Innholdsfortegnelse for July 2015 i Triathlon Plus

IF ALL goes to plan, next year the Brownlee boys will be cheered on by a home crowd while competing in their quest for worldwide glory. Alistair and Jonathan’s hometown of Leeds has been selected as the UK candidate city to host one of the prestigious ITU World Triathlon series races. If successful it would give Leeds’ most famous residents the chance to compete in a spine-tingling atmosphere similar to the unforgettable Tour de France Grand Départ fever that swept the city last summer. The race will be beamed live around the world attracting huge crowds of up to 40,000 and massive media coverage, especially as it’s one of the penultimate races before the 2016 Olympic games in Rio. The champions have already advised on a potential race route in…

NADINE OKYERE Age 28 Day Job Full time teacher at Solihull Sports College Career Highlights Great Britain and England 400m champion. Personal best: 400m 52.20; 200m 23.97. Silver medal for the 400m relay at the Commonwealth Games in Delhi in 2010 and bronze at the same event in the World Championships in 2011. MY FELLOW triathletes at BRAT (Birmingham Running and Triathlon) might be surprised to read this as when I joined I simply said I was from a running background. I decided to keep my running career quiet because an Ironman is a million miles away from running 400m on the track. For a runner I came to the sport relatively late. It was only when I was 15 a PE teacher suggested I join a running club. While…

WHEN 5 APRIL WHERE BRASILIA, DISTRITO FEDERAL, BRAZIL WINNERS TIM DON (GBR) 3:41:47 HELLE FREDERIKSEN (DEN) 4:04:1 BRITISH hopes were high for defending champion Tim Don as he took to the start line for this race – doubling as the 2015 IRONMAN 70.3 Latin America Championship - and the 37-year-old didn’t disappoint. He was in the leading pack from the off, emerging from the tranquil Lake Paranoa in the front group of six swimmers that included USA’s Tim O’Donnell, who had been beaten into second place by Don last year. But would O’Donnell settle for second place this time? It certainly didn’t look that way as O’Donnell pushed to the front on the bike leg and looked comfortable with his lead throughout the three laps. Don meanwhile settled in a…

£5,699 scott-sports.com RIDDEN BY Tour de France teams Orica GreenEdge and IAM Cycling on the more mountainous days of the pro race, the Addict Team Issue also carries the colours of IAM, making it a striking view on the road. You’ll not see too many of these around, which is well worth considering if exclusivity is your bag. Scott makes this bike in frame sizes from XXS (47) to XXL (61), so that’s everyone from jockeys to giants covered. This mouthwatering machine comes in at an eye-watering £5,699, however it’s still not the most expensive bike that we tested. FRAME AND FORKS While Scott already use their ‘HMF’ carbon-fibre on their higher-end road bikes, the Addict Team Issue is made from ‘HMX’ fibre, claimed by the company to offer 20…

Most triathletes have a background in running or cycling and so it’s no surprise they usually find the swim to be their weakest discipline. It’s probably why duathlons (run-bike-run) are popular events because then competitors can miss out the wet stuff altogether. Swiming is made up of skills that are best learned during childhood – as most skills are – and they can be difficult to develop efficiently once bad habits or poor techniques have become automatic as an adult. Nowe, here’s the good news: difficult certainly doesn’t mean impossible. Here are five easy tips for boosting your swim speed ahead of your next race. 1 BOOST YOUR REACH As your hand enters the water, it’s incredibly tempting to immediately begin to pull, especially in a fraught race scenario. However,…

This six week training plan is for anyone who’s aiming to complete their first sprint triathlon. It includes all the key workouts you’ll need, such as open water swims and bike to run “brick” sessions. So by the time you get to race day you’ll be fully prepared for what lies ahead. Before you start there are a few acronyms you’ll need to know about, which you can decode using the key below. The plan also features training zones (see box below) that help you train at the right intensities. To use these zones correctly it is useful if you have a heart rate monitor watch – a cheap one is fine. Failing that, you can use the perceived exertion scores out of 10. The third and sixth weeks are…

DRAFTING IS a contentious issue. It’s a big no-no for all but the elite and is one of the top reasons for disqualification in most races. So it’s little surprise that the ITU’S announcement to make the 2016 age group sprint triathlon and duathlon world championships in Mexico draftlegal races has set the tri world into a twitter. Drafting occurs when one cyclist shelters behind another to save energy. The draft zone is a rectangle measuring seven metres long by three metres wide. The centre of the leading three metre edge is measured from the back edge of the back wheel hence the advice to always leave three bike spaces between you and the back wheel in front. The ITU said it felt the move was more inclusive for National…

MAYBE YOUR budget will never stretch to the wonder of Wanaka, the magic of Mooloolaba or the paradise setting of Pucon. Don’t despair, you can still experience all the thrills of a high profile, celeb studded, slicklyorganised event right here in the UK. Hailed as the world’s biggest triathlon, the annual London event attracts more than 13,000 triathletes of all abilities who are urged across the finishing line by 30,000 enthusiastic spectators. Starting and finishing in the iconic ExCel over an entire weekend it’s worth the entry fee just to experience the rare thrill of a fast, safe, cycle along traffic-free London roads. Organisers promise a slick course through the historic Docklands. The AJ Bell London Triathlon offers a variety of distances over a weekend’s racing from Super Sprint (400m…

INGREDIENTS Serves 3-4 people 1 onion 3 tomatoes 500g lean lamb chunks 1 tin of chickpeas, drained and rinsed 600ml vegetable stock 100g dried chopped apricots 1tsp cinnamon Small bunch of parsley METHOD 1 Slice the onion and fry with the lamb until meat is browned. 2 Chop tomatoes, add to pan with cinnamon. Fry for four minutes. 3 Add stock, chickpeas and apricots. Bring to the boil, cover and simmer for two hours. 4 Finely chop parsley and stir through. 5 Serve with couscous or brown rice. • Lamb is a grade one protein, which means all the nine essential amino acids are there in sufficient quantities for growth and repair. Be careful not to eat too much protein as there is an optimal point in the body for…

I ronman is the ultimate challenge for triathletes. The sheer distances involved (3.8km swim, 180km bike, 42.2km run) make it not only a physical challenge, but a mental and intellectual one too. It’s such a tough event that imperfections in your training, equipment and nutrition become magnified and can affect you tenfold towards the end. Sound like hell? It can be. It can also be the scariest, most exciting and rewarding triathlon experience you’ll ever have. So it’s worth getting it right. Think of it in terms of the fable, ‘the tortoise and the hare’. You want to be the tortoise, moving steadily forward throughout the entire event without ever going too fast. The moment you become the hare, racing others up hills or trying to set a fast split,…

WHEN 25 APRIL 2015 WHERE PLAYITAS, FUERTEVENTURA, SPAIN WINNERS JONATHAN CIAVATTELLA (ITA) 4:02:52 DANIELA RYF (SUI) 4:20:33 THE Canary Island course is renowned for its rugged landscape, tough climbs and hot, strong, winds so triathletes were no doubt relieved when the Challenge Family’s opening European event dawned bright and breeze-free. In the men’s race Italy’s Jonathan Ciavattella emerged from the sparkling blue Atlantic in second place, but quickly forged ahead on the bike carving out a clear lead by the time he embarked on the run. Hot on his heels was Great Britain’s Ritchie Nicholls. After entering T2 in eighth place he clawed his way into second midway through the run. With Ciavattella in his sights he continued to close the gap and crossed the line in 4:03:10 - just…

£4,750 evanscycles.com SWISS FIRM BMC has a race-winning pedigree with the SLR01 Team Machine. It’s the bike that BMC Racing’s Cadel Evans rode to Tour de France victory in 2011 and on which the team’s Ardennes Classics expert Philippe Gilbert has taken many a win on the punchy climbs of the Netherlands and Belgium. This top end bike only differs from the genuine top-flight machinery of the pro peloton by employing mechanical gears rather than expensive electronic shifting. It comes in a range of sizes, from 48-61 (top tube lengths differing from 520-590mm) and is only available in the raw carbon effect finish you see here. FRAME AND FORK As with all the bikes we’ve tested here the frame and forks are made from carbon-fibre and built to save the…

AERO HELMET New generation aero helmets will not only save you as much as another minute, but because many have done away with the long tail they can easily double up as your regular road bike helmet. CLIPON AERO BARS These allow a lower trunk position and also for you to move your arms closer together. The body represents 70 per cent of total drag so this tweak can save you three minutes over the 40km bike leg. WHEEL/TYRE COMBO While deep section wheels are the most aerodynamically efficient they are an expensive way to buy speed. However, a better all round option for many would be a 40mm section twinned with 25mm tyres. TRI SUITS Everyone knows triathletes have a penchant for tight fitting Lycra, but for good reason.…

Firstly, we know, it’s not your fault. Whether it’s a busy week at the office or you’ve got to ferry children around after school or perhaps a social plans you really don’t want to sacrifice, life does have a habit of getting in the way of those best laid training goals and well-meant intentions to get into shape for your next event. Triathlon training takes a lot a dedication and it can be complicated to fit in the time for all three disciplines. We all know it can be downright demoralising when you can’t spare the time for a full session. But you don’t have to stagnate if things get hectic and your training plans go out the window. Consider focusing on your diet instead. Take comfort from the fact…

STAY COOL Wetsuits are designed to be tight and absorb water, so if you’re hot and sweaty you’ll never get one on. Don’t warm up until you’re in it. If you’re already hot and flustered, find a shady spot to calm down before attempting to get it on. LUBE UP Before you start put plenty of wetsuit lube around your ankles, shins, wrists and forearms (never use a petroleum based lube as this can degrade the rubber). This will help with getting it on but more importantly with getting it off fast when the clock is running in T1. Apply some lube at the back of your neck to avoid chafing. FEET FIRST Some triathletes like to put a plastic bag over each foot to help the wetsuit slide on.…

EVERYTHING YOU NEED TO GET YOUR MONTH OFF TO A FLYER IT WAS a double gold for Britain at the ITU World Triathlon Series in South Africa with Vicky Holland taking gold in the women’s race and Alistair Brownlee ensuring there was no doubt he was still the best triathlete in the world. The double gold for Britain was the first for two years, since Alistair Brownlee shared the honour with Jodie Stimpson at ITU World Series Kitzbuehel in 2013. It was an exciting men’s race as Alistair was competing having missed the first three races because of an ankle injury. Due to cold water conditions the swim was slashed by half for both the men and women over the weekend, meaning there was no breakaway group and Alistair couldn’t…

A GROUP of more than 200 novices in Walsall have taken up triathlon in tribute to a brave mum of three who died of cancer last September. Helen Pote was first diagnosed with breast cancer in summer 2009 shortly after the birth of her third child, but after a mastectomy and successful treatment she made a full recovery. In September 2012, Helen supported her husband Andy in his first triathlon, the Warwickshire sprint, and was instantly hooked. She persuaded her friends to enter the spring 2013 race with her and began training in earnest. However, in February 2013, the cancer returned and this time doctors told Helen it was terminal. Everyone presumed the plan for the May triathlon would be cancelled but Helen wouldn’t hear of it. “She had grit…

As training and racing tools go, they don’t get much better than this. Recon Instruments’ Jet sunglasses feature a heads-up display viewed through the righthand lens of the glasses, with which you can access all the training metrics you could wish for. The clever positioning means you no longer have to struggle to focus on a bouncing watch as you run or keep glancing down at at your stem to read a bike computer. The display is located just a quick downward glance out of the peripheral vision of your right eye, the position of which can be moved with a joystick-type adjuster on the right-hand of the frame. ANT+ compatibility as well as Bluetooth and Wifi allows you to connect with cycle computers such as the Garmin Edge series,…

Kimberly’s Kit List Zoggs Predator Flex Titanium Reactor goggles £50 www.zoggs.com HUUB Aegis Triathlon Wetsuit £250 www.huubdesign.com Lazer Blade bike helmet £59.99 www.madison.co.uk Dassi triathlon bike Prices from £2,500 www.dassi.com adidas Adizero Boost 2.0 running trainers £110 www.adidas.co.uk 2XU Women’s compression tights £75 www.2XU.co.uk Wahoo Fitness KICKR Bike Traine £949.99 www.wahoofitness.com 2XU Women’s perform tri-suit £100 www.2ux.co.uk “I am super-competitive, but I’ve just had a baby and I’ve never done this before” Kimberly Wyatt shot to fame with the girl band Pussycat Dolls. Since leaving the group, the 33-yearold dancer has since presented the TV show So You Think You Can Dance and participated in ITV’s winter sports show, The Jump. Now she’s ready for her biggest challenge yet, competing in the Tri It distance at the Vitality World Triathlon…

£5,800 trekbikes.com THIS IS the bike that Trek Factory Racing’s mountain specialists will ride in the 2015 Tour de France. New to the firm’s stable for this year, the Emonda is gossamer-light. The range-topping SLR10 is claimed to be the lightest production road bike in the world. It costs £11,000, which means our test bike’s hefty £5,800 price tag doesn’t look so salty now. The SLR8 is available in frame sizes 48 to 64 and you can choose between two distinctly different frame geometry set-ups: H1 for a pure aggressive race geometry or H2 for a slightly more relaxed geometry. FRAME AND FORKS Trek’s Emonda uses what the makers call ‘ride-tuned performance’ in the make up of its frame tubes. In short this means stiffness and weight are considered in…

£4,249 giant-bicycles.com OUR FOURTH bike is like the others on test pro-level machinery. Giant’s TCR Advanced SL1 is favoured by the Giant Alpecin pro team’s climbers and all-rounders in stage races around the world. Rather than a truly svelte ascend-at-all-costs climber (although still weighing in at sub-7kg on our scales), by including the SL1 in this test it has been an excellent opportunity to see if a bike at this price range is as tempting a prospect as the Trek Emonda, which costs over £1500 more. The SL comes in a range of frame sizes from S-XXL, equating to an effective top tube measurement of between 535mm and 605mm. FRAME AND FORKS Featuring the lightweight compact frame design with trademark sloping top tube that Giant pioneered almost two decades ago,…

Back when the world was young, our first two sessions in the pool after the Christmas break were always the same. Session one would be a 10 x 400m individual medley while the second was 10 x 200m butterfly. The sessions were at Crystal Palace pool so a full 50 metres length (actually 55 yards back then) meaning there wasn’t even the minimal luxury of multi turns in a smaller 25m or 33m pool. We all swum the same swim and rest times and, as we weren’t all natural fly or even individual medley swimmers, some of us suffered more than most. Christina did. Christina suffered a lot. While we were just about enjoying our 30 seconds or so rest inbetween the butterfly 200s, Christina would still be swimming in.…

Bagging a faster run time in your next triathlon isn’t just about training hard for it (though that will help). Spending a few seconds extra in T2 preparing yourself for a good run could actually save you minutes once you step over the ‘run out’ line and onto the course. 1 SORT YOUR TRAINERS OUT You’ve heard the expression ‘more haste, less speed’. It’s definitely one to bear in mind when it comes to the seemingly simple act of pulling on your running shoes. It won’t be easy as your feet are often cold or numb from being fixed on the bike, not to mention a bit sweaty. Prepare your running shoes before the race by putting talc around the inside of the shoes to help your feet slip in.…