No. 396 £5.50 November 2021
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MATT HARDY PHOTOGRAPHY
Helen and Sarah with Frankie Tinsley (R) and his friend John after completing the Lake Bala swim. At 6km it was the shortest(!) swim of the Talisman Triathlon.
FROM THE EDITOR... Adventures can be found in the strangest of places. When we received a call about the Talisman Triathlon, it raised a few eyebrows in the 220 offices. To raise money for mental health charity CALM, one man, Frankie Tinsley, was going to cycle the length of the country and along the way swim the biggest lakes and scale the highest mountains? It sounded like something worth investigating – but then the crew went one step further and asked us to support in person. It happened to fit into my training at the time (more on that next month), so myself and swim coach friend Sarah headed to Wales to swim Lake Bala as support. At 6km it was a long swim, but only a small part of something epic. Triathlon can take us to some amazing places – read more from page 30. Enjoy!
Helen webster, editor
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START P6 TH E BIG P I C P12 QU IC K SC I EN CE P13 HOTTEST N EW G EA R P14 WH Y I TRI P16 STATE OF P LAY P20 PRO Q &A KI T ZON E P46 KIT ZON E P5 2 BIKE HELMETS P5 7 POOL GOGGLES P6 0 MULTISPORT WATCHES P6 2 ENDURANCE BIKES P6 8 KIT GUIDE T RAI N ING P72 INDOOR MASTERCLASS P7 9 NU TRITIO N P8 2 Q&AS P8 5 WOM E N’S T R AI N I NG R EGULA RS P18 FAO 220 P22 SU BSCRIBE P8 8 HOW WAS I T FO R YOU? P94 RACE CAL EN DA R P98 WEEKEND WARR I O R
KIT ZONE TRAINING KNOWHOW TURN OVER FOR MORE i
30 GOING TO
EXTREMES
To raise awareness for mental health, Frankie Tinsley took on Great Britain in an epic tri challenge for the ages. Here’s his gruelling account of the 16-day Talisman Triathlon
MATT HARDY
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/ November 2021
ON THE COVER
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HOW TO REFRESH POST-SEASON
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15 ways to reset body and mind before the start of your off-season training and racing schedule
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PROJECT PARIS 2024
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With just three short years until the next Olympic Games we take a look at the next gen of athletes coming through
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WAGNER ARAUJO/TRIATHLON ORG
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Expert advice, tips and sessions to get the absolute most out of your ’21/’22 autumn/winter training and racing
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79 November 2021 /
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DIVE INTO THE WORLD OF TRI
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the big pic
A full two days of racing over 28-29 Aug saw victories, disappointments, DNFs and dreams come true for Team GB at the Paralympic Games in Tokyo. In the PTVI, Alison Peasgood crossed the line in 4th with guide Nikki Bartlett just 2secs short of a podium, while Dave Ellis and guide suffered a heart-breaking mechanical on the bike to DNF. But it was a different story for the PTS5 class, with decorated Olympian Lauren Steadman taking gold, Claire Cashmore bronze and George Peasgood silver. DELLY CARR/TRIATHLON ORG
DELLY CARR/TRIATHLON ORG
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After much anticipation, the inaugural Collins Cup took place on 29 August at the Samorin X-Bionic Sphere in Slovakia. Elites flocked to the event, which involved a 2km out-and-back swim in the Danube, followed by a slick 80km bike and a final 18km mixed-terrain run. The 36 pros battled it out in teams for a share of the huge $1.5million prize purse, but it was Europe who triumphed against USA and Internationals in their headto-head match-ups, with Lucy Charles-Barclay, Emma Pallant-Browne and Katrina Matthews as the biggest scorers.
JAMES MITCHELL
Nominated as the Breca 2021 National Swimrun Championship, 170 teams and solo competitors battled it out on 4 September at the pointto-point adventure race along Jersey’s coastline. Covering a total 791m of elevation along 15.5km of undulating and rocky running trails and 4.5km of sea swimming, it was soloist Hugo Mota who took the tape in a time of 2:45:59, with women’s solo winner Melissa Messervy coming in at 3:09:38.
ANDY LE GRESLEY
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CSANSOM PHOTO/SUPER LEAGUE TRIATHLON
JAN HETFLEISCH/GETTY IMAGES
The first round of Super League season saw crowds flocking to London’s West India Quay on 5 September for a thrilling Triple Mix format race – 300m swim, 4km bike, 1.6km run, in different orders. It was an all-British women’s podium, with Olympic medallists Jess Learmonth, Georgia Taylor-Brown (seen bruised and battered above following a tumble while dismounting her bike into transition) and Vicky Holland centre stage.
A double German win at Challenge Roth on 5 September saw Ironman world champions Anne Haug (7:53:48) and Patrick Lange (7:19:19) claim victory over the legendary long-distance course. Both clocked world-record-beating times, however the bike leg was modified to 170km due to roadworks.
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Starting on Abersoch beach, a hardy 173 competitors in the ROC Summer Triathlon (4 Sep) battled through strong easterly swells in the 1.5km sea swim before taking on the undulating 50km bike course towards the foot of Snowdon. Here, racers climbed 3,330ft to reach the summit, before scrambling 6km back to their bikes, where a 50km return cycle culminated in a final 1km beach run. Taking the tape was Graham Rands in 4:59:57 and Jennifer Brown in 5:23:42.
EILIR
WAGNER ARAUJO/TRIATHLON ORG
Wrapping up the 2021 race series, the World Triathlon Championship Finals Edmonton was a fast-paced day of elite racing on 21 August. The flat, Olympicdistance course with lake swim took no prisoners. Taking the spotlight was young American Taylor Knibb, destroying the competition in a time of 1:54:47, with Olympic champion Flora Duffy’s third place enough to secure the overall World Series title. Also claiming double Olympic and WTCS titles was Kristian Blummenfelt, after winning a nail-biting blue carpet sprint finish to take gold. The pair are the first athletes to take both titles in the same year.
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GULPIT DOWN! Research suggests that gulping is better than sipping when it comes to sports drinks…
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/ November 2021
Much research has assessed the composition of energy drinks and the volume you should look to consume each hour; little has focused on how that volume should be broken down. Until now. A team led by Steve Mears at Loughborough University investigated whether the pattern of carbohydrate consumption affected the rate at which it was absorbed and assimilated by the body, plus gastric comfort. The protocol comprised a group of runners completing two 100min steady-state runs on a treadmill. The first run saw them consume 200ml of
sports drink every 20mins; the second run saw them consume 50ml of sports drink every 5mins. What did they find? Perhaps surprisingly that oxidation rates were 23% higher during the larger-volume run and that neither run stimulated stomach upset. Many triathletes will take small sips, thinking this is the optimum method. But it seems the larger volume accelerates gastric emptying, making more carbohydrate available for intestinal absorption. As always, practise in training before taking out into the racing amphitheatre.
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Established in 2019 after cofounder Barry was involved in a bike accident, Busby is a free incidentdetection app for smartphones. Available globally, the app’s designed to automatically detect any sudden movements, such as a fall or crash, and notify your emergency contacts. Busby works by using a smartphone’s in-built sensors to recognise sudden movements. If detected, the user will then receive a message asking them to confirm their wellbeing. A 30-second response time follows. If there’s no response, it triggers a message to all pre-registered
emergency contacts, notifying them of the incident and sharing the user’s exact real-time location. Building on this alert messaging system, the app also has a Flare feature, which allows you to alert nearby users and stores that you need help with a mechanical or medical issue. You can then chat privately to arrange assistance. Basic features are free, but upgrading to premium (£1.99 per month) allows you to have five emergency contacts instead of one and gets you access to a panic mode, which you can turn on with one button to share your location with all your contacts. busby.io
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November 2021 /
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why i tri
“I WAS RUNNING FROM LIFE” FormerfootballerLukeTyburskiopensup abouthiscomplicatedrelationshipwith endurance sportsandmentalhealth I played football in the lower leagues and battled with a bunch of different injuries, so my mental health started to suffer. At 28 I decided to retire. I felt lost. I had a lack of identity because I wasn’t a footballer anymore, so who was I? I had some friends doing some marathons back in Australia and one of them told me about the Marathon des Sables. I drained most of my savings and signed up. This led me into the world of endurance sports and triathlon.
LUKE TYBURSKI
Luke is a former pro footballer turned endurance athlete, speaker and coach. You can read all about his Ultimate Triathlon in his book Chasing Extreme or by watching his documentary, The Ultimate Triathlon, on Amazon Prime.
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For the first four years of my endurance sport career I was running away from life. I was battling with depression, insomnia and I got addicted to endurance sports. You feel invincible when you finish and want to do it again. Those highs, like a substance addict, have got to be bigger and bigger. My journey went from the Marathon des Sables to being lost again with no identity and deciding that I was going to do this for a living. I stared at the world map and came up with the Ultimate Triathlon, 2,000km, 12 days, from Morocco to Monaco. I’d never done a triathlon before. I didn’t own a bike and I’d just started to become a runner, but I
/ November 2021
FIZZEEK STUDIOS
“I was addicted to endurance sports and the Ultimate Triathlon was my overdose” wanted something big. I gave myself four years and thought, I should actually do a swim, bike, run to see what it’s like. I Googled the world’s toughest triathlon. On the first page was the Double Brutal Extreme Triathlon. That was my introduction. To this day, it was the funnest event I’ve ever done. I was addicted to endurance sports and the Ultimate Triathlon was my overdose. I did 2,000km in 12 days, not exactly to plan, but I did it. My mind was positive, it was willing and it was strong, but my body gave up. I spent 18 months after the Ultimate Triathlon physically recovering because my endocrine system basically shut down. I was having nervous system problems and headaches for six hours a day.
Swimming in the middle of the Gibraltar Strait with shipping tankers was a phenomenal experience. The bike was beautiful through south-east Spain. I started to tear my quad on the run. We taped it up to try and fix it but I kept passing out and started sleep running. It’s self-harm. It’s like trying to tell a drug addict in the middle of a session that this is bad and they need to stop. It’s obvious, but it’s not going to happen. Although I do these endurance challenges, they don’t define who I am. I got caught up in being this endurance adventurer, which stemmed from retiring from football and having a loss of identity. I just gave myself a new mask. So I spent time understanding who I am and why I’m doing these challenges. It’s not to run away from life. I have a healthy relationship with endurance sports now. I don’t use them as a crutch anymore. But don’t get me wrong, I still want to do some extreme stuff. I’ve got a couple of things in the pipeline that I’m going to make happen, and they’re ridiculous.
DANIEL SEEX
LET THE RIVALRY BEGIN The PTO put on a dramatic spectacle in Slovakia at the Collins Cup, but with more major races planned the competition is now on among race organisers…
TIM 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.
By the time you read this the dust will have long settled on the inaugural Collins Cup – the Europe v USA v Rest of the World match race in Slovakia – and the Professional Triathletes Organisation (PTO) will be putting plans in place for next year. On-site it was a dramatic spectacle. When more than $3.5million is invested in one race, with $1.5million going straight to the triathletes, a commentary team is flown in from around the world, Eurosport broadcasts live coverage for over 7hrs, and the venue has Jumbotrons, helicopters, zip-wires and ‘The Bolt’ – a camera robot providing instant slo-mo footage, you know the organisers mean business. From chairman Charles Adamo and chief executive Sam Renouf down, the staff who put this event on, are also indefatigable. Producing one
Collins Cup to this level is quite the feat. By this time next year they’ll have delivered another in a nonEuropean location and will be preparing for their first pro-am event in Los Angeles where, if watching Lucy Charles-Barclay dive from the pontoon alongside the likes of J-Lo doesn’t spike interest, then Cardiff-born billionaire Mike Moritz, a California resident, might start to rethink this business model. What the PTO will also have hoped to deliver by then is a first ‘major’. Likely to be at the 100km distance (2km swim, 80km bike and 18km run) used in the Collins Cup and PTO Champs in Daytona in December, it follows the golf and tennis model to be the first of a planned four such flagship races a year. Throw in three pro-ams and it makes for eight events, enough to revolutionise pro triathlon because while the PTO remain adamant they’re not in competition with Ironman, the schedule doesn’t leave much energy for anything else. What becomes of Challenge Roth, or the Ironman Worlds of Hawaii and
state of play
“Throw in three pro-ams and it’s enough to revolutionise pro triathlon” 16 /
/ November 2021
70.3? The lure will remain for now, but Ironman’s appetite to pay its leading pros needs to improve as well. Last year, the PTO forked out close to $4m in prize money and bonus payments and Ironman, hit by cancellations due to Covid, paid just $434k. The PTO is a 50% athlete-owned organisation, but it’s the leading names who’ve had the lion share of benefit so far: the top ranked 10% of PTO members receiving around 85% of payouts. The argument is that they need to be kept on board, but does it leave second-tier pros leaning towards Ironman and Challenge events instead? Then there’s the trickledown effect. Along with broadcasting rights, economic hosting and sponsorship, age-group racing is a stated revenue stream for PTO. Will the 100km distance start to become more in focus for amateur racers? Those who’ve been in this sport for a long time remain cynics. The PTO are at pains to point out their investors are patient. The long game is being played, but unlike the straight roads of Samorin in that first Collins Cup, expect plenty of twists and turns ahead.
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I’m writing on behalf of my friend Katrin, who’s a really enthusiastic swimmer. She spends hours at the pool and has crossed pretty much every lake in the area (and there are many here in Austria). But now, she may stop swimming. She’s not injured, she’s not tired, and she still loves swimming. But there are simply no wetsuits and swimsuits for her body shape. Even worse, when she inquired in a local shop, she was told bluntly that she is just too fat. My practical question is: do you know any brand that caters to bigger body sizes? And my more general request is: let’s be more inclusive in terms of body size. Being big is not just an issue of willpower and it doesn’t have to be unhealthy if you exercise enough. It really comes down to aesthetics, and who are we to judge? Nobody looks pretty halfway through a tri run. Lukas Thürmer, Austria 220 replied: Sadly the market is severely lacking in this department and is an area we’re going to address in an upcoming feature.
Katrin (second left) and Lukas (far right) enjoy a training dip in Lake Fuschlsee, Austria
“Let’s be more inclusive with body size – big doesn’t mean unhealthy” appearing to apologise for doing the right thing. But on further review, I think he had the balance largely right. It’s important for others to be encouraged to report wrongdoers. If you know or reasonably suspect someone has cheated in a race, particularly where you see the impact on others, then report without fear and let the race official/ police/jury decide the outcome! I hope Brunty’s email tray is full of support and good wishes, to which I would add my own: well done Brunty, you did the right thing. Graham Currie
AN OLYMPIC 70.3? RACING INTEGRITY On first reading, I was genuinely annoyed at Brunty’s column (issue 394) on reporting someone who cheated in a race, with Brunty
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After a fantastic Tokyo 2020 Olympics, for Paris, what about the Olympic-distance triathlon being replaced by the half-ironman distance? Rob Beer 220 replied: Interesting idea, Rob, but with the success of the relay format, I think we can expect the shorter distances to remain for the foreseeable.
RACE CANCELLATION At the start of 2021, I’d made my racing plans and entered five races. All was going well with two of my races completed, when disaster struck during a solo Sunday morning ride.
Taking a right-hand turn, my back wheel suddenly slid away and I ended up in Harlow Hospital with a fractured hip and broken elbow. Eight days later, I was home after a total hip replacement, four pins, and a metallic plate in my elbow. Still being able to type with one hand, I contacted Active Training World and Castle Series, as my three remaining tri races were organised by them, explaining my circumstances and asked if they were prepared to offer me a refund. Active Training World offered me a full refund straight away, but Castle Series said no refund for their Hever Castle event. They refused to defer my entry, offering another race entry later in the year instead. With my injuries I wouldn’t be training or competing till next year, but I never heard back from them after that. I find it quite staggering the difference in response between two triathlon event organisers. Edward Andrews Castle Series replied: This past 18 months has been difficult for the triathlon community and we appreciate how this has been felt throughout all walks of the multisport world. If participants can’t attend, due to injury or illness, we have the option of race insurance provided by Yellow Jersey. Athletes can purchase during the registration process and make a claim if needed. It would be unfair on those who purchased race insurance if we permitted this option to all. Similarly, if we offered this to everyone, we would not be able operate during this uncertain times and provide our unique events.
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1 @jodiemountford Can’t tell you how excited I am, hopefully the photos show it 2 @nedp_01 Medal Monday. Still buzzing from @theroctri on Saturday! Fair to say that both @louloubrook and I are pretty pleased with our races 3 @katemilsom You can’t beat racing as a team with your best friend #swimrun 4 @guerremdq Not the weather that you expect for your first
70.3. 5 @paulwbutler1960 The support from marshals and fellow triathletes is unbelievable. Here I am suffering from cramp after the iron swim at The Dalesman Full Iron Distance Triathlon 6 @vogtri A couple of big ride and run sessions this weekend followed by a stretch with training buddy @digby_snooppig_stormsy 7 @fitbelvoir Today we kicked off the bank holiday weekend
with a 10.5 mile end-to-end swim of Lake Windermere, England’s longest natural lake 8 @trigirlc “The minute you settle for less than you deserve, you get even less than you settled for.” 9 @joshbeardsmore.tri The face you pull when you’ve just been battered for 9 minutes by going 1st in the mass-start swim at the Nottingham Triathlon relays.
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FEATURE
Q&A CHRISSIE WELLINGTON ctober 2021 marks 10 years since Chrissie Wellington’s fourth, final and most formidable Kona victory. The against-the-odds epic saw the Brit suffer a serious bike crash weeks before the event, arriving in Kona visibly scared and suffering. Over 8:55:08 of racing, Kona 2011 became Chrissie’s battered and bruised masterpiece, with the 34-year-old holding off the defending champ Mirinda Carfrae on the run to cross the Ali’i Drive finish line just shy of the Brit’s own Kona course record. Here Chrissie, now the global lead for health and wellbeing at parkrun and the author of two new children’s books, reflects on that epic day.
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This year's Ironman World Champs may be on hold, yet again, but we couldn't miss the opportunity to celebrate the 10-year anniversary of one of its most iconic performances, when Chrissie Wellington departed the racing arena with her grittiest and greatest Kona triumph. Here, in the first of our pro Q&A series, the undefeated Ironman champ explains why pain is part and parcel of racing… Interview Matt Baird
220: What do you remember from 2011 and where does that victory stand for you in your long list of racing achievements? Chrissie Wellington: It still feels like yesterday, and I still have the scars on my legs to remind me of the pain I went through. The race itself was the icing on the cake of my career. Nothing went perfectly in the leadup or during the race itself. But it was my perfect race because I finally answered the question that I’d been asking myself as an athlete: how good can you be? That race forced me to dig to the very depths physically, emotionally and mentally, and in doing so I answered that question. 220: You already had the previous Kona victories, the wins at Challenge Roth, the iron-distance world record. Why were you still asking that question of yourself? CW: Because I don’t think I’d ever challenged myself to the fullest extent. The previous victories were far from easy, but I’d never crossed that finish line annihilated. In a slightly masochistic way, that’s what
I craved. That battle with my competitors, that battle with myself. Having that race and achieving what I did was so gratifying and satisfying, but also really liberating because I felt like I was no longer searching. And as an athlete, you’re looking to ask questions of yourself and to see where your capabilities lie. That race gave me that gift and I felt complete afterwards. 220: You battled unbearable pain to triumph in 2011. Where does your resolve come from? CW: I expected it to hurt and that’s key. People can go into a race fearing discomfort and pain, whereas I fully embrace it and expect it. That helps you deal with it. Pain isn’t necessarily a negative; it’s part and parcel of racing. 220: How do you get to that point of being comfortable with being uncomfortable? CW: It’s life. You don’t go through life thinking that every single day is going to be amazing; you know
CHRISSIE’S TOP 5 LONG DISTANCE MOMENTS 26 AUG 2007
Wins her first Ironman on debut, in South Korea.
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13 OCT 2007
Shocks the longdistance world with a debut win at the Ironman Worlds with a time of 9:08:45.
/ November 2021
10 OCT 2009
Chrissie wins her third consecutive Ironman world title by smashing the women’s course record in 8:54:02.
10 JULY 2011
Breaks the world iron-distance record in 8:18:13 at Challenge Roth, which still stands to this day*.
8 OCT 2011
Wins her fourth and final Ironman Worlds with an epic performance for the ages.
CHRISSIE Q&A
Image Getty images
LESSONS LEARNT
Chrissie’s top five most important lessons learnt in tri for all triathletes 1 Don’t go into a race fearing discomfort and pain, fully embrace it and expect it. Pain isn’t necessarily a negative.
2 e A visibly-scarred Chrissie lifts the Kona winner’s tape in 2011 to cement her place in the Ironman record books
that you’re going to experience adversity and problems. A race is a microcosm of life. It’s a challenge, it’s about highs and lows. The beauty of sport is that it forces you into situations where you must challenge yourself. My best race is the one that hurt the most. 220:You left Ironman on a high. Did you know then that was the end of your racing career? CW:I knew intuitively that it was time to retire. I felt like racing had become my comfort zone; it was something I was good at, it gave me structure and a goal, and public acclaim and financial security. But I wanted to step out of that comfort zone and challenge myself to the fullest extent. It was time for me to take the harder path. 220:Were you ever tempted to return to the racing arena? CW: The easiest thing for me would’ve been to stay within the sport. I was a winning athlete and there’s always the temptation to race harder, to race faster and win more, but
CHRISSIE'S NEW BOOKS
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something inside you tells you when you’ve realised your potential and answered your question. 220:What did you miss about racing in the years that followed? CW:I really miss bringing my family and friends together through sport. But it wasn’t enough, on balance, to compel me to go back. As an Ironman and an endurance athlete, you’ve got to have a strong why. And I didn’t have that anymore. It’s challenging to move away from the sport in many ways – psychologically especially, that structure and identify and loss of a goal. That questioning of who am I and what can I do? 220:What do you want to see at Kona 2022? CW:It’ll be great seeing the race happen again, and you’d hope the best of the best are there and the field is deep. That’s what I’d personally want as an athlete. I’ll have my eyes on Lucy CharlesBarclay, of course, and hope that she does really well, which I’m sure she will.
Use external drivers, whether that’s your friends and family, the crowds or wanting to prove something. Mantras, words and images are helpful, but just sitting with discomfort is also okay. You can’t fight it; you’ve got to ride it out.
3 Recollect the times you’ve hurt in races. Every race I ever did I wanted to quit at some point, so draw on those memories and think ‘You didn’t quit then, so what might happen now?’ Use the power of recollection.
4 If you go into a race thinking it’s only going to be about highs, then you’re setting yourself up for a fall. Where’s the challenge in a race going perfectly? The challenge is part of racing.
5 Rather than something we must dominate and perfect, if we see sport as an opportunity to challenge ourselves then we’re really embracing its beauty.
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FEATURE
HOW TO HAVE A
AS RACING COMES TO AN END IT’S TIME TO TURN YOUR ATTENTION TO THE OFF SEASON. BUT BEFORE YOU THROW YOURSELF INTO A WINTER OF TRAINING IT’S IMPORTANT TO GIVE YOUR BODY A REFRESH. HERE’S HOW…
kay, the 2021 season might not have quite gone as smoothly as we’d all hoped, but there was definitely a lot more racing going ahead compared to last year. And with vaccine programmes seemingly rolling out effectively across the UK and Europe, triathletes up and down the country are dreaming about a continued return to normal and a 2022 season without last-minute cancellations, staggered starts or the need to shove a swab up your nose. Will we get our wish? Time will tell.
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For the sake of being ready when racing does return next year, it’s time to start thinking about your off-season plan. These dark, damp months are prime time for building your base fitness, the foundations upon which next year’s successes will inevitably be based. But before you throw yourself head first into this vital phase of training, it’s worth taking some time to refresh and retune your body. Borrowing expert advice from those in the know, we’ve pulled together 15 tips that will help you do exactly that.
ROSS WOODHALL/GETTY IMAGES
ESSENTIAL OFF SEASON ADVICE
MEET THE EXPERTS James Pryke is a coach, co-founder of Triathlon Coaching UK and former competitive swimmer.
Brad Beer is founder of POGO Physio and the physio for Super League Triathlon.
Nick Beer is a sports injury rehab specialist, a coach and a former elite triathlete.
TAKE A BREAK
Don’t be scared to take a complete break from the sport. I advise most of my athletes to take two or three weeks off at this time of year. Not only does this facilitate a much-needed physical recovery following race season, but it also provides a vital mental break. Spend quality time with family and friends or head off on holiday. I know (from experience) that you’ll want to stay relatively active, so why not try something a little less strenuous such as hiking or paddle boarding – anything but swimming, cycling or running! James Pryke X
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FEATURE
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PLAN FOR 2022
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DIVE INTO THE DETAIL
Once the dust has settled and you’ve had time to digest how your season went, you may want to start gently thinking about the following season. How will your training be structured? How will you periodise your training cycles? And what races would you like to focus on? It’s a good idea to start to pen these thoughts for the forthcoming season during your time off as it’ll help to softly maintain motivation. This means that when the time comes to restart training, you’ll have a clear direction on where you’ll be heading. Nick Beer
Evaluate your targets for the coming season. Analyse each of the races you completed this year. What went well? What didn’t go well? Did you swim too far because your sighting was off? Did you lose time in transition because you couldn’t remove your wetsuit quickly? Did you struggle to fuel properly while on the bike and run? If yes, practice makes perfect, so work on this over winter and you’ll go a long way to hitting your targets next year. James Pryke
XTERRA ROTORUA
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ANALYSE YOUR TECHNIQUE
Take a look at yourself and your performance this year and consider any weaknesses you may have. And be brutally honest! Think about improving your technique through a professional swim and/or run analysis. No matter how good a triathlete you are, there’s always room for improvement and addressing any issues with technique will help prevent future injury and could result in you achieving a PB next year. James Pryke
JAMES MITCHELL
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ESSENTIAL OFF SEASON ADVICE
05 HEAD OFF-ROAD Treat yourself to a pair of trail running shoes or a mountain or gravel bike and give yourself something to look forward to after you’ve completed your refresh. Many people lose their motivation in the autumn and winter months, so one solution is to mix things up a bit. If you usually run on the road, head off-road once a week instead. The same applies for cycling. Hit the trails, there are plenty around, and experience the thrill of mountain or gravel biking, where you don’t have to worry about cars or traffic lights. Have some fun! James Pryke
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CHECK YOUR NUTRITION
An end-of-season break provides a good opportunity to work with a sports dietitian, to ensure that once training commences your workload can be matched with adequate fuelling. This can not only help reduce injury but also optimise performance. And, as there’s no racing for a few months, it’s the perfect time to experiment so you can get things right without having any mishaps on race day. So, seek some advice, do some trial and error, and lay the foundations for a successful 2022. Brad Beer
JAMES MITCHELL
JAMES MITCHELL
ADIE BUSH/GETTY IMAGES
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ADDRESS ANY NIGGLES
This is the perfect time to address any lingering or accrued injury concerns that may have developed through the season by seeking professional help. Doing so will reduce the risk of rebound injuries when you return to your normal training workload and ultimately serve to allow for greater workloads being absorbed through the season. It may be frustrating to take time out to do this, but it’s better to do so now rather than just before or during the race season. Brad Beer
08 “MANY PEOPLE LOSE THEIR MOTIVATION IN AUTUMN AND WINTER, SO IT’S THE PERFECT TIME TO MIX THINGS UP A BIT. GIVE YOURSELF SOMETHING TO LOOK FORWARD TO”
TRY SOMETHING DIFFERENT
The off-season is an opportunity to try something completely different, like weekend hiking holidays, trying out new sports and activities or something completely opposite to what you’re used to doing. It’s a chance to finally have fun with other sporting or non-sporting endeavours that may have been inconvenient or not practical to do during the season. So now, on your break, you can fully immerse yourself in other pursuits without the added stresses of training and racing. Nick Beer X
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FEATURE
“S&C IS THE FOURTH DISCIPLINE IN TRIATHLON, AND IT’S ALL TOO OFTEN OVERLOOKED. CHANGE THAT NOW AND YOU’LL REAP THE BENEFITS COME RACE SEASON”
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INVEST IN S&C
Now is the ideal time to continue (or even begin) some strength and conditioning (S&C) activities. S&C is the fourth discipline in our sport, and it’s all too often overlooked because we simply don’t have the time or energy. Change that for good by implementing an S&C plan that focuses on improving your core stability/movement efficiency. You’ll reap the benefits come race season. James Pryke KORUPT VISION
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PREPARE FOR WINTER
The winter months can be challenging: from navigating through the short daylight weeks in order to maintain training consistency to grinding through the winter weather each day as you strive towards achieving your goals. You want to make this journey as effortless as possible. To do this, it’s a good idea to get your training kit and equipment winter ready. Add mudguards to your bike, invest in thermals, purchase or clean and reproof waterproof kit, and make sure you have a set of cleaning products for your bike. This will all help make the coming months flow more smoothly and, more importantly, ensure both you and your kit can maintain performance levels. Nick Beer
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AUDIT YOUR KIT
As triathletes, it’s all too easy to accumulate a lot of training kit and equipment, especially during race season. Some of it you may reuse, other bits you may not use again. So, towards the end of your break, think about giving your kit and equipment a seasonal ‘spring clean’. Pick out what you need for your winter training, put into storage the things you don’t and give away/sell any pieces of kit that you may not use again. This’ll help you de-clutter and focus on what you need for winter training. Nick Beer
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FOCUS ON DRILLS AND TECHNIQuE FOR EACH SPORT You have more time on your hands now you’re taking a break and having a refresh, but it’s not uncommon to feel agitated to get started again. This is a normal feeling to have as you’ve been regimented in your training for the past 11 months. A great way to extinguish this urge is to focus on drills and technique. Introducing these sessions will help bridge the gap between complete rest and full training. Use this time to focus on elements of each sport that typically get neglected once training is in full swing. Nick Beer
KORUPT VISION
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ESSENTIAL OFF SEASON ADVICE
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SLEEP IN
When that early-morning alarm rings to get up and go training, that initial feeling of dread typically vanishes as you slowly sip your coffee and start to prepare for the training session. Now the season is over and you’ve slowed down you can, without any guilt, treat yourself to some lazy mornings! Use this time to enjoy the opportunity to sleep in without having to rush out the door to train. The extra sleep will help your body recover and heal, allowing you to mentally recharge and feel refreshed. Nick Beer
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RECHARGE YOUR SOCIAL LIFE
JAMES MITCHELL
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During the triathlon season, it’s not uncommon to make sacrifices to prioritise your training and races. We’ve all been in a typical predicament where we get invited to a social engagement, but it happens to fall on race day. As triathletes, we give up a lot in order to achieve our goals. But now you’re out of season you have an opportunity to catch up on the things you’ve missed: seeing friends, attending events and doing things you had to say no to during the season. Nick Beer
ENJOY DIFFERENT FOODS
When we’re in the depths of training and/or in the middle of the season, nutrition and the type of food we eat become very important. As triathletes, we can use nutrition for performance benefits, staying healthy and to help manage our race weight. Maintaining a strict routine usually means you have to be selective with what you eat and be strong at saying no when temptation presents itself. But now you’re taking a break from racing you have a chance to loosen this grip. So, take this opportunity to enjoy the foods you have to reluctantly decline during the season. Nick Beer
STEVE SAYERS
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FEATURE
BELIEVE IT OR NOT, NO ONE HAS EVER CYCLED THE LENGTH OF GREAT BRITAIN, RAN UP THE HIGHEST MOUNTAINS OR SWAM THE LONGEST LAKES IN ONE GO… UNTIL NOW. MEET FRANKIE TINSLEY, THE MAN WHO TOOK ON THE EPIC 16 DAY TALISMAN TRIATHLON… INTERVIEW ROB SLADE IMAGES TALISMAN TRIATHLON very now and then, you hear about an endurance challenge that makes you sit up and take notice. Frankie Tinsley’s Talisman Triathlon is one of them. The idea – to ride from Land’s End to John O’Groats, swim the longest lakes in England, Scotland and Wales, and run over the highest mountain in each nation – was the product of a
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conversation between Frankie and his friend Andrew Morris, who just a few months later would take his own life. This, along with the loss of friend Andrew Shephard, also from suicide, prompted Frankie to start properly planning the Talisman. The aim was threefold: be the first ever person to complete it; promote physical resilience and positive mindset; and develop awareness around mental health and suicide in partnership with mental health charity CALM, raising money in the
process (donations are still welcome at justgiving.com/fundraising/ talisman-triathlon). Despite his background as a Royal Marine Commando and RAF physical training instructor, this was still one hell of an undertaking. Before committing to the challenge, Frankie had never even done a triathlon. In fact, the longest he’d ever swam in one go was a mile.
TALISMAN TRIATHLON
Of course, endurance challenges like these aren’t possible without the help of others, and Frankie was effusive about the support he received from his team, the wider public and the brands that sponsored the challenge (ThruDark, Huub and Ribble). “A lot of big organisations don’t need to sponsor people and yet they do. I look at what ThruDark did, the amount of money, time, effort and resource they selflessly put behind the project, and Ribble and Huub too. They didn’t need to do that. They took a chance on someone who floated a concept and I think anyone involved in the experience is indebted to them.” Speaking after completing the Talisman Triathlon, Frankie said: “I’d mentally prepared beforehand that I was going to do whatever I can in my power to finish and the only thing that was going to stop me was if I was medically pulled off it or I physically could not go any further… Looking at it now, it’s still hard to get my head around and comprehend the distances and the fact that it’s complete, that I’ve done it.” Over the following pages, Frankie opens up on the highs and the lows from those 16 relentless days. f
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RECOGNISING GREATER PURPOSE I visited one of my friends’ memorial benches and then I also passed the area where one of my friends chose to take his own life. They were both really significant moments of giving things purpose. It would be wrong for me to say that all I was doing this event for was just to raise self-awareness around suicide. I wanted to be the first person to complete this triathlon, but having the opportunity to use that as a vehicle for better mental and physical health was really powerful. It helped me. It gave a greater purpose. When I started struggling, it was another reason to not stop.
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FINDING PERSPECTIVE I think we can all learn from this. When I look at John Felton [who supported Frankie on the Welsh leg], who has Crohn’s, no large intestine and is training for an Ironman, it’s like, I’m there and I’m finding it hard, and then you take a reality check. The guy next to me is wearing a [stoma] bag that’s potentially burst and is still performing. When there’s a role model like that before you, it’s humbling. Even though I was finding it difficult, he brought perspective, because if I’m finding it difficult, that guy’s got no large intestine and he’s smashing it.
STAYING IN THE FIGHT I told myself that my only job in this was to stay in the fight. It didn’t matter what time it took me to get there, it didn’t matter how cold it was, as long as I kept making micro decisions and kept moving forward. Just trust in the process and apply more effort. On day three we had a navigation error in Wales. If people looked at the grading of the climb that I was on at 11:30pm to get to Bala, I was in the highest gear, climbing out of the saddle, having to cut left and right across the road to get up there, and I had to do that for an hour uphill after doing 260km already. That’s one moment, but that moment and that effort was probably repeated every single day.
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ENJOYING THE MOMENT My friend Andy Collins joined the journey, and I did not expect this, but he started Welsh choir singing. When we got to the top of Snowdon, there were 70mph winds and rain. It was literally blowing you over. We had to be careful going up to the actual trig point. At the top Andy started singing the Welsh national anthem. What a moment. I was just like, wow, this is crazy. That was when it was dawning on me that we were the smallest third of the way there, that I’d now actually ticked one mountain off and I’d only got to do another two.
TALISMAN TRIATHLON
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FIGHTING FATIGUE IN LAKE WINDERMERE The most fatigued point was Lake Windermere. Swimming was my definite weakness. Before the challenge I made the educated decision that I’d be far better working on technique than distance. The furthest I’d swam before the event started was six kilometres. The knock-on effect is when I got to the end of Windermere, the last two kilometres felt like a marathon. I was in and out of the boat three times and you can see in the footage where I was shaking in the boat and trying to get back in. I just had nothing left. Every time I was putting a stroke forward I was trying to visualise grabbing the end of Lake Windermere and pulling it closer. It was just so hard. Windemere was achieved by making every single stroke count, making micro decisions and just positive self-talk. f
“I HAD NOTHING LEFT. EVERY TIME I WAS PUTTING A STROKE FORWARD I WAS TRYING TO VISUALISE GRABBING THE END OF LAKE WINDERMERE AND PULLING IT CLOSER. IT WAS JUST SO HARD. WINDERMERE WAS ACHIEVED BY MAKING EVERY STROKE COUNT”
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TALISMAN TRIATHLON
FRANKIE’S MOST MEMORABLE MOMENTS
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GETTING SUPPORT FROM OTHERS
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The amount of people who joined to help… like [220’s Editor] Helen, [swim coach] Sarah, John, Andy, my friend Big Dan, all the people that joined in to help along the way and made personal sacrifice. No one was there for transactional gain, they were all there for the transformational experience. No one was there for money, or any self-accolade, everyone was just there to share the experience and to help me. f
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FEATURE
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BATTLING THE COLD IN LOCH AWE Mentally, the hardest part would have been the cold in Loch Awe. I was breaking Loch Awe down by time, so every 30 minutes I’d take on a warm drink and every hour I’d get into the boat to warm up. I was 40 minutes into the swim and I realised I was shivering. I’d then get out and be shivering in the boat, and then just by the time that I’d stop shivering I had to get back in. It was like that for three days on the bounce. The thought of getting back into water that had just done that to me, that was one of the hardest parts.
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REALISING YOUR POTENTIAL We all set false limitations on ourselves. Don’t sell yourself short. If you get rid of those limitations it’s amazing what you can achieve. If anything, my story probably explains that. I’m a total underdog. I’ve never done a triathlon. The longest I’d ever swam in one go when looking at taking the project on was one mile. But it just shows that you can set a goal as big as you want as long as you’re willing to put the work in and prepare. Everyone has doubts, worries and concerns. But if you trust in the process and put the work in you’ll get there.
OVERCOMING OBSTACLES From the end of Loch Awe to Glen Etive it was 33km and only 10km of that was on track, so I spent 23km running through neckdeep fern. What I had at that point, which I didn’t realise, was really bad tendinitis of my anterior tibialis. It felt like the front of my shin was ripping. I got 33km into what was 100km over two days and said to my brother, ‘I think I’ve got a broken leg.’ I didn’t think I was going to do myself a lifelong injury so decided to carry on. Knowing the next two days was going to be absolutely horrendous, making the decision that that’d be my life for 48 hours was probably the most emotional I was on the trip. Physically, that was the hardest thing I had to do.
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COMPLETING A WORLD FIRST Materialistic things come and go, but actually doing things that you experience and having memories that no one can take away from you is special. The first example I ever had of that was getting the green beret as a Royal Marine Commando. No one can take that away from you. This is another example of that. It’s probably the biggest thing in my life that I’ve done, something that no one’s done before and no one could take away. It’s life affirming. Even now, it’s hard to comprehend the distance that I’ve covered and the hardships that I’ve had to go through to get to the end of it. Follow @talismantriathlon on Instagram for a closer look at how the challenge unfolded and to hear updates about a potential film that could be in the works.
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FEATURE
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/ November 2021
THE NEXT GENERATION
PROJECT
PARIS WILL BE HERE BEFORE WE REALISE BUT AFTER SIX NEW FACES STOOD ON THE INDIVIDUAL PODIUM IN TOKYO IS IT TIME FOR A NEW GENERATION OF OLYMPIANS OR THE LAST STAND OF THE OLD GUARD? WORDS TIM HEMING IMAGE WAGNER ARAUJO/TRIATHLON ORG o often in triathlon, the Olympic Games provides a watershed. A last hurrah for the big names of the sport, a realisation they can no longer compete on the biggest stage or have the will to commit to chasing qualifying points around the world. The path clears for the next generation; those emerging to establish themselves at the top echelon of the sport. This year it’s a little different. Those hanging on for one last shot at Olympic glory in 2020 were forced to wait an extra 12 months. Already committed since 2016, few wanted to let go. It meant another year on the clock for the Spanish stalwarts, Javier Gomez, 38, and Mario Mola, 31. Eight World Triathlon titles between them, they finished 25th and 10th, respectively. Switzerland’s Nicola Spirig, 39, with medals from the past two Olympics would be sixth; Britain’s Rio bronze medallist Vicky Holland, at 35, was 13th.
Age doesn’t have to be a defining factor – even at Olympic level – but fortune plays its hand. Had 2020 run to plan, France’s Vincent Luis and USA’s Katie Zafares would’ve been gold-medal favourites. This summer, injury (Luis) and loss (Zafares’ father) changed that script. But it also afforded time for others, such as Britain’s Alex Yee to develop; for Flora Duffy to gain health and win gold. When it came to the crunch, all six medallists in the individual competition stood on an Olympic podium for the first time. Others wilted in the humidity of Odaiba Bay. There’s a further twist this time around. Paris is already in view, offering temptation to those who thought Tokyo would be the swansong. In front of thousands lining the banks of the Seine under the shadow of the Eiffel Tower, perhaps it’s tempting enough for another go. The old guard or the new generation? Whichever way it plays out there’s likely to be a Union flag flying.f
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FEATURE
CSANSOM PHOTO/SUPER LEAGUE TRIATHLON
he noise of Thunder Alley was deafening. Fans leaned over the barriers, banging the boards as Georgia TaylorBrown hurtled along the narrow strip of pavement, past the bike transition stands and on to the bone-shaking cobbles for another lap of the Super League Triathlon course. The road rash across her back looked raw; the adrenaline keeping the pain at bay. The slip coming into transition on the second stage of the Triple Mix had meant the Tokyo silver medallist hit the tarmac; not calamitous, but costing valuable seconds. And in this racing, seconds count. Now she was playing catch-up. If the heat was on for Super League Triathlon’s first of four events in September, the sunshine that bounced from the concrete high-rises of the Docklands added further warmth to this homecoming celebration of Britain’s Olympic triathletes. All five who competed in Tokyo were present: Jess Learmonth, Vicky Holland and Taylor-Brown. Jonny Brownlee and Alex Yee. But was it also a farewell? A final chance to see Brownlee and Holland race short course on home soil? One glance at the results makes this thinking premature. The women’s one-two-three was Learmonth, Taylor-Brown, Holland. Brownlee came third behind Hayden Wilde and Luis. We can be quick to write the sporting obits, and triathletes are a long time retired.
When to let it go “If you’d asked me before the Olympics I’d have said 90% I’d be done this year,” Holland says. “But I just felt so dissatisfied after Tokyo, now I’m not so sure.” With husband Rhys Davey taking the role of head coach at British Triathlon’s High Performance Centre in Leeds, the couple will return to the Dales which prepared her so well
Clockwise from L-R: Tokyo relay gold medallists Georgia, Alex, Jess and Jonny could all be vying for precious Team GB spots come Paris 2024
WAGNER ARAUJO/TRIATHLON ORG
for Rio 2016 success. “It could be that the change of environment gives me a new lease of life. The decision will probably be made during the offseason. But I also think that’s the elite performer in me – I don’t know when to let it go. That resilience you need to have as an elite athlete, that says ‘come on, you can bounce back, let’s go again.’” Brownlee is more certain that 2024 is on the agenda after placing fifth in the individual event in Tokyo and playing a starring role in mixed team
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relay gold. “Before Tokyo I was 99% sure that was it,” he says. “I needed that because I wanted to give everything to the build-up. It involved a lot of training I didn’t necessarily enjoy – those indoor heat training sessions. Then I finished and felt brilliant. It was one of the best relay performances I’ve ever had – and Paris is only three years away.” A fillip for Brownlee is how competitive he remains. Young triathletes will continue to emerge, but they were already doing so prior
THE NEXT GENERATION
ONESTO WATCH
to Tokyo. From 2009 to 2016, the Brownlees and Spain’s Gomez and Mola dominated the World Series. In 2019, there were seven different winners from eight races. “The last Olympics was meant to be the changing of the guard, but I think the young guys have already come through,” he says, citing Yee and Wilde for 2024 glory. Yee is typically level-headed. “I’m still progressing and learning from every race,” he says. “I think the important thing is that I don’t change drastically. If I can keep my head down there are a lot of things to work towards, whether Super League or a home Commonwealth Games, which only comes around once in a generation.”
from around the world Ma a Kin ma, 26, NED The Dutch triathlete became familiar to British fans by out-running Learmonth and Coldwell to win her first World Series race in Leeds this summer.
Taylor Knibb, 23, USA
Changing races and faces
A breakthrough performer at all distances, Knibb won in Yokohama to seal a surprise Olympic spot; won the World Series finale in Edmonton with a stunning breakaway and even beat Daniela Ryf over 100k for Team USA in August’s Collins Cup in August.
The sport is changing, though. Where the men’s race often saw the Brownlees instigating a breakaway, it’s now the women’s competition, dictated by Learmonth and Duffy, who regularly see escapes off the front. British Triathlon performance director Mike Cavendish believes standards are on the rise. “Every country is investing and running professional programmes,” he says. “Undoubtedly the strength in depth is significantly higher now than it has been in the past and I’d expect that to kick on again through Paris and Los Angeles and for Gold Coast.”
Leonie Periault, 27, FRA
LEON NEAL/GETTY IMAGES
“I didn’t get the gold in the individual and so will always think I can go better. Having done my first one, I want to feel what it’s like to o to a ‘proper’ Olympics”
THAT CAMERAMAN/SUPERLEAGUE
- Georgia Taylor-Brown Taylor-Brown isn’t planning on going anywhere. “It makes me hungry for more,” she says. “I didn’t get the gold in the individual and so will always think I can go better. Having done my first one, I want to feel what it’s like to go to a ‘proper’ Olympics.” As for Learmonth’s chances? She’ll be 36 by Paris, but came to the sport late and is relatively young in endurance years. “I don’t have a clue! I’ll do a bit of racing and see how I feel. I think with the girls so strong I’d have a job on to get a spot… so we’ll see.” She certainly has Taylor-Brown’s support: “It’d be strange not going through the process with Jess. We said before in Tokyo that we’d have hated it if one of us was there and not the other.” British women are in the ascendancy. Tokyo reserve Sophie Coldwell and 2013 world champion Non Stanford are established, while Sian Rainsley and Liv Mathias both had impressive World Series debuts in Leeds this summer. Beth Potter continues to be an exciting prospect, and fans are eager to see what impact Ironman specialist Lucy Charles-Barclay can have. “We’ll sit down with athletes and work out their plans and trajectories,” says
Cavendish. “Inevitably some athletes drop off the programme, and with an eye on Los Angeles and Gold Coast, younger athletes will come on. We’re always looking two cycles ahead if not further. “The women’s strength is so deep, just getting into WTCS races is a massive challenge. Sophie is the obvious name who was the reserve in Tokyo, finished fifth overall in WTCS and got her first WTCS podium. Beth is a fantastic runner and if she can get her swim and bike right will always be in with a shout. “The other big name floating in the background, whom I’m sure everybody wants to talk about, is Lucy Charles-Barclay. I’m meeting with her in a few weeks to figure out what her plans are. I’ve no doubt that if she wants to commit to draft-legal racing heading into Paris she’s going to give a lot of the other girls a run for their money. Having Lucy in the race potentially benefits Jess as well. We saw that in Leeds, where it made a big difference to her bike and run.” f
Periault stepped out from the shadow of Olympic mixed relay team-mate Cassandre Beaugrand with a string of consistently impressive performances, including a fifth place in Tokyo and second in the World Series finale.
Laura Lindemann, 2 , GER A former two-time junior world and U23 world champion, Lindemann is rarely out of the top 10, and was eighth in both the Olympics and the Edmonton World Series finale.
Morgan Pearson, 28, USA The oldest of the ones to watch, but Pearson only started his tri career in 2017 at the US age-group champs. This year has seen a meteoric rise with third in Yokohama, second in Leeds, and Olympic silver in the relay.
Seth Rider, 24, USA The American men are starting to rival the women for strength in depth at short-course tri and Rider’s fourthplace in the Series finale in Edmonton sets him out as one of the names to watch.
Hayden Wilde, 24, NZ Being isolated in New Zealand didn’t harm Wilde’s Tokyo prep as he followed in the footsteps of Hamish Carter and Bevan Doherty by stepping on to an Olympic podium. He’d already shown his liking for the Tokyo course with a third place in the 2019 test event.
Vasco Vilaca, 21, POR After finishing runner-up in the one-off Hamburg World Championship in 2020, Vilaca was unfortunate to be overlooked for the Olympics by Portuguese selectors. But he’s since shown his all-round talent in Super League and should be confident of heading to Paris.
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FEATURE
TEAMGB'S Olympic
HIGHLIGHTS Tokyo 2020 Team GB wins Mixed Relay gold; Alex Yee and Georgia Taylor-Brown both win silver on debut Medal Tally: Lucy Charles-Barclay (top) , who placed fifth at WTCS Leeds this year, and Rio Olympian Gordon Benson (bottom), could also be in with a shot of a ticket to Paris 2024
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There’s also an eye on the relay. “We’ve had a specific way of trying to break the field apart with a strong swimbiker on the first leg. Jess has been phenomenal and did that job in Tokyo. But Sophie could do that job, Lucy could and there’s a couple of others in there.” Cavendish admits that getting the British men to develop at the speed required while keeping them healthy is the challenge. After missing out on a third spot in Tokyo, British Tri are anxious to avoid a repeat for Paris. “We’re probably looking at Ben Dijkstra, Barclay Izzard and Sam Dickinson alongside pre-existing athletes such as Tom Bishop and Gordon Benson,” he says, while also naming younger triathletes such as Connor Bentley, Cameron Main and Marcus Dey.
Pure test of the best There’s also little time for reflection. “It’s concertinaed a little bit,” he continues. “Ideally we want the year after the Games to be a bit of a down year and let athletes take the pressure off. But we don’t have that opportunity. Athletes are going to have to be ‘on’ because Olympic qualification starts again at some point next year.”
“Ideally we want the year after the Games to be a bit of a down year and let athletes take the pressure off. But we don’t have that. Athletes are going to have to be ‘on’ next year again” 42 /
/ November 2021
THAT CAMERAMAN/SUPERLEAGUE
JAMES MITCHELL/PTO
Rio 2016 Alistair Brownlee takes gold, brother Jonny Brownlee silver; Vicky Holland bronze Medal Tally:
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London 2012 Alistair Brownlee takes gold, brother Jonny Brownlee bronze; Helen Jenkins finishes 5th While the chatter of a potential switch to sprint distance at the Olympics remains, it’s not how Cavendish views it. “Our understanding is that the Olympic distance is the bedrock of triathlon at the Olympic Games and it’s World Triathlon’s preference,” he says. “They’ve also talked about wanting to have a third medal event and could look to perhaps add a super sprint, but it’s all very much in consultation.” “The Olympic distance should remain the Olympic distance,” Brownlee adds categorically. “I think it’s the pure test of the best triathlete, and the best all-round endurance athlete wins, and that’s what you want.”
Medal Tally:
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Athens 2004 Michelle Dillon finishes 6th
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KIT ZONE THE LATEST GEAR - TESTED BY EXPERTS MEET THE TEST TEAM
HELEN WEBSTER 220’s editor is also a qualified open-water swimming coach.
£599.99
OUR RATINGS ROB SLADE
90+ %
220’s feature editor and resident adventure seeker.
BUY NOW
A GENUINE CLASS LEADER
80-89 %
KATE MILSOM
IMPRESSIVE
220’s editorial assistant and a keen endurance athlete.
ONE OF THE BEST YOU CAN BUY
70-79 %
GOOD
A DECENT PERFORMER
MATT BAIRD Has spent years testing tri kit and accessories for 220.
50-69 %
AVERAGE
IT’LL DO THE JOB WELL ENOUGH
JACK SEXTY A strong age-grouper focusing on top-end gains.
0-49 %
POOR
SIMPLY PUT, DON’T BOTHER!
46 /
/ November 2021
COROS VERTIX 2
JAMES WITTS He’s a published author writing about sports science.
Is this the watch to rival Garmin, Suunto and Polar?
ats off to Coros. Despite intense competition from Garmin, Polar and Suunto, they’ve gained traction. That started with sector-changing battery life and was strengthened by value. With the Vertix 2, they’ve definitively ticked one box, but the other’s a touch more tentative. In short, the battery life is truly incredible, reaching up to 140hrs in standard GPS. That’s eight Ironman events for an athlete who’ll cross the finish line a whisker under the 17hour cut-off. On that alone, it makes it a great choice for any triathletes taking on multi-day events that are off-the-beaten track. That figure does drop when using the dualfrequency GPS mode, but it’s still a healthy 50 hours. And it’s a sacrifice worth making for many of us, as that two-band frequency comes into its own in built-up or mountainous areas. Retention and pick-up proved impressive throughout. It’s a deep, bulletproof watch like the Garmin Enduro, but it’s heavier – 91g against 61g. Mind you, that’s the titanium model. Also, much of the weight stems from the silicone strap rather than the nylon used on the Enduro. Personally, we’re nylon fans. They feel more luxurious, which is what you want when you’re spending more than £500. Still, there are lots of features trying to justifying that spend. As you’d expect there are activity profiles galore, including triathlon. Accuracy was good across all three
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disciplines and transition. There’s also an ECG sensor that measures your HRV (heart rate variability, which broadly measures readiness to train) via placing your finger on the bezel. As time passes and knowledge builds, this can become a useful tool, though similar to its optical heartrate sensor, it’s not as accurate as chest-strap versions. The screen’s okay, though a touch dull, lacking the crispness of many at this price point. This carries over to the map, but on the plus side it’s in colour and navigated by the dual use of dial and touchscreen. It’s easy to use, but lacks road names or points of interest, though these are seen on more expensive models. You’re also given music, which is a little parochial. It’s good you can download MP3s but it doesn’t sync to the likes of Spotify for downloading. You can’t control your phone’s music from the watch, either. Hopefully this will come in time. Finally, we’re fans of the clean, simple and usable app, though connection between sensors is Bluetooth and Wi-Fi only. That means no ANT+, which is disappointing for those with older power meters. This is an impressive watch, but it has a few too many anomalies for a watch at this price point. JW coros.com
77 %
VERDICT FEATURE PACKED ANDGREATGPS,BUTWEPREFER THE MORE AFFORDABLE PACE 2
KIT ZONE
“The battery life is truly incredible, reaching up to 140hrs in standard GPS”
November 2021 /
/ 47
KIT ZONE
SHIMANO R550
LOOK KEO CLASSIC 3 PLUS
£69.99 Are these the beginner pedals of choice?
£59 Does the original clipless brand have the edge?
here’s absolutely nothing wrong with cycling in ook was the first brand to create ‘clipless’ pedals your running shoes if you feel safer and more back in the 1980s and they’re still, alongside confident using flat pedals. But if you want to clip Shimano, one of the major players in bike pedals in for the expected power transfer gains it brings – not to (Speedplay, worn by Ali Brownlee, are another option). mention the enhanced post-swim drainage and The body of the Classic 3 is constructed using composite ventilation that bike shoes offer – Shimano and Look will material, which again keeps the retail price down likely be your first pedal ports of call. (From humbling compared to Look’s top-end models. experience, just remember to practise clipping out at The Plus here relates to small stainless-steel plates speed on the turbo trainer or grass!) to aid durability, and you can also adjust the tension sub-£75 The single-sided R550 sit towards the bottom of for an easier/harder release even if the tension Shimano’s exhaustive pedal range, but there’s a guide isn’t as clear as the Shimano’s (clipping out clipless broader appeal here than just the wallet-friendly is refreshingly swift). The pedal body provides a pedals price. Like the Look, initial se-up with the threewide 60mm surface area and weight is 140g per bolt cleat system is straightforward, with a clear guide pedal, lighter than the wider Shimanos but the R550’s showing how much release tension you’ve created. do have a cover over the pedal’s spring to prevent grit and Clipping in comes with an assured snap and instantly water degrading it. We felt the Keo just edged the R500 in feels secure (but not excessively so – clipping out is easy), hanging at the same angle on the crank and are a tenner with the wide 70mm platform and stainless-steel body cheaper, but both are hard to fault for clipless beginners. plate offering impressive foot-to-pedal transfer. The Worth noting is that you get a supplied pair of cleats composite body is heavier than carbon and less durable, with both sets here (cleats can cost £20 so look after and the 156g per pedal weight is unlikely to appeal to them!), but take your time setting them up with the weight weenies, but these are reliable picks for a range of pedals or use a bike fitter as poorly aligned cleats can triathletes, beginners especially. MB evanscycles.com lead to knee troubles. MB lookcycle.com
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87 %
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/ November 2021
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VERDICT ALITTLEWEIGHTY, BUTDEPENDABLEAND WELL PRICED PEDALS
85 %
VERDICT ARECOMMENDED OPTIONFORNEWCOMERS TO CLIPLESS PEDALS
KIT ZONE
ABUS GAMECHANGER TT £399 A helmet that lives up to its name he Gamechanger is already the name of Abus’ aero road helmet. Now the brand thinks the game needs changing for time-triallists and triathletes too… enter the Gamechanger TT, as used by 2018 Challenge Roth champ Daniela Bleymehl. As you’d expect at this price, it’s been to the wind tunnel for aero optimisation and the short-tailed design is said to provide optimal aerodynamics in various head positions – good to know for triathletes who may struggle to hold a perfect position over long races. The inclusion of a magnetic clip for faster fastening will appeal to triathletes, and the inside of the ear covers are padded for extra comfort. Despite the cocooned appearance, we didn’t get that boxed-in feeling we get with some TT helmets either, which often makes them hotter. The Gamechanger is well-vented
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thanks to a large front vent, two at the sides and three rear gaps for the air to pass through. There’s always a temperature limit with TT helmets of course, and this tester personally wouldn’t race in one above 30°C, but we found this one as airy as some aero road lids. It’s also not heavy at 432g with the visor, so you needn’t worry about switching for hilly courses. Our only slight criticisms are the price, making it hard to justify for most of us, and the side covers being a little tight to get over the ears at speed in T1. Otherwise, we think the Gamechanger in TT form (if you can afford it) is one of the best watt-saving helmets you can buy. JS extrauk.co.uk
91 %
VERDICT COMESWITHA HUGEPRICETHAT’SMATCHED BY HUGE PERFORMANCE
TRI-FIT EVO SLEEVELESS £139
Impressive vested tr-suit
ri-Fit’s original Evo is one of the best short-sleeved trisuits around, and we’d place that same praise on the vested shoulders of the Sleeveless. Why? Take your pick from the smart ‘floating’ rear pocket that can be loaded with supplies yet refuses to sag (there are also gel pockets on the legs), quality well-vented materials, and a supportive pad that’ll be familiar to many multisport bottoms. In a relative rarity for a vested suit, there’s a full-length zipper for easy toilet stops and the lack of sleeves makes it better in the water than the sleeved Evo (although you’ll lose some aerodynamic points). We’d still prefer completely flatlock seams internally, but the finishing is good and this is a suit with multi-distance appeal. MBtri-fitathletic.co.uk
t
91 %
VERDICT IFYOU’REINTO VESTS,THISISONEOFTHE BEST ON THE MARKET
MUC-OFF PUNKPOWDER £14.99 Eco-friendly bike cleaner his plastic-free, powder-based bike cleaner is biodegradable, and a twin pack, as reviewed here, makes two litres of cleaner. It can be used with any spray bottle, or you can buy a Bottle For Life Bundle (£29.99), which includes a reusable bottle and a twin pack of powder. It may not be cheap, but it cleans well and we like its eco-credentials. RS muc-off.com
T
88 %
VERDICT NOTCHEAP,BUT EFFECTIVEANDBONUSPOINTS FOR ECO CREDENTIALS
November 2021 /
/ 49
KIT ZONE
hyperice hypervolt go £199 A lightweight massage gun for relief on the go assage guns have grown popular in recent years for their ability to help reduce muscle soreness and tension. On test here we have the Hypervolt GO. It’s positioned as a lightweight, portable option for use on the move. At 669g it’s lighter than many competitors and has a battery life of 150mins. That’s far from rangetopping, but we think it’s a decent length of time considering its size and weight. Speaking of which, the shape and size of this thing makes it a breeze to use, which is handy when trying to get to hard-to-reach spots. The device comes with two attachments, a flat disk and a pointy bullet, and can be used at three speeds up to 3,200 percussions per minute. This delivers a good range of choice, allowing you to customise to an intensity that suits you best. In
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RED ORIGINAL CHANGING ROBE £47.95
THETURMERIC COSHOTS £31.50 for 12
Healthy shots
urmeric’s known for its antiinflammatory and antioxidant properties, both beneficial for the active triathlete. These shots try to bottle those benefits in a small package. It’s hard to quantify the performance benefits without access to a lab, but taste is good with an appreciated hit from the black pepper. JW theturmeric.co
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80 %
50 /
VERDICT ASOLIDPRODUCT THATTASTESGOODAND IS WORTH A SHOT
/ November 2021
Quick-drying robe
ade from super-lightweight and soft 200gsm suede microfibre, this Red Original robe is comfortable and offers plenty of room to change with modesty. It has two deep pockets for valuables and a drawstring hood to help keep you toasty post-swim. Due to the thin material, it’s not the warmest robe out there, but impresses with its quality and practical features. The robe packs down much smaller than the typical bulky affair, making it easy to stuff into your training bag and keep on hand in case of any spontaneous dips. Said to absorb four-times its weight in water, this robe came in handy during our trips to the lake and seaside, often being completely dry within 24hrs of use. KM redoriginal.com
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87 %
VERDICTIMPRESSIVEVALUEFOR MONEYANDEXTREMELY FUNCTIONAL
practice, we experienced a noticeable reduction in muscle soreness and a boost in recovery. Hyperice claims the Hypervolt GO is ‘almost mute’, but we wouldn’t quite go that far. At the lowest setting (45-50 decibels), you can easily hear the TV over the top of it. At top speed, however, it does start to feel quite disruptive (55-65 decibels). The brand’s app helps you get the most out of your device and is easy to use. You can search for routines by muscle group, by category or via personalised recommendations after connecting with Garmin, Strava or Apple Health, which is a nice touch. RS hyperice.uk
84 %
VERDICT LIGHTWEIGHTAND EFFECTIVE,BUTNOISEAND BATTERY COULD BE BETTER
D E E P S LIGHT
KIT ZONE
BUYER’S GUIDE
BIKE HELMETS A well-chosen bike helmet will increase your safety, aerodynamics and riding comfort. But what’s the pick of the sub-£100 crop? Matt Baird tests 11... WORDS MATT BAIRD IMAGES STEVE SAYERS
ur most recent helmet buyer’s guides have involved the pick of the aero road helmet crop being put through their paces in the wind tunnel (head to 220triathlon.com for the results), but this year it’s the turn of the sub-£100 road lids. That’s not to say drag-reduction wasn’t considered when testing, but the focus on the following pages is more on comfort, ventilation and added features over watts and painstaking yaw-angle analysis. While EPS (expanded polystyrene) still dominates the build of road helmets (Hexr’s plant-based Polyamide-11 construction helmet is three-times this test’s budget cap), the helmets here still take noticeably different approaches to comfort, ventilation, aerodynamics and safety. Comfort is key and, while trying before you buy is the ideal, the range of internal height adjustments, retention systems, strap adjustability and sizing variations will likely ensure these helmets fit most head shapes.
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/ November 2021
As opposed to aero road helmets or especially cone-shaped TT lids, the more traditional helmets here offer increased ventilation due to the larger number of air channels; great for hilly rides in the summer, but you’ll want a skull cap underneath in the depths of winter. Finally, and most importantly, comes safety. The helmets here pass the relevant safety tests for European retail, but some come with added protection measures, including crash replacement options, reinforced EPS foam and MIPS (Multi-Directional Impact System). The latter aims to help with rotational impacts by allowing the EPS shell to move up to 15mm over an inner liner, hopefully reducing the energy transfer that can cause concussion or more serious brain injuries. MIPS does add weight, costs more and the benefits still aren’t 100% conclusive, but recent tests by both Virginia Tech and the Road Safety Trust both highlight the benefits of MIPS, so the signs are good.
SUB £100 BIKE HELMETS
BEST VALUE
VANRYSEL RACER £89.99 At 227g, the FS260-PRO’s weight is the leanest here, and it shows. The internal netting prevents detritus venturing into the front of the helmet (our pick for gravel riding) and didn’t seem to have a negative impact on ventilation, as the airflow felt top class via the 14 sizeable channels. The internal and antibacterial padding is thick where you need it and minimal when you don’t. Despite Endura’s aerodynamic heritage, they make no claims of drag reduction on the FS260 and there’s no sign of aero trickery on the rear. MIPS is absent but the FS260-PRO is covered by Endura’s crash replacement policy and product guarantee, while the VERDICT VERSATILE retention system is effective, AND DURABLE, COMFY durable and easily adjusted AND LIGHT. A CORKER % with one hand. endurasport.com
89
£39.99 From Decathlon’s in-house brand Van Rysel, the Racer offers fine ventilation via the 16 mostly vast vents and, as our Silverstone wind-tunnel testing in 2019 proved, superior aerodynamics in wide crosswinds (it was less impressive into direct headwinds). The weight of 260g is impressive and among the lightest here. We also like the dual colour scheme for added on-road visibility and the polycarbonate shell that covers the exposed polystyrene. Sadly, it loses marks due to the firm front padding, a tricky-to-adjust retention system and straps that tend to loosen the longer you ride. If you want to spend VERDICT WELL VENTED, even less, Van Rysel’s £30 AFFORDABLE, AND RoadR 500 also comes highly SOMETIMES AERO % recommended. decathlon.co.uk
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BEST ON TEST
RUDY PROJECT RUSH
GIRO
£70.99 As the name aptly suggests, every ride in this lean (242g) and aero sculpted lid felt swift, with trickledown tech from Rudy’s high-end offerings clearly at play. But it’s not just aerodynamics on a budget where the Rush seems to excel, with a chin pad, effective retention system and a choice of internal padding thicknesses. Ventilation is also impressive via the 21 channels while the straps, after a little fiddle, largely stayed flat. Sadly, Rudy nearly blows all that good work with a precarious height adjustment system that gave us serious sweats over snapping the fitting nodules. Doing it wrong would’ve rendered the helmet useless in one VERDICT FEELS AERO movement, an experience we AND VENTILATED, BUT wouldn’t be in a rush to do TRICKY ADJUSTMENT % again. rudyproject.com
£89.99 The Agilis MIPS truly shines as a do-it-all helmet. We’d happily – and did – race, train, commute and ride off-road in this versatile and stylish lid. The intergrated MIPS liner does mean this tips the scales at 292g, but it wasn’t too noticeable unlike the Specialized. There are a mighty 32 ventilation channels for breathability, with Giro being one of the few brands here to cite wind-tunnel testing in its design. As with half of the lids here, the polycarbonate shell neatly wraps around the EPS foam for a smarter finish and increased durability, while the padding is plush, and the Roc Loc 5.5 retention system is effortless VERDICT QUALITY to adjust and locate your CONSTRUCTION, SAFETY precise fit. Overall, a winner for FEATURES AND STYLE % a multitude of uses. giro.co.uk
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KIT ZONE
£89.99 Bell labels the Formula as a ‘classy all-rounder’ and that feels about right. Best suited to wider heads, it’s relatively light (275g), offers MIPS appeal and a hint of aerodynamics at the helmet’s tail. Like many here, the Formula bonds the outer shell to the EPS foam to produce a sturdier, slicker and more durable finish. The 19 ventilation channels and internal padding are effective enough, as are the functional retention system and straps, which stayed twist-free throughout (though had to be cut down). The MIPS is neatly integrated into the retention system, keeping the weight and profile down. We’d choose their eye-catching yellow and VERDICT TICKS NEARLY black option for added visibility EVERY BOX, BUT WE’D GO and excitement, though. FOR THE YELLOW % bellbikehelmets.co.uk
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£94.99 At £95 and 297g, the Persist sits high in the weight-andwallet stakes compared to the rest on test. It offers more backof-the-head coverage than others on test (it’d be one of our offroad choices here) and a durable outer shell that neatly covers the external area of the lid. There’s the reassuring presence of MIPS, even if it isn’t as smartly integrated as the Bell or Giro, and the orange colour adds further safety appeal. The padding is plump, but the straps can become entwined with the rear retention system. The ratchet dial is easy to adjust on the move, as are the straps, but the latter don’t sit as flush as some around the VERDICT SOLID LID, ears. Ventilation, however, BUT PRICIER & HEAVIER is impressive via the 21 THAN MOST HERE % channels. smithoptics.com
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CUTTING EDGE
£84.99 The Viantor from Abus sits lower on the head than many here, which is good for added forehead protection, but there was a slight incursion into field of vision, especially when on the aerobars. More an irritation than a full-blown obstruction, but it’s a theme that continues with the slight padding that oddly doesn’t cover each of the internal ridges. Multiple colour options are available and they all look stylish, while our partner likes the ponytail-friendly design. Safety is enhanced with the shell covering the bare EPS foam and Abus’s ActiCage reinforcement tech that’s integrated into the EPS. The adjustment system, VERDICT FUNCTIONAL 269g weight and ventilation AND STYLISH ENOUGH, via the 18 channels are all IF A LITTLE PRICEY % adequate. extrauk.co.uk
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/ November 2021
£89.99 The sleek 270g Air Star reminded us of Michael Knight’s car in Knight Rider, but it’s night riding where Limar’s latest seeks an edge over the competition, with the rear retention ratchet turning into a three-mode rear light at the touch of a button. It’s a simple but effective aid, even if it isn’t USB-rechargeable (it’s easily removeable if you want to shave 10g). The Air Speed, which sits above the Air Star in Limar’s Revolution range, has scored very highly in our own wind-tunnel tests and the latter would be one of our picks for sub-£100 aerodynamics. There are more ventilated helmets here, but we’re a sucker for a chin pad VERDICT SMART LIGHT and the outer red shell AND AERO BENEFITS, BUT covering the EPS foam is COULD BE MORE VENTED % slickly done. mylimar.co.uk
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SUB £100 BIKE HELMETS
ATARA £75 All of HJC’s helmets have been developed using the Korean brand’s own wind-tunnel facility, an impressive feature for a helmet with a price tag of just £75. It shows in the sweeping extended tail and relatively minimal (14) number of ventilation channels, although the latter didn’t negatively affect cooling. Comfort is adequate enough and we like that the outer shell covers much of the EPS foam, though would’ve appreciated more padding. Worth noting is that the sizing seemed to run large, the larger design feeling more evident in crosswinds, yet weight is still a lithe 241g, partially due to a lack of an internal VERDICT AERO ON A rotational safety feature BUDGET, BUT BEWARE adding extra weight. THE LARGE SIZING %
£50 DHB is one of our instant picks when recommending affordable yet functional kit and, on the (polycarbonate) surface, the R2.0 ticks those boxes. There’s a low-profile design with an aerodynamic finish at the rear, the chin strap is a welcome touch, and the 273g weight is impressive despite the slender price tag. The polycarbonate shell is fused to the EPS foam, but it’s a little untidy at the front and we’d prefer to see the foam fully covered like others on test. The ratchet dial feels flimsy and that extends to the slender forehead pad, which feels too thin to prevent the Velcro and helmet ridges behind it pushing into our VERDICT NICE SHELL, forehead; they’re also slow BUT IT’S A SHAME ABOUT to dry during moderately THE PADS AND FINISHING % sweaty sets. wiggle.co.uk
ECHELONIIMIPS
OVERALL VERDICT
80
£80 Aided by having their own wind tunnel, Specialized’s Evade helmet is a regular winner of our aero road helmets test. The Echelon II is a third of the Evade’s price and it shows, namely in the 338g weight, clearly heavier than all of the lids on test. Some 25-45g of that will come from the additional MIPS liner, but the added weight was especially noticeable late in the day after much wheel turning.The Echelon does everything else superbly well, though. Ventilation is aided by 31 sizeable air channels, comfort comes from decent pads, multiple adjustment positions and solid straps. It’s also compatible with Spesh’s ANGi crash VERDICT COMFY, detector navigation system. STYLISH AND SAFE. BUT Plus, we love the striking ABOUT 50G TOO HEAVY % colour choice. specialized.com
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Road bike helmets have evolved massively in recent years, and we can now pick helmets that tick the box in terms of safety, style, ventilation, comfort, and aerodynamics. If the top-end battle here was close, the ‘Best Value’ gong had a clear winner in the lean, well-vented and £40 Van Rysel Racer. For those seeking aerodynamics on a sub-£100 budget, we’d suggest the HJC, Limar or Rudy Project, with Limar just edging Rudy for our ‘Cutting Edge’ verdict. For everyday use on multiple riding surfaces, versatility, comfort, style and safety, however, three helmets shone brightest above the competition. We love the Endura’s lean weight and bug net, while Bell’s Formula is very hard to fault. But it’s the Giro that ticks every box and more, a worthy winner with endless appeal.
November 2021 /
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POOL GOGGLES
KITZONE
BUYER’S GUIDE
POOL GOGGLES
straps Look for a secure strap that is easy to adjust. A split strap works better if you have a bun.
With autumn comes the return to pool training and the need to swap out your open-water kit. We test eight sets of goggles designed for indoors... WORDS HELEN WEBSTER IMAGES STEVE SAYERS
ool and open-water goggles might seem like the same thing, and indeed there’s nothing stopping you using the same goggles for both types of training, but there are differences. Open-water designs tend to be larger and offer different spheres of visibility, with lenses and tints to cope with different light conditions (depending on the weather and clarity of water). Pool goggles, on the other hand, have tints to cope with brighter indoor lighting and tend to be smaller as there’s less risk of them getting knocked off in competition, plus peripheral vision isn’t as big a requirement. They’re often a little cheaper, too, as there’s less need for fancy tints. So, time to dive in...
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bridge Goggles will often come with a choice of sizes that you can swap out to allow for different face shapes.
lenses Pool goggles will be clear or tinted to minimise glare from indoor lights.
November 2021 /
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KITZONE
CUTTING EDGE
BEST VALUE
SPEEDO FASTSKIN
FUNKITA TRAINING HYPERELITE MACHINE
ZONE3 2XU VENATOR RIVAL XGOGGLES CLEAR
£50 Glance across these pages and the Speedos instantly jump out with their bright colours and colourful mirrored lenses. That comes at a cost though, with these being a full £20 more than any others on test. So are they worth it? Well, these sit snugly in the eye socket and were easily the comfiest on test, and with the most secure seal, sitting very streamlined on the face. Adjustment is via an unusual one-piece strap with marked adjuster, which was a little touch of genius as well as splitting into two and being very secure throughout our swim. You also get a massive hard case which, given the investment, we’d want to keep them safe! speedo.com
£29 These weren’t the most exciting-looking in the mix this time, with a monochrome housing and smoked lenses. However, once on the flexible construction and soft gaskets were very comfortable and these also had the bonus of side buttons for easy adjustment – perfect if you like to adjust quickly on the fly. They were bigger than others on test sitting around the eye socket, so would also provide a good hybrid into open water, not surprising looking at the other colourways on offer (openwater specific), as well as the fact that Josh Amburger codeveloped them. Zone3 only provides a mesh bag for these goggles, though, which is a shame for the price. zone3.com
90 %
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VERDICT EXPENSIVE BUTSUPERBFEATURES FOR MARGINAL GAINS
/ November 2021
£17.95 This ‘Ice Man’ colourway in these goggles from Funkita has a very similar look to the Zoggs at first glance, but at a couple of pounds cheaper and including a hard case (none is supplied by Zoggs) these immediately look a better proposition. Three flexible bridges are supplied for a perfect fit and while they sit within the eye socket, they were comfortable and didn’t leave us with goggle marks. The double strap kept them secure while the smoked tint did a good job of cutting out the glare. We did experience a little bit of distortion on the edges of the lenses, but only a tiny niggle. As you’d expect, other funky colours are available! funkita.funkytrunks.co.uk
80 %
VERDICT BUDGET GOGGLEBUTCOMFYAND SOME GOOD FEATURES
83 %
VERDICT PERFORM WELL,BUTFELTMORE FOR OPEN WATER
£16 The Rivals from 2XU are a familiar set of goggles here at 220 Towers, appearing in our 2019 pool test in the same clear lens option as seen here, and in our 2020 open-water goggles test in a tinted version. The only completely clear goggle on test this year, these do have a place in darker pools or for those whose eyesight means they aren’t a fan of tinted lenses – but for the rest of us, they feel a bit basic and lack the ‘pro’ feel of others here. Previously a budget option, the Lomos trump them this year on price while others are close. And also as before, we found the gaskets allowed a little water in, although they did feel sturdy with a good bridge and wide single strap. 2xu.com
72 %
VERDICT BASICGOGGLE BUTWE’RENOTAFANOF THE CLEAR LENSES
POOL GOGGLES
BEST ON TEST
AQUA SPHERE FASTLANE
HUUB ZOGGS BROWNLEE FUSION ACUTE AIR
LOMO VERVE GOGGLES
£22.50 With a similar dark tint to the Huubs, these are a good choice if you find the bright lights in your pool a bit OTT. Mirrored lenses are always welcome, while we found these to be comfortable with soft gaskets and no fogging or leaking. A hard case is included, which is good for the price point, while the double strap with single adjuster was typical of the goggles on test here and kept them securely in place. We did find the side clips on the frames moved up and down the straps though, which was a little bit odd, and they were also a bit sharp to replace midswim. Again like the Huubs, the lenses would cross over well into open-water swims. uk.aquasphereswim.co.uk
£29.99 With prices ranging from £10-£50 in this test, the redesigned Acutes from triathlon guru Huub sit nicely in the middle, which isn’t bad considering these goggles wear the Brownlee name and were developed with Ali and Jonny, come with a hard shell case and a choice of nose bridges, and look pretty damn stylish, too. In the pool we found they lived up to their promise in terms of comfort, staying leak- and fogfree, and we avoided goggle marks even on long sessions. This white/gold colourway features a smoked tint to the lenses, which dimmed the harsh lights in our pool and also worked well in sunny outdoor swims – the ideal doit-all goggle. huubdesign.com
£10 For only £10 including a hard case, the Verves continue to prove that Lomo is cornering the market in budget triathlon kit – so if spend really is a top concern, look no further. Once in the pool though, we found these goggles a little tricky to get in place, with a slightly odd strap-to-goggle frame construction and gaskets that sat oddly in the inner corners of our eyes (the bridge is one-size-fits-all). The strap was also a bit fiddly to get into place on the head. The unusual lens size gave good visibility with no distortion, though, and would also be well-suited to open-water, while the smoked tint worked well in our brightly-lit swimming pool. lomo.co.uk
84 %
VERDICT NICELENSES ANDCASEFORTHEPRICE, BUT ODD FRAME CLIPS
90 %
VERDICT QUALITYBUY FORBOTHPOOLANDOPEN WATER; STYLISH LOOKS
£20 The Fusion Airs have been around for a few years now and appeared in our 2017 pool goggles test, albeit in a different tint. Whereas fans of the Predator Flex for open water might be tempted to go for the familiar brand name, though, these are quite a different beast, sitting more closely around the eye socket (as pool goggles tend to) but in a way we didn’t find that comfortable during our longer pool sessions, with an odd ‘airfilled’ spongy gasket (hence the name). That said though, they are at the cheaper end of the spectrum and the smoked tint was welcome under the bright lights of our pool, while the double strap kept them securely in place. zoggs.com
65 %
VERDICT THEWEIRD GASKETWASN’TTOOUR LIKING, PLUS NO CASE
68 %
VERDICT BUDGETBUY THAT’SABARGAIN(IF THEY SUIT YOUR FACE)
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KITZONE
BUYER’S GUIDE
SUB £250 MULTISPORT WATCHES Celebrate the impending off-season and crank up your triathlon performance with this quartet of cutting-edge training tools… WORDS JAMES WITTS
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MULTISPORT WATCHES
FITBITVERSA3 £199.99 Fitbit’s Versa 3 is a delicious-looking gadget that now includes accurate built-in GPS, optical heart-rate sensor, dubbed the ‘PurePulse 2.0’, and oxygen-saturation measurement. Maybe Covid’s played a part in the latter’s emergence, but it’s hard to vouch for accuracy and we certainly wouldn’t rely on it to verify clinical problems. Arguably more useful is the ability to control music from your watch, though this links to your phone which adds bulk. While the touchscreen’s reassuringly reliable, the button’s poor. Change, please. It terms of triathlon abilities, it’s sadly quite erratic. There’s no tri feature and like a couple VERDICTANUPDATE others on test, the swim’s OVERPREVIOUSMODELS, pool only. Run tracking, BUT FIERCE COMPETITION % however, is good. fitbit.com
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GARMIN FORERUNNER55 £179.99 Another Foreunner to add to the pack, the 55 offers myriad features aimed at analysing and driving on your performance, including above average GPS and optical heart rate; daily suggested workouts based on your training and fitness; and GPS-based pace guidance. We like the recovery advisor, which recommends rest periods after each workout. Although the 55 is heavily engineered toward the run leg, it’s also good for cycling and pool swim tracking, delivering a host of handy metrics including stroke count VERDICTANOTHER and swim efficiency. Battery SOLIDFORERUNNER life’s moderate; up to 20hrs in MODEL FROM GARMIN % full-GPS mode. garmin.com
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BEST VALUE
BEST ON TEST
COROSPACE2
POLARVANTAGEM
£179.99 This is a staggeringly great-value multisport watch that’s £70 cheaper than its first incarnation but even better. A new, more powerful processor translates to upgraded features like run power metrics and training plans. It proves its worth in the pool and openwater, while TrainingPeaks synching will appeal to many. GPS pick-up is a little slow, but retention’s good. Optical heart-rate monitoring’s solid enough, though the usual caveats apply about high-intensity, oscillating inaccuracies. We prefer its buttons to a touchscreen for dexterity purposes, especially with gloves on. Finally, battery life’s around 30hrs with full-on GPS – VERDICTSUPERB impressive – plus there’s a MULTISPORTWATCH; nifty Night Mode backlight for EXCELLENT VALUE % winter riding. coros.com
£249 The M qualifies for this sub-£250 test by a solitary pound, though note that the M2’s also now available for just £20 extra. For that, you recieve smartphone widgets, weekly summary and fuelling reminders. But the M’s core, performance-boosting features are impressive, including an optical heart-rate sensor that smooths out anomalies by reassessing in 60sec blocks. Cardio Load’s a plus point, too, calculating your training effort over time to give an easy-to-quantify load based on your rate of perceived exertion out of 10. A huge 130 sports are covered including swim (pool and open-water), bike and run, though GPS pick-up VERDICTAWORTHY and retention could be better. CONTENDER;EASYTO All the features are navigated USE AND AMPLE METRICS % via five crisp buttons. polar.com
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BIKETEST
EATING UP
ENDURANCE BIKES MAY NOT GET ALL THE HEADLINES BUT THEY’RE ARGUABLY THE BEST OPTION FOR MANY RIDERS. HERE WE PUT TWO LONG DISTANCE MACHINES TO THE TEST TO FIND THE BEST ONE FOR TRI… 62 /
/ November 2021
W
ith aero road bikes getting lighter, race bikes getting more comfortable and gravel bikes becoming so road capable, the endurance bike category is often overlooked. But here at 220 we think endurance bikes offer some of the best all-round rides, particularly over the distances you’ll be
covering when training for and racing middle or long-distance events. So, we’ve decided to test two options around £4,000. For that sort of money, we’d expect a bike that’s equipped with a Shimano Ultegra groupset, quality wheels and great finishing kit – we’re not looking to make upgrades any time soon. That brings us to our first bike: the venerable Giant Defy in its Advanced Pro 2
ENDURANCE BIKES
ENDURANCE BIKE TEST
THE MILES form. Giant offers the Defy in two ranges, the standard Defy from £2,099 to £2,499 and the Pro range from £3,299 to £5,499. At £3,999, our Pro 2 is second in the hierarchy. On paper it’s impressive: a full Shimano Ultegra group paired with Giant’s latest SLR 2 carbon wheels, great quality kit including a carbon bar and seatpost, plus tubeless tyres and a lightweight saddle.
WORDS WARREN ROSSITER IMAGES RUSSELL BURTON
Our second ride is the Felt VR, with a chassis optimised for comfort and a ride position to match. Felt has also managed to squeeze Shimano’s Ultegra electronic Di2 drivetrain and carbon wheels into the mix, and this is reflected in the price, which comes in at a hefty £800 more than the Giant. But is the VR’s elevated specification worth the extra cost? It’s time to find out.
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BIKETEST
“Asanendurance biketheDefyispretty much lawless”
GIANT D E C N A V D A DEFY PRO 2 Giant’s Defy has always been the brand’s most user-friendly road bike. Its geometry hits the ideal balance between an upright riding position and a sportier, more slammed stance. It comes with an endurance-friendly low bottom gear, cooling IceTech rotors and a raft of Giantbranded kit. This includes the carbon bar, D-profile seatpost and carbon wheels fitted with 32mm tyres. It’s a comprehensive and very attractive package for the price. The Taiwanese brand hasn’t taken any chances when it comes to the shifting and braking. Its mechanical Ultegra is as reliable as ever, and the 50/34 chainset and 11-34 cassette provide a 1:1 bottom gear that’ll get you up the steepest of climbs. Braking is equally impressive. Giant’s D-Fuse D-shaped seatpost has long been a feature on many of its bikes, and similar profiles have since been adopted by numerous brands. The shape retains the lateral rigidity of a round post but allows for some fore-and-aft movement that absorbs road buzz and vibrations. Giant has now incorporated
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D-Fuse into the handlebar, with the D-shape orientated so that the compliance comes into play when you hit a rough surface. Giant claims this offers 10% more compliance than its standard carbon bar. But when you’re sprinting the bar is impressively stiff, Giant claiming 30% stiffer in this direction than its standard bar. A neat balancing act. The Pro 2 Giant wheels are based around a new 42mm-deep hookless rim, which makes fitting a tubeless tyre a doddle and sealing the tyres easier. Hookless rims are also stronger and lighter, which helps explain their light weight. At just 1,545g a pair they’re a healthy 250g lighter than last year’s model. Freehub pick-up is fast and the big-volume tyres balloon out nicely thanks to 19.4mm internal-width rims. The Defy’s geometry (605mm stack and 390mm reach) delivers a balanced riding position, which is sporty rather than overly relaxed. Personally, we think Giant has got the Pro 2’s dimensions spot-on for this style of bike. On like-for-like sizing the Felt is just a centimetre taller.
Out on the tarmac the Defy’s figures translate to a high-quality ride. It’s smooth over bumpy roads and the big tyres also coped admirably with some gravel road excursions. The bike is stable at speed and through corners but never feels laborious. When you put the power down you can feel the tautness of the frame, while the excellent power transfer when you’re sprinting shows the influence of the brand’s TCR range. In terms of pure road speed, it’s not a pro-Tour bike but a lot of that is down to the 32mm tyres. Personally, we’re happy losing a little top-end speed in return for the Defy Pro 2’s all- day comfort, but you could go down to 28mm rubber. Another part that increases comfort is the new seat. We were never a big fan
ENDURANCE BIKES
ALSO CONSIDER
The top-of-the-range Advanced Pro 1 (£5,499) shares the same Advanced-Grade composite chassis and fork as the Pro 2 but comes with SRAM’s wireless Force eTap AXS groupset and Giant’s premium SLR-1 carbon wheels.
of Giant’s Neutral saddle, but the short Fleet is excellent. We also appreciated the accessories Giant includes in the package. There’s a carbon computer mount with fittings for the major GPS brands, which integrates into the stem for a very clean-looking front end. At the back there’s a Bluetooth Ridesense sensor that transmits speed and cadence data to a head unit, and a neat removable composite bridge for mounting mudguards; frame and fork both have hidden mudguard mounts. If Giant added a
bottle cage – which many of its rivals do – it’d be ready to ride straight out of the shop. As an endurance bike the Defy is pretty much flawless. The ride quality exudes comfort, the handling is pure class and the specification doesn’t leave you wanting for anything other than a bottle cage or two. It’s extremely good value and, with its subtle black-grape hue, looks every inch a superbike. Not only that, this Defy is very much a super distance bike, and it’s one that’d serve you well on miles of middleor long-course training and racing.
The Advanced 1 (£2,499) uses the same Advanced-Grade frame and fork and Ultegra groupset as the Pro 2, but Giant keeps the cost down by speccing its alloy PR-2 wheels, alloy bar and Shimano’s non-series Shimano RS510 chainset.
GIANTDEFYADVANCEDPRO2
GIANT BICYCLES.COM
SPECS Weight 8.3kg (L) Frame Advanced-Grade composite Fork Carbon Gears Shimano Ultegra (50/34, 11-34) Brakes Shimano Ultegra disc Wheels Giant SLR-2 carbon Finishing kit All Giant: Contact SLR D-Fuse composite bar and post, Contact SL stem and Fleet SL saddle, Gavia Fondo 1 32c tyres HIGHS Top-quality ride, spec and handling LOWS Some may want faster tyres than on offer here BUY IF... You want one of the most complete endurance bikes available
VERDICT THE VERY DEFINITION OF WHAT A TOP-CLASS ENDURANCE BIKE SHOULD BE November 2021 /
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BIKETEST
Felt’s VR range has always been the brand’s comfort and distance platform. VR stands for Variable Road; that means it’s designed to go up and down as well as conquer road surfaces both good and bad. The key element in Felt’s quest to make a smooth-riding machine is the frame construction. Both frame and fork are built with the brand’s own UHC (Ultra Hybrid Carbon). This consists of three types of carbon fibres – elastic, rigid and impact resistant – all orientated to make the best use of their properties. The rigid fibre is found in the head tube and bottom bracket, which is where you want a chassis to be optimally stiff to aid handling and power transfer. The elastic fibre can be found in the (dropped) seatstays, as this is where you want a bit of flex to enable the chassis to absorb fatiguing vibrations from poor road surfaces. Finally, the impact-resisting fibre is used in more vulnerable areas, such as the down tube’s underside and the chainstays, where it’s common to get stones striking or the chain bouncing and hitting, chipping away at your frame’s finish. All of the carbon is bonded together using a nano-tech resin made with nano particles of carbon within the resin that enhance the construction strength, bolstered with Textreme carbon. This spread tow woven carbon fabric is much more uniform and compact than traditional carbon. It also has far superior strength-to-weight and better impact strength, but it’s expensive, which is why it’s used sparingly. Looking at the VR’s silhouette and geometry, it’s clear this is a machine that’s geared towards comfort. Our large test bike (closest traditional size is 56cm) has a 595mm stack and a short 386mm reach. This put me in a more upright position than the Giant, but that’s not a negative at all as the VR is designed to be a speedy longdistance bike with comfort at its core. And it’s the most comfortable and smoothestriding bike of the two here, by some distance. It floats over rough, buzzy surfaces without any drama and swallows
FELT VR ADVANCED 2 I D A R G E T L U
the smack of a pothole. We found that the only fatigue after four or five hours in the saddle was from tired legs, rather than aches and pains anywhere else. The Felt is also the most expensive bike on test and, as you’d expect, the lightest. The extra money is spent wisely on its kit specification. Alongside the electronic groupset you get rather good carbon wheels from Reynolds. The AR29 DBs have a shallow rim that’s also broad at 29.5mm, and they shape the 30mm Vittoria tyres to generous proportions. The wheels tip the
ALSO CONSIDER
If £4,819 is too much of a stretch, the Felt VR Performance Ultegra (£3,079) loses the Textreme fibres in the frame (though it’s the same design) and the standard Ultegra replaces Di2. You do still get the premium Reynold’s AR29 wheelset and quality finishing kit, though.
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For a lot less consider the Felt VR 40 (£1,319), which comes with the VR design but is rendered in aluminium and finished with Shimano’s Tiagra group and hydraulic disc brakes. A full suite of Devox finishing kit makes the VR 40 a great option for endurance fans on a tighter budget.
“It loatsoverrough, buzzysurfaceswithout anydramaandswallows the smack of a pothole” scales at a feathery 1,455g for the pair and are tubeless-ready, but unlike the Giant Defy they come set up with tubes and clincher tyres, rather than tubeless. Having light carbon wheels on an endurance bike makes a lot of sense. It means the VR is light on the climbs and when seated and spinning a high cadence up a steep climb, it’s a great feeling. The Felt makes short shrift of tough climbs, especially with its gradient-friendly 11-34 cassette mated to a compact 50/34 chainset. Contact points are excellent: the carbon seatpost enhances the bump-smoothing comfort of the chassis’ back end and it’s topped with one of our favourite short saddles in Prologo’s Dimension Space, with its great shape, dense padding and well-positioned pressure-relieving channel. Up front, the alloy bar has a
ENDURANCE BIKES lovely profile with the flattened ovalised tops offering a great hold and compact drops that let you stay down in an aero position without overstretching. One niggle is that the internal cable routing isn’t quite as optimised as we’d like. The VR’s external hose routing from bar to fork leg and into the left-hand side dual port on the down tube, combined with an old-style under-stem Di2 junction/ control unit, leaves a messy collection of wires and hoses at the front end. It’s not detrimental to the ride in any way, it just doesn’t match the VR’s exemplary ride.
FELTVRADVANCEDULTEGRADI2
FELTBICYCLES.COM
SPECS Weight 8.2kg (56cm) Frame Carbon Fork Carbon Gears Shimano Ultegra Di2 (50/34, 11-34) Brakes Shimano Ultegra disc Wheels Reynolds AR29 DB custom Finishing kit Devox C2 seatpost, DBar A1 bar & R.A1 stem, Prologo Dimension Space T4.0 saddle, Vittoria Rubino Pro IV 30c tyres HIGHS Smooth ride; comfortable position; great drivetrain LOWS Scruffy cable routing BUY IF... You value comfort and smoothness above all
VERDICT RAPID AND RELAXING, A GENUINE UNDILUTED DISTANCE MACHINE
OVERALL VERDICT Each bike in this test has a lot to offer, and we wouldn’t be disappointed to end up with either of these contenders in our bike shed. Felt’s VR Advanced has been designed for comfort above all else. The ride position is as relaxed as you’d want to go without resorting to wearing flip-flops and beach shorts, which means you may sacrifice a bit of top-end speed, but the
exquisitely smooth ride from the clever chassis makes for a bike that you’ll love when the road ahead is less than premium. Contact points are superb and, aside from some untidy cable routing, Felt has nailed the endurance brief. Giant’s Defy, meanwhile, boasts all the endurance standards expected. Comfort? Yep. Ride position? Spot-on. Versatile?
Absolutely. The handling is stable but never boring. It’s a wonderful companion on fast descents, it absorbs noisy road buzz with ease, and the total package from tyres to tape is of the highest standard. It’s rare that we test a bike and wouldn’t want to change something, but with the Pro 2 we struggled to think of anything we’d want to switch out. Magical.
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essential kit
All you need to train & race, as rated by our 220 Kit Zone expert testers
SHORT SLEEVED TRI SUITS Performance is key for race tri-suits, so consider chamois, grippers and pocket options. Fabric should also be quick-drying and sweat-wicking.
85 %
W
HUUB Commit Long Course £119.99 Stylish and good-value suit that feels smooth and lightweight. Issue 393 huubdesign.com
88 %
M
DHB Aeron Ltd Edition £125 Striking suit ideal for long-distance, with wide leg grippers and large pockets. Issue 392 wiggle.co.uk
80 %
W
SANTINI Viper £159.99 Optimised for a long bike leg, with quality chamois and aero panels. Issue 393 santinicycling.com
92 %
M
STOLEN GOAt Sector £160 Designed for speed, with long aero arms and legs, and large rear pockets. Issue 392 stolengoat.com
93 %
M
TRI-FIT Evo £179 Standout suit for all distances, aero design and ample pocket options. Issue 392 tri-fitathletic.com
TRIATHLON WETSUITS These hit a range of abilities. Newcomers will look for greater buoyancy, especially around the hips and thighs; more experienced triathletes will seek out greater flex.
SWIM JAMMERS A good pair of training jammers should improve speed and maximise comfort by fitting closely with zero bagging.
TRI BIKES The key here is fit and comfort. Remember: the least aerodynamic thing on the bike is you, so have a bike fit to refine your position.
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86 %
M
Zone3 Vision £295 Great-value suit, with 39-cell Yamamoto neoprene and cuffs for easy removal. Issue 391 zone3.com
68 %
M
DECATHLON Nabaiji £18.99 Bargain price and quick-drying, but lack stretch. Issue 393 decathlon.co.uk
78 %
giant Trinity Advanced £1,899 Upgrade the uninspiring training wheels and this is a reliably specced and affordable first tri bike. Issue 382 giant-bicycles.com
90 %
M
%
%
W
HUUB Aura 2 3:3 £449.99 Excellent shoulder mobility, with female-designed fit and buoyancy panels. Issue 391 huubdesign.com
Aqua Sphere Racer V3 £441.50 Striking visuals and tech with supple neoprene. Issue 391 aquasphereswim. com/uk
84
90
M
ZOGGS Byron £34 Eco jammers, with comfy leg grippers and drawstring. Issue 393 zoggs.com
91 %
orro Venturi Evo Tri £2,500 A road bike given a multisport makeover, with a tri saddle, seatpost, clipon bars and comfort. Issue 382 i-ride.co.uk
90 %
M
ZONE3 Men’s Jammers £35 Simply excellent jammers with superior build quality and fit. Issue 393 zone3.com
85 %
cervÉlo P-Series Ultegra Disc £3,899 Reliable, ready to race and with plenty of adjustment and integration for long-course tri. Issue 380 cervelo.com
93 %
M
YONDA Ghost 3 £579.99 Sublime flexibility and comfort, with smooth lining for quick removal. Issue 391 yondasports.com
75 %
M
AQUA SPHERE Arkos 2 £35.50 Functional, with UV50+ fabric for outdoor swimming. Issue 393 aquasphereswim.com
84 %
orbea Auro Team Etap £7,999 Nimble handling, loads of adjustability and impressively light, if lacking tri storage. Issue 385 orbea.com
M
Designed for Men
90 %
W
2XU Propel Pro £600 A very flexible, yet not overly buoyant suit that provides top performance gains. Issue 391 2xu.com
86 %
M
FUNKY TRUNKS Silver Lining £36.95 High quality and durable, with comfy, built-in gusset. Issue 393 funkita.funkytrunks.co.uk
91 %
quintana roo PRsix 2 £9,895 If money is no object, then this is one of the best, most refined tri bikes you can buy. Issue 383 windwave.co.uk
W
Designed for Women
KIT ZONE
TRI WATCHES The right tri watch can have you training smarter and faster, resulting in greater gains for the same effort. Pay attention to performance analytics and multisport features.
ROAD RUN SHOES A pair of lightweight, responsive run shoes are a must for fast racing. Look out for tri-specific features like heel loops, drainage holes and elastic laces.
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90
%
KALENJI OnMove 500 £80 Loaded with features at a smart price. Good syncing, but not swim friendly. Issue 387 decathlon.co.uk
88 %
74
%
COROS Pace 2 £179.99 Coros’ best yet, a decent battery life and all the features that you need at a winning price. Issue 387 uk.coros.com
M
KIPRUN Ultralight £69.99 A lively yet controlled, race-day shoe that’s super light and excellent value. Issue 390 decathlon.co.uk
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%
88 %
W
361° Fierce 109.99 A great distance all-rounder, with cushioning and flexibility. Issue 390 361europe.com
WAHOO Elemnt Rival £349.99 Usable with touchless transition tracking, though could have more analytics for the price. Issue 387 uk.wahoofitness.com
84 %
92
%
M
HOKA ONE ONE Rocket X £140 Durable and comfy to train in, with a carbon plate for added rebound force. Issue 390 hokaoneone.eu
%
POLAR Vantage V2 £449 Has the key metrics and a range of functional fitness testing; underwhelms as a sequel to the V1. Issue 387 polar.com
89 %
W
NEWTON Gravity 10 £155 Responsive and energy efficient, plus it’s made with sustainable materials. Issue 390 newtonrunning.com
GARMIN Forerunner 945 £519.99 The most complete tri watch we’ve used to date, with tracking and analysis upgrades. Issue 387 garmin.com/uk
86 %
W
SALOMON S/Lab Phantasm £165 A lightning fast, minimal race shoe for short-distance speedsters. Issue 390 salomon.com
CYCLING BIB SHORTS A decent pair of bibs will be your battlehardened friend for interval sets and endurance sessions on the bike and turbo. Look out for ventilation panels, seamless designs and wide leg grippers.
85 %
M
Van Rysel Racer £64.99 Lightweight , ventilated bibs, with mesh panels for hot cycling. Great value. Issue 395 decathlon.co.uk
90 %
M
HUUB Core 3 £99.99 Slick, smooth and supportive, with smooth flatlock seams and effective wicking. Issue 395 huubdesign.com
94 %
W
LE COL Hors Categorie II £180 Fantastic women’s all-rounder, with comfy, wide leg grippers and straps. Issue 395 lecol.cc
84 %
W
TRIMTEX Aero 2 199 Super aero, with ribbed legs and wide grippers, plus a dense chamois pad. Issue 395 trimtex.eu
86 %
W
SANTINI Redux Instinto £209 Flattering and stylish design, with raw-cut legs and honeycomb gripper. Issue 395 santinicycling.co
BIKE COMPUTERS They’ll help you chart your progress and get you home again. Key for a bike PC is usability on the fly, syncing capability and navigational features.
OPEN WATER GOGGLES When shopping for a new pair, consider anti-fog capabilities, tint, visibility and comfort to ensure a fuss-free swim.
74 %
BONTRAGER Elite £54.99 A solid model with ANT+, no GPS and sensors need to be bought separately. Issue 388 trekbikes.com
78 %
SPEEDO Biofuse Flexiseal £21 Comfy with soft gaskets, but bright tint not ideal for openwater swimming. Issue 392 speedo.com/uk
70
%
GIANT Neostrack £149.99 Built with GPS and altitude data, yet route screen is difficult to follow. Issue 388 giant-bicycles.com
85 %
YONDA Hydro Glides £29.99 Polarised lens for mixed weather, with a comfy seal and easily adjustable. Issue 392 yondasports.com
78 %
POLAR M460 £154 Competent GPS with Strava Live connection; lacks screen clarity for size. Issue 388 polar.com
82 %
ZOGGS Predator Flex 2.0 £35 Classic design with good visibility from the curved mirror lens. Issue 392 zoggs.com
88 %
GARMIN Edge 130 Plus £169.99 Our favourite, great safety features and you can wirelessly send training plans . Issue 388 garmin.com
90 %
ROKA R-Series Model 1 £35 Vermilion mirror tint designed for direct sun, with a small but comfy lens. Issue 392 uk.roka.com
85 %
WAHOO Elemnt Roam £299.99 Pricey but has screen clarity, 11 data fields and great usability for routes. Issue 388 uk.wahoofitness.com
90 %
AQUASPHERE Kayenne £35.50 Larger design with quality polarised lens, best on test for unobstructed vision. Issue 386 proswimwear.co.uk
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BACK ISSUES & BINDERS MISSED AN ISSUE? Issue 395 Breaking Barriers: discover what it takes to achieve the unexpected; How to improve your long run endurance; The latest tri tech set to revolutionise your training; Four recipes to fuel you for longer; Tested: bib-shorts, run kit, IM bike upgrades & more…
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70 /
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HOLLY CHARLES
P72 INDOOR TRAINING JAMES WITTS
Freelance writer and former editor of 220 Triathlon magazine, James specialises in sports science and endurance training. GETTY IMAGES
P79 PLANTBASED POWER RECIPES KATE PERCY
is a nutritionist and keen amateur athlete. She’s written three books on sports nutrition and founded Go Bites energy balls.
STEVE SAYERS
P85 WOMEN’S HEALTH & TRAINING
P82 ASK THE PROF AND
JESSE LAMBERT-HARDEN
GREG WHYTE
Olympian Greg is a preeminent authority on exercise physiology and sports and exercise performance.
STEVE SAYERS
is a nutrition and lifestyle coachandPT,specialising in female health and performance.
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TRAINING
IT’S THAT TIME OF YEAR AGAIN WHEN YOU DUST OFF YOUR TURBO TRAINER FOR BIG BIKING GAINS. THANKFULLY THE EVOLUTION OF TRAINERS AND SOFTWARE MEANS FITNESS NO LONGER COMES AT THE SACRIFICE OF FUN… WORDS JAMES WITTS
he Covid-19 pandemic hasn’t gone away, but it’s not all doom and gloom, certainly for manufacturers of hand sanitiser, lateralflow tests and, of course, indoor trainers. The lockdown measures rolled out around the world meant turbo trainers became as precious as a Fabergé egg, with online retailers uploading the ‘sold out’ flash with deliveries expected at some point soon. Fast-forward to September 2021 and, despite some supply issues, indoor trainers are more readily available. But with winter looming and who knows what lying ahead, now’s the time to go shopping. But why? Why not save your pennies and spend the entire off-season riding outside? It’s possible, of course, especially if you mix up road cycling with mountain biking and
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cyclocross. But even then, there’ll be times when you’ll be beaten by the weather. Without one: missed session. With one: ticked session. Indoor trainers are also perfect for those of you with young children where you can babysit atop your Fizik saddle. Just note that if this is you, spend enough to bag yourself a quiet trainer. We’ve tested ones in the past that are off the decibel scale (and will be testing more in the next issue). Also remember that as much as us triathletes cherish a pain cave, many of us simply won’t have the garage or room space to create this training nirvana. Fear not – the front room, kitchen, utility room, nowhere’s safe from you, your bike and your turbo. Just keep both clean or your indoor efforts will be short-lived. Right, onto transforming your cycling from the warmth of your home… X
HOLLY CHARLES
INDOOR TRAINING MASTERCLASS
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10 TOP TIPS… TO MASTER INDOOR TRAINING Let’s face it, no-one really likes training indoors! But with the advice below, you can learn how to improve technique, performance and, ultimately, your enjoyment… HOLLY CHARLES
KORUPT VISION
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JUST ADD ACCESSORIES
Indoor trainers come in many forms, from rather loud £100 turbo trainers to the high-tech, twogrand, silent WattBike Atom. Whatever suits your budget and home set-up is absolutely fine. But beyond your bike and trainer, remember a few more essentials to keep things clean, efficient and cool. These include: a front-wheel block to level out your bike; a fan to keep you cool; towels to wipe your face and to catch your sweat; a water bottle; and some form of visual and/or audio stimulation.
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GET GAMIFICATED
Talking indoor stimulation, you’d have to live in a cave to be unaware of Zwift. It’s the market-leading gamification of cycling and has taken such a foothold that there’s even a governingbody recognised UCI Esports World Championship (held next year on 26 February). Covid saw a dramatic increase in Zwift numbers, but they’re not the only ones. Virtual cycling app RGT Cycling is
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popular and thousands head to the likes of TrainerRoad, Sufferfest and Rouvy. Check out each for their payment plan but, as an example, Zwift is around £12 per month.
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TREAD CAREFULLY
Treadmill running comes into its own during the off-season. But not solely down to defying the climatic odds – it’s down to beating injury, too. You see, the softer surface dampens forces driving through the lower limbs and joints, and so reduces the chances of overuse injuries. That’s even more important during the autumn/winter months as many of you will crank up the run mileage. If you’re looking for consistency across treadmills for data analysis, it’s advised to increase speed rather than incline due to inconsistencies between the ways treadmills are jacked.
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TRAIN YOUR GUT
Few Ironman athletes are going to spend upwards of 6hrs indoor riding, which makes it a hard place
to practise your nutritional strategy. But with a degree of flexibility, you can challenge your gut in different ways. Crank up the intensity during shorter rides and continue feeding as normal to see how your guts responds. And increase how much you consume by around 10% to again test your stomach’s ability to absorb and assimilate sugars. As nutrition’s so important to finishing an Ironman, this is a good way to train your gut.
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BEAT THE HEAT
Looking to race in the heat? Indoor training will prove far more beneficial than autumn riding in the UK. But drop the fan. The lack of airflow and raised temperature will pay dividends. You see, by cranking up the thermostat in your pain cave, you’ll see a significant rise in core and skin temperature, which is key to physically and mentally prepping to compete in the heat. Around 10 sessions of 1-1.5hrs will give you most of the adaptations you need to compete in the most extreme conditions.
INDOOR TRAINING MASTERCLASS
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PERFECT POSITION
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ROLL OUT THE ROLLERS
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DON’T IGNORE YOUR THIRST
Once you’ve bought your trainer, there are a number of benefits beyond increasing strength and stamina, including honing your position. The lack of traffic means the turbo’s an ideal tool to play around with your bike set-up. It’s simple to adjust things like seat height and fore-and-aft position to achieve your perfect A, B, C and D – namely aerodynamics, bike handling, comfort and delivery of power. Once you’ve proved its worth out on the ride, take the measurements of this set-up so you have the dimensions if – we mean when! – you buy another bike.
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GO OLD-SCHOOL
If you’re happy to bypass computer simulations for traditional efforts, high-intensity interval training is a good place to start, as it’s been shown to boost speed and strengthen the cardiovascular system in record time. It’s also more ‘entertaining’ than easy tempo for 2hrs. One method is to warm up for 10mins followed by max efforts of 30secs. Recover for 1-2mins and go again. Do this as many times as you see fit before warming down for 10mins.
Looking for a real indoor test? It’s time to roll out the rollers. As the name suggests, this advanced training tool is essentially a set of three rollers where you balance your bike and pedal. It’s more technically taxing than turbos and takes time getting used to, so ensure you have something either side of you to lean on while you learn. Stick with it, though, as mastering rollers will improve your pedal technique and efficiency, work your core harder and deliver a more realistic ride. Planet-X’s Jetblack R1 rollers are currently a walletfriendly £119.99.
Even with a fan, indoor cycling can leave you a sweaty mess. That’s fine, of course, especially for heat acclimation, but it does mean you mustn’t neglect hydration. An hourly 500ml bottle swimming with water and an electrolyte tablet is a good benchmark to start from.
GETTY IMAGES
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REACH FOR THE BARS
If you’ve never ridden with aerobars before, the safety of the indoors is a great place to start. Once you’ve clamped them onto your bars, spend around 5mins stretched out riding at a moderate pace. Ease up onto the tops for 3-4mins and then repeat four times. Focus on keeping a stable head and shoulder position. Increase time spent down on your tri-bars and decrease recovery time as you grow stronger in that position. X
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INDOOR TRAINING SESSIONS
IMAGES STEVE SAYERS
Our trio of turbo workouts by Training Peaks’ Nick de Meyer are designed for big bike gains. Just add sweat…
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INDOOR TRAINING MASTERCLASS
BIKE
LACTATETHRESHOLD INTERVALS
CADENCE BUILDS
LACTATETHRESHOLD RECOVERY CHALLENGE
Coach Nick de Meyer Benefit This is designed to build
Coach Nick de Meyer Benefit This session steps up the
Coach Nick de Meyer Benefit After working at your
strength. Aim to ride the intervals according to power and not heart rate if possible. You should be able to keep the heart rate relatively low but the power high due to the nature of the work being slower.
leg speed every 5mins while holding a constant speed or effort level. This is great to develop speed and endurance. As you become stronger, modify the up-down tempo set to ride at race pace and eliminate the recovery interval.
lactate threshold, see how quickly you can recover. As fitness grows, your heart rate will drop quicker and lactate threshold will increase.
Main set 30-45min up-downs
Warm-up 10-15mins starting in an easy gear and at around 90rpm. Every 2-3mins, shift flick into the next biggest gear so you raise your heart rate. Or use the power setting on your turbo trainer and raise power by 15-25 watts every 2-3mins until you reach your zone 3 heart rate or zone 2-3 for power.
where you ride just below race pace. Simply ride 5mins at 85rpm, 5mins at 95rpm and 5mins at 105rpm. Then repeat once or twice more.
Build set 5 x 1min at lactate threshold power or FTP (functional threshold power). 30secs easy spin recovery between.
Cool-down 5mins easy riding.
Main set 3 x [3 x 2mins LTP at
Warm-up Start in in an easy gear and spin for 10mins at around 90rpm. Every 2-3mins, flick into the next biggest gear so you raise your heart rate. Alternatively, use the power setting on your turbo trainer and raise power by 15-25 watts every 2-3mins until you reach your zone 3 heart rate, zone 2-3 power.
Build set 5 x 2mins (big gear) at 55-65rpm in heart rate zone 2-3 with 1min intervals (small gear, easy spin) in zone 1.
Main set 5-6 x 4-5mins at 55-65 rpm in upper zone 2/low zone 3. 2min easy spin at 80-90rpm between each effort. The aim again is to increase the time in the big gears over time and build up to 40-50mins of big gear work for the session. So, aim to build up to 3-4 x 10-15mins of work.
Warm-up 5mins easy effort where you breathe solely through your nose followed by 5mins at a moderate pace.
FIND YOUR PERFECT TURBO We’ll be reviewing turbo trainers in the next issue. If you can’t wait that long, see our existing reviews at bit.ly/turbotrainers
85-90rpm off recovery to 20 beats below your lactate threshold at same cadence]. When your heart rate reaches 20 beats below LTHR, make a note of the recovery time. Then hold for a further 2mins at that heart rate. Recover 5mins easy spin between sets. Over the weeks, add more time onto the interval workload and increase the recovery slightly.
Cool-down 5-10mins in zone 2,
Cool-down 5-10mins from zone 2
gradually moving into zone 1.
gradually moving into zone 1.
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EAT BETTER, RIDE BETTER T H E H O LY T R I N I T Y
THE FUNDAMENTALS
THEHOLY 1 TRINITY
PROTEIN
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FAT
CARBOHYDRATE
As an athlete it’s important you fuel properly. We explain the three key nutritional elements to help you train stronger and recover
hen you re putt ng your body through rigorous exerc se good nu rit on is more important than ever What you eat before and after tra n ng is crucial to maxim se your perfo mance and recovery and s ay healthy That doe n t simply mean gett ng your five a day and cu ting out junk food and excess alcohol But despi e what you might think getting the r ght balance of vitam ns and m ne als in
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supply of laboratory grade supplemen s In fact it s as easy as one wo three are he key build ng blocks of any
the m nerals and vitam ns it needs work you’re putting in
INCREASE YOUR UNDERSTANDING OF NUTRITION GET IN SHAPE
E AT M O R E L O S E W E I G H T
EAT MORE LOSE WEIGHT LEARN THE RIGHT WAY TO LOSE WEIGHT PEAK PERFORMANCE
TRAIN FOR LONGER CARB UP THE UNREFINED WAY FOR LONGER LASTING ENERGY AND A PLATEFUL OF NUTRIENTS! CUE FOUR RECIPES THAT WILL KEEP ON DELIVER NG THROUGHOUT YOUR TRAINING hotly debated topic the idea that carbs are bad has left many confused One of the hree mac onutrients that form the main part of our diet along w th fat and pro e n carbohydra es are b oken down into glucose before being absorbed n o your blood and a e your main source of energy in a heal hy d et The glucose enters your body s cells w th the help of in ulin It s then used for energy or converted n o glycogen and stored in your l ver and muscles
The truth s not all carbs are equal H ghly ref ned processed foods such as white b ead whi e r ce sugary foods and drinks are qu ckly absorbed into the bloodstream prov d ng short l ved energy release and less nut itional benefit than wholegrain unref ned carbohydrates which release glucose n o the bloodstream more gradua ly prov d ng not only longer last ng energy but also add tional nutr en s such as protein healthy fa s fibre and vitam n C These four training
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PREP 10MINS SERVES 4
QUINOA & LENTIL SALAD
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recipes w ll help you carb up the unrefined way! Take h s nutri ional powerhouse of a recipe Red and Wild Rice S uffed Peppers for example Rich in vi am n C and potassium and packed w th slow releas ng carbohyd a e and f bre to sustain energy levels this dish s great in its own r ght and can be enjoyed hot or co d Eating ca bohydrate doesn t have to mean r ce bread and pasta. Pulses are also a good source of carbohydrate, along with protein and fibre. This tasty and nourishing Flageolet and Chickpea soup, contains 44g carbohydrate per serving; a perfect post-ride lunch with a hunk of wholegrain bread. Moving onto ‘double carbs’ in my version of a Massaman Curry with beef, butternut squash and potato. Spooned over brown basmati rice, you’ll get 100g carbs, 30g protein and 12g unsaturated fat per portion. A well-balanced (and very tasty!) fuel-up recipe for the night before a long workout. Our last recipe, a fresh, colourful and highly nutritious Quinoa and Puy Lentil Salad with Salsa Verde, is very light on the stomach, proving it is possible to load up on healthy carbs without feeling too weighed down afterwards. Enjoy!
THE BEST FUELLING AND RECOVER METHODS REFUEL AND REBUILD
ecovery is key for us cyclists so that we can maintain a healthy, consistent routine. But when it comes to recovery nutrition, there are a few key nutrients we need to focus on: carbohydrates, which are essential for replenishing muscle glycogen (your storage form of energy); protein for muscle recovery and regeneration; and plenty of vitamins, minerals and other compounds that help with muscle repair (e.g. by reducing inflammation). With this in mind, we’ve provided four recipes to help your muscles and body recover, ready in time for your next training session. First up, this Salmon & Quinoa Salad is a super speedy meal to prep, perfect for a weekday recovery meal. It’s packed with an equal amount of protein, nutritious carbs and healthy fats – excellent for replenishing your energy levels. These flavoursome Lentil & Sweet Potato Burgers are packed with vitamins, antioxidants and minerals to
promote recovery and optimal health They’re a great way o replenish your energy with healthy carbohydrates and also have a source of protein. Simple nu ritious and great for both stamina and keeping your muscles healthy baked beans are rich in protein B vi amins f b e and minerals, and are low on the Glycaemic Index. But these Home Baked Beans are even more packed with goodness than the tinned variety Try them as a side dish (delicious wi h bangers and mash) or double up your portion size if you’re going for it as a meal With 33g protein per portion these delicious li tle Protein Pancakes pack a mighty punch using just kitchen cupboard ingredien s – a great way to help your muscles recover after a long workout or gruel ing event
OF EACH AND MAK E THE MOS TBY CHO OSIN G EVER Y SESS ION VERY FUEL . THE RIGH T RECO VIDE S PRO KAT E PERC Y POST FOUR PERF ECT TRAI NING RECI PES
PACKED WITH NUTRITIOUS RECIPES
ORDER YOUR COPY TODAY www.buysubscriptions.com/CYCLINGNUTRITION2021 or call 03330 162 138 and quote ‘Cycling Nutrition 2021 Print 1’ Lines are open 8am-6pm weekdays and 9am-1pm Saturdays Overseas please call +44 (0) 1604 973 746 *Prices including postage are: £9.99 for UK subscribers, £12.49 for Europe and £13.49 for the Rest of the World. UK calls will cost the same as other standard fixed line numbers (starting 01 or 02) and are included as part of any inclusive or free minutes allowances (if offered by your phone tariff). Outside of free call packages call charges from mobile phones will cost between 3p and 55p per minute. All orders are subject to availability. Please allow 28 days for delivery.
TRAINING
NUTRITION
PLANT-BASED POWER Whether you already follow a vegan diet or simply want to swap out a few meaty meals in your weekly repertoire, we’ve got you covered with this month’s recipes… hether animal or plantderived, triathletes thrive on a wholesome and balanced diet containing a variety of foods rich in unrefined carbohydrate, good quality protein and fats, with a diverse range of fruit and vegetables to ensure a good intake of micronutrients. But plant-based triathletes need to give their diet a little
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more thought than non-vegans, who can get enough protein, vitamin B12 and minerals, such as calcium, iron and zinc, from meat and fish, eggs and dairy products. Plant-based sources of these nutrients are tofu, nuts, seeds, lentils and pulses, fruit and veg, soya beans and grains like quinoa and brown rice. The great news is that these can be high in phytonutrients, which have anti-
IMAGES STEVE SAYERS & GETTY IMAGES
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TRAINING
inflammatory and antioxidant properties to help you recover more efficiently, reduce muscle trauma and contribute to a healthy immune system. Here are just four of my favourite meat-free meals: If you’re a fan of eating breakfast after your early-morning training, try these tasty Spicy breakfast tacos. Pop the tofu in the marinade before you go out (or even the night before), stir fry on your return, serve with a wedge of lime and plenty of freshly ground black pepper, then tuck into a satisfying, protein-packed brunch. Simple, nutritious and great for both stamina and keeping your muscles healthy, baked beans are rich in protein, B vitamins, fibre and minerals, and are low on the Glycaemic Index. But these Home baked beans are even more packed with goodness than the tinned variety. Try them as a side dish (delicious with bangers and mash), or double up your portion size if you’re going for it as a meal. Aubergines and pomegranates are a great source of fibre and contain an antioxidant called anticyanin, which help the body fight against inflammation and disease. They’re also packed with vitamins A, C and E and minerals such as potassium. Tahini, loaded with healthy fats, protein, calcium, iron, magnesium and potassium, tops off the dish with a final boost of delicious goodness. Finally, a Butternut squash dhal. Lentils are a great source of sustaining carbohydrate, protein fibre, iron, zinc and potassium and B vitamins. This is a batch recipe, so, if you can, cook it at the weekend and store the leftovers in the fridge for several days for your lunchbox and warming suppers.
HOME BAKED BEANS Prep 5mins Cook 90mins Serves 4
INGREDIENTS • 1 tbsp olive oil • 1 onion, finely sliced • 1 stick celery, sliced • 1 bay leaf • 2 cans haricot, cannellini or borlotti beans, drained • 350g passata • 2 x 400g cans chopped tomatoes • 2 garlic cloves, crushed • 2 tsps paprika • 2 tsps black treacle • 1 tsp muscovado sugar • 1/4 tsp ground cloves • 1 tbsp tomato purée • 1 tsp balsamic vinegar • Flat-leaf parsley
BREAKFAST TACOS Prep 5mins + optional 2hrs to marinade Cook 10mins Serves 4 (8 small tacos)
METHOD Preheat the oven to 150°C/gas mark 2. Heat the oil in an ovenproof dish and cook the onion, celery and bay leaf for a few mins until soft. Add 100ml water and the rest of the ingredients, except the vinegar and parsley. Bring to the boil. Cover and transfer to the oven for at least 90mins, stirring occasionally. You may need to add a little extra water. Season well, add the vinegar and sprinkle with parsley to serve.
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INGREDIENTS For the marinade • 1 tsp mild chilli powder • 1 tsp ground cumin • 1 tbsp tomato ketchup • Juice half a lime • 1 clove garlic, crushed • Pinch of salt For the tacos • 250g tofu, crumbled or cubed • 1 tbsp rapeseed oil • 8 soft corn tortillas • 400g refried beans • 100g cherry tomatoes, halved • 2 avocados, sliced • 4 spring onions, sliced • 25g fresh coriander, chopped • 1 fresh red chilli, thinly sliced
METHOD
Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (katepercys.com).
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Combine the marinade ingredients and tofu in a bowl. Leave for up to 2hrs. Heat a frying pan to medium, add oil, stir fry the tofu for 3-4mins until crisp and brown on all sides. Warm the tortillas as per pack instructions. Gently heat the refried beans in a small pan. Arrange the tortillas with the avocado, tomatoes, spring onions and refried beans. Top with tofu, coriander & chilli.
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NUTRITION
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PLANT BASED PROTEIN SOURCES
PULSES Beans, peas, chickpeas, lentils… the list goes on. All provide protein, fibre and carbs useful for fuelling long sessions.
NUTS Packed with protein, fibre and essential fats, nuts are a great snack option. All have different nutrition credentials and offer various health benefits.
AUBERGINES WITH POMEGRANATE & GARLIC TAHINI Prep 35mins Cook 8-10mins Serves 4 as a side dish
TOFU A great source of protein and contains all nine essential amino acids. Good for iron, calcium and the minerals manganese and phosphorous, too.
INGREDIENTS • 2 large aubergines, sliced • 2 tbsps olive oil • Sea salt • 2 tbsps pomegranate seeds • 1 clove garlic, crushed • 3 tbsps tahini paste • 2 tbsps Greek yoghurt • Juice of 1 lemon • 1/4 tsp ground cumin • 1/2 tsp extra virgin olive oil • 25g fresh parsley, coriander or dill, roughly chopped
cIMAGES GETTY IMAGES
METHOD Generously sprinkle the aubergine slices with salt and leave for 30mins. Then pat each dry with kitchen towel. In a small bowl, whisk the tahini and yoghurt with a fork. Gradually add the lemon juice, then add water until the consistency is like double cream. Add the garlic, pepper, a good pinch of salt, and the cumin. Set aside. Brush each slice with olive oil and lay on the hot BBQ. Cook for 2-3mins each side. Transfer the slices to a serving dish and spoon over the tahini sauce. Scatter with pomegranate seeds and fresh herbs. Season with black pepper.
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BUTTERNUT SQUASH DHAL Prep 5mins + 30mins Cook 45mins Serves 4-6
INGREDIENTS • 300g yellow lentils • 2cm fresh ginger, peeled • 1 butternut squash, cubed • 1 litre water • 1 tsp turmeric • 1 cinnamon stick • 1 dried red chilli, crushed • 100g baby spinach For the tarka • 1 tbsp oil • 1 shallot, sliced • 1 tsp black mustard seeds • 1 tsp cumin seeds • 2 cloves garlic, finely sliced • 2 fresh green chillis, chopped
METHOD Wash lentils, soak for 30mins, drain and transfer to large saucepan. Add water and bring to boil. Spoon out any froth. Reduce heat, add squash, ginger, turmeric, cinnamon and simmer for 30mins until lentils are soft and creamy. Remove ginger. Stir in 1tsp salt, lots of black pepper and spinach. For the tarka, heat oil in a small pan. Add cumin and mustard seeds. When sizzling, reduce heat, and sauté shallot until soft. Add garlic and sauté until just brown. Swirl tarka into lentils. Add green chillis, serve with rice or chapatis.
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TAKE THE TIME TO PLAN The triathlon race season is over and it’s time to take a break... and to plan for next year! Yes, now is the best time to talk periodisation, and professor Greg Whyte is your guide...
PROFESSOR GREG WHYTE Former modern pentathlon Olympian professor Greg Whyte is a pre-eminent authority on exercise physiology and sports and exercise performance in the UK. But he’s probably best known for training, motivating and successfully coaching 23 Sport & Comic Relief challenges.
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STEVE SAYERS
utumn marks the end of the making repeated changes for the same Over-reaching is a common form of competition season for many, and issue by identifying the underlying problem training overload, particularly during the while you of course need to take a and ensuring you adapt the entire conditioning and transition phases, which well-earned break, now is the programme to avoid future problems. allows for super-compensation at a higher time to start the planning Central to periodisation is level compared to full recovery following process for next season. ‘super-compensation’; the every session. Carefully planning and The use of periodisation is a process of recovery following a adapting your programme will ensure “Constructing a valuable tool in training-plan fatiguing bout of exercise – the over-reaching (performance enhancing) design; it’s the planned stimulus for performance does not become over-training (performance periodised plan organisation of training, enhancement. As we increase damaging); more is not always better! underlines the generally using three cycles: the frequency/intensity/ Taking the time to carefully structure importance of macro-, meso-, and microduration of sessions, we reduce your programme before you kick-start your quality cycles (long-, medium-, and our ability to fully recover, training will allow you to focus on your coaching” short-term). The macro-cycle leading to ‘over-reaching’ where training with the confidence that you remain provides the foundations upon which we don’t fully adapt (remember, on target to achieve your goals. Constructing your plan will be built. Identifying your Training Volume = Intensity x Frequency x a periodised programme is not simple but goals for next season (i.e. your key races) Duration, increasing any of these three it underlines the importance of quality will enable you to structure your training to factors in isolation or combination increases coaching. Success is not a chance event, optimise performance at specific times. training volume and overload). and nothing great is ever achieved alone. Next is the meso-cycles, which generally last six to 12 weeks. Traditionally, these are Need advice from the Prof? Send an email to asktheprof@220triathlon.com split into four phases of training: (1) the conditioning/preparation phase; (2) the transition phase; (3) the pre-competitive/ taper phase; and (4) the competitive phase. Having built your plan, you can now add the micro-cycles, the finishing touches (the fixtures and fittings!) to each meso-cycle phase as your training progresses. The micro-cycles are your individually-tailored sessions targeting the specific determinants of performance (i.e. strength, endurance, aerobic capacity, anaerobic capacity, power, speed etc.). The micro-cyles generally last one to six weeks and you should plan these on a rolling basis to allow you to respond to the variety of changes that take place during a training season, i.e. recovery, weather, family, work etc. The key to optimising your periodisation is to remember your micro- and mesocycles are a guide and not set in stone. The structure of your short-term goals should allow you to respond to your performance and ensure you continue to move towards your long-term goal. Don’t be afraid to make changes mid-programme, but avoid
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COACHING Q&A
THIS MONTH’S COACHING PANEL NIK COOK
Tyre pressure choices Cycling writer Nik is a competitive multisporter who’s competed for Team GB in duathlon.
DR AJAI SETH
Menstruation vs training Dr Seth is a consultant in sport, exercise and rehabilitation medicine based at London Bridge Hospital.
ANDY BLOW
Swim sneezing Andy is the founder of Precision Hydration, which specialises in tailored sports hydration.
JAMES WITTS
Training with Type 1 diabetes Freelance writer and former 220 editor James specialises in sports science and endurance.
�TYRE PRESSURE CHOICES
Which tyre pressure should I use for different terrains and weather conditions? Does the length of ride and type of bike matter? Adrien Shuttleworth
Q
There’s no one-size-fits-all answer for this question as there are simply so many variables. On the road, you have to consider rider weight, tyre width and type - tubes, tubeless or tubs and road and weather conditions. It’s definitely not a case of seeing what the maximum recommended pressure on the tyre casing is and pumping up to that, though! Many novices and even some not-so-novice riders make the mistake of thinking that harder is faster, but this simply isn’t true. On the silky smooth boards of a velodrome, rock hard works, but, even on seemingly smooth roads every tiny imperfection will cause overly-inflated tyres to be deflected, skip and lose speed. A less-inflated tyre will deform to those imperfections and roll smoother and faster. Wider tyres, especially when tubeless, facilitate these faster roller lower pressures and, in conjunction with improved aerodynamics with wider rims, explain why 25mm and 28mm tyres are becoming more and more popular and 23mm tyres, once the go-to, are now found gathering dust in the bargain bucket at your local bike shop. A good starting point for road tyre pressure is to take your weight in kgs and to run that in psi in your rear tyre and 3-5 psi less in your front. See how this feels and tweak until you find a pressure that works for you. Once you’ve found your set-up, length of ride shouldn’t impact on it but, if the road surface is especially rough or it’s forecast to be wet, you might need to drop it. Once we head off-road, whether gravel or MTB, I can almost guarantee that if you come from the road, you’ll be running your tyres far too hard. Even at 80kg, on my gravel bike my pressure will be <35 psi, and on my MTB well down into the mid to low 20’s. I’m a big fan of this online calculator https://info.silca.cc/silca-professionalpressure-calculator. Nik Cook
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�MENSTRUATION VS TRAINING How do I go about aligning my workouts and diet with my monthly cycle? And what are the benefits of doing so? Phoebe Nixon
Q
In order to align your workouts and diet with your monthly cycle, it’s important to track your cycle so you’re aware of the different stages you’re at each point of the month – this will help
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you tailor your routine to suit the changes in your body. Progesterone and oestrogen levels will be at their lowest during the start of your cycle, and can cause low energy and mood fluctuations. However, it’s been proven that the body adapts and responds much better to strength training at this stage of your cycle compared to the latter stages. Therefore, this can be a good time to incorporate strength exercises, such as weight training, into your routine. There’s a surge in oestrogen and testosterone levels around the time of ovulation – which usually starts around day 14. The change in hormone levels at the stage can be a good time to implement higher training intensity and volume into your exercise regime. The final 14 days of the cycle sees progesterone levels rising, which can lower your mood. By exercising at a lower intensity during this time,
women can boost serotonin and endorphin levels to alleviate these symptoms When it comes to adapting your diet to align with your menstrual cycle, it’s very individualised. However, as always keeping a balanced diet while matching calorie intake to exercise volume and intensity will ensure you’re feeling energised throughout your cycle. As for the benefits, hormonal fluctuations during your menstrual cycle can have a positive impact on your energy levels and performance. The release of endorphin and serotonin associated with exercise has an antidepressant and mood-elevating effect, which can also help women through symptoms related to the menstrual cycle, such as a low mood. In addition to this, these hormones can also help alleviate cramps and bloating, which is associated with the menstrual cycle. Dr Ajai Seth
YOUR QUICK-FIRE QUESTIONS Q Any advice on how to avoid getting ticks on trail runs? A Countryfile magazine advise the following: As ticks are more common in woodland and heath areas, consider avoiding those when out running. If you can, run on paths, avoiding long grass or verges. Wearing lightcoloured clothing will help you easily see ticks. Using repellent is also advised. Popular choices are DEET and Permethrin, a clothing-only repellent that kills ticks on contact. To remove a tick, use fine-tipped tweezers or a tickremoval tool, not your fingers. Pull the head
of the tick firmly and steadily, without twisting it excessively, as this could increase the risk of infection or some of the tick being left behind. It’s important to properly deal with the site of the tick after it has been removed. Apply antiseptic and beware of a rash. If you can, keep the tick in a sealed jar. That way, if you develop an infection, you can take the tick to the doctor or vet and they can test the tick for disease. Q What are polyphenols exactly and why do we need them? A Polyphenols are compounds found in plants, and they can
be categorised into four main groups called lignans, phenolic acids, stilbenes, and flavonoids. Research has shown how polyphenols can help reduce the risk of disease through their role as an antioxidant and anti-inflammatory in the body. Those most widely researched are fruitderived polyphenols, sourced from cherries, blueberries, blackberries, and pomegranate, which are all rich sources. Many studies link polyphenols to recovery. A review in Sports Medicine highlighted that polyphenols’ role as an antioxidant and anti-inflammatory
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TRAINING �SWIM SNEEZING
Why do I sneeze after swimming? Is there a way of preventing it? Sophie Alton
Q
According to a 2010 research article the entitled Exercise-induced rhinitis in competitive swimmers, sneezing and general nasal irritation after swimming is a relatively common complaint and something that can seriously affect health and performance in a minority of athletes, who are particularly badly affected. It’s thought that the main culprits behind this annoying phenomenon are: water getting into the nose causing irritation of the delicate membranes in there; and, in some cases, reactions between commonlyused chemicals, like chlorine, and the bacteria, dirt and other things that inevitably gather in a pool releasing small amounts of various gases, which can also irritate the nasal cavity. There are few totally reliable ‘cures’ to the problem, but if you’re suffering with it badly then a nose clip is perhaps the number one option to try. These can be annoying in themselves for some people, but should drastically reduce the amount of water entering the nose in the first place and therefore reduce the irritation leading to sneezing afterwards. Making sure you use a proper breathing technique, and exhaling from the nose and mouth when underwater, is another way to reduce the amount of water getting up your nose if a nose clip is not a serious option for you. Also try and shower in fresh water immediately after leaving the pool, thoroughly cleaning and washing your face and potentially even using a saline nose spray to help clear pool water from the nasal cavity. Of course, if none of the above help then a visit to your doctor for some more individualised advice is likely to be the best bet. Andy Blow
A
�TRAINING WITH DIABETES
I’ve recently been diagnosed with Type 1 diabetes, how can I best manage my glucose levels and recovery when training? Ian Jones
Q
Before you start changing your exercise or feeding regime, it’s recommended you talk to your doctor or endocrinologist. That’s particularly important because diabetes can affect individuals in different ways. But rest assured, Type 1 diabetes shouldn’t stop you reaching your multisport goals, with athletes even completing double-iron events. With that
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MORE QUICK-FIRE QUESTIONS might help to reduce the oxidative stress, inflammation, and muscle pain associated with muscle damage induced by exercise, leading to faster recovery. Further studies have also shown how polyphenols may help to reduce muscle soreness and enhance recovery after exercise. Sleep is an integral part of the recovery process, and studies have also linked the use of tart cherries to improved sleep, although the
research is carried out on a specific type of cherry called Montmorency. Q What is stack and reach? A The first point to make is that there’s the stack and reach measurements that you’ll see on bike geometry charts and then there’s the stack and reach contact point measurements that apply to your position on the bike. In terms of a frame’s geometry, stack is the vertical distance from
in mind, here are athlete guidelines cited in the journal Diabetologia… • Glycaemic targets should be individualised, though, as a guideline, athletes should aim for 70%-plus of training time in the range 3.9-10mmol/l with less than 4% below 3.9mmol/l and less than 1% below 3mmol/l. These are ambitious targets, but can be achieved with diligence and technologies like a continuous glucose monitor (CGM). Supersapiens is one example. • If seeking weight loss, be very careful as severe energy restriction and dehydration can lead to serious illness. That said, since insulin’s an anabolic hormone (muscle builder), gradual reductions in both energy intake and insulin daily dose are effective at gradually lowering fat mass without compromising muscle mass and safety. • Because of the unique demands of glucose management, engage in training sessions that closely mimic those of competition day. Ideally this will include ambient temperature as this can
bottom bracket to the centre of the top of the head tube. Reach is the horizontal distance from the bottom bracket to the centre of the top of the head tube. For contact points, your reach will be from the middle of your saddle to either your elbow pads or where you hold your aero extensions. For contact point stack, measure from centre bottom bracket height, which is constant, to the top of your elbow pads.
affect blood-glucose levels. • Athletes with Type 1 diabetes may experience mild to moderate dehydration during training if their blood glucose is elevated, which can be exacerbated by the fact hyperglycaemia increases urinary water loss. So, in general, consume around one litre of electrolyte each hour. • Finally, female triathletes with Type 1 diabetes should note that the menstrual cycle sees fluctuations in carbohydrate and insulin demands throughout the month. For example, higher blood glucose levels are found during the luteal phase. Bear this in mind when fuelling before and after training. This is a big subject so please dig deeper to inform yourself further going forward. A good place to start is teamnovonordisk.com, the website of the all-diabetic cycling team. Search the ‘education’ section and take it from there. James Witts Need advice or help with any aspect of your multisport training and/or racing? Simply send an email to coaching@220triathlon.com for a chance to be featured.
WOMEN’S
TRAINING This month, we take a look at how to train and race effectively over 60… • t a time in life when many women will think about slowing down, the female triathlete is probably not quite ready to retire the tri-suit just yet… and rightly so. As a woman over 60, it’s vital to remain active for health and longevity. Post-menopausal age women are, sadly, at an increased risk of heart disease, type 2 diabetes and osteoporosis, but training for triathlon enables women to meet the NHS exercise guidelines for women over 65, which are:
A IMAGE TARA MOORE/GETTY IMAES
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Aim to be physically active every day. Any activity is better than none. The more you do the better, even if it’s just light. Do activities that improve strength, balance and flexibility on at least two days a week. Do at least 150 minutes of moderate-intensity activity a
JESSE LAMBERT-HARDEN
Jesse is a nutrition and lifestyle coach and personal trainer, specialising in female health and performance. She’s also a member of the coaching team at Her Spirit.
week or 75 minutes of vigorousintensity activity if you’re already active, or a combination of both. Reduce time spent sitting or lying down and break up long periods of not moving with some activity.
Rather than thinking of ageing as something to hold you back, it can be a time of opportunity, particularly if your children are older and you’re not working as much. You may therefore have more time to dedicate to your training and have more time to build a more holistic, periodised programme, rather than just hammering the roads or the pool. Now is also a great time to become smart with your training and recovery; understand and overcome any barriers; and continue to enjoy triathlon for many more years. Or even take it up for the first time – it really is never too late in this sport. Just remember to be realistic with the events that you schedule in. Are
your goals realistic with the time you have available to train and the energy levels that you have? And if your mojo is off, why not try connecting with training buddies, communities such as Her Spirit or tri clubs? They’re great for friendship, connection and accountability.
DEALING WITH THE MENOPAUSE By the age of 60, most women will be post-menopausal (the average age of the menopause is 51). With this comes an increased risk of osteoporosis, so adapting training to further protect muscle mass and therefore bone health is crucial. Some women do continue to experience menopausal symptoms such as hot flashes, which can affect training and sleep, so it’s important to be aware of these, listen to your body and rest if you’re experiencing low energy levels. It’s worth noting here that hormone replacement therapy (HRT) is a good first-line treatment for many of these discussion X
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TRAINING
points, and also offers health protective benefits. (Always speak to your GP before taking any supplements to ensure that they don’t contraindicate any health conditions you may have or any medications you may be taking.)
MAINTAINING MUSCLE MASS As we age, our muscle mass declines, further accelerating post-menopause. And because triathlon is an endurance sport, it also means it’s catabolic, i.e. it burns said precious muscle. So we need to focus on protecting the muscle as much as possible. To do this, you should incorporate full-body, multi-directional strength training twice a week (e.g. squats, lunges, press-ups, rows, deadlifts and core training). The good news here is that strength training also protects our bone health: more muscle mass supports the bones while load bearing exercises help to improve bone mineral density. But this doesn’t mean spending hours in the gym. In fact, by
TESTIMONIALS:
TRAINING OVER 60 Members of the Her Spirit community share their stories about training over 60. I’m 61 and hoping to take part in my first triathlon next year. This year I’m learning how to front crawl at Matlock New Bath Hotel. I turned up at the triathlon club as a breaststroke swimmer, where they started me on my journey of learning freestyle. It’s really been the turning point in helping me to heal after a period of severe depression. The physical exercise, the need to concentrate on the skill you’re learning and the lovely new people I’ve met really helps.” Paula Kent, Matlock, 61.
Her Spirit offers a community of supportive women who you can connect with. Yoga, pilates, nutrition and mindset coaching are a huge complement to the training plans on offer, plus access to women’s GPs for all your medical questions.
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I did my first GO TRI this year. I like to swim, cycle and run, when I can chat with friends in organised groups like the Breeze cycle rides. I’m still in work but now that my children are grown up, I have more time to train. I’ve cycled for years, then added running about three years ago and started swimming last year when I started the GO TRI training in 2020 with a friend. The best thing is I feel fitter than I ever have, and I like meeting new, enthusiastic people through the different activities. We’re aiming to keep up with the training over winter and get faster and fitter for a 2022 event.” Jackie P, Leeds, 61
/ November 2021
reducing the length of time you spend on the road or in the water by 20 minutes you can fit in an effective strength training workout at the end of your session. (The Her Spirit app has a large offering of both live and pre-recorded strength and core classes that are easy to schedule around your training.)
“Strength training is key at this age as it protects both muscle and bone health”
KNOW YOUR NUTRITION Eating enough protein (between 1.2-1.6g per kg of body weight per day) will also help preserve the muscle tissue. Practically speaking, if protein makes up a quarter of your plate at mealtimes (three to four meals per day) it should be enough to cover the basics. If you’re struggling to achieve your desired protein intake, supplements such as whey or vegan blends can be a useful and convenient addition to an athlete’s diet. Alongside resistance training, creatine supplementation can further improve muscle mass and bone mineral density, and has also been shown to improve mood and cognition. You also need to make sure you consume enough calories to support your training. If you lose or gain weight, this is a straightforward way of gauging where you need to adjust. Too few calories and you will lose weight and often feel lethargic, irritable and have trouble sleeping. It will also take longer for your body to be able to adapt, repair and be ready for the next training session. A whole foods diet containing plenty of variety and colour is required to ensure that you have enough nutrients to support your health, performance and recovery. Active individuals require more than the average person, so a good quality multivitamin is like an insurance policy, particularly if you restrict your diet in any way. Finally, don’t forget to include calcium in your diet, and take a vitamin D3 supplement, especially through the autumn/ winter months.
also make being on the bike for long periods of time uncomfortable. Speak to your GP about treatment, such as HRT and pelvic floor physiotherapy. You might also want to consider changing your saddle.
RECOVER APPROPRIATELY It takes longer to recover from exercise, so paying attention to sleep, rest days and fuel will help you to recover better and, consequently, train better. If you’re experiencing stress or post-menopausal hot flashes that make sleeping difficult, listen to your body and rest if you feel tired. Make sure you have great sleep hygiene, a regular and consistent wake-up and bedtime and, if you have the opportunity, rest or even nap during the day. Magnesium supplementation can help with your sleep if you’re having issues. Rest days are a great opportunity to not only recover, but also to build in active recovery such as mobility and stretching to keep the joints supple. Again, there are a wide range of classes on the Her Spirit app to help you with this.
ADAPT TO JOINT PAIN Many women find that running off-road on softer ground for reduced periods of time is kinder on the joints, alongside wearing cushioned, not-too-worn footwear. Omega 3 fatty acids and curcumin (active ingredient in turmeric) can aid the reduction of inflammation in the joints. Curcumin has also been shown to reduce muscle soreness and aid faster recovery.
TRAIN YOUR PELVIC FLOOR
FINAL THOUGHTS
The structural integrity of the pelvic floor muscles as we age can often result in incontinence, which can be a huge worry for fear of leakage while exercising. It’s therefore important to train your core and pelvic floor in the correct way using specific exercises and breathing techniques. Vaginal atrophy may
Being over 60 is a new, different phase of life, but by following these train-smart tips and advice, you’ll be winning your age-group in no time! Just remember – strength training, rest and fuelling. Plus, as at any age, listen to your body. If you need to rest, do it, and your training and racing wll thrive.
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how was it for you?
ALPINE ASCENTS Widely recognised as the most mountainous triathlon in France, the Madeleine Triathlon is no easy feat. After spending four hours tackling the course, Anne-Sophie knows this all too well. Here’s how she got on… WORDS ANNE SOPHIE PIERRE IMAGES L MONTICO
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MADELEINE TRIATHLON
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how was it for you?
MEET ANNE-SOPHIE Anne-Sophie Pierre, 21, has just graduated from the University of York and is now back in her homeland of France to pursue triathlon full time. She describes herself as “ambitious, positive, competitive, and with a mind full of dreams waiting to be accomplished.”
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fter a long 13km descent, I reach the bottom of the second climb and it hits me all at once; heat, hunger and fatigue. The next few kilometres are tough, every pedal turn a battle, my muscles aching and my positive mindset nowhere to be found. I think about giving up and walking up the rest of the hill, but I remind myself that if it’s hard for me, it’s hard for everyone. I owe it to myself to finish. Anyway, if I stop, how would I get to the top? I have no choice but to just pedal on. I pop my last gel, hoping for an instant boost of positive energy. It kicks in after what feels like a lifetime, but I get to the top in a somewhat decent physical and mental headspace. I did it. I’m Anne-Sophie, a newbie triathlete who now dedicates over 20 hours per week to training. I got into triathlon after being bored of just running and quickly fell in love with the sport and its community. I moved away from England to join a team in France (where I’m from), where I finished university online and trained on the side. I’ve done a few hard and mountainous triathlons since the start of the year, but nothing like the challenge I was about to take on. The swim in the Madeleine Triathlon is the only flat section you’ll see. Starting from the ski town of SaintFrançois–Longchamp, 90mins from Grenoble, it’s known as the most mountainous triathlon in France, with a 53km bike course that has 2,200m of elevation gain, which is spread out over two difficult climbs. Both climbs contain numerous long stretches of riding with gradients reaching between 11-14%. The result is a unique atmosphere where no one is focused on speed, but just on getting to the top. My last race was the Alpe D’Huez triathlon and it did not go according to plan...at all. A bad stomach ache made putting any power on the bike and run a massive struggle. It left me hungry for more; hungry to get better on the climb and execute a race I was proud of. I spent about two weeks prior to the Madeleine Triathlon at an altitude of 1,550m to get acclimatised. Performing at altitude is much harder due to the lower availability of oxygen and the body responds by increasing its red
/ November 2021
blood cell volume. The build-up was fantastic, with around 30 hours of training in week one and de-loading in week two. I felt stronger in my swim, my weakest discipline, and I improved my pedal stroke by climbing the breathtaking nearby cols.
FAST AND FURIOUS My kit is ready, the stickers are stuck on my seat post and my bib is tied to my race belt. It’s the night before and I want to make sure I have as little to do as possible tomorrow morning. It’s a 1pm start so I’ll sleep in as late as possible, but now all that’s left to do is fill up my water bottles, tie my braids and have my usual banana overnight oats three hours before the start. At 9am, I head to T2, which is sat at the top of the second climb. I excitedly set up my running shoes, socks, a gel, a cap and a bottle. They’re predicting a hot day ahead. I check, double check and triple check I have everything set up in T2 and everything I need for the rest of the race, as there’s around a 30km bike descent to get down to T1, and absolutely no chance of getting back up once you’ve gone down. Before it’s time to head to the start line I squeeze in a quick swim to warm up my muscles, get the blood pumping and to feel reassured that I won’t suffer from the temperature shock when I race into the water. I’m nervously excited but also apprehensive, as I know the mass start will make the swim feel like
c Ann-Sophie, “nervously excited but also apprehensive” pre-swim
MADELEINE TRIATHLON
“The swim is the only flat section you’ll see in this entire race” being stuck in a washing machine. I don’t have a specific goal for this race. I’m coming off a two-week training camp at altitude, so I won’t be fresh for the race, but I want to give it my all and perform to the best of my ability. I find myself in the middle of the first pack trying to cling on to fast feet in front of me. It’s not easy and, being small and having a smaller body mass, I get dragged back by other triathletes swimming through. But the swim goes by smoothly and I come off the back of the first pack. I have no idea what position I’m in, but I have no time to think about it. I start speeding through T1 where I throw all my gear into a bag and take it to the truck for the organisers to bring up to T2. I’m finally on my bike now, my strongest discipline.
UP, UP AND AWAY As soon as I mount my bike I feel really good. I hold myself back and avoid giving all I’ve got to the first ‘flattish’ portion of the race. It’s hard when you see your competitors sprinting ahead, but I remind f
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how was it for you?
c Ann-Sophie smiles through the climbs, of which there are two in this notoriously mountainous tri
myself that the real challenge is the two climbs ahead. Pace yourself. The first climb begins with the Lacets Montvernier (French for the laces of Motvernier), 18 hairpin turns with an average gradient of 8.2%. I have no idea what position I’m in, but I know I’ve passed a few women and, more importantly, with each hairpin turn I keep feeling physically stronger and mentally in my competitive headspace. The first climb is over quickly and as I pass the first checkpoint I take the time to not only fill up my water bottles, but also dunk myself in some water. It’s just what I need to cool myself off ready for the second climb. So far, everything is going to plan. I start the descent with an aura full of confidence. I can feel the warm wind gliding along my body. I pick the speed up and it feels good. But then there’s a bump, and I don’t see it in time. One of my gels, which was firmly taped onto my bike, flies off. It’s gone. I take a split-second decision to not stop and just deal with the consequences. Soon after, I pay for my mistake. At the beginning of the harder second climb an intense wave of fatigue hits me due to the debilitating combination of heat and little nutrition. The next few kilometres are very difficult, every pedal turn is a battle, my muscles are aching and my positive mindset is nowhere to be found. I think about giving up and walking up the rest of the hill, but I remind myself that if
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it’s hard for me, it’s hard for everyone. I pop my last gel, hoping for an instant boost of positive energy. It kicks in after what feels like a lifetime, but I get to the top in a somewhat decent physical and mental headspace. I did it.
MIND OVER MATTER I hurry through T2 to make up as much time as possible. My legs feel good and I get excited again, but after 10 seconds my stomach gargles. I must’ve drunk too much water! I start doing the math of how much I consumed, contemplating where I went wrong. But there’s no time for regrets. Just keep moving. Focus on the finish line ahead. The run course consists of three 2.5km loops around a ski station situated at an altitude of 1,650m. And just in case you’re not tired enough yet, there’s around 150m of climbing. They don’t call it the most mountainous triathlon in France without good reason! As I go through the first two loops, my stomach really bothers me, my body feels weak and my mind refuses to push my body. I decide to walk some of the uphill portions so I can catch my breath and lower my heart rate. I don’t normally do this but it’s vital to keep me going. As I’m about to leave for the last loop I see my boyfriend, Solly. He starts running and saves my third lap. Almost instantly I forget the pain I’m in and feel uplifted. I start to laugh as I realise how much my mental headspace
RACE BY NUMBERS ELEVATION GAIN
2,350M SWIM
1,300M
BIKE
53KM RUN
7KM
MADELEINE TRIATHLON
“But then there’s a bump, and one of my gels flies off. I take a split-second decision to not stop. Soon after, I pay for my mistake”
really affected the final section of this triathlon. Throughout the entire second half of the race I question why I do the sport, why I put myself through so much physical and mental pain, but when I cross the finish line it all becomes clear. I feel a massive sigh of relief that over four hours of racing is complete, but I also feel very hungry. I readily accept the bag of food the organisers provide at the finish and spend a good 20 minutes eating before doing anything else. Mentally I’m exhausted from having to fight my negative mindset for so long, but also proud of myself for not giving up and finishing first in my age-group (20-24) and seventh woman overall. My race, objectively, wasn’t terrible, but a lot could have gone better, and I know there’s always room for improvement. The crowd at the Madeleine Triathlon was amazing and the other competitors were great, too. You share a unique bond with those racing around you, as you’ve all done something that not many will ever even think to attempt. Endurance events are special, they make finishing a race a big accomplishment and a rush that I can’t even put into words. It’s a feeling that leaves you wanting more. To train more. To race more. To win more. And that’s exactly what I’m going to do.
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race calendar Pick your races and plan your season with the 220 Knowhow event guide CRAGGY ISLAND TRIATHLON
ANDY MCCANDLISH
2-3 OCTOBER A unique, entirely off-road event that sees competitors swim across the sound of Kerrera from the mainland to the unspoilt Hebridean island of Kerrera, off Scotland’s stunning West coast.
PLEASE NOTE: DUE TO COVID-19 RESTRICTIONS, THE SITUATION WITH RACES IS STILL CHANGING, SO PLEASE REFER TO INDIVIDUAL RACE WEBSITES FOR THE MOST UP-TODATE INFORMATION.
2021
OCTOBER TRI SPEAK
Wondering what a ‘brick’ is, or where to find your M-dot?! Make things easy with our guide to common tri terms… Age-grouper Non-pro triathlete (most of us!) Aerobic Aerobic exercise involves or improves oxygen consumption by the body AnaerobiC How much energy your body can produce without using oxygen Bilateral breathing Breathing every 3 strokes when swimming Brick session When you ‘brick’ two disciplines together, e.g. bike & run DNS/dnf/DQ Did not start/Did not finish/ Disqualified
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2
CLEVELAND JUNIOR DUATHLON (various tri star dists). Middlesbrough Cycle Circuit, Middelsbrough Sports Village. clevelandtriathlon.co.uk KIELDER RUN-BIKE-RUN (11km R/ 25km B/ 6km R). Kielder Waterside & Forest Park, Kielder Water, Northumberland. kieldermarathon.com
2-3
CRAGGY ISLAND TRIATHLON (various dists). Isle of Kerrera near Oban, Scotland. durtyevents.com
3
SWYD TRIATHLON (sprint & Olympic). Barry Island, Glamorgan, South Wales. allornothingevents.com
OULTON PARK AUTUMN DUATHLON (various dists). Oulton Park, Little Budworth, Cheshire. opevents.co.uk WARWICKSHIRE TRIATHLON (various dists). Stratford Leisure Centre, Stratfordupon-Avon, Warwickshire. uktriathlon.co.uk GOOLE SPRINT TRIATHLON (various dists). East Riding Leisure Centre, Goole, Yorkshire. fastfwdsports.co.uk GREAT NOTLEY AUTUMN DUATHLON (4km R/20km B/4km R). Great Notley Country Park, Braintree, Essex. born2tri.com THRUXTON MASS ATTACK DUATHLON (various dists). Thruxton Motorsport Centre, Andover, Hampshire. thruxtonmassattack.co.uk
EUROPEAN CHAMPS QUALIFIER
WORLD CHAMPS QUALIFIER
BRISTOL SPRINT TRIATHLON (750m S/20km B/5km S). Cumberland Basin, Bristol, South West. toughrunner.com HAVERTRI – THE ADAMS HARRISON TRIATHLON (Sprint, duathlon, and aquathlon). Haverhill Leisure Centre, Haverhill, Suffolk. eventbrite.co.uk THE LAST TRI LYDNEY (Sprint and Olympic). Bathurst Pool Lydney Lido, Lydney, Gloucestershire. trimaxevents.com NEATH VALLEY TRIATHLON (400m S/22km B/3km R). Vale of Neath Leisure Centre, Glynneath, Wales. neathvalleytriathlon. weebly.com
9
MUMBLES TRIATHLON (various dists). Mumbles, Swansea, Wales. mumblestri.com BRITISH AG CHAMPS
GO TRI HER SPIRIT NOTTINGHAM (various aquathlon dists, women-only). Spring Lakes Water Sports Centre, Long Eaton, Nottingham, Nottinghamshire. gotri.org GO TRI MANCHESTER AIRPORT (various duathlon dists). Brittania Airport Inn, Altrincham Road, Wilmslow, Cheshire. gotri.org WINDSOR AUTUMN DUATHLON (various dists). Dorney Lake, Windsor, Berkshire. f3events.co.uk
10
COTSWOLDS SPRINT DUATHLON (5km R/18km B/5km R). Sudeley Castle & Gardens, Gloucestershire. toughrunneruk.com COWMAN DUATHLON (various dists). Emberton Country Park, Olney, Milton Keynes, Buckinghamshire. bigcowsports.com
TRI ENGLAND NATIONAL CHAMPS
EASTBOURNE DUATHLON (5km R/19km B/2.5km R). Helen Garden, Eastbourne, East Sussex. eastbourneduathlon.co.uk EREWASH TRIATHLON (400 S/16km B/5km R, aquathlon and aquabike). West Park Leisure Centre, Long Eaton, Derbyshire. erewashtri.com TORBAY TRIATHLON AUTUMN (400m S/15km B/5km R, plus, Go Tri and Tri Star). Torbay Velopark, Paignton. sportivaevents.co.uk GO TRI COWES DUATHLON (3km R/ 11km B/ 1.5km R, plus junior events). Cowes High School, Crossfield Avenue, Cowes. gotri.org GO TRI HAMPTON POOL (216m S/8km B/2km R, plus duathlon dists). Hampton Pool, High Street, Hampton. gotri.org HAMPTON POOL SPRINT TRIATHLON (432m S/20km B/5km R). Hampton Pool, High Street, Hampton. firststrideevents.com SUN CITY DUATHLON (5km R/20km B/5km R). Grand Hotel Sunderland, Tyne & Wear. suncitytri.co.uk THE FELIXSTOWE TRIATHLON (various dists and relay). Felixstowe Leisure Centre, Felixstowe, Suffolk. felixstowetriathlon.uk THE OSPREY SPRINT TRIATHLON (300m S/ 17km B/ 5km R). The Osprey Leisure Centre, Castletown, Portland. bustinskin.com ABERSOCH TRIATHLON (sprint & Olympic). Abersoch Harbour Beach, Abersoch, Pwllheli, North Wales. abersochtriplecrown.com
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WILDFLOWER DUATHLON (5km R/30km B/5km R). National Botanic Garden of Wales, Llanarthne, Carmarthenshire, Wales. toughrunneruk.com
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DERBYSHIRE DUATHLON (various dists). Carsington Water, Ashbourne, East Midlands. activetrainingworld.co.uk GO TRI AQUATHLON SCUNTHORPE (various dists). The Pods Scunthorpe, Ashby Road, Scunthorpe. gotri.org HALESOWEN DUATHLON (4km R/20km B/8km R). Walton Country Park, Halesowen, Birmingham. halesowentri.org NORTHUMBERLAND DUATHLON (various dists). Druridge Bay Country Park, Morpeth, Northumberland. vo2maxracingevents.co.uk STAUNTON HAROLD DUATHLON (various dists and kids). Staunton Harold Estate, Ashby-dela-Zouch, East Midlands. endorphinsport.com DORNEY DUATHLON (various dists). Dorney Lake, Eton, Berks. dorneytriathlon.com DEVON DUATHLON (various dists). Bicton College, Budleigh Salterton, Devon. sportivaevents.co.uk
24
SWYD TRIATHLON
3 OCTOBER The final stage of this year’s Welsh Triathlon Super Series sees athletes descend on Barry Island for an open-water swim, closedroads bike and a fast-and-flat run.
Centre, Dorney, Windsor, Berkshire. f3events.co.uk
7
HILLINGDON FAMILY DUATHLON (various dists). Minet Park Cycle Circuit, Hayes, West London. hillingdontriathletes.co.uk GO TRI AQUATHLON SCUNTHORPE (various dists). The Pods Scunthorpe, Ashby Road, Scunthorpe. gotri.org DONUT DUATHLON (5km R/15km B/2.5km R, plus junior events). Torbay Velopark, Paignton, Cornwall. sportivaevents.co.uk ROCKET RACE ATLANTIS THE ALTERNATIVE TRI (2km stand up padleboard/10km cyclocross/ 5km obstacle course sprint). Buckland, Betchworth, Reigate.rocketrace.co.uk
WINDSOR & ETON AUTUMN CLASSIC DUATHLON (various dists). Eton College Rowing
GO TRI DUNHAM MASSEY DUATHLON (2.5km R/14km B/ 2.5km R). The Bramley Farm, Altrincham, Greater Manchester. gotri.org
GO TRI WOODFORD COMMUNITY DUATHLON (2.4km R/10km B/ 2.4km R). Woodford War Memorial Community Centre, Stockport. gotri.org
30
GO TRI READING (2km R/10km B/2km R). Green Park Conference Centre, Reading. gotri.org
31
NOVEMBER GRAFHAM WATER SPRINT DUATHLON (5km R/ 20km B/2.5km R). Grafham Water, Huntingdon, Cambs. activetrainingworld.co.uk
13
14
20
BIG COW SPORTS
COWMAN
10 OCTOBER Choose from four different distances – the Cowman, Longhorn, Calfman and Stampede – that all take place in the picturesque Emberton Country Park.
THE CHILLY DUATHLON (3.2km R/16km B/ 3.2km R). Castle Combe Race Circuit, nr Chippenham, Wiltshire. dbmax.co.uk
21
27-28
ESCAPETOAFAN OFF-ROADDUATHLON (various dists). Afan Forest, near Port Talbot, South Wales. toughrunneruk.com
ALL OR NOTHING EVENTS
Drafting Hitching a ride on someone else’s slipstream in the bike or swim Intervals Intensive training using repeated on/off efforts M-Dot Abbreviation for the Ironman logo - often seen as a tattoo! Rest interval (RI) Period of rest between reps T1/T2 ‘Transition 1’ (swim to bike) and ‘Transition 2’ (bike to run)
DECEMBER BLACK COUNTRY TRIATHLETES SPLASH & DASH (4oom S/5km R). Wombourne Leisure Centre, near Wolverhampton, West Midlands. blackcountry triathletes.com GO TRI AQUATHLON SCUNTHORPE (various dists). The Pods Scunthorpe, Scunthorpe, Lincolnshire. gotri.org
5
GO TRI MANCHESTER AIRPORT DUATHLON (2.5km R/18km B/2.5km R). Britannia Airport Inn, Wilmslow, Manchester. gotri.org DORNEY LAKE CHRISTMAS DUATHLON (various dists). Eton College Rowing Centre, Dorney, Windsor, Berkshire. f3events.co.uk
11
Taper Reducing your training in the days just before your big race Time trials A setdistance session, where the aim is to swim as fast as you can over the allotted distance Transition area The place where you rack your bike and swap kit between disciplines V02 max A measure of the body’s maximal ability to use oxygen to produce energy
November 2021 /
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PUSH YOUR LIMITS
We follow three age-groupers as they take their racing to the extreme
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THE ART OF FAILING
How to turn race disappointment into multisport success November 2021 /
/ 96
The world’s best riding advice BikeRadar is your premier source for news and reviews of bikes and cycling kit. Whether you’re a beginner or a former pro, a roadie or a mountain biker, ZH SULGH RXUVHOYHV LQ R HULQJ \RX WKH ZRUOG V EHVW ULGLQJ DGYLFH
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DANIEL SEEX
TWO-TRICK PONY As we approach the end of the 2021 tri season, Brunty reflects on his inability to master all three tri disciplines at once
MARTYN BRUNT
Martyn is tri’s foremost average athlete and is living proof that hours of training and endless new kit are no substitute for ability.
Why can I never do well in all three disciplines of triathlon at the same time? Why is it that whenever I hit some kind of form in one part of the sport, the wheels fall off in another? I realise this is probably a common cry among most age-groupers who are trying to squeeze in our training alongside jobs, families and domestic chores. But being good at swimming, cycling and running all at the same time seems to be the exclusive preserve of elites or people with job titles like ‘personal trainer’. I’ve been doing this sport for two bloody decades now and I can’t think of a single occasion where I’ve achieved consistent competence in all three sports at once. This has been brought home to me in spades recently following my efforts to recapture my once proud swimming form. Swimming is the one part of tri I’ve ever shown any kind of ability in, but, thanks to
weekend warrior
“Being good at all three at the same time is the exclusive preserve of elites” 98 /
/ November 2021
lockdown pool closures, I basically took an entire year off. As other Masters swimmers will know, once you get past your 40s then taking any more than a week off swimming causes a Grand-Canyon-like dip in your speed, so you can imagine what having the best part of 52 weeks off did. Naturally I hated this, because being beaten by people I used to thrash does not a happy Brunty make. I therefore set about rectifying this situation with a level of effort I normally reserve for prerace visits to the portaloo, going from no training for a year to 18,000m of swim club sessions a week. At this point I should point out that at the same time as my catastrophic loss of swim form, my cycling and running speeds had rarely been better, especially my endurance running where, thanks to mile upon mile of crossploughland slogging with my dog Bertie, I was so run-fit I was able to knock out two 3:30hr marathons on two consecutive days. And the fact that I had two in two days tells you how bad I still am at race planning, and how mean I am that I’d rather suffer the agony of a second race in two days than lose my entry fee.
Back in the pool, I’m happy to report that after much thrashing about and gnashing of teeth, my swim form started to slowly improve in that I was getting dropped during the main set rather than half way through the warmup. Buoyed with growing confidence I was easy meat for the coach who suggested taking a team to an openwater event in the Cotswolds. There was a range of distances to choose from including 1,500m, 3.8km, 5km, or there was one place left in the 10km – we all know which distance I was of course going to enter. The race involved 10 x 1km laps of the lake, which was too far for comfort by about 8,000m, but thanks to the kind of bitter, relentless plodding for which I am known and hated, I managed to cling grimly on until lap seven whereupon the field around me began to struggle and I started to go through people with the speed of my dad’s home brew. In the end I finished sixth in 2:48:55 and claimed the first male vet 50 prize. So, up to speed in two parts of tri. Only it wasn’t. Fresh from my foray into the lake, I took part in an ultra marathon the following weekend, this one along an old railway line in Shropshire. Fancying my chances in a way that suggests I’ve learned nothing from 20 years of failure, I set off boldly at the front, only to be passed by one, then two, then five, then 10 other runners, while I moved at a speed which suggested I was still in the lake. With nine miles to go I cracked like Alex Porter’s handlebars and came over the line so far down you’d get RSI in your thumb scrolling the results to find me. So, what have I learned from all this? Absolutely nothing of course. I know, as I’ve always known, that being in form in two sports at once is the best I can manage, and there will always be at least one part of any tri where I’m going to struggle. I just wish I could predict which bloody part.
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