Innholdsfortegnelse for July - August 2017 i Triathlon Plus

If you’ve never raced a triathlon before, there’s something quite terrifying and exhilarating about them in equal measures. But one thing that is accepted fact, they are utterly addictive. In case the “terrifying” part is putting you off, we’ve included a beginners’ guide to triathlon (p32), which will hold your hand from training to the start line and before you know it, you’ll be a triathlete. For the more advanced triathletes among you, check out the Marginal Gains feature (p54) to help you make those small tweaks which can result in new PB. We’ve also got a huge grouptest consisting of 24 wetsuits (p80), so if you are starting out or looking to upgrade, you can be sure of our experts’ opinions to help you get the right suit for…

IRONGIRLS AT WIMBLEBALL IRONGIRL – a household name in the USA – makes its debut at the final Ironman 70.3 UK event at Wimbleball, Exmoor, in June. The female-only 5km run, open to over 15s, will take place after the traditional IRONKIDS run on Saturday 24 June finishing under the iconic IM finish arch. Entries cost £15, with athletes receiving a race T-shirt and finishers medal. For further details, online entry and course map see ironman.com/irongirluk TRI A RAINBOW… Brighton and Hove Triathlon will feature another ‘Rainbow Wave’ in its sprint and Olympic distance races this September. “As Brighton is such a diverse and inclusive city, we wanted to extend this into our event,” say organisers, who have partnered with the charity Stonewall for this year’s event on 17 September.…

WHAT: CHALLENGE MELBOURNE 2017 WHEN: 9 APRIL 2017 WHERE: CATANI GARDENS, ST KILDA, MELBOURNE WINNERS SAMUEL APPLETON (AUS) 3:44:51 ANNABEL LUXFORD (AUS) 4:09:58 A distance race is hard enough in favourable weather conditions. Throw in lightning, wind, rain and plummeting temperatures and you can see why even the elites found this year’s Deep Heat Challenge Melbourne event, which doubled as the Asia Pacific Championships, very tough. “We were battling everything today, battling the elements, battling the lads and battling ourselves” said runner-up Dan Wilson afterwards. Women’s winner Annabel Luxford added: “I couldn’t really see in the second half of the bike. It was definitely more gusty than I’ve felt anywhere outside of Kona before.” This year’s race unveiled a brand new venue, St Kilda’s Catani Gardens. Athletes started with a…

YOUR NEWS, OPINIONS AND INSPIRATIONAL STORIES triradar.com WRITE IN AND WIN A LAZER Z1 AERO HELMET LETTER OF THE MONTH Thanks for the inspiration THANK YOU for featuring the story of Caroline Bramwell (We’re Inspired By; November to December 2016) and her experience with inflammatory bowel disease. To read of her progress is inspirational. I also suffer from IBD, was diagnosed with Crohn’s Disease in 2010 and have undergone a bowel resection. After surgery, I decided to challenge myself with a half marathon. I joined my local athletics club (Stratford-upon- Avon) which also had a triathlon_section. Your article came at the perfect time and helped me realise I’m not alone. As tough as it will be to complete at Ironman Copenhagen in August (I struggle with anaemia and have regular…

Now the triathlon season is well underway a shift from power and explosive exercise towards endurance, control and mobility is on the cards. Gym exercises are often neglected in the triathlon world, with limited time between busy work schedules and time being prioritised building mileage on the road, bike or in the water. Whether it is to decrease the chance of injury, help resolve a current injury or to increase optimal performance, an additional specific conditioning program is key to any serious triathlete’s program, and it should complement your current training. A big misconception with gym based exercise is that all exercise is for pure strength. Triathletes are usually physically very strong due to the amount of exercise they do. However it is important to control movement and ensure efficiency…

DO do allow plenty of time to climb into your suit gently, carefully and slowly. Take care with sharp fingernails and jewellery. Use fingerpads rather than ends of fingers to make small adjustments. Use the gloves provided. DON’T put a suit on when either you or the suit are wet. “The suit will stick to the body,” says James Lock of Zone 3. “You’ll need to use more force to pull the material into the correct position resulting in finger nail nicks and potential tears.” DO do check your wetsuit after every wear for tiny nicks and tears that can easily be repaired. Many suits offer warranties – don’t forget to complete and send off the forms. DON’T yank on the zip to fasten the wetsuit. The majority of suits…

ABOUT THE CLUB Leeds and Bradford Tri Club was formed at the start of 2000 following the merger of two well-established local triathlon clubs: Mercury and Aireborough. Both clubs had been around for over 10 years with a small but keen base. The club has grown to around 600 members across adult, youth and junior sections, catering for the racing, training and socialising needs of triathletes of all shapes and sizes. With the Yorkshire Dales on its doorstep, a private lake for open-water swim sessions, a wide range of trails for running and many top elite triathletes training in the same city, the club is well positioned. However, it’s the blend of coaches, volunteers and members that make the club what it is. TRAINING AREA Leeds and Bradford Tri Club…

In general, Leeds and Bradford Tri’s turbo sessions are structured over approximately 20 weeks of winter. While winter is far behind us, don’t be too quick to pack your turbo away. Turbo sessions are good to review how your strength on the bike has developed and are useful through the season when time is short or you need to work on some brick sessions. VO2 MAX WORKOUTS We include recovery weeks each month (fairly easy sessions with limited short hard efforts to spice them up), some brick weeks and a number of more normal turbo sessions to add some variety. All these are underpinned by regular VO2max development weeks every three or four weeks aimed at getting athletes ready for the race season by maximising their aerobic fitness. The VO2max…

PHIL MOSLEY Coaching editor Phil is an Ironman Certified Coach with 20 years experience. His race CV includes top-10 Ironman 70.3 finishes, several national age-group titles and an 8_hour_55_minute_Ironman. He_runs the triathlon coaching business myprocoach.net, where he writes a popular fortnightly training advice blog. GUY KESTEVEN Guy Kesteven has been testing bikes and components professionally for 18 years, and was riding every bike he could try for a decade before that. That gives him an unparalleled knowledge base to compare everything from affordable first bikes to state-of-the-art superbikes. AMY KILPIN Our columnist Amy is an age-group long distance triathlete and a world champion qualifier in both ITU and WTC racing. She documents her triathlon success in both her Triathlon Plus column and on her website, amykilpin.co.uk. DAN MARTIN Dan Martin…

SIX YEARS SINCE she last topped a WTS podium New Zealand’s Andrea Hewitt has snatched two victories in a row, first at Abu Dhabi and secondly at Gold Coast, Australia. And the two finishes couldn’t have been more different. While her first win came from an epic sprint to the finish on the blue carpet in Abu Dhabi, snatching what looked like certain gold from GB’s Jodie Stimpson by mere seconds, her second triumph came through outrunning her competition from the second transition, on the first sprint distance course of the season. “I knew my running was good and that is why I went out at that pace, but you never know how the race is going to go and today I just ran a 5k at my pace and…

An unravelling shoelace is the last thing an athlete needs. But a simple tweak to the traditional way we tie our laces could mean trainers staying put for the duration of a race. Mechanical engineers in California have discovered that tying both the first knot, then bow, in the same pattern, (ie left over right or right over left) creates a weaker knot that is more likely to unravel when walking or running. Instead, we should tie the final bow in the opposite direction to the knot. (So if the first knot is tied right lace over left, the bow should be crossed left over right). This creates a stronger square or reef knot as opposed to a granny or false knot. Who knew we’d been doing it wrong all…

Chirk Sprint Triathlon seven years ago; crossed the finish line with my swim goggles around my neck! Nigel Birch 2:45 in T1 at Stirling Sprint last year. Dreadful. My excuse is that I’d started the race despite having the beginnings of a migraine – the adrenaline held the worst of it off until I’d finished, but I genuinely had no idea where I was or what I was doing in T1 until someone shouted ‘Get on your bike!’ Lindsay Williams Westonbirt Sprint 2016 – Thought it was time to give shoeless dismounts a go, nailed it in 31.1s and ended up with overall 3rd fastest T2 of the day! Kieran Baker During the BRAT Lichfield Triathlon, my brother was in such a rush he got his cycling coat stuck over…

Top tip It is good to test your selected last meal in different types of training and with different levels of intensity. Eating before a hard training session can lead to different results than eating the same meal before a moderate session. Your body may react differently to the same food under different levels of stress. Well done, you have racked up the necessary hours in the pool, on the bike and on the road to give your next event a real go! Your pacing is good, your times are looking great and you have confidence in your body. What is there to worry about? Answer: hitting the ubiquitous wall. Inadequate glycogen stores (stored carbohydrate) is the most common limiting factor in endurance sports – a problem it’s estimated for…

Luke Kellaway, Clinic Director Six Physio Q. I’m suffering with soreness along the side of my left shin bone. It’s fine when I run but sore for the rest of the day. There’s also some slight tenderness as well. Is it shin splints and what can I do to fix the problem? Seph Pochin A. The term ‘shin splints’ is an umbrella term for numerous pains in the lower limb. The most common of these is medial tibial stress syndrome (MTSS), where pain presents along the inside of the shin bone. If your training has changed or running technique is not optimal then every time your foot hits the floor, stress is applied to the shin bone. Over time this could result in a stress fracture. Making sure your calfs…

NEW GEAR PUT THROUGH ITS PACES 1 2XU X-VENT SINGLET £65 TRI SHORT £70 2xu.com/uk Our women testers loved the flattering shape and design of the shorts with two secure hip pockets and a mid-rise band. A thin but wide pad provided exceptional comfort in the saddle, while the fabric was flexible on the swim with low water retention. It felt gossamer-light on the run with an extra panel of fabric to cover your tum. Two cycling style pockets gave plenty of storage space. You’ll need to wear your own bra but it’s a small price to pay. Our male testers also loved the men’s version of this suit. OVERALL 2 ZOOT WOMEN’S PERFORMANCE TRI RACER BACK £55 PERFORMANCE TRI SHORT £50 wiggle.co.uk The racerback design to the top gave…

1. TAPER Start your taper about seven days out (or longer for 70.3 or IM events). This means reducing training volume to about 50 per cent. You can keep in a small amount of intensity and the same frequency, but avoid thinking last minute hard sessions will help on race day. 2. CHECK YOUR KIT Check all of the kit you are going to use on race day at least two weeks before the event. That way if you need to replace anything you have time to ‘wear them in’ beforehand. Have your bike serviced during this time and check tyres for signs of wear or any nasty nicks in the tread. 3. RECCE THE COURSE IN ADVANCE This will help you to plan a race strategy; when to go…

Deep-water starts can be an afterthought, given the relative comfort of a swimming pool where dive or wall starts tend to dominate training. That means deep-water start practise can be reserved for the local open-water swim venue. But what about if your first races occur before you have had time to get out and practise? It’s odds-on that at least one of your races this year will involve a deep-water start, so we recommend you practise this key drill in the pool to make sure you’re prepared. These are the skills and points you will need to race effectively in open-water events this summer: 1. Don’t lose time Many swimmers lose time or places at the start because they just aren’t ready, often still treading water when the hooter goes…

JIMMY’S ICED COFFEE £1.59 330ml jimmysicedcoffee.com As the weather heats up, it’s good to cool down with something tasty and packed with protein. This iced coffee contains just three simple ingredients: milk, Arabica coffee and demerara sugar, providing you with energy, caffeine and protein from the milk. It’s pretty tasty too. Available from major supermarkets. WIN! EKOI TR1 LD CARBONE TRIATHLON SHOES €199,99 (about £165) ekoi.fr After a comfortable, light and breathable high-performance shoe? Check out this latest offering from Ekoi who have designed the ultimate triathlon bike shoe. The rigid 3K sole allows for a more efficient foot-to-pedal energy transmission, while the breathable coating inside allows for them to be worn without socks. The Velcro closure helps with a speedy transition along with the rotating button tightener and the…

SKIN PROTECTION With triathletes needing three times as much kit and gear as single-sport athletes multitasking products always get the thumbs-up from Triathlon Plus. So we’re excited about Incognito’s Second Skin Suncream (£25 for 100ml) which has launched this spring featuring three properties in one product. As well as offering the highest possible protection against both UVA and UVB rays, it also moisturises, is water-resistant and packs a powerful, plant-based (no nasties or DEET whiffs) insect repellent punch. So much so that Incognito claims it’s 100 per cent effective against Zika, malaria, dengue and chikungunya carrying mosquitoes. Stockists include Holland and Barrett and lessmosquito.com.…

“By making small changes you could benefit from free power” In triathlon to reach the highest levels you need to show talent, hard work, determination and consistency over a period of years. It doesn’t matter whether you’re rich or poor. All things are equal when it comes to triathlon training. Or are they? Maybe not when it comes to the cycling part. While you still need all those attributes to succeed, you could also improve by dipping your hand in your pocket and buying the best kit. Marginal gains are the watch words when it comes to cycling thanks to Team Sky’s dedication to all things small. But focusing on tiny improvements takes dedication and, of course, money. The most obvious kit upgrades are things like aero-helmets, deep section carbon…

Notes and key The Race List AT THE TIME of going to press, some race details were yet to be confirmed. Before entering a race, or if you can’t find your favourite event here, please contact the organisers for the most up-to-date information. Distances given are: for triathlons, swim/bike/ run; for duathlons, run/bike/run; and for aquathlons, swim/run. Swim distances are in metres up to 999, then kilometres. Bike and run distances are in kilometres unless otherwise stated, with ‘M’ denoting distances are in miles. LISTINGS PROVIDED BY FINDARACE.COM FIND A RACE 20 MAY ETON SUPERSPRINT SATURDAY Dorney Lake, Windsor, Berkshire Distance: Various humanrace.co.uk 20 MAY SNOWDONIA SLATEMAN TRIATHLON Llanberis, Gwynedd Distance: Various snowdoniaslateman.com 20 MAY THE MARSHMAN Romney Marsh, Kent Distance: Various velocity-events.co.uk 20/21 MAY STRADBROKE TRIATHLON Stradbroke, Mid Suffolk…

Comfort and fit A wetsuit needs to hug your body but offer flexibility in the shoulders, legs and crotch. It should not hinder breathing or arm movement. Be prepared to go up or down from your usual size and length to get it right. Buoyancy Many now offer extra buoyancy in the legs: great for sinkers but disconcerting if you don’t need it. Manufacturers will have their own guides so read up before buying. Sealants Expect your suit to let some water in; this forms that essential warm layer between your body and the suit. But cold water flushing into the neck and arms as you swim is a no-no. Ease of getting on. And off There’s no point shaving seconds off your swim only to lose it again in…

WOMEN’S TRI SUITS ORCA WOMEN’S CORE RACE SUIT £95 orca.com A fabulous feel, look and performance. Orca have raised the bar with this suit. HUUB ESSENTIAL TRI SUIT £79.99 huubdesign.com Top-quality looks and performance at an almost entry-level price. MORE MILE SONIC LADIES TRI SUIT £30 moremile.co.uk Bargain, entry-level, suit. An extra zip guard and smoother seams would make it better. TYR COMPETITOR TRI SUIT £100 wiggle.co.uk A quality suit oozing impressive features. 2XU PERFORM TRI SUIT £105 2xu.com A comfortable and flattering suit that looks good and performs brilliantly. MEN’S TRI SUITS DHB PERFORMANCE TRI SUIT £45 wiggle.co.uk Impressive performance at a budget price point. **no longer available** SAILFISH MEN’S TRI SUIT PRO TEAM £185 wiggle.co.uk A joy to wear across all three disciplines but pricey for a sprint…

Ioften get asked by triathletes why should they be doing anaerobic endurance workouts. After all, isn’t it a largely aerobic sport? The fact is that anaerobic endurance workouts can help athletes to improve their aerobic capacity, which we know as VO2max. WHAT IS AEROBIC CAPACITY? Aerobic capacity is the maximal volume of oxygen an athlete can process to produce energy during a maximal and prolonged exertion. Also, in addition to improving aerobic capacity, anaerobic endurance workouts can help improve running economy and lactate threshold: a 3-in-1 bargain. VO2max intervals are usually done on a flat road course, treadmill or the track. They can be anything in duration from 30 seconds to four minutes long and each is done in heart rate zone 5. The recovery is an easy jog or…

We’re all looking for a competitive edge in some regard, and triathletes have plenty of avenues to explore, some of them potentially very expensive, in order to upgrade their kit. However, instead of going down the obvious route of new bike, new wheels, new running shoes, think instead about these upgrade options. • BIKE FIT Not strictly a kit upgrade, but it’s worth more than any gadget when done properly. A bike fit will help you set up a bike position that gives you the ideal combination of comfort and aerodynamics. It’s one of the best investments you can make for this summer and beyond. • PHYSIO ASSESSMENT Another non-kit option but on a par with bike fit for importance to your overall race performance. A head-to-toe assessment will highlight…