Home/Sports/220 Triathlon/Spring 2019/In This Issue
220 Triathlon|Spring 2019FROM THE EDITOR...With a focus on speed this issue, we’ve been looking at all the different things that can make you faster. Luckily you’re triathletes, so there are a whole lot of them to pick from... Whether you think training is king (after all, there’s no point trying to power a top-end bike with legs that are more bargain basem*nt), or whether you think the power of the mind will give you the edge (remember Chrissie Wellington’s famous mantras?) you’d be right. Then of course there’s the endless gear buys that can help you shave minutes off that PB – and look like a pro in your race pics too, naturally. Finally, don’t underestimate the many small tactical moves that can help you on race day. Turn to p41 to find 50…1 min
220 Triathlon|Spring 2019WANT MORE?VISIT 220TRIATHLON.COMOFF-SEASON TRI DESTINATIONSMissing your wetsuit and running low on vitamin D? We size up the best winter sun destinations for triathletes, from the Algarve to the Azores, Lanza to Tenerife, at 220triathlon.com.DOWNLOAD THE DIGITAL EDITIONENJOY YOUR FAVOURITE MAGAZINE ON YOUR TABLETGet all the great advice and expert reviews from the print version of your favourite tri magazine on our digital edition.FOLLOW 220@220Triathlon/220Triathlon@220triathlon…1 min
220 Triathlon|Spring 2019SLOW ROAD FOR STANFORDTIM HEMING Cutting through the spin of tri to address the issues that matter, Tim is a sports journalist who has written extensively on triathlon for the national press.“Filliol rarely starts coaching before 8am because of how he values sleep for recovery”Non Stanford was just 3secs from an Olympic medal. Defeated by training partner Vicky Holland in a dramatic sprint finish in the Rio Olympics, it was a cruel blow, but not the first nor the last of a string of frustrations since a surprise senior world championship success in 2013.Over the intervening years, the Welsh triathlete, who is to many the most graceful runner competing in short-course racing, has gone from one injury setback to the next, to the point where she was ready to quit the sport. If…3 min
220 Triathlon|Spring 2019SLOW ROAD FOR STANFORD“Filliol rarely starts coaching before 8am because of how he values sleep for recovery” Non Stanford was just 3secs from an Olympic medal. Defeated by training partner Vicky Holland in a dramatic sprint finish in the Rio Olympics, it was a cruel blow, but not the first nor the last of a string of frustrations since a surprise senior world championship success in 2013. Over the intervening years, the Welsh triathlete, who is to many the most graceful runner competing in short-course racing, has gone from one injury setback to the next, to the point where she was ready to quit the sport. If change was necessary, it also meant leaving the tried-and-tested Leeds high performance base that refined her career and has been responsible for all five of Britain’s…3 min
220 Triathlon|Spring 2019PROFILE DESIGN AERIA ULTIMATEGiven a rider’s shape amounts to 80% of all total drag (the bike being the rest), reducing that frontal profile – yet maintaining comfort – is key. And it’s here where aerobars – either in their integrated (seen here) or clip-on guises – can play a major role in gaining an aero advantage, saving around 35secs over a 40km Olympic-distance bike leg. Profile Design (along with fellow Americans TriRig), are currently at the vanguard of aerobar design, and their new Aeria Ultimates are already being touted as the most adjustable around. Key stats include the reach moving up in just 7.5mm increments (compared to 15mm of the previous Aeria) to secure the desired fit. There’s also a built-in tilt adjustment, while the stack positioning offers a range of 25mm to…1 min
220 Triathlon|Spring 20193 OF THE BEST HEAD TORCHESUNDER £30 LIFESYSTEMS INTENSITY 230 £29.99 If you’re looking for a head torch for added visibility on low-light runs but aren’t planning to go full-on Bear Grylls, then this is a great choice. With 230 lumens, USB charging and seven different modes, this neat and lightweight little light is superb value. UNDER £45 PETZL ACTIK £43 Another lightweight package, the Actik offers a similar weight and spec to the Lifesytems but with slightly more brightness at 300 lumens. It takes three AAA batteries but a rechargeable battery is available. Red night vision lighting will stop you blinding run buddies! UNDER £150 EXPOSURE LIGHTS HT 1000 £150 With a dazzling 1,000 lumens housed in an aluminium casing, this bad boy is designed for trail running where you absolutely have to see…1 min
220 Triathlon|Spring 2019“AFTER ALL THIS TIME, IT’S STILL A GREAT SPORT”I did my first triathlon in 1984 in Dorking, called the Tanners Triathlon, and I guess that’s where my triathlon journey started. I set up Human Race in 1990. I was working in leisure centres before that, always organising, and I’d done a few events, but I thought they would be better organised if someone spent some time and effort doing it professionally. So that’s how my organising career kicked off. I’ve directed triathlons, marathons, duathlons, and all sort of different things. I was a race director for the 2002 Commonwealth Games in Manchester, starting in 2000. After that I did the Salford ITU race in 2003, and I continued with that until 2007. The ITU liked what I did, and it put me in a good position when London…2 min
220 Triathlon|Spring 2019SWYD SPRINT TRIATHLONWith a beach start and strong current, this means tactics and sighting become even more important than usual. If you can swim in the bay before the race to get a feel for the current, this is highly recommended. If not, be sure to catch up with a local to get the intel before the gun goes off. See session 1. As you exit the water, depending on the tide, there can be a long run to transition across the sand. This is a great opportunity to get that wetsuit down, settle the heart rate and focus on executing T1 to catch a pack. See session 2. Apart from the short, sharp climb out of transition the bike is fast. Take full advantage of the closed roads and that, for…2 min
220 Triathlon|Spring 2019STORE MUSCLE POWER NOW FOR USE IN LATER LIFEEver heard of the ‘myonuclear domain hypothesis’? Well it’s the idea that a muscle cell’s myonuclei (its brains) either increases or decreases dependent on whether you’re training or not. Training = increase = more power. And vice versa. But recent research by Professor Lawrence Schwartz of the University of Massachusetts suggests reducing/no training doesn’t simply leave the myonuclei to wither and die. The implications? For you, it means that fitness lost during a period out injured will be swiftly recovered on your return. For ex-dopers, like age-grouper Luis Rabanol? “The use of anabolic steroids, for example, is a potent stimulus for muscle hypertrophy (growth) and the addition of new myonuclei,” says Schwartz. “Since these nuclei persist long after the drug use ends, athletes likely derive the benefits of illegal drug…1 min
220 Triathlon|Spring 2019DREAM RACE BIKEORBEA ORCA AERO M10I TEAM-D19 £7,199It may share a name with a killer whale, but the Spanish dream bike-specialists Orbea label their Orca Aero range ‘an ode to efficiency and stiffness’ on the road. Key sells include a wider Freeflow fork that targets drag reduction, an adjustable aero seatpost and disc- wheel stopping power. There’s also a customisable paint scheme option and a wide range of components to pick from, with the M10iTeam-D19 here offering Shimano Di2 and DT Swiss racing hoops. orbea.com…1 min
220 Triathlon|Spring 2019ZOOT ALOHA AERO RACESUITEstablished in Kona in 1983, Zoot are synonymous with bright Hawaii-inspired design, but also in pushing tri technology. Last year, their women’s Ultra Tri Skinsuit smashed our grouptest so we’re already looking forward to testing the new Aloha design shown here. First up, though, we have to talk about that design, which surely makes it the Hawaiian shirt of tri-suits... With bright purple and cyan wave graphics you’re sure to get noticed on race day, plus what you can’t fully see in our pics is the hula girl on the right sleeve and the ‘Aloha Always’ script on the back and right leg. You’ll find the tech equally forward-thinking too, with Italian fabric designed to wick sweat and maximise breathability, plus textured sleeves to improve windflow and therefore speed on…1 min
220 Triathlon|Spring 2019DREAM RACE BIKEORBEA ORCA AERO M10I TEAM-D19 £7,199 It may share a name with a killer whale, but the Spanish dream bike-specialists Orbea label their Orca Aero range ‘an ode to efficiency and stiffness’ on the road. Key sells include a wider Freeflow fork that targets drag reduction, an adjustable aero seatpost and disc- wheel stopping power. There’s also a customisable paint scheme option and a wide range of components to pick from, with the M10iTeam-D19 here offering Shimano Di2 and DT Swiss racing hoops. orbea.com…1 min
220 Triathlon|Spring 2019BREAKING BOUNDARIESWhen Britain’s David McNamee secured his second consecutive podium spot at last October’s Ironman World Championships, you had an athlete at the peak of his powers. His 8:01:09 was the third fastest time in Kona history. That is what we, the world’s age-group triathletes, saw. For Dan Bigham, aerodynamicist and 25% of the Huub Wattbike track team, his view was something different. “David wore the latest version of the Huub Anemoi suit,” says one of the key drivers of the suit. “We’re proud of it and it saves 15 watts (W) over our DS Long Course suit.”McNamee’s Anemoi tri-suit is a far cry from 1989’s Iron War where Mark Allen and Dave Scott battled it out in flouncy shorts and singlets. Allen edged it that day in 8:09:15, some 8mins-plus…8 min
220 Triathlon|Spring 2019GEORGIA TAYLOR-BROWN’S TOP SPEED TIPS FOR SPRINT-DISTANCEFOCUS ON THE MILEAGEIf you come to swimming late, you may need to focus on the miles – getting distance into your arms – and spending a lot of time at aerobic threshold and concentrating on technique. This is because when it comes to open water, you need to make sure you have good technique and can pull through strong in the water, otherwise you’re just not going to get through it. I’d also always practise in open water because it’s very different to being in a pool – I learned the hard way, getting in and being dunked, which wasn’t a great start!GO OUT HARDOnce you get your base miles in a lot of people will take the approach I do – start off slow and build into it.…3 min
220 Triathlon|Spring 2019BREAKING BOUNDARIESWhen Britain’s David McNamee secured his second consecutive podium spot at last October’s Ironman World Championships, you had an athlete at the peak of his powers. His 8:01:09 was the third fastest time in Kona history. That is what we, the world’s age-group triathletes, saw. For Dan Bigham, aerodynamicist and 25% of the Huub Wattbike track team, his view was something different. “David wore the latest version of the Huub Anemoi suit,” says one of the key drivers of the suit. “We’re proud of it and it saves 15 watts (W) over our DS Long Course suit.” McNamee’s Anemoi tri-suit is a far cry from 1989’s Iron War where Mark Allen and Dave Scott battled it out in flouncy shorts and singlets. Allen edged it that day in 8:09:15, some…7 min
220 Triathlon|Spring 2019AERO SAVERSTRIATHLON BIKE triathlon bike with its A curvaceous seat tube and teardrop profile reduced CdA to 0.3204 over a traditional round-tubed road bike that came in at 0.3500. That’s an 8.46% reduction in drag and results in an Ironman gain of 9mins. AERO WHEELS Liberzon tested 60mm deep-rimmed wheels (yet omitted the exact model), and when placed on the road bike, saw a 2.09% CdA drop (0.3427), leading to a 2min Ironman saving. For reference, Liberzon also tested with 60mm upfront and a disc wheel outback that saw a small difference compared to deep-rim only. AERO HELMET Replacing a vented lid for a tear-dropped aerodynamic helmet dropped overall CdA by 2.86% to 0.3400, which would save you 3mins over 180km. Just bear in mind you’d have to balance streamlining with…1 min
220 Triathlon|Spring 2019GEORGIA TAYLOR-BROWN’S TOP SPEED TIPS FOR SPRINT-DISTANCEFOCUS ON THE MILEAGE If you come to swimming late, you may need to focus on the miles – getting distance into your arms – and spending a lot of time at aerobic threshold and concentrating on technique. This is because when it comes to open water, you need to make sure you have good technique and can pull through strong in the water, otherwise you’re just not going to get through it. I’d also always practise in open water because it’s very different to being in a pool – I learned the hard way, getting in and being dunked, which wasn’t a great start! GO OUT HARD Once you get your base miles in a lot of people will take the approach I do – start off slow and…3 min
220 Triathlon|Spring 2019HOW WE TESTEDAll 14 of the suits here were tested multiple times on the swim, bike and run. We paid particularly close attention to comfort across the chest where some fabrics can prove restrictive, and were looking for formfitting leg grippers that don’t ride up or fit too loose/too tight. With most of these suits aimed more at short-course racing we weren’t expecting huge pockets, but would expect them to be easily accessible, and we’d also require a quick-drying chamois pad that provides adequate rear comfort.…1 min
220 Triathlon|Spring 2019HUUB’S FELLOWSHIP OF SPEED“The Fellowship’s ingenuity is being applied to wetsuits, tri-suits and bike kit” Huub saw an opportunity (and need) in the marketplace: to carefully develop triathlon and cycling gear that’s proven to help athletes go faster. No guessing. No baseless marketing hyperbole. Just a drive to utilise some of the best minds and technology in the world to develop, test and craft gear that’s 100 per cent proven to shave watts, increase speed, perform beyond existing expectations and give their athletes a verifiable competitive advantage. The Fellowship of Speed was born. THE MINDS BEHIND THE GAINS By creating a collaboration of experts and world-class athletes, Huub has taken product development and testing to another level; a level that has already resulted in multiple World Cup wins and world records. But that’s…3 min
220 Triathlon|Spring 2019TRI-SUITSThey’re not as flash as deep-rim wheels. They lack the carbon slickness of aerobars. They won’t upload your splits to Strava and guide you home via GPS. And yet, aside, arguably, from the bike, the triathlon suit for us (and many more) is the most crucial multisport purchase you’ll make. A good one will be your racing partner from that pre-event warm-up until you tilt your head for the finish line medal. Among other things they’ll provide hydrodynamics and flexibility on the swim; aerodynamics, storage options and comfort on the bike; and 9o core support, cooling and restriction-free running on the final leg. A sub-par and poorly-chosen Lycra creation, however, can cause you discomfort, drag and rigidity when racing, losing you valuable time, giving you impressive chafing and even edging…6 min
220 Triathlon|Spring 2019TRI- SUIT OPTIONSTWO-PIECE The two-piece tri-suit (made famous by pro athletes Kenny Souza and Faris Al-Sultan) has made a mini-resurgence recently, with improved hem tech ensuring that the top doesn’t ride up and the shorts stay in place. The obvious advantage is the convenience they offer on race day, especially for Ironman. Negative points include an aerodynamic penalty, not ideal for the swim (you’ll have to add the top in T1) and more emphasis required to find a good fit. Pictured is Dhb’s Classic (£67) two-piece. VESTED Despite the growth of sleeved tri-suits, the classic vested suit still has its place in triathlon, especially for shorter races. The lack of arms ensures an unrestricted swim stroke and a lack of wet sleeves on the bike, while they can be better for athletes…2 min
220 Triathlon|Spring 2019VESTED TRI-SUITSJARGON BUSTER COLDBLACK A patented technology that allows black fabrics to block out the sun’s rays and be breathable at the same time. HYDRODYNAMIC You’ll want your suit to have some hydrodynamic qualities for non-wetsuit swimming. SHORT-COURSE TRI Includes both sprint (750m swim/20kmbike/5km run) and Olympic-distance (1.5km/40km/10km) tri. ZIPPER The zipper should be complemented by a housing to prevent neck chafing. LEG GRIPPERS A close fit with no irritation is the golden gripper standard. CHAMOIS A tri-suit pad needs to keep you comfy on the bike, and not feel saggy on the run. You’ll frequently hear us waxing lyrical about short-sleeved trisuits in various issues of 220. From aero gains, to the ever-improving fabrics that make them hugely flexible, and the better sun protection with sleeves that’ll cover your arms…9 min
220 Triathlon|Spring 2019HOW TO BENCHMARK YOUR FITNESSIn most sports there are ways to measure performance. The reason for these tests is to work as a proxy for performance or ‘fitness’. In team sports one of the most popular is the beep test, and in cycling we have the FTP (functional threshold power, the highest average power you can sustain for an hour, measured in watts).The go-to run test depends a little bit on your preferred distance. For triathletes, one of the most popular race distances is around 5km. This makes it not only a good distance to test your fitness, but a convenient one thanks to the ubiquity of parkruns.Testing is a good way to figure out whether your training is working or not and deciding if it’s time to change your work levels. While a…2 min
220 Triathlon|Spring 2019PEAK FOR IRONMAN IN JUST 12 WEEKS!Race day is getting closer, the accommodation is booked, you’ve chosen your race kit, now all you need to do is complete the peak phase of training and you’re ready. Easy right?At this stage of your iron-distance prep, you’ll have covered off the Base and the Build phase and should have already banked heaps of miles. You should also be able to estimate your race-day targets, which will help when it comes to pacing the vital, ‘big’ training sessions. As a rough guide, you should already be swimming 3km in a session, have completed a couple of 120km rides and run a half marathon. The last phase of iron-distance race prep is about ticking boxes, covering key distances for confidence and using them to discover race pace, and the inclusion…2 min
220 Triathlon|Spring 2019VERSUS… TWO GREAT FOODS GO HEAD TO HEADThere are many tea varieties, which all hail from the camellia sinensis plant. High in flavonoids, an antioxidant, studies have linked tea consumption to a reduced risk of heart disease and cancer.Even though there’s less evidence for herbal teas, they still contain caffeine to aid mental alertness.TEAHigh in antioxidants and caffeineCOFFEELong associated with improved athletic performance Coffee contains very large amounts of powerful antioxidants called hydrocinnamic acid and polyphenols, which are thought to reduce oxidative stress and help lower the risk of Type 2 diabetes, liver disease and Alzheimer’s.What we don’t know, however, is if they’re actually absorbed into the body.VERDICTWhile both contain caffeine and antioxidants, as long as ’re mindful of you the dose, coffee is the best choice for the physically active.…1 min
220 Triathlon|Spring 2019HOW TO BUILD TRI STRENGTHStrength and conditioning work is such an integral part of any pro triathlete’s weekly training schedule, I really can’t stress enough how important it is. And I always say consistency is king – give me 10 average sessions over two to three amazing sessions and seven not so good ones.BE CONSISTENTTo be consistent you need to be able to sustain a certain amount of training to improve at a steady rate without breaking down through fatigue, but not getting over-fatigued. So why do we break down? Maybe if we’re ill or overworked with the day job and/or family, or if we get injured – maybe not a full-blown stress fracture or torn muscle (hopefully we stop well before then and seek a professional opinion!) – but it breaks that consistent…4 min
220 Triathlon|Spring 2019ASK 220 THIS MONTH’S COACHING PANELANDY BLOWLung powerAndy is the founder of Precision Hydration, which specialises in tailored sports hydration.JOHN WOODSwim sightingAn award-winning tri coach of 10 years, John is also a former international swimmer.MARK KLEANTHOUSReplacing kitMark’s an athlete and coach who’s completed more than 460 triathlons, inc. 39 Ironman events.NIK COOKTri-bike shoesCycling writer Nik is a competitive multisporter who’s competed for TeamGB in duathlon.LUNG POWERQ How can I increase my lung power? James ClarkA Training specifically to increase lung function is something that’s been well researched in regards to helping older or infirm people to improve overall quality of life, as well as trying to improve athletic performance.But we need to remember that it’s the diaphragm and chest that are the target of training, not the lungs themselves. There’s not much you can do…5 min
220 Triathlon|Spring 2019READER RESCUECHARLOTTE MAYis a nutritional therapist and mindset coach enabling people to optimise performance in all areas of lifeMOOD-ALTERING EXERCISEQI took up triathlon about 30 years ago to help get over a bad bout of depression. It’s been my saviour and I no longer need any medication. But now I’m finding that I can train or race for about 45mins no problem, but then I get a really bad lowering of mood to the extent that I give up and just do the mileage. Can you help?Hilary Stevensona Exercise is a first-line option for improving mental health. However, relying too heavily on exercise to de-stress and boost mood can have diminishing returns, as often we need more of the same thing to feel good. This can often lead to overtraining/insufficient recovery,…2 min
220 Triathlon|Spring 2019THE BEST TRIATHLON KIT REVIEWSWe take gear testing seriously – you need to know that the kit you buy will help you reach your goals in all three disciplines and work as hard as you on race day. Our test team is made up of experienced triathletes, cyclists and runners who test each product that appears in 220 to the max during training and racing, rating it honestly for performance and value.JACK SEXTYA triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman at Lanzarote in 2016.Ultimate race-day tip?“Scout out transition. If it’s on a hill, muddy or around a tight corner then a flying mount might not work!”HELEN WEBSTER220’s editor made the move from marathons to tri five years ago. Happiest when in the open water, she…2 min
220 Triathlon|Spring 2019THE BEST TRIATHLON KIT REVIEWSWe take gear testing seriously – you need to know that the kit you buy will help you reach your goals in all three disciplines and work as hard as you on race day. Our test team is made up of experienced triathletes, cyclists and runners who test each product that appears in 220 to the max during training and racing, rating it honestly for performance and value. JACK SEXTY A triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman at Lanzarote in 2016. Ultimate race-day tip? “Scout out transition. If it’s on a hill, muddy or around a tight corner then a flying mount might not work!” HELEN WEBSTER 220’s editor made the move from marathons to tri five years ago. Happiest…2 min
220 Triathlon|Spring 2019THE BIG PICA supremely sweaty Jonny Brownlee takes a well-earned dip in an ice bath post-race at the Super League Grand Final, Singapore. The 28-year-old Yorkshireman took advantage of Vincent Luis’ early puncture departure in the Eliminator event to take his first race win since August 2017.…1 min
220 Triathlon|Spring 20193 OF THE BEST HEAD TORCHESUNDER £30LIFESYSTEMS INTENSITY 230£29.99 If you’re looking for a head torch for added visibility on low-light runs but aren’t planning to go full-on Bear Grylls, then this is a great choice. With 230 lumens, USB charging and seven different modes, this neat and lightweight little light is superb value.UNDER £45PETZL ACTIK£43 Another lightweight package, the Actik offers a similar weight and spec to the Lifesytems but with slightly more brightness at 300 lumens. It takes three AAA batteries but a rechargeable battery is available. Red night vision lighting will stop you blinding run buddies!UNDER £150EXPOSURE LIGHTS HT 1000£150 With a dazzling 1,000 lumens housed in an aluminium casing, this bad boy is designed for trail running where you absolutely have to see where you’re putting your feet. Visibility is up…1 min
220 Triathlon|Spring 2019“AFTER ALL THIS TIME, IT’S STILL A GREAT SPORT”I did my first triathlon in 1984 in Dorking, called the Tanners Triathlon, and I guess that’s where my triathlon journey started. I set up Human Race in 1990. I was working in leisure centres before that, always organising, and I’d done a few events, but I thought they would be better organised if someone spent some time and effort doing it professionally. So that’s how my organising career kicked off. I’ve directed triathlons, marathons, duathlons, and all sort of different things.I was a race director for the 2002 Commonwealth Games in Manchester, starting in 2000. After that I did the Salford ITU race in 2003, and I continued with that until 2007.The ITU liked what I did, and it put me in a good position when London won the…3 min
220 Triathlon|Spring 2019TRAINING SESSIONS1 Start including sighting into race intervals when swimming. Come race day you won’t be phased by the change of rhythm and will be ready to adapt to the current.2 Practise transitions! These skills will help you catch a pack, create a breakaway and ensure confidence in the heat of the moment.3 3 x 10mins at race pace on the drops and/or draft-legal TT bars. Add in some 30sec sprints every 2mins to really get that stop-start feel of draft-legal racing.4 Practise U-turns on the bike and accelerating out of them, this may even help create a breakaway.5 Do some short, sharp hill running sessions over race pace to make sure you’re ready to drive up the final climb.…1 min
220 Triathlon|Spring 2019STORE MUSCLE POWER NOW FOR USE IN LATER LIFEEver heard of the ‘myonuclear domain hypothesis’? Well it’s the idea that a muscle cell’s myonuclei (its brains) either increases or decreases dependent on whether you’re training or not. Training = increase = more power. And vice versa. But recent research by Professor Lawrence Schwartz of the University of Massachusetts suggests reducing/no training doesn’t simply leave the myonuclei to wither and die. The implications? For you, it means that fitness lost during a period out injured will be swiftly recovered on your return. For ex-dopers, like age-grouper Luis Rabanol? “The use of anabolic steroids, for example, is a potent stimulus for muscle hypertrophy (growth) and the addition of new myonuclei,” says Schwartz. “Since these nuclei persist long after the drug use ends, athletes likely derive the benefits of illegal drug…1 min
220 Triathlon|Spring 2019TRAINING SESSIONS1 Start including sighting into race intervals when swimming. Come race day you won’t be phased by the change of rhythm and will be ready to adapt to the current. 2 Practise transitions! These skills will help you catch a pack, create a breakaway and ensure confidence in the heat of the moment. 3 3 x 10mins at race pace on the drops and/or draft-legal TT bars. Add in some 30sec sprints every 2mins to really get that stop-start feel of draft-legal racing. 4 Practise U-turns on the bike and accelerating out of them, this may even help create a breakaway. 5 Do some short, sharp hill running sessions over race pace to make sure you’re ready to drive up the final climb.…1 min
220 Triathlon|Spring 2019FAO 220INSPIRED TO DONATEIn your March edition, I read with interest the article about Peter McCleave’s battle with blood cancer. Maybe it’s because he’s a fellow triathlete but I’ve now signed up for the testing kit to see if I can help in any way. Hopefully articles like these can help save people’s lives and inspire (as it did myself) other triathletes to do the same. Les Nottage220 replies: This is great to hear Les, and we know of several others who have done the same after reading the Why I Tri article (issue 361).For new readers, Peter has an incurable blood cancer and a stem cell donor is now crucial for his survival. He’s since started a campaign to get people registered on the stem cell register – dkms.org.uk –…3 min
220 Triathlon|Spring 201950 EXPERT RACE-DAY TACTICSWith race season on the horizon , chances are your training’s ticking along nicely, so now’s the time to start thinking about all the little things that can add up to make a big difference come race day.We’re talking kit and transition considerations, how to sight, pace and manage jelly legs, fuel… With a little thought and practice, there are many things you can do with very little effort to ensure a faster, happier and much more comfortable race experience. So from old flip-flops to befriending fishermen, brightly-coloured towels to ice cubes in your pants, here’s what the best in tri do to come out on top…BEFORE THE RACE01 Give yourself plenty of time before the race to learn the transition flow and where the entry and exit points are.…13 min
220 Triathlon|Spring 201980/20 TRAIN SLOW RACE FASTThe majority of age-group triathletes can benefit from cranking down their intensity,” Dr Stephen Seiler of the University of Agder in Norway tells us. “Too many recreational triathletes fall into the moderate-intensity trap and neither maximise stamina or speed adaptations.” Yes, it’s true – research undertaken by Seiler into the training programmes of elite endurance athletes, including triathletes, shows that around 80% of their weekly training is nestled under the ventilatory threshold (see overleaf). Only 20% is over. Seiler has also shown that the 80/20 split works whether you’re training four or 24 hours a week, whatever your tri distance, and, like the elites, the easy (80%) sessions should be done under threshold, while the harder 20 component is threshold and over. Seiler wrote the foreword in 80/20 Triathlon, co-written…10 min
220 Triathlon|Spring 201950 EXPERT RACE-DAY TACTICSWith race season on the horizon , chances are your training’s ticking along nicely, so now’s the time to start thinking about all the little things that can add up to make a big difference come race day. We’re talking kit and transition considerations, how to sight, pace and manage jelly legs, fuel… With a little thought and practice, there are many things you can do with very little effort to ensure a faster, happier and much more comfortable race experience. So from old flip-flops to befriending fishermen, brightly-coloured towels to ice cubes in your pants, here’s what the best in tri do to come out on top… BEFORE THE RACE 01 Give yourself plenty of time before the race to learn the transition flow and where the entry and…13 min
220 Triathlon|Spring 2019DAVID McNAMEE’S TOP SPEED TIPS FOR IRONMANINCREASE YOUR VO2Two months ahead of my main Ironman race, I do an intense run speed block. This involves getting the speed very high and then switching to race-specific pace as the event approaches. People get confused as to why Ironman athletes work on their speed, but if you make your V02 levels [the maximal volume of oxygen that the body can deliver to the working muscles per minute] as high as possible they just drag everything else up. The rhythm of my running feels really easy at Ironman pace after doing intense work, and the corresponding heart rate is lower.KICK BEFORE T1During an Ironman swim, I do the first 400/500m pretty hard with a strong leg kick but then I go to a two-beat leg kick until the last…4 min
220 Triathlon|Spring 2019HUUB’S FELLOWSHIP OF SPEED“The Fellowship’s ingenuity is being applied to wetsuits, tri-suits and bike kit”Huub saw an opportunity (and need) in the marketplace: to carefully develop triathlon and cycling gear that’s proven to help athletes go faster. No guessing. No baseless marketing hyperbole. Just a drive to utilise some of the best minds and technology in the world to develop, test and craft gear that’s 100 per cent proven to shave watts, increase speed, perform beyond existing expectations and give their athletes a verifiable competitive advantage. The Fellowship of Speed was born.THE MINDS BEHIND THE GAINSBy creating a collaboration of experts and world-class athletes, Huub has taken product development and testing to another level; a level that has already resulted in multiple World Cup wins and world records. But that’s just the beginning.Formed…3 min
220 Triathlon|Spring 2019TRI-SUITSThey’re not as flash as deep-rim wheels. They lack the carbon slickness of aerobars. They won’t upload your splits to Strava and guide you home via GPS. And yet, aside, arguably, from the bike, the triathlon suit for us (and many more) is the most crucial multisport purchase you’ll make.A good one will be your racing partner from that pre-event warm-up until you tilt your head for the finish line medal. Among other things they’ll provide hydrodynamics and flexibility on the swim; aerodynamics, storage options and comfort on the bike; and 9o core support, cooling and restriction-free running on the final leg. A sub-par and poorly-chosen Lycra creation, however, can cause you discomfort, drag and rigidity when racing, losing you valuable time, giving you impressive chafing and even edging you…6 min
220 Triathlon|Spring 2019TRI- SUIT OPTIONSTWO-PIECEThe two-piece tri-suit (made famous by pro athletes Kenny Souza and Faris Al-Sultan) has made a mini-resurgence recently, with improved hem tech ensuring that the top doesn’t ride up and the shorts stay in place. The obvious advantage is the convenience they offer on race day, especially for Ironman. Negative points include an aerodynamic penalty, not ideal for the swim (you’ll have to add the top in T1) and more emphasis required to find a good fit. Pictured is Dhb’s Classic (£67) two-piece.VESTEDDespite the growth of sleeved tri-suits, the classic vested suit still has its place in triathlon, especially for shorter races. The lack of arms ensures an unrestricted swim stroke and a lack of wet sleeves on the bike, while they can be better for athletes who struggle in…2 min
220 Triathlon|Spring 2019DAVID McNAMEE’S TOP SPEED TIPS FOR IRONMANINCREASE YOUR VO2 Two months ahead of my main Ironman race, I do an intense run speed block. This involves getting the speed very high and then switching to race-specific pace as the event approaches. People get confused as to why Ironman athletes work on their speed, but if you make your V02 levels [the maximal volume of oxygen that the body can deliver to the working muscles per minute] as high as possible they just drag everything else up. The rhythm of my running feels really easy at Ironman pace after doing intense work, and the corresponding heart rate is lower. KICK BEFORE T1 During an Ironman swim, I do the first 400/500m pretty hard with a strong leg kick but then I go to a two-beat leg kick…3 min
220 Triathlon|Spring 2019MEN’S VERDICTAcross the board none of the suits here were huge losers; the score of Endura’s QDC Drag2Zero was more reflective of its narrow target market and very high price. We know of multiple very fast age-groupers who use Endura’s Drag2Zero suits to great success, but for the majority of triathletes we think it’ll simply be too restrictive for most body shapes and/or too expensive.Of the two suits under £100, we’d choose the Zone3 Aquaflo+ thanks to its superior comfort and robust yet breathable fabric. With a roomy fit and big pockets, Dhb’s Blok is made to get you round your first tri experiences comfortably, but it didn’t quite do enough to prevent chafing at the front. 2XU edge Huub and Zoot for the mid-priced offerings.Our overall test winner is Roka’s…1 min
220 Triathlon|Spring 2019KIT ZONEHELEN WEBSTER 220’s editor is your go-to for women’s multisport kit. 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. MOST WANTED PARCOURS CHRONO £959 Are the Chrono your next wheelset for long-distance triathlon? Since their launch in 2016, Clapham-based Parcours have sought to build a reputation for offering affordable and accessible speed. Apart from opting for a disc wheel, the tubeless-ready Chrono set with stealth decals is touted as the company’s fastest option, and for 2019 it’s received an upgrade. “We set out to design a wheel that would offer the same class-leading aerodynamics but with improved handling in crosswinds,” says owner Dov Tate. Save for…9 min
220 Triathlon|Spring 2019TRI-SUIT TECHMATERIALS Tri-suits are usually an elastane/Lycra and polyester mix. Breathability, aero and hydrodynamics, fit comfort and , UV protection are all design considerations. A hydrophobic coating that beads water can also all be found on some suits. VENTILATION series of vents under A the arms, occasionally the hips and mostly on the back purport to provide ventilation for athletes throughout the bike and run legs. The downside of some vents are a lack of UV protection, so ensure you apply sun lotion to help combat this. ZIPPER Suits offer front and back zips, full length or shorter versions. Think about whether you’ll need added aero or hydro benefits that come with a rear zip, or the comfort provided by a front zip.…1 min
220 Triathlon|Spring 2019COACH’S TIPS OPTIMISE YOUR SWIMDRAFT IN TRAININGA challenging and effective way to swim your endurance intervals and keep on pace is to ‘swim on the draft’ in pairs or a group, alternating the lead swimmer.RECORD YOUR SPLITSAnalyse your 100m split times over longer intervals to gauge your pace control. Record at which point fatigue kicks in to achieve faster swim average speeds.CALCULATE YOUR PACEIt’s easy enough to smash out a fast 50m, but endurance swimming requires subtle pace awareness/ control, so use training aids to achieve consistent pacing.…1 min
220 Triathlon|Spring 2019COACH’S TIPS OPTIMISE YOUR SESSIONTRI DISC BRAKESDisc brakes are a great option for nervous/novice athletes because when descending they’re more responsive. So if you’re a nervous/novice rider, it’s definitely worth looking into.ADD A GILETA gilet is a great kit addition for cycling – ideal in spring conditions when you can get away with bare arms but will also help to keep the wind chill off your chest if the temps start to drop.CLEAN YOUR BIKE!It’s simple really – a clean bike equals a fast bike. Keep on top of your cycling maintenance throughout the winter months so that you’re not met with a DNS or DNF in your first race of the year!…1 min
220 Triathlon|Spring 2019COACH’S TIPS OPTIMISE YOUR SESSIONWARM UP RIGHTIf you do it right, this is going to be a hard run, so it’s really important that you’re properly warmed up beforehand to prevent any nasty injuries. Stick to the outlined session.FUEL SUFFICIENTLYResearch has shown that even over a short distance, intake of or ‘mouth-rinsing’ with carbs can improve performance. Take a gel 10-15mins before the start.TRACK YOUR PROGRESSIONOne of the key things in productive testing is tracking progression. The more data you track the better, whether that’s recording numbers or some reflection on how you felt.…1 min
220 Triathlon|Spring 2019WOMEN’S VERDICTWith countless different body shapes and sizes to cater for, as well as racing goals and distances to factor in, producing a tri-suit that has wide appeal is extremely difficult for manufacturers. Ultimately we all want the same outcome: to feel comfortable, look stylish, and wear something to help us execute the best performance. In the budget stakes, the Aptonia easily sees off Dare2Tri’s option, while the Huub has more to recommend it than the Sailfish in the battle between the most expensive suits on test. But a key part of our remit here is to find the best suit for the widest array of athletes, and for this reason the 2XU, Speedo and Zone3 score highly. Each suit was designed with more than one body shape in mind, and…1 min
220 Triathlon|Spring 2019COACH’S TIPS OPTIMISE YOUR SESSIONSRUN/WALK ITPractise the run/walk for the marathon. Expect to walk at some stage in the race so build it into training and it won’t be a shock.USE YOUR RACE KITUse your race equipment in the peak phase so you know how everything feels and works. No surprises on race day.FIX A PUNCTURELearn how to fix a puncture (check out our step-by-step guide: https://bit.ly/2DQIjNq)! Don’t let a flat ruin your day.CRUNCH THOSE NUMBERSKnow your numbers. Be very clear as to what pace/power/ heart rate you’re aiming for in each stage.…1 min
220 Triathlon|Spring 2019ALMONDSNUTRITIONAL PROFILEAlmonds are the edible seed of prunus dulcis, commonly known as the almond tree, and boast an impressive nutritional profile: just 28g provide 3.5g of fibre, 6g of protein, 14g of fat (of which 9g are monounsaturated), 37% of your RDA of vitamin E and 20% of your RDA of magnesium.BENEFITSMany studies have shown that the high antioxidant content of almonds reduces oxidative stress and inflammation. A study in JISSN, 2014 investigated the effect of almonds on aspects of endurance performance in trained athletes, cyclists and triathletes. While the study was fairly small, it did demonstrate that regular intake of almonds (75g/day for four weeks) improved cycling distance in time trial versus those that consumed the same calories in the form of cookies.PERFORMANCEWhile further studies of this nature on…1 min
220 Triathlon|Spring 2019BUILD RACE ENDURANCE IN THE POOLWhen training in the pool, it’s easy to forget that the tri swim is endurance-based, requiring both an efficient technique and subtle pace awareness/control. So including regular, longer interval sets in your swim training is vital. But how long is long? At what pace? And how can they be made fun? For sprint/standard-distance racing, repeat intervals could vary from 300m-800m, and for long course 400m-1km, depending on the focus. Pacing for endurance intervals may vary depending on your goal, e.g. swimming a longer interval at an easy aerobic pace allows you to focus on technique, build base endurance and support active recovery. Whereas swimming closer to race pace over longer intervals challenges pace control and efficiency under fatigue. Swimming with a similar ability partner or group, as drafted swims and/or…2 min
220 Triathlon|Spring 2019COACH’S TIPS OPTIMISE YOUR SWIMDRAFT IN TRAINING A challenging and effective way to swim your endurance intervals and keep on pace is to ‘swim on the draft’ in pairs or a group, alternating the lead swimmer. RECORD YOUR SPLITS Analyse your 100m split times over longer intervals to gauge your pace control. Record at which point fatigue kicks in to achieve faster swim average speeds. CALCULATE YOUR PACE It’s easy enough to smash out a fast 50m, but endurance swimming requires subtle pace awareness/ control, so use training aids to achieve consistent pacing.…1 min
220 Triathlon|Spring 2019COACH’S TIPS OPTIMISE YOUR SESSIONTRI DISC BRAKES Disc brakes are a great option for nervous/novice athletes because when descending they’re more responsive. So if you’re a nervous/novice rider, it’s definitely worth looking into. ADD A GILET A gilet is a great kit addition for cycling – ideal in spring conditions when you can get away with bare arms but will also help to keep the wind chill off your chest if the temps start to drop. CLEAN YOUR BIKE! It’s simple really – a clean bike equals a fast bike. Keep on top of your cycling maintenance throughout the winter months so that you’re not met with a DNS or DNF in your first race of the year!…1 min
220 Triathlon|Spring 2019HOW TO BENCHMARK YOUR FITNESSIn most sports there are ways to measure performance. The reason for these tests is to work as a proxy for performance or ‘fitness’. In team sports one of the most popular is the beep test, and in cycling we have the FTP (functional threshold power, the highest average power you can sustain for an hour, measured in watts). The go-to run test depends a little bit on your preferred distance. For triathletes, one of the most popular race distances is around 5km. This makes it not only a good distance to test your fitness, but a convenient one thanks to the ubiquity of parkruns. Testing is a good way to figure out whether your training is working or not and deciding if it’s time to change your work levels.…2 min
220 Triathlon|Spring 2019CHALLENGE RACES1 Often graced by the world’s best pro athletes, Challenge Gran Canaria (27 April 2019) is a fine season starter, boasting a calm 1.9km sea swim, rolling 90km coastal bike route and a hot 21.1km beachside run.2 The Parque das Nações in Portugal’s capital hosts Challenge Lisbon on 18 May 2019 and features a PB-friendly middle-distance route, including a run leg along the Tagus River.3 Possibly the greatest experience in all of triathlon, Challenge Roth returns to Bavaria on 7 July 2019 for some fast, relentlessly noisy and unforgettable iron-distance fun.4 Challenge Davos (15 September 2019) has a host of race distances, with the headline 113km race taking place in the so-clean-it’sdrinkable water of Lake Davos before a hilly Alpine bike route.…1 min
220 Triathlon|Spring 2019HOW DO I TACKLE A DUATHLON RACE DAY?The run/bike/run format is loaded with its own unique challenges and requires a different approach to its multisport companion. You’ll need to adapt to the colder weather, pace yourself differently and go steady in the final run. Here’s the breakdown for each discipline, plus kit advice:LAYER UPThe majority of duathlons are in autumn and spring, so wearing your summer tri kit probably won’t be enough. This is where a good-quality wicking base layer and a windproof gilet will come in handy. Wearing lightweight waterproof gloves for the whole race is sensible, too.THE FIRST RUNIf you’re new to duathlon, then the first run is littered with opportunities to get things wrong. Most people start far too fast and then pay for that later in the race. All of a sudden everyone…2 min
220 Triathlon|Spring 2019PATRICK LANGEDON’T COUNT CALORIESI don’t count my calories as I’m a big fan of learning to listen to your body and then give it what it needs. As soon as my training volume increases the hunger will increase too, so I make sure to take in enough calories, especially enough carbs. I’m a carb lover, so you’ll barely ever see me eating salad or low-carb food.When training volume decreases I listen to my body but still make sure I don’t under-eat. Just because I don’t train that much doesn’t mean my body doesn’t still burn calories from the more intense training block ahead.EAT WHAT YOU FEEL LIKESince I don’t count my calories I can’t provide any numbers for race day. But pre-Kona 2018 I had toast and jam for breakfast and…2 min
220 Triathlon|Spring 2019FROM THE EDITOR...With a focus on speed this issue, we’ve been looking at all the different things that can make you faster. Luckily you’re triathletes, so there are a whole lot of them to pick from... Whether you think training is king (after all, there’s no point trying to power a top-end bike with legs that are more bargain basem*nt), or whether you think the power of the mind will give you the edge (remember Chrissie Wellington’s famous mantras?) you’d be right. Then of course there’s the endless gear buys that can help you shave minutes off that PB – and look like a pro in your race pics too, naturally. Finally, don’t underestimate the many small tactical moves that can help you on race day. Turn to p41 to find 50…1 min
220 Triathlon|Spring 2019THE BIG PICA supremely sweaty Jonny Brownlee takes a well-earned dip in an ice bath post-race at the Super League Grand Final, Singapore. The 28-year-old Yorkshireman took advantage of Vincent Luis’ early puncture departure in the Eliminator event to take his first race win since August 2017.…1 min
220 Triathlon|Spring 2019PROFILE DESIGN AERIA ULTIMATEGiven a rider’s shape amounts to 80% of all total drag (the bike being the rest), reducing that frontal profile – yet maintaining comfort – is key. And it’s here where aerobars – either in their integrated (seen here) or clip-on guises – can play a major role in gaining an aero advantage, saving around 35secs over a 40km Olympic-distance bike leg.Profile Design (along with fellow Americans TriRig), are currently at the vanguard of aerobar design, and their new Aeria Ultimates are already being touted as the most adjustable around. Key stats include the reach moving up in just 7.5mm increments (compared to 15mm of the previous Aeria) to secure the desired fit. There’s also a built-in tilt adjustment, while the stack positioning offers a range of 25mm to 105mm…1 min
220 Triathlon|Spring 2019HOW TO GO TRI CASUAL1 The Huub Quilted Down Jacket (£149.99) is a versatile mid-weight number from the Derbyshire-based brand and features a pair of zipped side pockets, a quilted design, cosy hood and a slim fit.2 Founded by Tony DeBoom (brother of double Ironman world champ, Tim) American brand Endurance Conspiracy has long produced hip triathlon and cycling casual wear and trucker caps, and its 100% organic cotton Sunny Derailleur (£24.99) tee continues the trendy theme.3 Accessories and top helmet brand Bollé celebrated its 130th anniversary recently with a limited edition range of eyewear, including this out-there version of their 527 casual glasses (from £51.99).4 Rock the cycling café stops in style with the Kalf Club Merino Jersey (£90), which features a relaxed fit for layers underneath and a Merino wool and polyester…1 min
220 Triathlon|Spring 2019SWYD SPRINT TRIATHLONWith a beach start and strong current, this means tactics and sighting become even more important than usual. If you can swim in the bay before the race to get a feel for the current, this is highly recommended. If not, be sure to catch up with a local to get the intel before the gun goes off. See session 1.As you exit the water, depending on the tide, there can be a long run to transition across the sand. This is a great opportunity to get that wetsuit down, settle the heart rate and focus on executing T1 to catch a pack. See session 2.Apart from the short, sharp climb out of transition the bike is fast. Take full advantage of the closed roads and that, for 2019, the…2 min
220 Triathlon|Spring 2019HOW TO GO TRI CASUAL1 The Huub Quilted Down Jacket (£149.99) is a versatile mid-weight number from the Derbyshire-based brand and features a pair of zipped side pockets, a quilted design, cosy hood and a slim fit. 2 Founded by Tony DeBoom (brother of double Ironman world champ, Tim) American brand Endurance Conspiracy has long produced hip triathlon and cycling casual wear and trucker caps, and its 100% organic cotton Sunny Derailleur (£24.99) tee continues the trendy theme. 3 Accessories and top helmet brand Bollé celebrated its 130th anniversary recently with a limited edition range of eyewear, including this out-there version of their 527 casual glasses (from £51.99). 4 Rock the cycling café stops in style with the Kalf Club Merino Jersey (£90), which features a relaxed fit for layers underneath and a Merino…1 min
220 Triathlon|Spring 2019HENRI SCHOEMAN’S SWIFT REVOX1 I race with the Mavic Cosmic Pro Carbon 45mm-deep Profile tubular wheelset. For tyres I use Schwalbe Pro One Handmade Tubular 25mm.2 I use a small size swift carbon Hypervox frame with an Easton EC110 SL carbon stem, Zipp Aero handlebars, bottom bracket Ceramic Speed bearings3 The front on my bike is custom-painted bronze to represent my Rio Olympic bronze medal. My personal logo is also on the bike together with my name and the South African flag.4 Swift Carbon extra light bottle cages for storage on the frame. I also tape my energy gels on the top tube with electrical tape.5 I use a Fizik Arione saddle.6 Shimano Di2; my most common gear ratio would be 53/39 chainrings, 11/25 cassette, and Ceramic Speed oversized pulley wheel for minimal…2 min
220 Triathlon|Spring 2019ZOOT ALOHA AERO RACESUITEstablished in Kona in 1983, Zoot are synonymous with bright Hawaii-inspired design, but also in pushing tri technology. Last year, their women’s Ultra Tri Skinsuit smashed our grouptest so we’re already looking forward to testing the new Aloha design shown here. First up, though, we have to talk about that design, which surely makes it the Hawaiian shirt of tri-suits...With bright purple and cyan wave graphics you’re sure to get noticed on race day, plus what you can’t fully see in our pics is the hula girl on the right sleeve and the ‘Aloha Always’ script on the back and right leg. You’ll find the tech equally forward-thinking too, with Italian fabric designed to wick sweat and maximise breathability, plus textured sleeves to improve windflow and therefore speed on the…1 min
220 Triathlon|Spring 2019HENRI SCHOEMAN’S SWIFT REVOX1 I race with the Mavic Cosmic Pro Carbon 45mm-deep Profile tubular wheelset. For tyres I use Schwalbe Pro One Handmade Tubular 25mm. 2 I use a small size swift carbon Hypervox frame with an Easton EC110 SL carbon stem, Zipp Aero handlebars, bottom bracket Ceramic Speed bearings 3 The front on my bike is custom-painted bronze to represent my Rio Olympic bronze medal. My personal logo is also on the bike together with my name and the South African flag. 4 Swift Carbon extra light bottle cages for storage on the frame. I also tape my energy gels on the top tube with electrical tape. 5 I use a Fizik Arione saddle. 6 Shimano Di2; my most common gear ratio would be 53/39 chainrings, 11/25 cassette, and Ceramic Speed…2 min
220 Triathlon|Spring 201980/20 TRAIN SLOW RACE FASTThe majority of age-group triathletes can benefit from cranking down their intensity,” Dr Stephen Seiler of the University of Agder in Norway tells us. “Too many recreational triathletes fall into the moderate-intensity trap and neither maximise stamina or speed adaptations.”Yes, it’s true – research undertaken by Seiler into the training programmes of elite endurance athletes, including triathletes, shows that around 80% of their weekly training is nestled under the ventilatory threshold (see overleaf). Only 20% is over.Seiler has also shown that the 80/20 split works whether you’re training four or 24 hours a week, whatever your tri distance, and, like the elites, the easy (80%) sessions should be done under threshold, while the harder 20 component is threshold and over.Seiler wrote the foreword in 80/20 Triathlon, co-written by Matt Fitzgerald…11 min
220 Triathlon|Spring 2019OUR EXPERTSNICK BEERNick Beer is a former British elite now practising as a reconditioning performance coach to ensure athletes become stronger, fitter and more confident than before.JANE HANSOMHansom is a long-distance age-grouper who’s coached by Brett Sutton. She’s consistently podiumed in every Ironman she’s ever started, inc. two silvers and one gold at the IM Worlds.ALLAN HOVDAThree-time Norseman Xtreme Triathlon champion Allan Hovda started triathlon at the age of 23. Allan has also won Swissman and IM 70.3 Haugesund.…1 min
220 Triathlon|Spring 2019FAO 220INSPIRED TO DONATE In your March edition, I read with interest the article about Peter McCleave’s battle with blood cancer. Maybe it’s because he’s a fellow triathlete but I’ve now signed up for the testing kit to see if I can help in any way. Hopefully articles like these can help save people’s lives and inspire (as it did myself) other triathletes to do the same. Les Nottage 220 replies: This is great to hear Les, and we know of several others who have done the same after reading the Why I Tri article (issue 361). For new readers, Peter has an incurable blood cancer and a stem cell donor is now crucial for his survival. He’s since started a campaign to get people registered on the stem cell register…3 min
220 Triathlon|Spring 2019AERO SAVERSTRIATHLON BIKEtriathlon bike with its A curvaceous seat tube and teardrop profile reduced CdA to 0.3204 over a traditional round-tubed road bike that came in at 0.3500. That’s an 8.46% reduction in drag and results in an Ironman gain of 9mins.AERO WHEELSLiberzon tested 60mm deep-rimmed wheels (yet omitted the exact model), and when placed on the road bike, saw a 2.09% CdA drop (0.3427), leading to a 2min Ironman saving. For reference, Liberzon also tested with 60mm upfront and a disc wheel outback that saw a small difference compared to deep-rim only.AERO HELMETReplacing a vented lid for a tear-dropped aerodynamic helmet dropped overall CdA by 2.86% to 0.3400, which would save you 3mins over 180km. Just bear in mind you’d have to balance streamlining with comfort and breathability, both of…1 min
220 Triathlon|Spring 2019OUR EXPERTSNICK BEER Nick Beer is a former British elite now practising as a reconditioning performance coach to ensure athletes become stronger, fitter and more confident than before. JANE HANSOM Hansom is a long-distance age-grouper who’s coached by Brett Sutton. She’s consistently podiumed in every Ironman she’s ever started, inc. two silvers and one gold at the IM Worlds. ALLAN HOVDA Three-time Norseman Xtreme Triathlon champion Allan Hovda started triathlon at the age of 23. Allan has also won Swissman and IM 70.3 Haugesund.…1 min
220 Triathlon|Spring 2019KIT ZONEHELEN WEBSTER220’s editor is your go-to for women’s multisport kit.MATT BAIRDHas spent years testing tri kit and accessories for 220.JACK SEXTYA strong age-grouper focusing on top-end gains.JAMES WITTSHe’s a published author writing about sports science.MOST WANTEDPARCOURS CHRONO£959 Are the Chrono your next wheelset for long-distance triathlon?Since their launch in 2016, Clapham-based Parcours have sought to build a reputation for offering affordable and accessible speed. Apart from opting for a disc wheel, the tubeless-ready Chrono set with stealth decals is touted as the company’s fastest option, and for 2019 it’s received an upgrade. “We set out to design a wheel that would offer the same class-leading aerodynamics but with improved handling in crosswinds,” says owner Dov Tate.Save for an updated carbon lay-up, the 86mm deep rear wheel remains largely unchanged. However,…9 min
220 Triathlon|Spring 2019TRI-SUIT TECHMATERIALSTri-suits are usually an elastane/Lycra and polyester mix. Breathability, aero and hydrodynamics, fit comfort and , UV protection are all design considerations. A hydrophobic coating that beads water can also all be found on some suits.VENTILATIONseries of vents under A the arms, occasionally the hips and mostly on the back purport to provide ventilation for athletes throughout the bike and run legs. The downside of some vents are a lack of UV protection, so ensure you apply sun lotion to help combat this.ZIPPERSuits offer front and back zips, full length or shorter versions. Think about whether you’ll need added aero or hydro benefits that come with a rear zip, or the comfort provided by a front zip.…1 min
220 Triathlon|Spring 2019VESTED TRI-SUITSJARGON BUSTERCOLDBLACKA patented technology that allows black fabrics to block out the sun’s rays and be breathable at the same time.HYDRODYNAMICYou’ll want your suit to have some hydrodynamic qualities for non-wetsuit swimming.SHORT-COURSE TRIIncludes both sprint (750m swim/20kmbike/5km run) and Olympic-distance (1.5km/40km/10km) tri.ZIPPERThe zipper should be complemented by a housing to prevent neck chafing.LEG GRIPPERSA close fit with no irritation is the golden gripper standard.CHAMOISA tri-suit pad needs to keep you comfy on the bike, and not feel saggy on the run.You’ll frequently hear us waxing lyrical about short-sleeved trisuits in various issues of 220. From aero gains, to the ever-improving fabrics that make them hugely flexible, and the better sun protection with sleeves that’ll cover your arms almost to the elbow, an increasing number of triathletes are opting for these…10 min
220 Triathlon|Spring 2019WOMEN’S VERDICTWith countless different body shapes and sizes to cater for, as well as racing goals and distances to factor in, producing a tri-suit that has wide appeal is extremely difficult for manufacturers. Ultimately we all want the same outcome: to feel comfortable, look stylish, and wear something to help us execute the best performance.In the budget stakes, the Aptonia easily sees off Dare2Tri’s option, while the Huub has more to recommend it than the Sailfish in the battle between the most expensive suits on test. But a key part of our remit here is to find the best suit for the widest array of athletes, and for this reason the 2XU, Speedo and Zone3 score highly.Each suit was designed with more than one body shape in mind, and they all…1 min
220 Triathlon|Spring 2019STAYING POWEREndurance, Gran Fondo, sportive… call them what you like but comfortable road bikes easily outsell race, aero and gravel options. Endurance bikes are primarily designed to help you cover big distances without leaving you feeling battered, but they should also deliver a sizeable dose of speed and a thrilling ride. In short, they have a lot of boxes to tick for tri.It’s asking a lot from a bike, but almost every manufacturer has a sportive bike in its line-up, so we wanted to see if any of the 2019 crop can actually be that versatile. To that end, we’ve chosen three bikes from three big brands: Cannondale, Cervélo and Felt.Cannondale has supplied us with a Synapse SE, that’s been given an ‘all-road’ makeover for 2019, with wide rims and big…11 min
220 Triathlon|Spring 2019TRAINING LEVELS GUIDEIn all 220’s coaching advice, our experts refer to four levels of effort to tell you how hard you should be working. Based on the standard ‘rate of perceived exertion’ scale (RPE) the levels are as follows…MAX EFFORT (RPE 9–10)Redlining. Things are getting very difficult at this level. You can barely breathe and are struggling to speak. At the top end, it feels almost impossible to keep going.VIGOROUS (RPE 7–8)The pain cave. Your activity is starting to become uncomfortable. You’re short of breath, but can speak a sentence. In short, it’s getting tough: but you can carry on.MODERATE (RPE 4–6)Adding some load. Things are starting to become more challenging. You’re having to breathe harder, but not so much you can’t hold a conversation.EASY (RPE 1–3)A ‘go all day’ effort. Light…1 min
220 Triathlon|Spring 2019BUILD RACE ENDURANCE IN THE POOLWhen training in the pool, it’s easy to forget that the tri swim is endurance-based, requiring both an efficient technique and subtle pace awareness/control. So including regular, longer interval sets in your swim training is vital. But how long is long? At what pace? And how can they be made fun?For sprint/standard-distance racing, repeat intervals could vary from 300m-800m, and for long course 400m-1km, depending on the focus. Pacing for endurance intervals may vary depending on your goal, e.g. swimming a longer interval at an easy aerobic pace allows you to focus on technique, build base endurance and support active recovery. Whereas swimming closer to race pace over longer intervals challenges pace control and efficiency under fatigue.Swimming with a similar ability partner or group, as drafted swims and/or inc. ‘Aussie…2 min
220 Triathlon|Spring 2019HOW WE TESTEDAll 14 of the suits here were tested multiple times on the swim, bike and run. We paid particularly close attention to comfort across the chest where some fabrics can prove restrictive, and were looking for formfitting leg grippers that don’t ride up or fit too loose/too tight. With most of these suits aimed more at short-course racing we weren’t expecting huge pockets, but would expect them to be easily accessible, and we’d also require a quick-drying chamois pad that provides adequate rear comfort.…1 min
220 Triathlon|Spring 2019MEN’S VERDICTAcross the board none of the suits here were huge losers; the score of Endura’s QDC Drag2Zero was more reflective of its narrow target market and very high price. We know of multiple very fast age-groupers who use Endura’s Drag2Zero suits to great success, but for the majority of triathletes we think it’ll simply be too restrictive for most body shapes and/or too expensive. Of the two suits under £100, we’d choose the Zone3 Aquaflo+ thanks to its superior comfort and robust yet breathable fabric. With a roomy fit and big pockets, Dhb’s Blok is made to get you round your first tri experiences comfortably, but it didn’t quite do enough to prevent chafing at the front. 2XU edge Huub and Zoot for the mid-priced offerings. Our overall test winner…1 min
220 Triathlon|Spring 2019STAYING POWEREndurance, Gran Fondo, sportive… call them what you like but comfortable road bikes easily outsell race, aero and gravel options. Endurance bikes are primarily designed to help you cover big distances without leaving you feeling battered, but they should also deliver a sizeable dose of speed and a thrilling ride. In short, they have a lot of boxes to tick for tri. It’s asking a lot from a bike, but almost every manufacturer has a sportive bike in its line-up, so we wanted to see if any of the 2019 crop can actually be that versatile. To that end, we’ve chosen three bikes from three big brands: Cannondale, Cervélo and Felt. Cannondale has supplied us with a Synapse SE, that’s been given an ‘all-road’ makeover for 2019, with wide rims…11 min
220 Triathlon|Spring 2019TRAINING LEVELS GUIDEIn all 220’s coaching advice, our experts refer to four levels of effort to tell you how hard you should be working. Based on the standard ‘rate of perceived exertion’ scale (RPE) the levels are as follows… MAX EFFORT (RPE 9–10) Redlining. Things are getting very difficult at this level. You can barely breathe and are struggling to speak. At the top end, it feels almost impossible to keep going. VIGOROUS (RPE 7–8) The pain cave. Your activity is starting to become uncomfortable. You’re short of breath, but can speak a sentence. In short, it’s getting tough: but you can carry on. MODERATE (RPE 4–6) Adding some load. Things are starting to become more challenging. You’re having to breathe harder, but not so much you can’t hold a conversation. EASY…1 min
220 Triathlon|Spring 2019QUICK-FIREWhat’s a groupset and what should you look for in one?A groupset is the bike parts that make up your gearing and break system. It includes gear shifters, crank and cassette, chain and drivetrain. You can do a lot of research on groupsets and it can be expensive, so make sure you know what you want to get out of your race.What is a power meter and do I need one?A power meter is a gadget that you can apply to your bike and is able to read the power output of your performance. There are other ways to measure your output, such as measuring your heart rate and RPE (rate of perceived exertion), but power meters are a really good indicator and do exactly what they say on the…1 min
220 Triathlon|Spring 2019DAY OF THUNDERL’ve found my rhythm and feel like I could keep running forever, when a bike suddenly whizzes past me at the opening of a tunnel that I definitely shouldn’t be anywhere near. “You’re off the course, sir! You’re off the course, SIR!” As the rain lashes down, a day that was going remarkably well by my standards is beginning to slip into familiar territory...With my 2018 tri season ending in anti-climax at the age-group World Championships in Australia’s Gold Coast, failing to improve on a 12th- place finish in 2017, I decided that an off-season challenge was needed to get me motivated again. The challenge I craved was literally a Challenge – the inaugural Challenge Daytona middle-distance triathlon in sunny Florida.Taking place within Daytona’s International Speedway – home of the…8 min
220 Triathlon|Spring 2019COACH’S TIPS OPTIMISE YOUR SESSIONWARM UP RIGHT If you do it right, this is going to be a hard run, so it’s really important that you’re properly warmed up beforehand to prevent any nasty injuries. Stick to the outlined session. FUEL SUFFICIENTLY Research has shown that even over a short distance, intake of or ‘mouth-rinsing’ with carbs can improve performance. Take a gel 10-15mins before the start. TRACK YOUR PROGRESSION One of the key things in productive testing is tracking progression. The more data you track the better, whether that’s recording numbers or some reflection on how you felt.…1 min
220 Triathlon|Spring 2019PEAK FOR IRONMAN IN JUST 12 WEEKS!Race day is getting closer, the accommodation is booked, you’ve chosen your race kit, now all you need to do is complete the peak phase of training and you’re ready. Easy right? At this stage of your iron-distance prep, you’ll have covered off the Base and the Build phase and should have already banked heaps of miles. You should also be able to estimate your race-day targets, which will help when it comes to pacing the vital, ‘big’ training sessions. As a rough guide, you should already be swimming 3km in a session, have completed a couple of 120km rides and run a half marathon. The last phase of iron-distance race prep is about ticking boxes, covering key distances for confidence and using them to discover race pace, and the…2 min
220 Triathlon|Spring 2019COACH’S TIPS OPTIMISE YOUR SESSIONSRUN/WALK IT Practise the run/walk for the marathon. Expect to walk at some stage in the race so build it into training and it won’t be a shock. USE YOUR RACE KIT Use your race equipment in the peak phase so you know how everything feels and works. No surprises on race day. FIX A PUNCTURE Learn how to fix a puncture (check out our step-by-step guide: https://bit.ly/2DQIjNq)! Don’t let a flat ruin your day. CRUNCH THOSE NUMBERS Know your numbers. Be very clear as to what pace/power/ heart rate you’re aiming for in each stage.…1 min
