year, so if you've grabbed your kit bag only to find your swimwear isn't what it once was, now is the time to invest in a new training swimsuit or pair of jammers. Training swimwear should be chosen to improve speed and maximise comfort, so look for designs that are streamlined and allow good freedom of movement. There's nothing worse than kit that drags in the water, won't allow you to tumble turn or impedes your stroke mechanics. For men, jammers should fit closely with zero bagging, while an adjustable drawstring waist will ensure they stay up. Women's swimsuits come in many designs, but pick straps that stay up, don't irritate your shoulder blades (cross backs…

THIS MONTH'S COACHING PANEL ROB HOBSON Goodbye carbs, hello speed? Rob is a registered nutritionist, consultant, writer and published author. ANDREW SHEAFF Breathe easy Andrew is a swim coach at the University of Virginia, the reigning NCAA champions. KATE MILSOM Monthly furnace Kate's 220's staff writer and a keen endurance athlete. She's also bikepacked across Europe solo. PHILIP HATZIS Half on a double Philip is a BTF levelthree-qualified coach who's taken many of his athletes to world and European championships in all distances. → GOODBYE CARBS, HELLO SPEED? Q Does the keto diet improve performance? Robert Williams AA keto diet is effectively a high-fat, low-carbohydrate fuelling plan. What's the theory? Well, the body relies on carbs as its primary source of energy, which is in the form of glucose. Without carbs,…

2022 OCTOBER 8 WINDSOR AUTUMN DUATHLON (various dists). Dorney Lake, Windsor, Berkshire. f3events.co.uk THE ROC SCOTLAND (1.5km S/50km B/16.5km R/50km B/1km R). Loch Leven, Scotland. theroc.com MILTON KEYNES ROWATHLON (3km row/ 25km B/ 5km R). Milton Keynes Rowing Club, Milton Keynes, Buckinghamshire. mkrowing.org 9 TORBAY TRIATHLON AUTUMN (400m S/15km B/ 5km R). Torbay Velopark, Exeter, Devon. sportivaevents.co.uk COWMAN DUATHLON (various dists). Emberton Country Park, Milton Keynes, Buckinghamshire. bigcowsports.com DORNEYDUAmON (various dists). Dorney Lake, Windsor, Berkshire. activetraininqworld.co.uk THE LAST TRI LYDNEY (various dists). Freedom Leisure Centre, Lydney, Gloucestershire. tnmaxevents.com 16 STAUNTON HAROLD DUATHLON (various dists & events). Staunton Harold Estate, Leicestershire. endorphinsport.com SYWELL AUTUMN DUATHLON (5km R/ 20km B). Sywell Country Park, Ecton, Northampton. northamptonshiresport.org BURNTWOOD AUTUMN AQUATHLON (400m S/ 5km R). Burntwood Leisure Centre, Burntwood, Staffordshire. burntwoodtriclub.org.uk DERBYSHIRE DUATHLON (4km…

OFF-SEASON GUIDE PLAN YOUR TRAINING Ahh, the off-season's here. That means deep gloom and demotivation… Not a bit of it. This is the time to lay the foundations for 2023 and your best season yet, to try new things and enjoy experimenting. But before you do anything, we implore you to take at least 10-14 days off swim, bike and run training once your last race is complete. Your mind and body will appreciate the refresh. It's then about understanding your strengths and weaknesses, and that starts with a fitness test across all three disciplines (ideally retest every four to six weeks to gauge progress and to reset zones)… SWIMMING Undertake swim GOLF, which measures speed and technique. This is known as your SWOLF score and is easily measured. Swim 50m…

THE BIG PIC Team Europe once again ran away with the Collins Cup, triathlon's answer to golf's Ryder Cup. On 20 Aug, they scored 53 points compared to the international team's 38 and USA's 22.5. The one bright spark for the secondand third-placed teams came in match eight where Lionel Sanders (INT) and Sam Long (USA) finished nearly 30mins ahead of Sam Laidlow (EUR), who'd been trash talking both athletes before the race. “Not bad for a couple duathletes, hey!” said Sanders in reference to Laidlow's comments. The first race in the Super League Championships took place in London on 4 September. In the women's race, Cassandre Beaugrand (FRA) held off the US's Taylor Spivey. On the men's side, NZ's Hayden Wilde powered past Aussie Matt Hauser for victory. The…

START We've discussed the benefits of self-talk before, the idea being that taking control of your inner voice can lead to a more positive outlook when you're in a pit of pain and so you'll perform better. Well, a recent study has shifted the self-talk debate on to determining whether negative self-talk slows you down or positive self-talk speeds you up. The scientists in Newfoundland gave 29 subjects self-talk training. Around a third ran on a treadmill at a moderate pace using their positive self-talk training. The next group did the same run but were assigned negative self-talk like, ‘I want to quit’. A third completed the run while listening to the ‘neutral’ audio documentary Stephen Hawking: Master of the Universe. QUICK SCIENCE What did they find? There was no…

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DON'T MISS AN ISSUE! Need some training and racing inspiration? Or fancy signing up for your first race in 2022? Whatever your targets, our one goal here at 220 Triathlon magazine is to make sure you achieve them. In every issue we bring you the best training and racing advice, as well as all the cutting-edge kit you need to perform at your optimum. And, for a limited time, you'll receive this fantastic 2XU tri-suit, worth £85, plus save 30% when you sign up for a subscription. So don't delay, subscribe today!…

Only buying one set of goggles for all your swimming is possible, but ask most triathletes and they'll prefer to use seperate pairs for their open-water and indoor pool aquatics. Why? Well, although their core job is the same – to protect your eyes and enable visibility when swimming front crawl – the different conditions mean you might find a set of pool goggles serves your needs better. Good pool goggles should fit closely without leaving horrendous goggle marks, be comfortable for long training sessions and be able to stand up to dive starts, fast tumble turns and different drills without seeing any ingress. You'll also find you can get away with smaller, more streamlined goggles in the pool as you don't need such wide visibility, plus while the lenses…

FLYERS VS IM WALES Sunday 11 September saw 2,000 athletes battle Ironman Wales including the Wiggle X Hoka Flyers. On a choppy and, at times, rainy day in Tenby, our crew all finished their year-long journey by crossing the finish line. Here's how they got on plus their essential tips… PAULINE GREEN “The hills were relentless but the support was incredible – even in the driving rain the hardy Welsh continued to ring their bells. On the run, the hill up out of Tenby was cruel but there at the top was coach Rob Cheetham. ‘You're first in your age-group,’ he cheered. ‘Keep steady, keep conservative, you've got it!’ The zig-zag through town was endless and then the sign for the finish. Down the red carpet and over the line…

TRAINING WOMEN'S TRAINING Shorts vagina and thrush LAUREN DRINKWATER Lauren is a certified advanced personal trainer and group exercise instructor, specialising in ante- and post-natal fitness. mumfitwonder.com This was a subject I really wanted to cover as it's not often talked about in social circles but it's something many females, and in particular female runners and cyclists, regularly suffer from. When I started to research how yeast infections specifically can be brought about by intense exercise – in other words, any exercise that causes us to sweat to the point of it affecting our nether regions – I came across the term ‘sports vagina’. So it does have a name and is more than simply an unspoken inconvenience we're all just quietly trying to treat. But the good news is that…

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. Recently I was chatting to an elite triathlete – and for once they weren't smiling politely while moving away while I droned on to them about my race results. No, on this occasion they were seeking my wisdom, which initially made me worried they might be in the grip of malarial fever, but it turned out they were genuinely curious to know if something that was an issue for them was also an issue for those of us at the back of the field – a backhanded compliment if ever there was one. The elite in question, who shall remain nameless (mostly because they haven't…

OFF SEASON GUIDE 1 TAKE A BREAK “Don't be scared to take a complete break from the sport,” explains coach and Triathlon Coaching UK co-founder James Pryke. “I advise most of my athletes to take two or three weeks off at this time of year. Not only does this facilitate a much-needed physical recovery following race season, but it also provides a vital mental break.” This is a great time to spend quality time with family and friends or head off on holiday. However, if you're itching to stay active, consider trying something less strenuous such as hiking or paddle-boarding. 2 DIVE INTO THE DETAIL Analyse each of the races you completed this year. What went well? What didn't go well? Did you swim too far because your sighting was…

BUYER'S GUIDE FLYWHEEL Flywheels replicate road feel, where momentum carries you forward. A balanced flywheel means a quieter trainer, which is always a key consideration when purchasing DATA Some of the best turbos provide detailed performance data such as speed, distance, power and cadence, helping you follow your training plans more effectively CONNECTION A good cable channel will protect connectors and help avoid any accidental disconnection With the latest generation of smart trainers being so sophisticated – and even fun when connected to a virtual cycling app like market-leader Zwift – increasing numbers of triathletes are turning their backs on the great outdoors altogether during the colder (and sometimes warmer) months, in favour of their home training set-up. Gone are the days when you'd simply lock your bike into a…

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. Kona, we have a problem. If it costs athletes around £10,000 to take part in a world championship, then it's a world championship in name rather than substance. The Ironman World Champs has never been a cheap trip, but there has been an acceptance that travelling halfway around the world to race on a Pacific island with limited accommodation comes at a price. And given the financial investment to reach the level needed to qualify is already high, those wanting to race long-course triathlon have long seen it as part of the rub. Plus, diving with manta rays is kind…

FEATURE THE ROAD TO KONA The old adage of completing an Ironman and bragging for the rest of your life still rings true. But to actually race at the annual Ironman World Championship in Hawaii cranks things up a notch or three and will provoke at least a double take from anyoneyou mention it to. For Hawaii is the place where Ironman was born, where legends of the sport are formed and cemented, and where M-Dot immortality is established. It's a land of myths and legends, and securing a starting spot is inarguably the Holy Grail of the sport of triathlon. But how do you actually get your name onto that Kona start list and prepare to conquer the legendary feats of the Queen K highway, the Energy Lab, Ali'i Drive…

KIT ZONE THE BRAND VISITS: PARCOURS THIS is one of my three laptops… and here's a bag of sensors… and see those oscillations? That is what I am interested in.” Steve Faulkner, sport scientist and senior lecturer in science and technology at Nottingham Trent University (NTU), has just popped into Parcours’ chipboarddecorated office-cum-warehouse and he's in his element. He's not the only one. Dov Tate, owner of the UK wheel brand, is hypnotised by Faulkner's data-rich spell. “Ultimately, we're both engineers,” smiles Tate, “albeit Steve's a worldclass one. He's helped us deliver what we feel will be a gamechanger for us and triathletes…” LAUNCHING IN KONA We're in Puttenham, near Guildford, to find out more about Parcours, one of the UK's most progressive and fastest-growing wheel brands. The timing's perfect as not…

01 GET IN THE RIGHT GEAR “Invest in good-quality gear,” Green advises. “The dhb Aeron wetsuit was a gamechanger and my trusty Hoka Cliftons will forever be my preferred shoes. But remember to avoid trying any new gear on race day.” Of course, quality gear's no use if it doesn't fit you and your shape. That's especially true on the bike where we'd certainly recommend undergoing a professional bike fit. This is the discipline you'll spend the most time on, so this is an expenditure that will more than pay dividends over time. 02 PLAN TO PEAK “Don't just plan your training – plan how your life will fit around it, too,” says Gill. “It's great to have your training panned for the upcoming week, but it may not work…

PROFESSOR GREG WHYTE Former modern pentathlon Olympian professor Greg Whyte is a pre-eminent authority on exercise physiology and sports and exercise performance in the UK. But he's probably best known for training, motivating and successfully coaching 23 Sport & Comic Relief challenges. As we move into the winter training phase, training volume (volume = intensity x duration x frequency) increases significantly. Why is down to the theory of supercompensation that states training leads to fatigue, which, following sufficient recovery, results in performance improvement. Accordingly, progressive overload – continually increasing training volume – is important to ensure performance improvement. The accumulation of fatigue across multiple sessions is termed ‘overreaching’ and is a common part of training programmes. While carefully planned and monitored overreaching results in performance enhancement – termed ‘functional overreaching’…

HOW WAS IT FOR YOU? THE BRUTAL HALF MATT BAIRD Matt is 220's former features editor and is now the editor of Cycling Plus. With the Brutal completed, his second aim for 2022 is to watch every single Nicolas Cage movie. A man has to have a dream, after all… After over eight hours of swim, bike and running, the moment I've been dreading, dreaming of and sweating over for months has finally arrived. I strain every sinew to push forward as my walking speed hovers at 3km/hr. The inclines are comically steep and the weatherbeaten path is as cracked as my mental resolve. But Snowdon is finally within my grasp and I can practically touch the summit. Job done, surely? An athlete coming down from the summit runs in my…

OFF SEASON TRAINING GUIDE Welcome to the off-season! So how is it for you? Do you relish the freezing air on your face, the crunch of leaves and the challenge of training through cold and rain? Or are you more the kind of athlete who retreats to their pain cave, cranks the heating up and works as hard as they can on Zwift? For most of us, the truth is probably somewhere in the middle… which is where this handy guide comes in. Here you'll find all the advice and training tips, plus kit reviews, that you need to be ready to race again come 2023. Here's to a great autumn and winter and to mixing things up!…

THE RIGHT BIKE JACKET You could go for something warm and waterproof, but then if you overheat you have a bulky jacket to carry around. Instead, layer for warmth and invest in a water- and wind-proof jacket. Those with a waterproof lining and a DWR (durable water repellent) treatment are most effective, but try to find one with vents to help you regulate your temperature. Trimtex suggests their Venom (€169). Like all the brand's kit, it's been tested in Norway's tough weather conditions. ARM WARMERS Arm warmers are ideal for days where it's perhaps too warm for a jacket but too cold for only a jersey. They're lightweight so can be stuffed in a pocket when not in use, but provide a helpful boost in warmth when needed. Trimtex recommends…

Off-road running should play an important role in your training year-round. Heading out on soft grass, squelchy mud tracks and technical rocky paths will not only spice up your weekly training schedule, but also allow you to keep running for longer thanks to the softer surfaces absorbing foot-strike impact. Undulating and technical trails will also provide a whole-body workout, engaging your core and activating those quads and glutes. Of course, a key component of trail running is appropriate footwear, so here are a few ideas to help you choose the right option for you. Comfort and fit will always be top of the priority list, so make sure the shoe fits you perfectly, with plenty of room in the toe-box for your toes to spread out. You'll also want to…