Innholdsfortegnelse for April 2016 i Triathlon Plus

EMMA POOLEY may be making a comeback on the cycling trail for the Rio Olympics but insists that triathlon and duathlon are still her main sports. Double silver Commonwealth and Olympic medalist Pooley, 33, retired from cycling so she could concentrate on triathlon and other endurance events. But the petite athlete, renowned for her speed on hilly courses, has decided to target the challenging 29.8km time trial, and may also support Lizzie Armitstead in the road race. “This is a truly rare opportunity that I can’t resist,” she said. The time trial course in Brazil features the infamous 1.2km, seven per cent average gradient Grumari climb and it’s this which has tempted Pooley to return to Olympic cycling. “I’ve decided it’s worth a serious attempt at targeting that event,” she…

SECRETS OF SUCCESS CATHERINE JAMESON Age 31 Home Loughborough, Leicestershire Day job Professional triathlete Career highlights: Swimming nationally and trialling for the Olympics and Commonwealth Games while at Loughborough University; winning every single Castle Triathlon event in 2015 – becoming race series winner; reaching the 5150 World Championship final three times; winning the 5150 Zurich triathlon in July 2015 I WAS a good swimmer and competed nationally while at Loughborough University but cycling consisted of riding a rusty old mountain bike to lectures, and I hadn’t run since school cross country days. Five years ago, I was supporting my fiancé Joel Jameson (now my husband and a professional Ironman), at the national club relays in Nottingham and joked about having a go at the sprint triathlon the next morning. Later…

RELIEVE SHOULDER AND NECK STRESS Use the lower half of your body to power your stroke, this means it’s not necessary to use your shoulders and chest muscles to dominate your movement. ADAM’S TIP: Try turning your feet out and tipping your top oblique down to start the rotation. GAIN POWER Because of the 90 degree rotation from side to side, less surface area is going through the water as you are never flat. That means you get less drag, increasing your speed. The rotation from the core creates a corkscrew powered motion generating more power as you are not pulling your whole torso through the water with your arms and shoulders. ADAM’S TIP: When rotating from side to side, concentrate on keeping your head still as this acts as…

What is it? Causes of pain in the buttocks range from temporary annoyances such as bursitis, bruising, piriformis syndrome, muscle strain and shingles to more serious diseases with longterm consequences, such as arthritis of the sacroiliac joints or a herniated disc with sciatica. All symptoms related to buttock pain must be evaluated for their severity, intensity, duration, location, and aggravating or relieving factors. Consider whether the pain changes when walking, when sitting or when at rest while lying down. How do you recognise it? Gluteal pain can present in many different ways including buttock pain and tenderness, especially while seated or walking up a slope or stairs, deep tenderness in the buttock/hip region, a sharp stabbing pain while seated in a slouched position, pain and pressure in the tailbone or…

FAST FOOD TO FIX YOUR BODY GO VEGAN Use dairy free margarine, omit the egg and add 4tbsp soya milk BANANA BREAD is one of those favourite cakes and it’s a great snack for a rolling buffet on the bike or it can be easily chopped into bite size pieces and stuffed into a bag in your pocket. It’s also perfect to use in your carbohydrate replenishment window at the end of training or racing – that 15 minute to two hour window when you need fast-releasing carbs. As well as tasty carbs it also brings along potassium. A medium-sized banana usually contains around 450mg of potassium which helps counteract the negative effect of sodium, helps strengthen bones and helps keep the stomach lining protected from acids. Potassium can aid…

“There’s no doubt this is a bike designed to go fast” BRAND NEW BIKES PUT THROUGH THEIR PACES 1 FIRST RIDE There’s no doubt this is a bike designed to go fast, with a low, stretched feel amplified by a 100mm stem and a lot of layback on the saddle. Seven different sizes mean there’s more fine tuning potential than most aero bikes. It’s a neat looking bike, with internally routed controls, flush mounted seatclamp and curved wheel hugger seat-tube detailing on the traditional teardrop tube. 2 FAST RIDE Once we’d set up the saddle, the Fuji is a fast efficient machine that slips through headwinds. The aerodynamics feel like they’re cutting drag without creating crosswind handling issues. It was fine when we tried deep sections wheels too. The 24mm…

£1,400 trekbikes.com/gb/en_GB CAPITALISING ON the success of their mountainready, superlight, all-carbon Emonda range, Trek recently unleashed this aluminium version. It’s the lightest bike on test and sports a full Shimano Ultegra groupset, making it, on paper at least, a firm contender for the crown combining a high level of performance and exceptional value for money. FRAME AND FORKS The Emonda’s full aluminium construction utilises what the firm calls “invisible weld technology”, making the welds at the tube junctions very hard to spot. This lends the bike a classy appearance. Trek’s E2 head-tube at the front end tapers from 1.5” at the bottom to 1 1/8” at the top, for optimum lateral rigidity and weight saving over a traditional set-up. The head-tube measures 130mm in length, making it possible to get…

As we approach the new season, it is easy to be overcome with enthusiasm and drive, which leads to key mistakes that can not only lead to overtraining, but also lighter wallets with no real performance benefits. Here is Bolton Triathlon Club’s top advice for critiquing your effort this year. DON’T DO TOO MUCH TOO SOON Recognise that you can’t jump from eight hours a week training through the winter to 24 hours in the space of a week without burning out or injuring yourself. Build up slowly increasing your hours and intensity. YOU ARE NOT A MACHINE No one is and if you try to act like one, there is no doubt about it, you will break. Take your time, progress your training and your goals, and most of…

DID YOU KNOW… SUP IS THOUGHT TO ORIGINATE FROM SURFING INSTRUCTORS STANDING ON BO ARDS TO PHOTOGRAPH THEIR STUDENTS STAND UP PADDLEBOARDING, or SUP, has been featured in Up to Speed before but even we’re surprised at the huge surge in popularity for this sport as a triathlon event. According to an American study into paddlesports the number of participants taking part in SUP has more than doubled in just four years – from 1.1 million in 2010 to 2.8 million in 2014. And, true to form, it’s also on the rise on British shores. Instead of the traditional swim leg, for SUP triathlon racers complete the first third of the race on SUP boards paddling across the water to T1, before continuing the tri in the usual ride and…

WHAT CHALLENGE MELBOURNE WHERE MELBOURNE, AUSTRALIA WHEN 31 JANUARY WINNER TODD SKIPWORTH (AUS) 3:51:13 ELLIE SALTHOUSE (AUS) 4:11:03 Last year’s Challenge was cold, wet and treacherous while the previous year’s event saw temperatures tip a sweltering 40 degrees. So there was relief all round when the city woke to perfect racing conditions and it was light winds and mild temperatures for the first Challenge race of the season. Defending champion Leon Griffin was hoping to reclaim his title but hadn’t counted on a blistering performance from fellow Australian Todd Skipworth, who was determined to better his fifth place finish from 2015. Skipworth exited the water a full minute ahead of his rivals and cemented his lead as the race progressed. Only Germany’s Per Bittner managed a faster split time for…

This is how it usually starts: “Sorry to tell you, but you have a stress fracture/planar fasciitis/overuse injury (fill in your particular choice here) and you will need to rest for 12 weeks to allow the injury to heal.” These are most certainly the worst words an athlete can hear. But, and this is so important, do we really hear those words? Then this is how we rationalise the news we’ve just been told. Step one: “Well the doctor has to be over-cautious, so it’s really only 10 weeks.” Step two: “The doctor doesn’t know how quickly I recover from injury, so in my case it’ll only be eight weeks.” Step three: “I’ll work so hard on all the rehab, mobility and supplementary exercises that should cut a bit of…

Buying racing tyres WHAT TO LOOK FOR Width By fatter tyres we mean 25mm rather than 23mm wide tyres. 28mm tyres can actually roll even faster on rough roads but very few aero or road race frames have enough clearance to use them. Carcass This is the body of the tyre formed by overlapping layers of cloth. The finer the base cloth the more supple and flexible the tyre. The ability to deform around bumps and in the road gives a smoother ride, better grip and speed. Protection Most tyres have a protective layer under the tread to stop thorns, glass and other pointy debris puncturing your inner tube. The thickness, width and effectiveness of these layers varies, as does their ride quality. Height As the carcass and design of…

£1,279 evanscycles.com IN A SIMILAR vein to the Trek Emonda, BMC’s ALR01 is an aluminium version of the firm’s Tour de France-ready SLR01 carbon race bike. While the rangetopper is designed to rip up mountain switchbacks and endure a six-hour day at the highest level of racing, we were keen to see if the distilled, eminently more affordable ALR01 has what it takes to excite. FRAME AND FORKS The BMC’s tubing is triplebutted, meaning different thicknesses of alloy are used in different parts of the tubes, making them stronger at the joins without adding to the overall weight of the frame. The geometry of this bike mirrors that of its bigger brother, the SLR01, with the exception of a 7mm taller head-tube, designed to make it slightly more upright at…

If you’re serious about running then your next running shoe purchase shouldn’t be dependent on the colour or price, but what’s best for the type of runner you are. At first it might seem like a minefield. Words like overpronation, neutral, high arch and so on can put people off delving deeper into the running shoe market. But with a little advice you could be investing in a shoe, which improves your performance and minimises the risk of injury. Foot pronation is an important factor in choosing the right shoe. Having the right equipment will help you run longer, faster and most importantly, injury free. WHAT IS PRONATION? Pronation is the way the foot rolls when you walk and run. It is part of the natural movement that helps the…

Winter road cycling can be very rewarding and helps to alleviate indoor training boredom when the racing season is still a fair while away. Ensuring that your bike’s key elements work well when riding in winter is very important and your bike will need a little extra attention to ensure it runs smoothly in these more demanding conditions. Here’s your winter tick list for a season full of safe and rewarding rides: CHANGE YOUR TYRES Tyre choice is really important in winter so it’s time to put your skinny race tyres to one side and replace them with wider, more puncture resistant tyres (see our tyre test on p60). Most bikes have clearance for 25mm tyres, sometimes more. Also, reduce your pressures to around 80psi to suit the rougher, slippier…

EVERYTHING YOU NEED TO GET YOUR MONTH OFF TO A FLYER WE SAID BEN was one to watch when he appeared in Up to Speed last summer. Now the 17-year-old joins the podium potential squad. It’s even more staggering when you consider the teen only discovered the sport by chance – after reading a triathlon magazine at the age of 10. He went on to win double gold at the Nanjing 2014 Youth Olympic Games as a 15-year-old and enjoyed a glittering season last year, which included winning junior gold at the ITU World Duathlon championships He is joined in the ranks by Heather Sellars. The talented swimmer (she swam the English Channel at 18) only took up triathlon when she began her studies at Leeds Beckett University in 2012.…

THE BEST PLACES TO TEST YOURSELF DETAILS What The Keswick Mountain Festival Triathlons When 21-22 May 2016 Where Keswick, Lake District National Park WITH 16,000 outdoor-lovers expected to attend, triathletes will find themselves in the midst of others pushing themselves to the limit in open-water swims, cycling sportives and an ultra trail marathon. When not racing make the most of activities like ghyll scrambling and stand-up paddling water sports or listen to inspirational speakers at the lakeside theatre. The festival runs over three days with the shorter triathlon (400m swim, 18km bike and 5k trail run) on Saturday 21 May, with the longer distance (800m, 35km and 10k trail run) the following morning. As the event falls early in the race season, organisers recommend racers don swim socks, gloves and…

WHAT STANDARD BANK IRONMAN SOUTH AFRICA 70.3 WHEN 24 JANUARY WHERE BUFFALO CITY, SOUTH AFRICA WINNERS JODIE SWALLOW (GBR) 4:23:29 MATT TRAUTMAN (RSA) 4:01:53 Great Britain’s Jodie Swallow has stolen victory at this race for the last five years – clocking up two course records in the process. So all eyes were on the Brit to see if she could take the podium top spot for the sixth successive time. Once again she delivered, setting her third course record. True to form, Swallow, 34, blazed a lead from the moment the race started carving out a three minute swim at Orient Beach lead ahead of Lucie Zelenkova (CZE) and fellow Brit Susie Cheetham. By the half-way stage of the bike Swallow had expanded her lead to 10 minutes ahead of…

While coaching triathletes, Adam finds his athletes often struggle with overcoming the barrier of transition and how to prepare for it. Here, Adam shares his experience from his open water endurance swims so you can apply it to your own long-distance training. OVERCOME THE BARRIERS Focus on what you want, and make sure that your short, medium and long terms goals are written down somewhere. Take the extra effort to laminate your targets. A little extra effort like that subconsciously solidifies the targets so you’re more likely to complete them. SILENCE THE DEVIL The devil on your shoulder will always pipe up and whisper in your ear, “you’re not good enough,” and “you’re feeling terrible” right when you least want it. Overcome that by treating the devil as the line…

12 WEEKS TO RACE DAY This twelve week training plan is designed to get our first timer Matt in race shape for an Ironman 70.3, but please feel free to adapt it to your own needs. It assumes he has previously done at least three months of steady aerobic Ironman 70.3 triathlon training, building up his distances before starting this training plan. From this point, the training becomes more race-specific and less general than the first few months. The final four weeks of the plan are even more specific, with broken up race simulations every three or four days and recovery sessions in between. You should use this period as an opportunity to practise your nutrition and try out your race kit. It’s also a good time to think about…

“Even though he’s my dad, it’s still quite competitive between us” Two years ago the perfect job caught Ellie Green’s eye. It was a role at her local gym Oxley Sport Centre in Sherborne to become a life guard. The course started just two days after her 16th birthday and was just what the sporty teenager was looking for. There was just one small hiccup – Ellie couldn’t swim. “I used to play hockey, gymnastics, a bit of rugby and athletics – everything apart from swimming,” Ellie says. “The requirement was for me swim 50m in under 60 seconds which was not mega fast but a shock to me. I could swim a bit of breast stroke but front crawl was a whole new stroke to me.” Undaunted, Ellie began…

WHILE most of us harbour dreams of owning the lightest, quickest carbonfibre road bike, we might be well advised to turn our attention to a resurgent frame material, aluminium. A new breed of alloy-framed road bikes are offering even lighter riding packages than their space-age rivals. They’re also cheaper for firms to manufacture, allowing them to spec the bike with better groupsets and wheels to offer you a fantastic value-for-money road bike that won’t break the bank (or provoke marital disharmony). The group of bikes we tested cost between £1,279-£1,400. Modern manufacturing techniques, clever frame design and the use of finishing kit such as carbon seatposts mean that aluminium bikes aren’t the boneshakers they once were, either. The three we’ve tested here are all capable of a long day in…

£1,380 kinesisbikes.co.uk THE BRITISHDESIGNED Kinesis Aithein is unashamedly aimed at racing, with a focus on its tube and frame design being ultimate stiffness and power transfer. Is this the holy grail of performance aluminium we’ve been searching for? It’s available as a £649 frame-only option or can be supplied with a choice of road build kits. The bike you see here is spec’d with the firm’s Shimano 105 kit give or take a few notable substitutions. FRAME AND FORKS The Aithein features what the firm calls a “Superplastic Formed” alloy frame with tapered carbon fork. This process of tube construction requires the aluminium to be heated above 450°C, allowing the manipulation of the material to achieve more complicated tube shapes in a thinner construction. Evidenced in the slab-fronted seat-tube, it’s…

ABOUT THE CLUB Our club has always operated under a collective ethos of participation. We always encourage club members to get involved in the operation of the club and its events, alongside their own training and racing. We have grown rapidly in recent years and now have over 300 members. We won the north-west men’s club league and junior boys and girls club championships in 2015. We have some top individual performers in our ranks, including GB age-groupers Don Whiley (World Standard and European Sprint Distance Triathlon Championships), Mark Russell (European Sprint Distance Triathlon Championship), and Simon Myers (European Sprint Distance Duathlon Championships). TRAINING AREA Bolton Triathlon Club trains at Farnworth pool, Smithills pool and Ladybridge pool and they swim open water at Elton Reservoir, near Bury. Track running sessions…

People spend thousands of pounds on a bike or hundreds on an aero helmet, yet a much cheaper way to improve performance exists: controlled weight loss. WHY SHOULD I PAY ATTENTION TO MY DIET? If you have a machine that’s relatively lightweight and works well, it’s only as good as the engine powering it. Spending another grand to shave off half a kilogram is not worth the money when you can potentially lose 10kg yourself. Generally we find most people can lose some weight as part of a structured training plan, and this will inevitably improve performance. The bottom line is it will increase your power-weight ratio, making you faster and more efficient. THE ISSUE OF CARBOHYDRATES There’s a lot of talk around carbohydrate intake. It’s a fact that your…