Innholdsfortegnelse for June 2023 i 220 Triathlon

3 of The Best SWIMMING EAR PLUGS UNDER £6 NABAIJI EARPLUGS £5.99 This pack comes with three different sizes so you can find the best fit and limit water ingress. To make sure you don’t lose them they also come with a removable cord and shark system, decathlon.co.uk UNDER £8 ZOGGS AQUA PLUGZ £7.25 These hypo-allergenic moulded silicone ear plugs from Zoggs aim to provide a secure and comfortable fit, while the materials used should prevent any adverse reactions if you have sensitive skin. zoggs.com UNDER £25 BOLLSEN WATERSAFE+ £24.95 Fitted with the brand’s Safe & Sound filter tech, these Bollsen ear plugs are made to provide medium insulation and protection from water with a level of ventilation. collsen-hearingprotection.com…

star letter Got an opinion to share? Then email us at fao220@22otriathlon.com THE IRON AGE I’m an Age Group GBR triathlete in the 75-79 cat. I’ve had a few British titles and European medals at Sprint and MD triathlon. I’m based in Mumbles, South Wales and have entered Ironman Wales for this September. If I finish, I will be the first 75-79 AG athlete to do so. I’ve always said, having not started triathlon till 2013, in my 60s, that I’d never try full distance. But somehow I got talked into it. This year, apart from a few minor races, I’ll be doing Llanelli Sprint (Welsh Sprint Champs), Ironman Swansea 70.3, Sunderland Olympic (British Oly Champs), and Ironman Wales. I’ll be raising money for a Mum’s mental health charity, APP.…

PARATRIATHLON - PTS5 3rd, ITU World Triathlon Grand Final, London, September 2013 4 x British Paratriathlon champion (2015-2017 & 2019) 1st, World Triathlon Para Series, Yokohama, May 2021 2nd, Europe Triathlon Championship, Valencia, September 2021 2nd, Paralympic paratriathlon, Tokyo, August 2021 1st, World Triathlon Para Series, Yokohama, May 2022 PARACYCLING - C4 1st, UCI Road World Championships, Cascais, June 2021 3rd, Paralympic time trial, Tokyo, September 2021 1st, UCI Road World Championship, Quebec, August 2022…

PREMIUM DEBOER FJORD 3.0 £1,228 The most expensive wetsuit on the market at the moment (that we’re aware of!), the Fjord is designed for temps down to 16°C and is worn by Kristian Blummenfelt, with Deboer’s other suit, the Floh (shown here from a previous 220 test), recommended for 12°C plus, deboerwetsuits.com BUDGET LOMO PRIME £129 We’ve had a soft spot for the Lomo Prime for a number of years. First up is that very accessible price, but this for a long time was also the only suit on the market that offered a choice of 11 women’s sizes based on different heights and weights, so giving great choice and inclusivity. lomo.co.uk…

P58 COURSE-RECCE MASTERCLASS JAMES WITTS Freelance writer and former editor of 220 Triathlon magazine, James specialises in sports science and endurance training. P63 4 QUICK RECOVERY RECIPES KATE PERCY is a nutritionist and keen amateur athlete. She’s written three books on sports nutrition and founded Go Bites energy balls. P66 ASK BEN BRIGHT AND EXPERT Q&AS BEN BRIGHT Ben is a former triathlon Olympian (Sydney 2000) and head coach of British Triathlon’s Olympic Programme. P70 HIIT VS ENDURANCE TRAINING LAUREN DRINKWATER is a personal trainer and group exercise instructor specialising in ante- and post-natal fitness.…

TRAINING NUTRITION Recovering well after your workouts should bean integral part of your training schedule. If you don’t refuel adequately and in a timely fashion post-exercise, your energy stores will gradually become depleted and your muscles don’t get the chance to repair and rebuild. The result? Jelly legs, fatigue and potentially a loss of mojo. This month’s recipes focus on the key nutrients you need to help you recover, quickly: carbohydrates, which are essential for replenishing muscle glycogen (your storage form of energy); protein, important for muscle recovery and regeneration; and a good variety of vitamins and electrolyte minerals. First up, these flavoursome Sweetcorn and sweet potato frittatas are loaded with the right stuff to promote recovery and optimal health. Replenish your energy levels with healthy, nutrient-rich carbohydrates from the sweet…

THIS MONTH'S COACHING PANEL ANDREW SHEAFF Swimming pace US swim coach Andrew has been helping people improve their swimming for over 20 years. He specialises in helping triathletes improve their swimming skills through online coaching. NICK BEER Black toenail cure Rehabilitation strength and conditioning coach Nick is also a former British elite triathlete. BRAD BEER Bent-knee pain Brad Beer is a sports and exercise physiotherapist, head physio at Super League Triathlon Series, author of ‘You CAN Run Pain Free!’, and has a particular interest in runrelated injuries. HANNAH WRIGHT Coping with injury Hannah is a registered musculoskeletal physiotherapist with 14 years of experience and has a particular interest in sports injuries. SWIMMING PACE Q What do you consider a good swimming pace? Simon Anderson A There’s not one answer, as…

Garmin geeks will be rubbing their hands as the latest 2023 releases are accounced. But what to expect? Well, the big news here is the introduction of an AMOLED screen (previously just on the Epix), which will be on the new Forerunner 265 (£429.99) and Forerunner 965 (£599.99). Garmin says these full-colour displays are bright enough to be read in any conditions and can be set as always-on if preferred. Both watches also feature a touchscreen in addition to the five-button set-up we’ve become accustomed to from Garmin. HOTTEST NEW GEAR There’s also the usual range of health and performance data and activity tracking, while smart notifications are available on both watches, as is music storage. Hardware-wise, the 265 comes in two display sizes (28.1mm or 32.5mm), while the 965…

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Training to compete at a middle-distance is a much bigger prospect. Now you need to focus on your strengths and weaknesses but compare them not just against the clock and your ability but also against your competitors. You also need to start thinking tactfully, choosing a race that plays to your strengths. For many races, looking at previous results will give you an idea of the times needed to win them (they don’t often change much from year to year). So for example, if an overall time of 4:10hrs usually wins the race, then that’s a good target. Equally, you can look at the individual disciplines and see how the race usually pans out. Is it a runner’s event or a cyclist’s? Then, you can compare these times to what…

ON CLOUDSURFER £150 ► Is this On’s most comfortable run shoe yet? Head to any tri hotspot and you’ll see On’s trademark ‘clouds’ on the bottom of multiple feet. Take a look at the brand’s newest version of the Cloudsurfer, however, and those pods are here no more. Well, that’s not technically true. On says there are still clouds present, but they’re now built directly into the Helion foam used in the one-piece CloudTec Phase midsole. What we’re left with are gaps in the foam. The idea is that these collapse like dominos when your foot strikes the ground, delivering improved cushioning and a softer ride. Comparing this seventh iteration to its predecessor, it’s definitely noticeable. In our review of the Cloudsurfer 6, we noted that the ride was on…

The Brownlee Agilis wetsuit from Huub Design (to give it its full name) has been around for a few years now, but is still going strong - its popularity reflected by two new colourways released this year (red for men and coral for women). It’s a striking suit with design input from the Brownlee brothers, who stipulated two requirements: to “swim like they’re not wearing a wetsuit throughout the full stroke cycle and to get their hips and legs as high as possible and keep them there.” “OUR MALE TESTER ALSO APPRECIATED THE 3:5 BUOYANCY ON THE MEN’S SUIT, WHICH DID A GREAT JOB OF LIFTING SINKY LEGS” But does this translate for the average age-grouper? Well, we last included the suit in our June 2021 issue when our (male)…

PREP 5mins + 30mins to drain the potatoes COOK 6mins SERVES 2 INGREDIENTS • 1 potato • 1 small sweet potato • 1 small onion, peeled • Large pinch salt • Tin of sweetcorn • 5 eggs • 3 tbsp chickpea (gram) or plain flour • 25g fresh coriander, finely chopped • 1 tsp cumin seeds • 1 red chilli, finely chopped • 2 tbsps rapeseed oil Grate the sweet potato, onion and potato. Put in a colander with a large pinch of salt and leave to drain over the sink or a bowl for 30mins. In a large bowl, combine the flour, sweetcorn, eggs, coriander and cumin seeds, then beat with a fork until mixed. Squeeze as much liquid as you can from the potato mixture - press down…

Q How can I prevent inner ankle pain? A Unfortunately, there are no tricks to entirely prevent injuries. There are many things you can do to help reduce the chance of it happening, though. Ensure your trainers are a good fit and support your foot and ankle well. Condition your lower limbs by adding in some strength and flexibility training to your plan. Warm up well before you begin your exercise. If you start to develop a pain during your training or exercise, do not push through it. Stop and seek medical advice. When you return to exercise, make sure you do this gradually. Q What are the benefits of swimming butterfly? A Butterfly is usually the second fastest of the four strokes, and perhaps the most graceful and exciting…

HOW TO GET THERE Several UK airlines fly direct to Cyprus. I flew with Easyjet from Edinburgh to Paphos. Paphos airport is just under a 2hr drive to Ayia Napa. The nearest airport is actually Larnaca, which is a 40min drive away. WHERE TO STAY I stayed at the Nissi Beach Hotel Nissi Beach Resort Ayia Napa, Cyprus (nissi-beach.com), which is the official race hotel and very close to race start, finish and transition. It’s also the location for registration. HOW TO MAKE A WEEK OF IT For road bike circuits, head east to Port Greco and Protaras. Once out of town, the roads are quiet. The forest areas of Port Greco a re well worth exploring and have good off-road biking and running options. In Ayia Napa, there’s some…

WHY I TRI [Sarah] Since we took on Ironman Barcelona in 2019, our group has grown so much. It was just 10 friends and now we have about too. They come to regular runs or are virtually involved from different parts of the country. We believe we made quite a difference at the Cotswold middle-distance last year, where we really encouraged lots of women to sign up. They ended up having the highest female-to-male gender split that they’ve ever had in any of their events. [Row] We still want to achieve a 50% gender split at an Ironman and I think we’re making the right progress to get there. For 50-50, we need 1,500 women at Ironman Barcelona [2023], so it might not be achievable this year, but it’s definitely…

Inspired by both the Brownlees and his own parents racing in Hyde Park, Crewe-horn, Shropshire-raised, Loughhorough-hased Connor Bentley did his first triathlon aged ll. Fast-forward another ll years and he’s on British Triathlon’s World Class Programme with a world title to his name, studying maths and economics and training with some of the best triathletes on the planet. We caught up with him at home shortly after his return from a training camp Down Under to talk the financial balancing act of going pro, Olympic ambitions and his thoughts on the Norwegians… 220: So how was the Aussie camp? Connor Bentley: Yeah, it was really good, a great environment. We were on the Gold Coast, a place called Burleigh Heads, working with Surf Lifesaver Phil Clayton and trying to learn…

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!…

Q I’m a newbie - is an expensive wetsuit worth buying? A Like anything, there is no point spending a fortune until you know a sport is right for you - so if you are new to triathlon it may not be worth shelling out hundreds of pounds. This is mind, you can always hire a wetsuit for your first season if not ready to invest. That said, if you’re a keen swimmer and want to make the most of the technology available in the market, then there is nothing to stop you buying a more technical (and therefore usually more expensive) suit. It doesn’t always make sense to buy twice if, for example, you know you want a suit with very thin flexible arms and a lot of buoyancy.…

AT A GLANCE MALE/FEMALE? YES, WITH THE SAME BUOYANCY ON EACH EXTRA FEATURES INSANELY THIN 0.3MM UPPER ARMS ALSO INCLUDED ZONES DRY BAG FOR STORAGE 88 % VERDICT Tech-filled suit with plenty of triathlon-specific features CThe Vanquish X from Zone3 is another suit that has stood the test of time to return for 2023. A development of the brand’s popular Vanquish, we last saw the Vanquish X in June 2022 when our (male) tester awarded it 82%. Impressively, this suit has remained the same price in a market where many others have seen year on year increases (though admittedly, it’s still very much a top-end purcha se). Like the Agilis, a bag is included - here a handy drybag. As for the wetsuit itself, there is a dizzying array of…

In exercise physiology many scientific studies refer to three main intensity zones: one, two and three. Imaginative. This is largely because these zones are the easiest to identify and thus study the effects of training. Zone one is measured as anything below Lactate Threshold 1 (Lt1), where the body is producing but utilising lactate and the level remains stable. This zone, for a well-conditioned athlete fuelling properly, is for training sessions up to 2-5 hours. Zone two starts where zone one ends and ends when the body starts to rapidly produce more lactate than it can clear. The top of this zone is called various things but often Lactate Threshold 2 (Lt2) or Threshold. For many athletes this is for sessions between 30 and 90mins and in well-trained athletes this…

HOW TO RACE OVERSEAS SPONSORED CONTENT Blue skies. Warm sunshine. Calm, clear waters. Closed roads. A fantastic bike route with an epic climb and uninterrupted views across Mallorca… Triathlon Portocolom was the perfect season opener, encapsulating everything great about racing overseas. But like any race abroad, it wasn’t without its obstacles. So, we thought, what better time to get some expert tips than now? On the pages that follow you’ll find advice on racing overseas from the likes of three-time World Triathlon champion Mario Mola, British pro Caroline Livesey and several others who have been there before and got the T-shirt. 01 CHOOSE A LOCATION THAT'S EASY TO GET TO Location is obviously key. If this is your first race overseas, there’s nothing to stop you going big, but if you…

‘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…