Innholdsfortegnelse for January 2023 i 220 Triathlon

UNDER £12 LOMO VANTAGE GOGGLES £11 You can spend a fortune on goggles, but to our mind the money is better spent on a really good set for open-water and adding a budget set to your bag for the pool. These offer a great package. lomo.co.uk UNDER £13 NABAIJI SWIM BOXERS £12.99 Not into the skimpiness of budgies, but not a fan of kneelength jammers either? Then these swim boxers, sitting somewhere in the middle and chlorine-resistant, are a good option. decathlon.co.uk UNDER £25 HUUB/BRITISH TRI SWIM TOWEL £24.99 Show off your tri credentials in the pool and add a bit of, erm, swagger to your changing room moves with a federation-branded towel. Quick-drying and 100% cotton velour. huubdesign.com…

STAR LETTER Got an opinion to share? Then email us at fao220@220triathlon.com THE IRON BABY As a local Tenby boy, Ironman Wales is one of the highlights in the town, and on Thursday 8 September I raced down to register for what would be my eighth time. But following registration, my partner, Hannah, who was 38 weeks pregnant, called to say she was being induced later that evening, so I raced to the hospital in Cardiff to be with her. All day Friday we waited for the process to kick in. I prepared for the Ironman by carb-loading on hospital canteen food and walking 10 miles around the grounds with Hannah! At 4:30pm she had her waters broken and was then started on a hormone drip at 11:30pm. At this…

UPPING CALORIES "Tim [Don, Emma’s coach] didn’t think that I got enough nutrition in races, so we’ve been working with Precision Hydration to really up my calories in races. He also said I do all my steady runs too fast. That’s easy to monitor. He can give me a pace, I have a watch and I can monitor that. Whereas the fuelling side of things, it was a bit more like ‘okay, how, how do we actually put a number on this so I can show him what I’m doing and we can see the improvement?’ GLUCOSE MONITORING “That’s where Supersapiens comes in. It connects to my bike computer so straight away I could see the [glucose] score. After a couple of weeks I kind of realised that if my…

1 Triathletes often underestimate the classification of strength work. I’d argue that strength work is resistance work not just bodyweight stuff. If we add resistance, you reinforce injury prevention up the kinetic chain and help generate more power. We should all aim to be as well-rounded as possible, so whether it's an off-season thing or all-year-round, focused strength training helps. 2 Bias to certain food types. I think there's a lack of understanding of thermodynamics that's focused upon in powerlifting. Tracking your energy balance and your macronutrients gives real visibility over what you're eating, whereas for triathletes it's often what food you're eating rather than how much. I encourage people to understand their energy balance so they can make more informed decisions around how they eat and how much they…

Our brand visits’ feature in issue 408 gave a behind-the-scenes look at the work of Snugg Wetsuits. For those that missed it, then it’s worth quickly reiterating a little. Newquay-based Snugg were founded by owner and surfer Malcolm Ball in 1982, when he left his job at Gul to travel the world chasing big waves. Initially building made-to-measure suits for lifeguards competing in surf lifeguard competitions, he soon caught the eye of a couple of pro triathletes - and the rest is history. Snugg have stayed true to their roots, still operating out of Cornwall with a workshop where you can be measured for your wetsuit and just a few strides away see the team cutting, glueing and stitching the suits together by hand. So with this tester’s own suit…

This nifty little book is one of a series from Scale Swimming and is designed to stand up on the side of the pool so you can easily refer to the sets within as you swim. It’s (obviously, perhaps) sturdy and waterproof and this triathlete-focussed edition includes 11 training sessions to work through, with each session taking around an hour. We liked how clearly each session was laid out, with simple-to-understand warm-up drills, main set and cool-downs and a nice variety within. If you struggle to bother copying a set out and taking it to the pool, this becomes a handy (if rather costly) way of getting you to focus on your training. HW scaleswimming.com 80 % VERDICT A nice idea and the sets are good quality. Not cheap, though!…

When a brand asks us to sign an NDA before even telling us about a new product and then puts in a top-secret zoom call to finally tell us about it - we tend to sit up a little straighter as it usually means something interesting is coming our way. And so it was with the Red Revolution. This new parka is designed as a ‘modular hybrid’ coat, which combines luxury styling with outdoor performance. As such, it gives you a technical waterproof outer shell with a removable fleece ‘liner’ coat that can be worn together or seperately. Initially we were struck by how heavy this coat is - pulling it out of the box it really is a weighty number - but it came into its own after a…

Layering is king when it comes to riding through autumn, winter and spring. That way you can adapt to whatever conditions you find yourself riding in without overheating or becoming a cold, shivering mess. And a key part of that layering system is a lightweight bike jacket. All jackets here purport to offer a level of wind and water resistance while remaining lightweight and packable. That last part is vital, as the best bike jackets have to be easy to stash away when not in use, preferably packing down small enough to tuck into a jersey pocket. Aside from their stashability, weather protection is clearly an important metric here. Ideally, a jacket will keep the wind and rain out during prolonged rides in poor weather, though you’ll probably have to…

TRAINING HILLS MASTERCLASS Those of you who’ve raced the Alpe d’Huez Triathlon will know the importance of climbing. At 13.8km long and an average 8% gradient, plus those infamous 21 hairpins, it’s not for the faint-hearted. In fact, it’s those who can manage the beating of their strong hearts that excel, finding the sweetspot between effort, intensity and speed. The bike leg finishes atop this Alpine monster, but the skill of descending’s required, too, when facing the rapid ride through the Oisans Valley. On a domestic level, if you can’t ascend and descend, you’d better think again when it comes to the Brutal, Helvellyn and more. Of course, that’s solely in the racing amphitheatre. For all of us, whether we’re competing at a pimply Perranporth Triathlon or a pancake-flat Dorney, many…

Once the nights draw in and the water temperatures drop, most triathletes will head back to the pool to do their swim training. Quite rightly too, as although there are benefits to keeping short, cold-water sessions in your weekly schedule (see issue 410 for more) your long swims and structured sessions are much better done in the pool where you can focus on technique, rather than how cold you are! But with that familiar black line under you and the walls to push off, it can be very easy to forget all about the skills you need to race open water. Doing so means you miss a valuable trick, as incorporating some training around sighting, turning, drafting and breathing patterns will mean you’re in much better shape once openwater training…

With a tagline of ‘explore perfection’, Coros is already appealing to those triathletes looking for marginal gains. But the Pod 2 has added ‘run beyond GPS’ to the manifesto. So what’s the idea here? The Pod 2 is a small, lightweight gadget that attaches to your run shoe and aims to expand the capabilities of your existing smart watch (compatible only with Coros watches). By using an integrated barometric altimeter, thermometer, compass, accelerometer and gyroscope, the Pod 2 can give accurate feedback on pace accuracy including distance and pace accuracy on the treadmill, more consistent tracking where GPS may drop out (such as round buildings), and an ‘effort pace’ metric, which accurately reflects the runner’s effort, regardless of changes in terrain. HOTTEST NEW GEAR Included inside the box you find…

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FEATURE 2023 RACE PREVIEW 1 HIT NEW HEIGHTS Presenting our ultimate mountain events for climbing your way to success in 2023… A turquoise lake swim flanked by jagged peaks. A bike leg through verdant valleys untouched by modernity. A skyline run where you can touch the clouds. It’s strange to think that much of society used to consider mountains as pretty darn ugly up until about the 18th Century. But yes, mountains can still arouse facial pain, yet for triathletes that comes from the calf-shredding climbs and hair-raising descents, with the widescreen views and soothing air just two of the payoffs of taking on the demands of a mountain triathlon. Similar to their cheese-making prowess, the French excel in mountainous triathlons, with the famous trio of Ironman France (25 June), Embrunman (TBC Aug)…

KIT ZONE Wahoo prides itself on creating products that don’t saturate the user with hundreds of often superfluous and never-used features. Cue one of the most useful updates to the latest Elemnt Roam - its subtle but effective dual-band GPS for more accurate navigation, achieved via tapping into the signals from more than one satellite. This is common in smartphones and we’ve seen it on the latest Garmin Fenix. It’s especially useful in wooded areas if you head off the beaten track. The screen advancement’s more explicit, increasing from eight to 64 colours for a more vivid map. Again, though, Wahoo’s precise about applying these colours. For the most part, you’re presented with a monochrome backdrop. The colour schemes kick in for not only maps but also training zones. It’s…

For winter layering, this gilet from Stolen Goat is a fantastic option. The front is lined with Polartec’s Alpha Direct fabric, which is constructed out of recycled polyester and delivers a handy bit of warmth without feeling clammy. The front also blocks wind effectively, while the lightweight rear panel helps improve breathability and avoid overheating. The two-way zip helps in this regard, letting you ventilate when needed. There’s one rear jersey pocket and an opening either side to access pockets underneath, while the zip guard ensures comfort on the front. It’s lightweight and packable (140g; size medium), fits comfortably close to the body and offers good visibility on the roads. It’s a winner in our eyes. RS stolengoat.com 90 % VERDICT A versatile, valuable addition to your winter cycling kit…

THIS MONTH'S COACHING PANEL JOEL ENOCH HR on easy runs Joel is an awardwinning triathlon coach and GB agegroup triathlete at world and European championship level. KATE MILSON Period flu Kate is a freelance sports writer and a keen endurance athlete. She’s also bikepacked across Europe solo. ANDREW SHEAFF How to use pull buoys Andrew is a swim coach at the University of Virginia, the reigning NCAA champions. NIK COOK Recovery rides Cycling writer Nik is a competitive multisporter who’s competed for Team GB in duathlon. → HR ON EASY RUNS Q Why is my heart rate high on easy runs? Stefan Jonas A To work towards an answer, there are a few key questions that might prove useful here. Is you heart rate higher than normal? If so, then there…

Hawaii is part of my DNA. I’ve been coming to this island for 40 years to test myself. There’s no indigenous part of me that should connect in this way, but coming back is like a pilgrimage. In those final stages of the 1982 Ironman, I fought for belief in myself for maybe the first time. I’d never been an athlete and had this opportunity to win something. It’s such a great theme for triathletes, the idea that you’re finding something within yourself that you haven’t accessed before. You start stripping away the layers of who you think you should be, and discover who you are. I was ahead of the time wearing a trucker hat in ’82 - because it was part of the free swag that [sponsors] Bud…

Watching Emma Pallant-Browne unleash some serious speed on the final leg of the 2022 Ironman 70.3 Championship was a masterclass in race pacing. It was all the more impressive knowing that the 33-year-old’s early track career was cut short by recurrent knee injury… a problem which led her to triathlon. And thank the multisporting gods that it did, as Pallant-Browne is now one of the world’s top half-iron-distance athletes, racking up dozens of wins since she made the move to the middle in 2016. In 2022 alone she’s managed to bag six of them, as well as taking bronze at the 70.3 Worlds in St George, Utah, at the end of October. Here, she tells 220 how she’s planning to win more… 220: Congrats on the podium in St George.…

MEET THE TEST TEAM OUR RATINGS 90+ % BUY NOW A GENUINE CLASS LEADER 80-89 % IMPRESSIVE ONE OF THE BEST YOU CAN BUY 70-79 % GOOD A DECENT PERFORMER 50-69 % AVERAGE IT’LL DO THE JOB WELL ENOUGH 0-49 % POOR SIMPLY PUT, DON’T BOTHER! HELEN WEBSTER 220’s editor is also a qualified open-water swimming coach. ROB SLADE 220's features editor and resident adventure seeker. KATE MILSOM Freelance sports writer and a keen endurance athlete. MATT BAIRD Has spent years testing tri kit and accessories for 220. JACK SEXTY A strong age-grouper focusing on top-end gains. JAMES WITTS He’s a published author writing about sports science.…

In our opinion, electrolyte drinks should form part of your hydration strategy day-to-day and year-round and yes, that includes winter, as our metabolic systems still generate many joules of heat when training hard. Hydra+ is an effervescent tablet that delivers 190mg sodium per 200ml serving. As most of us will use 500ml water bottles, we’d recommend two tabs, if not three for some, to at least double that sodium intake. That’s important as sodium’s lost during sweating. As it plays a key role in channelling water to working cells and muscle contraction, its importance can’t be understated. You also receive magnesium, calcium and a swathe of vitamins in varying quantities. The orange taste is fresh, ensuring one palatable drink. JW nutritionx.co.uk 80 % VERDICT A solid taste and sodium hit make…

When the temperatures drop, it’s time to rethink your run kit. While you’ll still see the odd hardy soul running around in shorts and a vest (brr!), for keeping your muscles warm and ensuring your winter running is more comfortable, you can’t beat a bit of investment in some thermal gear. So what to look for? Ideally, your thermal kit will be constructed from fabrics that feel soft and comfortable against the skin (nobody wants kit that feels like cardboard) while offering excellent warmth, sweat wicking and microbial properties to avoid it holding onto sweat or ending up stinky by mid-season. Next, look for extra features but don’t pay for them if you don’t need them. Some runners like a zipped pocket for keys/card/gels etc, while reflective details or colourways…

COLD-WATER SWIM KIT Adding neoprene accessories can make your winter swimming much less biting, so consider swim caps, gloves and socks. ZONE3 Heat-Tech Socks £39 A truly great design with no leaks, which means one thing: toasty feet! Issue 410 zone3.com ZONE3 Heat-Tech Cap £39 Fully adjustable and unbeaten in this test for warmth and pure cosiness. Issue 410 zone3.com DHB Hydron Cap £28 A comfortable and warm cap with high-vis stripes at a good price. Issue 410 wiggle.co.uk ZONE3 Heat-Tech Gloves £39 The warmest gloves on test, with superb construction and fit. Issue 410 zone3.com ORCA 3mm Gloves £45 Warm gloves that are very well made and come in a good range of sizes. Issue 410 orca.com TOP-END WETSUITS If your goal is to exit T1 at the front…

TRAINING NUTRITION Fat has a bad rep, but nutritional research over the past few years has shown that eating fat will, in fact, do us many favours. One of the three macronutrients alongside protein and carbohydrate, fat helps the body absorb the fat-soluble vitamins A, D and E, and is a major source of energy. We also need fat to produce important hormones, for our immune function, healthy skin and nerve function. Simply put, we can divide fats into saturated and unsaturated, but it’s the latter that can help reduce the risk of heart-related disease, as well as improve immunity levels, mood and brain development and sports performance. That’s where omega-3 comes in. Part of the ‘unsaturated’ family, omega~3S can lower the level of ‘bad’ LDL cholesterol in your blood. Growing…