1ssdcsdc

RECOVER FASTER! POST-RACE TRAINING PLAN

THE UK’S NO.1 TRIATHLON MAG

BEST ROAD BIKES FOR £1,000

HOW TO

IT'S NOT OVER YET!

TRAIN SMARTER

& AVOID INJURY

RACES STILL TO DO IN 2017

PROTEIN PACKED MUSCLE MEALS P99 28

PAGES OF GEAR

BIKE JACKETS

ESSENTIAL TRI KIT

RECOVERY DRINKS

10 lightweight layers tested

Over 87 must-buy products inside

Which will help you train harder?

PLUS Pool goggles, base layers, trail running gear

EASY WAYS TO RUN FASTER GET THE PERFECT AERO POSITION SWIM LONGER IN COLD WATER

RESEARCH, SCIENCE, REALITY At huub we are driven by delivering the worlds fastest wetsuit. Delivered by the science, research and reality of everyday triathlon life.

It takes an industry veteran, a professor of human movement through water and the knowledge of Swimsmooth to create our suits, tested and proven to deliver gains in your swim.

If you don’t believe us, ask the Brownlee Brothers.

FACEBOOK.COM/HUUBDESIGN @HUUBDESIGN

RIBBLE AERO 883 Gain An Aero Advantage. The Aero 883 ‘blew our minds’ at BikesEtc magazine - it won their Aero Bike Challenge group test and won the Gold Award. Its short top tube and head tube mean that the Aero 883 is perfect for both road racing and triathlon and offers a lower aerodynamic front position. The Aero 883 is our most aerodynamic road frame.

Di2 and EPS ready frame I Large Kamm-Tail seat tube I Hidden Seat clamp I Press Fit BB increases stiffness and improves power transfer I Aero tubing and internal cables I Direct mount brake calipers

From Ç1,399

RIBBLE IDENTITY GUIDELINES

SALE

Great Savings on Triathlon kit

ribblecycles.co.uk

SWIM.CYCLE.RUN At CycleSurgery, providing the best products, support and services to riders, racers and commuters, is at the heart of everything we do. If you’re getting more serious about triathlon, visit us online or at one of our specialist stores in Exeter, Leeds or King’s Cross, London to find the best brands and expert advice.

Want to put some speed in your step? Visit our friends at

CYCLESURGERY.COM

contents on the cover

RECOVER FASTER! POST-T RACE TRAINING PLAN P94

BEST ROAD BIKES FOR £1,00O P76 15 AMAZING RACES STILL TO DO IN 2017! P48 KIT ZONE P58

P38

How to avoid common but potentially catastrophic mistakes to help you perform at your best

HOW TO TRAIN SMARTER & AVOID INJURY P38 PROTEIN-PACKED MUSCLE MEALS P99 EASY WAYS TO RUN FASTER P92 GET THE PERFECT AERO POSITION P90 SWIM LONGER IN COLD WATER P71

KIT ZONE TRAINING KNOWHOW JAMES MITCHELL

TURN OVER FOR MORE i

October 2017 /

/7

THE LATEST TRI GEAR P58

The newest kit from the world’s biggest brands, tested to the max

SET YOUR SWIM TRAINING BENCHMARK P88

It’s time to measure progress and set goals

JAMES MITCHELL

STAY FAST INTO YOUR FINAL RACE P92

Build killer speed with this 75min sesh

THESECRETSTUDIO.NET

JAMES MITCHELL

KIT ZONE

TRAINING

DIVE INTO THE WORLD OF TRI

THE LATEST GEAR - TESTED BY EXPERTS

BOOST YOUR PERFORMANCE - TODAY!

THE HOW, WHAT & WHERE OF RACING

THE BIG PIC P14

THE LATEST TRI GEAR P58

SWIM SET YOUR SWIM TRAINING BENCHMARK P88

HOW CAN I ADAPT MY TRIATHLON TRAINING FOR DUATHLON? P116

Stunning triathlon pics

QUICK SCIENCE P19

Vitamin D – it’s sunshine in a pill

STATE OF PLAY P20

Ironman penalises pro mothers

HOTTEST NEW GEAR P22

Polar M439 and run base layers

RACE INSIDER P25

Top tips for the Xterra Worlds

TESTING SOON P26

Michael Phelps’s Xceed goggles

WHY I TRI P28

Tech head Jason Bradbury

PRO BIKE SPEC P30

David McNamee’s Cervélo P5X

HOW TO P32

Keep warm on cold bike rides

DREAM RACE BIKE P34

Meet the Evo2Max Nebula R-9

8/

/ October 2017

All the newest swim, bike and run kit on the market, tested by the 220 team. Plus, final verdicts delivered on three long-term test items

LIGHTWEIGHT BIKE JACKETS P65

As temperatures drop with the approach of autumn, keep the chills at bay with a bike jacket.

We test 10 for men and women

COLD-WATER SWIM KIT P71

Don’t let the lack of heat put you off open-water swimming… suit up with this selection of swim armour to combat the cold

RECOVERY POWDERS P75

We test four protein powders to see which one provides an extra scoop of post-training benefits

A GRAND DAY OUT P76

They may be one-grand masters but how much flash do these three bikes have?

KNOWHOW

Find your critical swim speed and use it to pace your sessions

What you need to do to go from three sports to two

BIKE BE FIT AND FAST ON THE BIKE P90

CHRISSIE WELLINGTON P117

Learn to hold the best aero tuck even when you’re at top speed

RUN STAY FAST INTO YOUR FINAL RACE P92

High-speed intervals to help boost your run performance

TRAINING PLAN RECOVER FROM RACE SEASON IN JUST 4 WEEKS! P94 One month post-season plan

NUTRITION PROTEIN-PACKED RECOVERY MEALS P99

Four recipes to help you rebuild after a hard training session

Q&A ASK THE MAN P102

Six-time Ironman champ Dave Scott on how to break out of a run speed rut, plus our panel of experts answer your tri Qs

The four-time IM world champ shares her top tips for beginners

KIT GUIDE P118

The best kit for every budget

RACE CALENDAR P120

All the domestic multisport races in the coming months FAO 220 P36 Write or email the 220 office and have your say SUBSCRIBE P84 Save 35% and get Aqua Sphere goggles HOW WAS IT FOR YOU? P108 Richard Stabler takes on Norway’s Norseman WEEKEND WARRIOR P130 Brunty weighs up injury treatment options

ADVANCED TECHNOLOGY / MECHANICAL PRECISION

COLOURFUL CHARACTERS. Photo: Sebas Romero

ANDRÉ GREIPEL - LOTTO SOUDAL

THE NEW LEZYNE LITE DRIVE 700XL OUR HIGH PERFORMANCE, SUPER-COMPACT CYCLING LIGHT

Ultra high-output LEDs producing up to 700 lumens. Compact, durable and heat-dissipating machined aluminium body. Eight modes, including ultra high-visibility Daytime Flash.

Overdrive Race Mode toggles between Overdrive and Economy. Mode Memory function returns light to selected mode when turned back on. Enhanced MOR (Maximum Optical 5HÀHFWLRQ OHQV ZLWK EXLOW LQ VLGH YLVLELOLW\ +LJK VSHHG $PS 86% FKDUJLQJ ZKHQ XVHG ZLWK FRPSDWLEOH ZDOO DGDSWHU 9HUVDWLOH VWUDS VHFXUHO\ PRXQWV WR DOO VWDQGDUG EDU VKDSHV HYHQ including aero bars. Advanced Li-Ion battery for superior run times.

J LQFOXGLQJ VWUDS PRXQW

&RORXUV %ODFN 6LOYHU 3XUSOH 5HG %OXH

3528'/< ',675,%87(' %< 83*5$'( %,.(6 /7' | 83*5$'(%,.(6 &2 8. | 01403 711 611 | WWW.LEZYNE.COM

SRP: £56.99

STRATOSPHERE / Performance under pressure.

We set out to build in functionality and long lasting durability when designing our track pump range. The flagship Stratosphere Pro model uses the finest materials available, a baseplate made from moisture-resistant, marine-grade plywood, a sandblasted aluminium body and a stainless steel braided hose.

User experience is placed front and centre across all Stratosphere models, offering a winning combination of functionality and power.

Feature packed and rider focussed, our Stratosphere track pumps are an essential item for any discerning cyclist.

fabric.cc

Sport £29.99 | Race £54.99 | Pro £79.99

The micro-road pumps from Fabric offer a winning combination of portability and power, small enough to carry in your jersey pocket while delivering 120psi of inflation. Compactness is achieved by integrating the handle and barrel in an ‘overhandle’ design, a clever retractable head offers protection to the valve.

Housed in a tough sandblasted aluminium case the Fabric micro-road pumps are an essential item for any discerning road cyclist.

Taking time out for a run during a recent photoshoot. We were in pine forests close to the BEST Swim Centre in Mallorca and setting the pace was triathlete Lauren Freeman.

FROM THE EDITOR...

TURN TO P84 TO SUBSCRIBE TODAY!

So here’s how it is. We’re triathletes. Multisporters. We don’t do ‘three sports’, we do one wonderful sport with some added challenges thrown in. Transitions, trying to drink while ducked down on aerobars and getting into a wetsuit without too many embarrassing public lunges are just a few that come to mind... We’re also human though, so chances are, secretly, you have a favourite discipline. For me, it’s running. You can do it anywhere, any time and when you travel a lot, it’s a great way to meet people as there’s always someone up for a quick 10k. That said though, I crave open-water swims most days... and you can’t beat a long Sunday ride... So maybe it’s a good job we don’t have to pick just one!

Helen webster, editor

THINGS YOU SHOULDN’T MISS THIS MONTH avoid bike chills Yep, the colder months are coming – and with them the need to layer up on the bike. Find out what you need with our handy guide on p32.

train smarter Often, tri injuries can be avoided with a little attention to your training.

Find out how you can do better on p38 with this month’s main feature.

keep on racing!

Every triathlete hates the end of season – so why not keep racing longer?

We’ve hand-picked 15 awsome races still to come on p48.

Subscriber update: From the 16/08/2017 we will be moving our customer service operations. This will not affect your magazine subscription and you don’t need to take any action. From this date your personal data together with any other data relating to your subscription will be held and processed by our trusted partner dsb.net Limited of 3 Queensbridge, The Lakes, Northampton, NN4 7BF. How to contact us: Email us at: 220triathlon@buysubscriptions.com https://www.buysubscriptions.com/customer-services/FAQs

October 2017 /

/ 11

THE BEST TRIATHLON KIT REVIEWS We take gear testing seriously – you need to know that the kit you buy will help you reach your goals in all three disciplines and work as hard as you on race day. Our test team is made up of experienced triathletes, cyclists and runners who test each product that appears in 220 to the max during training and racing, rating it honestly for performance and value.

ROB BANINO

Former 220 dep ed Rob has been riding and racing bikes on and offroad for over 20 years.

October goals Refreshing my batteries ahead of the months of base training to come.

12 /

/ October 2017

JACK SEXTY

A serious triathlete since blowing his student loan on a bike, sub-2hr Olympic athlete Jack moved to Ironman last year in Lanza.

October goals To increase run mileage and work on pool drills and bike intervals.

HELEN WEBSTER

220’s editor made the move from marathons to triathlon four years ago. Happiest when swimming in open water, she also competes in swimrun events.

October goals Considering the ‘Hurly Burly’ – a 10k run followed by a 10k sea swim. Yikes!

MATT BAIRD

With over eight years of testing for 220, features editor Matt knows what works and what doesn’t in training and for the all-important race day.

October goals To finally beat my mate Adam at the Tockington Triathlon.

JAMES WITTS

With a sports science background, former 220 editor James Witts knows his stuff when it comes to product quality.

October goals Finding the perfect pair of off-road run shoes for a month of crosscountry runni running.

WANT MORE?

VISIT 220TRIATHLON.COM

why 220?

We’ve been helping triathletes smash their goals for 28 years – and in 198 1989 when this mag launched, the method for estimating your maximum heart rate in training was to subtract your age from 220. The team wanted to make it clear that they’d help you reach your performance potential, so incorporating ‘220’ into the mag name was a way of reflecting that promise. The method may have moved on, but we’re as determined as ever to help you achieve your goals.

FROM THE VAULT ISSUE 19 With the Ironman World Championships in Kona, Hawaii, just a matter of weeks away, we thought it was prime time to rediscover this 220 0 gem from November 1990 featuring Erin Baker and Paula Newby-Fraser in the two-piece.

Unlike today’s carefully-managed pro press conferences, the athletes – two of the greatest to have ever graced pro triathlon – really were bitter rivals and, Baker anyway, didn’t even attempt to hide it.

Much of the bad blood seemed to stem from Baker’s well-documented hatred of the apartheid regime in Newby-Fraser’s home country of South Africa. The rivalry, however, produced some of the greatest battles on

the roads of Kona, witth Baker taking the 1990 0 title featured in issue e 19, but Newby-Fraser coming out 3-2 up in their Hawaii head-to oheads on her way to producing a record eight Kona wins.

Elsewhere in the e issue, Mark Allen is seen taking the Hawaii men’s title after being given an almighty fright

by Pauli Kiuru; the 220 Winter Biathlon Series kicked-off at the Thame Sport and Arts Centre in Oxon; while resident columnist Ken Maclaren reports on the first positive drug test in British tri history (by a man taking Sudafed).

There’s also the most revealing tri-suit in history on page 17… look out for it on our Twitter page.

LEARN FROM THE BEST IN TRI Head to our website for exclusive training tips, plans and sessions from the biggest names in the sport, including Ali Brownlee, Daniela Ryf and Jan Frodeno.

DOWNLOAD THE DIGITAL EDITION

ENJOY YOUR FAVOURITE MAGAZINE ON YOUR TABLET Get all the great advice and expert reviews from the print version of your favourite tri magazine y g on our digital edition.

“The The athletes athlete really were bitter rivals l and didn’t even attempt to hide it” on sale nov 1990

FOLLOW 220 @220Triathlon

/220Triathlon

@220Triathlon

October 2017 /

/ 13

DIVE INTO THE WORLD OF TRI

14 /

/ October 2017

CYRILLE QUINTARD

the big pic

Only at the Alpe d’Huez Triathlon do you get access to the Tour’s legendary mountain passes – the Alpe du Grand Serre (1375 m), the Col d’Ornon (1371 m) and, pictured here, 21 switching bends on the climb to Alpe d’Huez.

October 2017 /

/ 15

JAMES MITCHELL

Embrunman’s one-loop 190km bike course has 12 categorised climbs, with a total ascent of 3,256m, and includes the 2,360m Col D’Izoard that featured in this year’s Tour de France. Pictured here is Frenchman Arnaud Vaast, who placed 122nd in 12:46:49.

GETTY IMAGES

WAGNER ARAUJO/ITU

Following a breakthrough 2016 season, which saw her win the Edmonton WTS race, the USA’s Summer Cook collected her first world cup victory of the year at the inaugural Yucatan ITU World Cup.

The swim at Ironman Maastricht-Limburg involves one loop of the Meuse river, with cheering fans lining the banks and bridges. Austria’s Michael Weiss recorded his fourth IM victory; Spain’s Saleta Castro her first.

16 /

/ October 2017

WAGNER ARAUJO/ITU

The ITU set up camp in Canada over the summer, as the firstever Montreal WTS took place in between the Edmonton WTS and the World Multisport Champs in Penticton. Javier Gomez won the men’s event, while veteran Ashleigh Gentle claimed her first-ever WTS victory after six years of trying.

GETTY IMAGES

Hamburg’s famous Köhlbrandbrücke bridge leads athletes over to the southern metropolitan area of the city during its annual Ironman event. James Cunnama won in a time of 8:00:36 – a PB for the South African and his first victory in seven years.

October 2017 /

/ 17

ENERGY IN AN INSTANT NEW Kick-Start your performance with this great-tasting caffeine gum. Effective in under 15 minutes, each piece delivers 100mg of fast-release caffeine to boost energy and concentration. Packed in handy pocket size blisters, Kick-Start Gum is a kit bag essential.

Proud Official Suppliers to:

£10 OFF TRIAL OFFER*

T R I A L O F F E R*

www.HEALTHSPANELITE.co.uk *£10 off voucher valid against Kick-Start Gum only. Quote code E22ESE when ordering at checkout. Please allow up to five working days for delivery. Free delivery on all Healthspan Elite ® orders delivered to UK addresses. Single use only. Voucher valid until 31.10.17 at www.healthspanelite.co.uk and only when purchasing Healthspan Elite ® products.

Only £24.95 £14.95 120 Pieces (12 x 10 packs)

ENTER OFFER CODE

E22ESE FREE UK DELIVERY

Set aside the spinach, Popeye – if you want to stay strong and injury-free, it’s time to pop the vitamin D

THESECRETSTUDIO.NET

INCREASE VITAMIN D TO BUILD MUSCLE STRENGTH Recent research shows how using a supplement can help tri performance

Vitamin D is known as the sunshine vitamin because, uniquely, our bodies create it from direct sunlight on our skin. It’s why vitamin-D deficiency is common in northern Europeans, with an estimated 70% of us not reaching optimum levels.

Recent research from Germany, that reviewed numerous studies into the impact of vitamin D on athletic performance, showed just how important this vitamin is to triathletes. The team showed that over 30ng of 25-OH-D3 (the

circulating form of vitamin-D) in 1ml of blood was sufficient to accelerate muscle regeneration after injury, while levels above 40ng/ml of blood protected against stress fractures. But, said the researchers, maximal physical performance comes from levels above 50ng/ml of blood.

You can have your vitamin D levels tested from £28 (betteryou.com), and we’d advise consuming a good-quality daily vitamin-D supplement from September through to March.

quick science

October 2017 /

/ 19

DANIEL SEEX

PAUSED FOR PREGNANCY TIM HEMING

Cutting through the spin of tri to address the issues that matter, Tim is also a sports journalist for The Times, The Sunday Times and The Sun.

A lack of forethought from the world’s leading triathlon organiser is forcing those returning from childbirth to race too often Serena Williams was eight weeks pregnant when she won the Australian Open in January, and if she makes the decision to return to pro tennis after giving birth, the sport will do all it can to embrace her. Not merely because of the 35-year-old’s commercial appeal, but because of a protected ranking criteria that takes into account her playing status before maternity leave. Williams can take advantage of the dispensation as long as she plays a tournament within 12 months of giving birth.

Contrast this with the challenge faced by British pro triathlete and new mother Rachel Joyce, who has had to race three Ironmans in three months in a scramble for qualification points for the world championship in Hawaii.

Joyce may not be a 23-time Grand Slam singles champion, but she’s

state of play

“Rachel Joyce has had to race three Ironmans in three months to qualify for Kona” 20 /

/ October 2017

also no ordinary athlete. Now 39, she’s arguably the best female triathlete never to have won on the Big Island. From 2009 to 2015, Joyce finished sixth, fifth, fourth, 11th, second, third and second. Based in Boulder, Joyce gave birth to Archie in September and in a blog post three months later stated: “I feel like it [becoming a mother] has given me a new lease of energy. Getting back to race shape will be a huge challenge but a challenge that excites me.”

But unlike Williams there was no protected ranking to fall back on.

Ironman makes no concession in its KPR (Kona Points Ranking) for triathletes that have been out through pregnancy or long-term injury, and having missed Hawaii last year, Joyce was starting from scratch.

By June she was in shape to win Ironman Boulder and followed that up with a fourth place in Ironman Canada, but it still left her outside the automatic qualifying spots and meant a trip back to Canada to race in Mont-Tremblant on the final day of the cut-off to try and secure a place. Again victorious, she will have

raced four Ironman races in five months when it comes to Hawaii.

Too many to be healthy?

“A lot of women I was competing with for those final few spots also raced at least three Ironmans,” she says. “Some athletes are resilient, but I imagine the majority will suffer an injury or long-term fatigue.”

There should be a better way, and perhaps a new ranking system launched by the Professional Triathletes Organisation (that underpins selection for the inaugural Collins Cup next July) has an answer. “It gives credit to an athlete’s history in the sport provided they show form once they return to racing,” Joyce says.

“I’m not afraid to roll my sleeves up and work hard but I’ve struggled that my history in the sport prior to having Archie means nothing,” adds Joyce. “I’ve been on the podium in my three years preceding getting pregnant and shown form in winning in Boulder and beating a woman who was on the podium last year in Kona. Yet still I had to race three Ironmans in 10 weeks to qualify.” Ironman was asked for comment.

Glenshee, Cairngorms 2017

There is nothing virtual about Walter Hamilton’s suffering. No data. No ‘smart’ trainer.

No uploads. Just hours in the saddle, outdoors, on real mountains. Kudos.

In the depths of winter, you’ll find him on the open road, training for the summer hill climb season, regardless of the conditions.

Endura’s Pro SL Winter Collection is the kit that keeps him riding, and uncompromisingly old school, in every kind of winter.

Walter was crowned Scottish Hill Climb Champion in 2015, and fits real-world training around his Edinburgh-based bike restoration business, Velow Bikeworks.

RENEGADE PROGRESS

endurasport.com

Official Partner

“Built-in software allows it to test your fitness and devise personal training plans for 5km, 10km and marathons” 3 of the best

UNDER £100

BASE LAYERS

2XU THERMAL COMPRESSION £85 One of the finest base layers we’ve ever tested, with a soft internal thermal layer and a Lycra-infused outer. It’s flexible, warm and wicks well and has enough compression well… to provide postural support during mid-run slumps. 2xu.com/uk

UNDER £75

ODLO EVO WARM £50 The Evolution Warm mixes low-key style with assured outdoor performance, successfully keeping out the cold all the way down to –10°C. It’s It s quick-drying, quick drying, has an antibacterial antibacte fabric to banish pongs, plus there’s minimal seams. snowandrock.com

THESECRETSTUDIO.NET

POLAR M430 £199.50 Train chest strap-free and track fitness 24/7 with Polar’s new heart-rate monitor watch

UNDER £50

FALKE TIGHT FIT WARM £39 Wallet-friendly with arm and back vents, minimal seams to minimise chafing and a high degree of arm movement due to the ‘flex zones’ on the shoulders and elbows. It’s light (just 130g) but offers plenty of chill-thwarting insulation. falke.com 22 /

/ October 2017

Polar’s new M430 heart-rate monitor watch offers chest strap-free 24/7 fitness tracking.

It lets you workout without the strap because the 51g unit employs optical sensors to watch your pulse. The sensors use light to monitor the blood flow beneath your skin and, without a chest strap, you can comfortably wear it all day. That 24hr comfort means the M430 is able to track your sleeping in order to gauge how well you’re recovering. Of course, it also keeps an eye on

your training thanks to its built-in GPS that tracks your run routes, speeds, distances and paces (it’ll also track your indoor activity but relies on wrist movement to measure your metrics).

Built-in software allows the M430 to test your fitness and devise personlised training plans for 5km, 10km, half and full marathon events. And if you find the display’s too small for all that info you can sync it to your phone or tablet for easier analysis of your performances. polar.com

hottest new gear

BOLDER, FASTER The 2018 Castelli triathlon range â&#x20AC;&#x201C; from super sprint to Kona CASTELLI-CYCLING.COM

THE WAIT IS NOW OV ER

#searchforspeed

LAUNCHING EXCLUSIVELY AT THE NEC CYCLE SHOW SEPTEMBER 22 - 24 COME AND SEE THE BIKE FOR YOURSELF ON STAND D23 REAPBIKES

FACEBOOK.COM/REAP-BIKES

@REAPBIKES

XTERRA

THE XTERRA WORLD CHAMPS

the start, so take some time to spin, drink and build your pace slowly.

With about 1,000m of vertical gain, it’s a tough challenge that you need to be ready for (see session 3). The final kilometres aren’t as steep, but they’re twisty, so you’ll need energy to focus on your technical riding.

You’re also on a tropical island that’s hot and humid, making it important to drink lots – I recommend using a hydration pack.

If it rains, it’s a different race altogether as the dirt is turned into slippery mud. In this case you need to be patient, as the clay in the mud makes the course more challenging.

Don’t just survive but thrive in the Maui mud with insider tips from France’s former Xterra World Champion, Nicolas Lebrun The Xterra World Championship is an off-road triathlon that combines a 1,500m swim, a 32km mountain bike and ends with a 10.5km trail run.

The run course features one big uphill and downhill. You might have to walk a bit on the steepest part, but don’t consider that a failure, as sometimes it’s better to save energy until you can increase your speed once it flattens out. Even in the shadows under the trees it’s still hot, so don’t miss any aid stations. The downhill can be really fast, with lots of sandy turns.

Be ready to use gravity to gain some free speed (see sessions 4 and 5).

Approaching the finish on the beach, stay close to the water because the sand is harder along the shore break.

race insider

RACE INFO

The 22nd Xterra World Championship takes place on 29 October 2017, at the Ritz-Carlton, Kapalua, Maui.

For more info, see xterramaui.com

The swim is in the rough waters of the Pacific Ocean.

There are often big waves and strong currents on the northwest coast of Maui, which makes for quite a difficult opening leg. The swim follows a M-shaped course consisting of two 750m circuits with a beach run inbetween. Watch the current: it tends to push you left but can change direction depending on the weather so be ready to compensate (see sessions 1 and 2).

The mountain bike course features lots of steep climbs, particularly at

TRAINING SESSIONS Wave training.

Spend 15mins a day in the days leading up to the race learning when to dive into waves during the swim start, and when to catch one and body surf it towards the exit. Look for approaching waves when you’re breathing so you know whether to dive under it, catch it or let it pass over you if it’s too big.

1

Work on developing faster and shorter strokes. Do 20 x 50m, with 10secs rest. The more arm strokes you can fit in to each rep, the better

2

you’ll be able to cope with the choppy waters.

4-6 x 5mins MTB at 90% HRmax, with 1:30mins easy riding in between.

Do this on a steep climb or some singletrack that’s not too technical but not a road.

3

40min hilly trail jog.

Accelerate on the descents – just let go and be as smooth as possible.

4

4 x [4 x 30sec run/30sec rest, with 3 reps ascending and 1 rep descending].

3mins rest in between.

5

Learn how to qualify for the Xterra Worlds at xterramaui.com. Next Month: Winter Ballbuster on 11 November.

October 2017 /

/ 25

HOW TO BUY

GREAT POOL GOGGLES Nothing puts the misery into a 6am winter pool sesh like leaky, foggedup goggles that leave marks on your face all day. Avoid them like this:

LENS Easily the most important thing when buying new goggles.

Decide whether you like them to sit in or around your eye socket, then choose a tint that works for you. Blue or clear work well in the pool, but leave the darker tints and polarised lenses for open water.

BUCKLE Ajusting your goggles should be easy and faff-free. Often you’ll have a simple buckle adjuster as shown here, although many will have some kind of button mechanism on each side. Make sure the strap will stay secure when adjusted, you need them to stay put!

STRAP Snapping straps are a common cause of goggle failure, so check yours have a decent one – and don’t do them up too tight. A split or double strap (as on these) is more secure and also works better if you have long hair worn in a knot under your swim cap.

GASKETS Without a good seal, your gogs will fill up with water the first time you push off or tumble-turn. A good seal means when you first try the goggles, they should stay on your face without even using the straps. They should also be comfortable and soft.

BRIDGE The bit that sits between your eyes.

Some goggles will have a fixed bridge, while others, like the MP Xceed, will come with a few sizes that can be swapped. The benefit of this is that you can get a really good fit and therefore more comfort and a better seal.

26 /

/ October 2017

THESECRETSTUDIO.NET

MP XCEED GOLD LENS GOGGLES £44.99 Bling offering from Mr Phelps as the new top-end model of the popular MP Xceed goggles launches in the UK You gotta hand it to Michael Phelps. No sooner has he bagged his 23rd (yes, 23rd) Olympic gold and retired from pro swimming, than he’s busy putting his name to his own range of swim kit and racing CGI-generated sharks on the telly. If that’s retirement, then we’re really, really, looking forward to it... The most excitement we’ve had this month though, is the arrival in the office of these new MP Xceed goggles. Now if they look a little bling, that’s because they are.

Based on the existing Xceed range (from £25.99) these premium gogs feature mirrored gold lenses as well as a titanium frame for lightweight strength. As well as those special touches, you get anatomical gaskets, MP-designed curved lens technology, a lowprofile strap and interchangeable bridge.

We’ll be testing these as part of our pool goggles grouptest in the next issue, on sale 11 October. If we can find a shark to race, we might give that a go, too.

testing soon

smart trainer

mycycling app

training programs

coach

TRAIN WITH TECHNOGYM NEUROMUSCULAR TRAINING.™ The best performance can only be achieved with the best possible training, where every second is designed to make a diff erence. For the first time, MYCYCLING™ introduces TNT – Technogym Neuromuscular Training™, the patent pending system conceived by Technogym® that will change the way you work out, forever.

LEARN MORE AT TECHNOGYM.COM/MYCYCLING OR CALL +44 1344 300236

why i tri

“WE PACKED IT ALL IN FOR A HEALTHIER FAMILY LIFE” King of the gadgets and lover of tri, Jason Bradbury has turned global nomad on a quest to stay fit and healthy. Here he tells us why It was time to leave the Gadget Show, I’d been on it for 12 years. It was really good to me and taught me a lot, but the audience was shifting to YouTube and I wanted a little piece of that myself. It also came at a time when we were thinking of moving out of London but weren’t sure where we wanted to go, so my wife suggested getting a camper van and going around the world. I just laughed. But we sold our house and bought this sixberth camper van with a big bike rack on the back. The kids are being home schooled for a year – bonkers!

JASON BRADBURY

Jason, 48, is a TV presenter, children’s author and tri enthusiast.

He’s best known for presenting The Gadget Show for 12 years.

He’s now on a round-the-world tour with his wife Claire and their three children, Marnie, 12, Jackson, 10, and Harrison, 7.

My 12-year-old daughter Marnie’s only relatively recently recovered from [juvenile idiopathic] arthritis, and making her as strong as possible, putting her on a wholesome diet, has changed our entire family’s ethos. If you’ve got the choice, you want to explore more healthier climes, and that’s what this [world tour] is all about.

My journey intro tri started by doing a swim with Cancer Research UK, they wanted a team of celebrities to swim across the Irish Sea. I’d never swum more than 100m, I couldn’t do front crawl. I worked with Swim4Tri for about

“A 2k run’s a big deal for Marnie, so I’m really proud of her” five months and fell in love with open water. Through training, I was around triathletes and I started to see their awesome bikes!

I then got my big brother Simon, who wasn’t looking too healthy at the time, to do one with me. So I challenged him, and said I’d swim for his charity if he’d do the Olympic-distance at the London Triathlon. We started with a sprint distance at Blenheim and then we did the big one… and then just fell in love with the sport.

I love the swim, I love the feeling of swimming and trying to perfect my stroke, get my elbows high, I also just love the coldness of the

28 /

/ October 2017

open water. I used to do a lot of street dancing and I’d liken swimming to body popping, it’s this repetitive movement that you’ve got to make perfect to get the right effect.

We’re going to the island of Nevis in the Caribbean during our tour, where Marnie will be doing her first-ever triathlon there in November. Running 2k is quite a big deal for Marnie, so I’m really proud that she’s even attempting to do it. My 10-year-old son Jackson will bite it off and spit it out!

Bike choice was key before we set off. I’ve got a hand-built titanium Laverack cyclocross bike. It’s the answer to an exam question – what’s the perfect bike to have on the back of a motor home for a year? That can handle the cobbles in Amsterdam but is also light enough to get me up Europe’s famous climbs? It isn’t overly blingy either, but I’ve still spent over €250 on high-tensile steel locks.

5

2 4

1

3

DAVID MCNAMEE’S

CERVÉLO P5X DAVID MCNAMEE

Born in Irvine, Ayrshire, 29-yearold McNamee won Ironman UK in 2015, and posted the fastest run time (2:49:52) at Kona the same year to finish 11th overall in 8:32:27.

The fastest-finishing Brit in Kona hopes to go even faster in 2017 on his Cervélo P5X I ride the P5X for two reasons: Cervélo’s belief in me and my belief that they offer an incredible product. I bought a Cervélo when I first started long-course tri, so it was great to be back with them.

The superior aerodynamics it offers along with the ease and range of adjustability really appealed to me.

It also provides great integrated storage solutions, so you never need to worry about taping a gel to your frame ever again.

From my first ride I felt at home, and loved how stable and stiff it felt when I started pushing hard. The

disc brakes also allow me to relax a bit more on descents, knowing I have incredible stopping power.

I spent several sessions with a bike fitter as well as a day at the velodrome with Dan Bigham (Wattshop) to find the perfect set-up. I’ve only been riding a TT bike for a couple of years, so I rely heavily on others’ expertise. The velodrome day was a real eye opener on how even the smallest adjustments can make you faster. The P5X’s massive range of adjustability gave us plenty of new positions to test out in order to save some watts.

pro bike spec

30 /

/ October 2017

I’m currently racing with Enve SES 7.8 wheels on Continental Grand Prix TT tyres. For me, the wheels are an ideal depth for the Kona winds in October.

1

I ride an incredibly comfortable Prologo TGale saddle.

2

The frame is a beam shape. Even without a seat tube, the ride’s exceptionally stable and comfortable.

3

The P5X comes with great integrated storage, which also maximises aerodynamics.

4

I’m currently using Shimano with a 54/42 chainring, 12-25 rear. But these change throughout the year depending on the profile of the race. I like to keep a high cadence, so I always make sure I have enough gears to prevent me from grinding the pedals.

5

2

1 HOW TO

KEEP WARM ON COLD WEATHER BIKE RIDES Ride Jack Frost off your wheel with these cold-weather cycling essentials Windproof, waterproof and pre-curved to perfectly fit your riding position, the Madison Apex Softshell (£114.99) will keep even the worst weather at bay.

1

If there’s a chill in the air but not enough of it to justify a longsleeve jersey, then the Mavic Vision Arm Warmers (£37.50) are the ideal solution. Roll them up when it’s cold and down when it’s not.

2

Mesh panels on your shoes make for cool feet in the summer, but

3

come the winter, the cold air blasting through them turns your toes into icicles.

Jump into a pair of Pearl Izumi Pro Barrierr shoe covers – in ‘screaming yellow’ or black – (£44.99) to prevent your feet from freezing.

in winter, but underneath them all there needs to be a good base.

The Altura Thermocool (£49.99) is a great long-sleeved tee.

3 4

5

Pull on Gore’s Thermo Beany (£21.99) under your lid and it’ll ensure you don’t get brainfreeze from the chilly breeze.

4

Layers are the secret to staying warm when you’re riding

5

WWW.THESECRETSTUDIO.NET

32 /

/ October 2017

34 /

/ October 2017

FROM £2,398 Brit-based Evo2Max have already created a stir with their striking Kronos R-9 tri bike, and this is their brand new aero road release, the Nebula R-9. There’s plenty of tri appeal here as well, with the designers aiming for long-distance comfort coupled with aero gains. Athletes are able to design their own colour scheme, customise the componentry and spec it with a range of rims, from shallow climbers to deep-rim race wheels.

Prices start at £2,398 for a Shimano 105 groupset and go to £4,458 for the Di2equipped version.

THESECRETSTUDIO.NET

dream race bike

EVO2MAX NEBULA R-9

October 2017 /

/ 35

FA0 220 Your emails & pictures

CLUB FEEL

star letter

As an ex-soldier who enjoyed the ‘club’ feel of the military environment, I’ve struggled to find anything to replicate this since leaving the military in 2011.

I play golf as well as cycle and hoped to find the missing camaraderie from local clubs, but sadly this wasn’t the case.

After this year’s Prudential Ride London I decided to look at Portsmouth Triathletes and enter the world of multi-discipline events. I couldn’t have been happier with not only the friendly welcome and advice but the inclusive attitude from everybody and the fantastic support.

I can safely say I’ve found my replacement and would say to anyone who’s considering joining a tri club, go for it. The tri family is welcoming and extremely friendly.

Dave Boltwood

THOSE THAT RACE TOGETHER I’ve sent you a photo (above right) of when I first saw my wife on the course at IMUK in July.

Ironman days are always long and special, but having said our goodbyes before the 6am swim start I was so excited and relieved to see her safely on the run, and the photo picks up that emotion.

The photo is all the more special as not only was it my wife’s first

WRITE IN AND WIN! 36 /

/ October 2017

STAR LETTER WINS

A HEART SPORTS S TRI-SUIT WORTH H £115.00

Richard Leary, far left, catches sight of his wife for the first time while they’re both racing Ironman UK in July this year

“I’d struggled to find anything to replicate the ‘club’ feel of the military since leaving the army in 2011” Ironman (for which she’d only recently learnt to swim and ride a bike) but it was also our first wedding anniversary at the end of August. One very proud, newlywed husband.

Richard Leary

MAKING PROGRESS While reading the August issue I decided to e-mail after reading other peoples’ stories.

I started running in March 2016 and by the May I’d joined my local tri club (Carlisle Tri Club). I mainly competed in 10ks with a couple of half marathons thrown in, but this year I progressed and ran two marathons in three weeks (Manchester & London).

Earlier this year, and through Ea my club, I learned to swim front craw wl properly and did my first spriint triathlon in August. I can’t seem m to get enough of training and have already entered the Lake esman Half triathlon for 2018!

I wo onder what 2019 will bring?

Iron nman maybe? Keep up the good d work, love the magazine.

Baz Harper

CLAIM DISPUTE Nik Cook gives some useful tips on tyre pressure in September’s Ask220 [issue 342]. But as an engineer, I’d dispute the claim that an increased contact area increases grip. The friction generated depends on the materials of the tyre and road and the weight. It’s independent of surface area.

So, all other factors being equal, reducing tyre pressure won’t give you more grip.

Reducing the skip and bounce will reduce the likelihood of a wet weather skid, though. So it’s still a good idea.

Matt Collins Nik Cook says: If it reduces skip and bounce, and therefore the likelihood of a skid, surely grip is improved? I think this just comes down to semantics! But glad to hear Matt found it useful.

THEN AND NOW Sitting around the other day post-training, my friends and I started talking about the cost of entering events. I did the original 220 0 iron-distance race [the 220 Marathon Triathlon at Cotswold Water Park, Cirencester, on 7 July] back in 1990, but can’t for the life of me remember how much it cost to enter. Do you by chance have any records of that? Would be interesting to know.

Alan Clinch 220 says: It was a mere £2.20… if the competitor brought along a volunteer.

If they didn’t, they’d have to pay a colossal £22.20. Even that wouldn’t buy you a post-race meal nowadays!

YOUR TRI INSTAGRAM CAPTURES WORTH A THOUSAND WORDS

01 @marc_tris Temporary home for #ironmanuk medal 02 @dinalli_mclarenfan Who cares about finish times when you can high-5 your mates? 03 @Bicestertriclub Jenson Button hobnobbing with Bicester Tri Club 04 @

01

02

03

04

05

06

07

08

tri_like_a_girl #foamrolling Serious love/hate relationship going on! 05 @ adamgibson_uk Photobombed by a goat #kefalonia 06 @boydy52 Love my @gopro and #seaswimming 07 @

Tag your pictures #220gram

mdewhursttri On to the run to chase the leaders #challengealmere2017 08 @rory_follett A summer’s day that wasn’t a summer’s day but was actually a spring day on a summer’s day that’s like a winter’s day

EXPERT ADVICE

TRAIN SMARTER & AVOID INJURY Think you’ve got your training nailed? Think again. There are a few common but catastrophic mistakes all triathletes are guilty of.

Here’s what you need to do to avoid them – and perform better.

T

riathlon can be frustrating as hell sometimes. You know the feeling.

You’re training hard, you’re making all your club sessions, you’ve bought the latest kit – but still you’re not getting faster. In fact, your times may have fallen and your mates are dropping you on rides that you used to find easy. Plus, that niggle in your right knee? It just won’t go away…

So what’s going on? Well, the good news is this is something that

38 /

/ October 2017

happens a lot and we generally don’t need to resort to expensive scientific testing to get to the answer. It’s just a case of looking a bit deeper at what we’re doing in (and out of) training and being honest with ourselves about what could be going wrong.

There are several common mistakes that many triathletes make and, chances are, you’re guilty of at least a couple of them, and this is probably what’s holding you back.

Read on as we explain what they are, how to beat them and how to start smashing it again.

JAMES MITCHELL

WORDS BY DERMOTT HAYES

TRAIN SMARTER

October 2017 /

/ 39

JAMES MITCHELL

EXPERT ADVICE

T R Y NE W SE S S I ONS When training time calls, most of us have a favourite session we return to time after time.

But much as you might enjoy it, this may not be best for performance progression You know that phrase: ‘If you always do what you’ve always done, you’ll always get what you’ve always got’? Well when it comes to tri training, it’s true. Triathletes might love to read about new training styles and of the benefits that can be achieved by revolutionising their training habits, but unfortunately many don’t get past this point and stick to the same tried and tested methods.

The result? Lots of training, no progress.If you’re in this rut, it can even go as far as you always repeating the same races, because

you’re always searching for a PB on a specific course. It might feel familiar and comfortable but sadly, in order to change performance, we need to sometimes get out of our comfort zone and try new things. It’s not necessary to change all of your training habits, as you may be seeing great success in some areas, but when the progress slows down or even starts to go backwards – then it’s time to snap out of it and look for new ways to challenge yourself.

Finding ways to change your current training habits is difficult so

mix things up

40 /

/ October 2017

TOP TIP

Sign up for a new race you’ve never done before and one that will mean you need to train differently. It will challenge you but you might just like it!

don’t look to change everything at the same time. Think about where you feel you could find the best gains and start there. Does your swim stroke need professional advice? Could you benefit from including cycling time trials in your plan? Should you think about joining a running club? Seeking some advice from a tri club coach or a professional tri coach could help you look at your daily, weekly or monthly plan and suggest ways to change it or adapt the blocks.

Another way to seek some change is to train with new people – it can bring a new energy to your sessions!

TRAIN SMARTER

QU A L I T Y, NO T QU A N T I T Y You might have managed an hour more than your training rival on Strava this week (ha!), but the bad news is it won’t necessarily see you being faster on race day If in doubt, do more – right? Well, not really. There’s no doubt that triathlon is a sport where you have to cover decent amounts of training distance in order to be able to build fitness and be race-ready, but triathletes often fall into the ‘more is better’ trap and it becomes like a badge of honour to have beasted yourself for a couple of hours each week more than your club mates or to have achieved something more each week on Strava.

However, if that same athlete is not backing it up with results then they need to think about their approach. Structuring your training and aiming to execute quality targets in every single session is far more beneficial and will produce greater results.

There’s also an argument that simply focusing on building training miles will lead to fatigue or injury, as it becomes a competition to do more and more distance each week. Ask yourself where this ends?!

TOP TIP

JAMES MITCHELL

When reviewing your training data look at the detail of the sessions and see how much time you spend doing ‘junk miles’ and aim to reduce them by 10-15%. Replace with quality sessions.

make time count

HOW TO CHANGE:

GETTY IMAGES

So let’s say, for example, you want to run faster. You can run heaps and heaps of miles, but that ultimately will enable you to run further, not necessarily faster. If you reduce the overall run distance in a session though and focus on smaller blocks of distance and set challenging targets, this can be more successful. Quite simply, in order to run faster, you need to run faster. It may be more difficult but that’s part of the process of changing habits. Another way to avoid covering ‘junk miles’ is to attend club sessions where a coach is dictating the distances covered. This will encourage you to concentrate on speed and power instead of distance.

October 2017 /

/ 41

EXPERT ADVICE

F UEL CORREC T LY Yeah, so you burn a lot of calories training for triathlon.

But however many your burn, it’s almost impossible to out-train a bad diet. Here’s what you should be eating

TOP TIP

Aim to make small changes to your diet that can be sustainable.

Gradually include more changes until you’re happy that you have the balance correct.

Radical changes to diet and lifestyle are rarely realistic to maintain.

42 /

Let’s face it, as triathletes most of us like our food (and lots of it), but that doesn’t mean we have healthy diets. At some point most of us will have an inner voice telling us: ‘Well I’ve earned it as I did a really tough training session today’. Okay if you’re looking at a plate of chicken and rice, less good if you’re eyeballing a meatfeast pizza.

It’s true to say that as we burn through big amounts of calories we might be able to eat large amounts of calories, but the quality of what

/ October 2017

we eat and when we eat is crucial to staying in great shape. If you owned a high-performance sports car you wouldn’t put the cheapest low quality fuel into it, and we need to treat our bodies in exactly the same way. A poorly structured diet can very often be the final link in the chain that athletes need to correct to see performance gains. We’re not saying put a ban on all treats (we’re not ogres), but they should only make up 10% of your diet.

eat well, be faster

JAMES MITCHELL

TRAIN SMARTER

GETTY IMAGES

HOW TO CHANGE: Just as you plan out your training sessions, you should also plan out your meals and snacks. Picking at random foods and snacks is a recipe for disaster, and usually leads to choosing high calorie foods that have very little nutritional benefit. Aim to have your meals set out at least a couple of days in advance and if youâ&#x20AC;&#x2122;re snacking, then pack healthy snacks to take with you wherever you go. Itâ&#x20AC;&#x2122;s also important to have your main postworkout meal within 90mins of training, so consider how you can do this.

October 2017 /

/ 43

EXPERT ADVICE

T R A IN W I T H F R IENDS You’ll save considerable energy by sitting in a group comfortably, but, more importantly, you owe it to yourself and your fellow riders to be safe and confident. Here’s what to do

TOP TIP

JAMES MITCHELL

Triathlon is an individual sport, for sure. Come race day, it’s just you against the clock. But when it comes to training, you should adopt a very different approach.

We can learn so much from working in groups and there are only positives about training in a squad environment. A great example of this is when triathletes don’t like to cycle in a group, stating that it’s like drafting which isn’t allowed in racing (apart from draft-legal events) and so they go it alone or hang off the back of a group.

Instead, they should be watching how others ride and learning from better skilled riders.

The natural competitiveness that all triathletes have in them allows them to achieve more from their training sessions when there’s a friendly rivalry with team mates. Not only are there physical gains to be made from training with others but we can also learn about different swim, bike and run techniques.

Do some research and ask questions about various clubs in your area.

Choose a group that suits your needs and take the plunge.

Start with just attending one group session per week and do more if it suits you.

HOW TO CHANGE: Not everybody feels comfortable as part of a group and it will mean putting yourself in a position of vulnerability.

Have a think about if you want to join a triathlon club, or if you need help with one specific discipline of triathlon and join a singlesport club. You will most likely find that there are lots of others who feel exactly the same as you do and are of similar ability levels. You don’t have to do all of your training in a group environment, but do be open to trying it out!

44 /

/ October 2017

JAMES MITCHELL

learn from others

TRAIN SMARTER

GETTY IMAGES

GETTY IMAGES

H I T T HE G Y M Spending endless hours swimming, biking and running, but coming out in a (cold) sweat just thinking about the weights room? It’s time to learn to love strength and conditioning Hate the weights room? Yep, you’re not alone. This is maybe the most common flaw in triathletes that I see as a coach. Although nearly every athlete understands the benefit of strength training and what impact it can have on their overall triathlon experience, sadly so many of them will always drop the strength session when time becomes tight or they think it’s not actually making them faster. Instead they will

plough on with swim, bike and run, but some of these sessions may actually be ‘junk’.

A common discussion between triathletes is how they’re constantly working with the odd niggle (how many of you are battling a ‘twinge’ in a hamstring or Achilles tendon?) or are getting properly injured and it’s disrupting their season. All of this could be avoided by sticking to a structured and regular strength

stop getting injured

TOP TIP

Set yourself a mini challenge of completing 4-5 body weight exercises three times per week.

Keep them simple. Change the exercises each fortnight to add variety. Make the routine last no longer than 20mins.

session. Imagine a building that’s weak when put under stress from external factors – our bodies are the same! If we can make our skeletal and muscular structures stronger we’re more resilient to the stress of a heavy training regime.

When an athlete becomes functionally stronger then they will be able to move faster and generate more power without fatiguing as quickly. These are the stepping stones to success and no triathlete can afford to ignore this.

October 2017 /

/ 45

EXPERT ADVICE

GETTY IMAGES

PLAN YOUR SEASON Endlessly training without a goal is something many of us are guilty of – alongside entering races on impulse! Here’s how to properly structure your triathlon year

TOP TIP

Take your time to work on this and map out on a calendar your objectives for the year. Don’t be afraid to seek advice from a coach or team mates on how they plan their training.

Regardless of the end goal, having a plan for how to get there is crucial.

Many, many athletes instead seem to move from one week to the next, one month to the next and even one year to the next without any real pathway of how to achieve their targets. It’s possible that there will be some success but without a clear plan an athlete will struggle to meet their potential. Without a plan how

can you know if your training sessions have been successful? If there’s no objective how can you measure what you’ve completed?

Instead, you will simply be moving from one session to the next without any purpose.

This is where a coach can be helpful as they will challenge you to look at what you’re currently doing and will offer advice on how to

change the old routine. The process of planning must start with evaluating your current performances and asking questions about where you need to improve, then executing the new plan and constantly re-evaluating. The reasons for not planning can include being lazy or being happy with what is comfortable, but in order to see real change there must be a plan!

“Reasons for not planning can include being lazy, or happy with what feels comfortable” 46 /

/ October 2017

TRAIN SMARTER

L I S T EN T O YOUR BODY Social media might be packed with ‘man up’ messages about being tough in training, but you’d be better off listening to the messages your body is sending you. Here’s why There’s heaps of advice out there about how to train, when to train and what to do – but ultimately you are the best judge. As we’re all different, it means that there’s not a ‘one size fits all’ method of how to achieve your triathlon targets. The most common example of where we need to listen to our own bodies and the feedback it gives us is when deciding if we should train through fatigue and possibly injury. Triathletes are a very stubborn bunch!

If this sounds like you, then this may be when your body starts to give you signals that you should pull back or stop altogether. But instead you carry on and end up missing days, or maybe a week of training rather than just a single session. When deciding what distances or intensity of training is best for you, again you must let your head rule your heart, don’t follow the crowd when you know it just isn’t right for you.

Sometimes it’s best to do your own thing. Who cares if your buddy is doing an Ironman? If an Olympic distance is right for your body right now, then don’t feel you have to scale up. Picking the right level for you is better than getting sidelined completely through injury or fatigue.

TOP TIP

Always take preventative steps to avoid illness and injury.

Don’t wait to get ill when you’re given an opportunity to take control of the situation.

Better to miss the odd session than miss a whole week.

Don’t ignore fatigue

JAMES MITCHELL

GETTY IMAGES

HOW TO CHANGE: Over time as an athlete, you will develop the ability to pick up on the physiological signals that your body gives you through exercise and how to separate between general exercise-induced fatigue, which is actually good to experience, and the type of fatigue that comes with overtraining or the early onset of an illness. If you can tell the difference you will know when it’s time to take an extra rest day and recover before starting to train again. Examples of these signals include loss of appetite, needing to sleep excessively, decrease in performance levels and a lack of desire to train.

October 2017 /

/ 47

48 /

/ October 2017

IT’S NOT OVER YET!

AMAZING RACES TO DO NOW! IMAGE.NET/CHALLENGE

The leaves are falling so time to hang up the tri-suit, right? Think again. Whether you want to race your first tri or hit a PB, there are still many essential events to keep you racing into 2018 WORDS MATT BAIRD

f you’ve spent the season hunting PBs, sidelined with injury or building up to a first tri, sometimes the UK tri season just feels too short. Hitting peak form and fitness for that open-water window from late May to September can be a big ask for every level of athlete, especially for Ironman athletes targeting a single date or two on the 2017 calendar. Happily, if you bonked at Bolton, tanked at Tenby or have just bought your first tri-suit, there are still a wide number of tri experiences to take part in before the 2018 season begins.

The races selected here range from £30 pool-swim events to tri holidays, with some classic duathlons and Kona qualification in the mix. Some take place very soon but – if you’re already in shape – spontaneous races can be the most rewarding experience. Others, meanwhile, provide the ultimate triathlon excursion, allowing you to explore a far-flung destination via the means of swim, bike and run. And all under a bright sun. And if you head to our website, we have top tips for tackling the races here. So, what are you waiting for? We’ll see you on the start line at Cozumel in November!

October 2017 /

/ 49

CASTLE TRIATHLON SERIES: HEVER CASTLE Location Edenbridge, Kent Date 23-24 September 2017 Whenever people ask us what event they should do as their first open-water tri, our answer is the same: the Hever Castle leg of the Castle Triathlon Series. It’s here that the elements come together for a novice-friendly experience. Calm, warm-ish September lake waters.

Check. Attentive race organisers. Check. A familyfriendly atmosphere. Yep. But also crucial is the choice of race distances. For absolute beginners, there’s the Starter Tri on the Saturday with a 200m lake swim and 15km bike followed by a 2km run. Those with more experience or wanting an all-out race fest can pick the 400m/20km/4km Super Sprint, while stronger bike/runners can try the Sprint Plus, which comes close to Olympic-distance with a 40km bike and 8km run but with a shorter 800m swim.

The Sunday, meanwhile, hosts the Olympic (1.5km/40km/10km) and middle (1.9km/90km/21km) events, with the world’s largest children’s triathlon taking place on both days. castletriathlonseries.co.uk

SMASH YOUR FIRST TRI

COLIN BALDWIN/CASTLE TRI; FOTOSWAN.COM

TRY IF...

You want the ultimate beginner tri experience in a supportive and stunning location, where mountain bikes and surf wetsuits hang happily alongside top-end tri tech in the vast transition area.

50 /

/ October 2017

ITâ&#x20AC;&#x2122;S NOT OVER YET!

or try this...

BRACKLEY TRI

TOCKINGTON

Location Brackley, Northants Date 1 October 2017 Why race? The Brackley Tri has loads of race distances for children and beginners to triathlon, with the 200m pool swim, 15km bike and 3km Adult Novice race the pick for multisport newcomers. Whatâ&#x20AC;&#x2122;s more, the event is used to raise money for Meningitis Now. onyourmarksevents.org

Location Tockington, Bristol Date 1 October 2017 Why race? The Tockington Tri is a favourite on the 220 calendar, with plenty of our friends using the 400m pool swim, 20km bike and 4km sprint event as their debut tri. The race venue has a welcoming feel but get some hill bike training in first to tackle the climb at the start of the bike leg. k2sports-uk.com

October 2017 /

/ 51

tackle a duathlon

HUMAN RACE BALLBUSTER Location Dorking, Surrey Date 4 November 2017 Since John Lunt and his Human Race team created it nearly 30 years, the Ballbuster has occupied a major spot on the UK duathlon scene with a deviously simple concept: run, bike and run up Box Hill a total of five times and see who’s the winner. So if you have fitness left, this iconic toughie should be nailed to your list.

Where once there was a spring edition, now it’s down to the winter event to force duathletes to do battle with

52 /

/ October 2017

Box Hill, often in rain, wind, sun or snow... sometimes all in one race. The fun begins with a 12.8km single run loop of Box Hill before the 38km bike boasts three laps and a concluding 12.8km run loop.

Having scraped through this classic, our key advice is don’t underestimate the challenge. The novelty of the 2km ascent on the zig-zag roads soon wears off, and it becomes a war of attrition with the hills and elements.

But the post-race satisfaction, coupled with the cakes at the café, make it one not to miss. humanrace.co.uk

TRY IF...

You want one last epic challenge of the UK season, complete with panoramic views, iconic climbs and a major slice of British multisport history (and cake).

IT’S NOT OVER YET!

or try this...

CIRENCESTER OFF-ROAD DU

MATT ALEXANDER

Location Cirencester, Wiltshire Date 12 November 2017 Why race? Hosted by established race organisers Tri Ferris, the Cirencester Off-Road Du offers a fine mix of wooded trails, grass and tracks, with Long, Short and Relay options on offer. www.triferris.com

“If you have some fitness left at the end of the tri season, then this duathlon classic should be nailed to the top of your list”

COED Y BRENIN TRAIL DU Location Coed y Brenin, Snowdonia Date 12 November 2017 Why race? From the makers of the Slateman, this trail test takes place exclusively in the Coed y Brenin trail centre in Snowdonia.

Duathletes can pick from a duo of distances, with plenty of ascending involved during both. alwaysaimhighevents.com

October 2017 /

/ 53

race a global iron

or try this...

IRONMAN MAR DEL PLATA

CHALLENGE WANAKA Location Wanaka, New Zealand Date 17 February 2018 Triathletes may be spoilt for picture-postcard settings for their race adventures, but the consensus is that Challenge Wanaka in the Otago region of New Zealand’s South Island edges all the contenders.

Starting at Roy’s Bay, the event sees athletes dive into crisp Lake Wanaka for an L-shaped 3.8km swim loop in water so clean you can drink it. An undulating 180km bike route (total climbing of 1,684m) follows, with the course taking in both Lake Wanaka and Lake Hawea before returning to Wanaka for the marathon run leg.

Unusually for long-distance races, the 42.2km foot race takes place on 75% off-road trails.

But the beauty of the scenery belies the challenge of the event, with athletes occasionally facing choppy and chilly waters (thick neoprene swim hats are a common sight here), crosswinds on the bike and uneven trails on the run. challenge-family.com

54 /

/ October 2017

TRY IF...

You’re tempted by racing the world’s most beautiful triathlon and want to plan a Kiwi holiday around it.

IRONMAN COZUMEL Location Cozumel, Mexico Date 26 November 2017 Why race? As M-Dot destinations go, few can match the beauty of Cozumel island, surrounded by the world’s second largest barrier reef. The course is largely flat before a famous finish in the city hall square of San Miguel. ironman.com

IMAGE.NET/CHALLENGE

Location Mar del Plata, Argentina Date 3 December 2017 Why race? Ironman arrives into Argentina in December on the Atlantic Coast. The city has been hosting tri for 30 years, so hopes are high this’ll become a southern hemisphere 226km classic. ironman.com

IT’S NOT OVER YET!

IRONMAN 70.3 XIAMEN Location Xiamen, China Date 12 November 2017 Back in 2016 and fresh from being bought by the Chinese conglomerate, Dalian Wanda, Ironman announced that their Ironman 70.3 races in China would all offer qualifying slots for the full Ironman World Championships showcase, held in Hawaii since 1978.

Although Ironman have offered Kona slots at 70.3 races before, it had never been on this level, with nearly 10% of entrants on the 2017 Ironman World

Championship start line having qualified from a 70.3 race in China. Whatever you think about the move, the bid to lure athletes to China has worked and the races offer a unique opportunity to experience China.

Of the 70.3 races in China offering 30 Kona slots – Chongqing (24 Sept), Hefei (see below), Luizhou (14 April 2018) and Quijing (August 2018) – Ironman 70.3 Xiamen is arguably the pick of the bunch, set in the coastal tourist city that offers a mix of ancient and modern Chinese cultures. ironman.com

TRY IF...

You want to qualify for Kona via the 70.3 backdoor and experience one of China’s most accessible cities at the same time.

GETTY IIMAGES/IRONMAN

or try this...

IRONMAN 70.3 HEFEI

IRONMAN WESTERN AUS

Location Hefei, China Date 22 October 2017 Why race? Like Xiamen, Hefei also offers 30 qualifying slots for Kona and 50 for the 70.3 Worlds.

Yet this allows you to step off the tourist trail and experience the growing Chinese tri scene. ironman.com

Location Busselton, Australia Date 3 December 2017 Why race? Held since 2004, this popular Aussie event offers 65 (65!) Kona slots. The flat course provides plenty of PB potential, and it’s celebrated for being one of the best M-Dot host cities. ironman.com

qualify for kona

October 2017 /

/ 55

find a triathlon holiday

CHALLENGE HALF SARDINIA

TRY IF...

or try this...

56 /

You want to end your season on a high with a tri race-cation boasting luxury accommodation, family fun and a final dose of sand and sunshine.

Location Sardinia, Italy Date 29 October 2017 As European race-cations go, Challenge Sardinia is hard to beat. The 113km event takes place in the half-term holidays at the luxury, inclusive Forte Village Resort in the Mediterranean, with average highs in the low 20s.

It’s also one of the very last European middledistances of the season (Ocean Lava Azores being the other on 5 November), so offers a final chance to complete your first middle or post a PB and head into 2018 with a racing bang. There are also Try-a-tri and sprint races, as well as countless junior challenges starting at six year olds and up, and a scootathlon.

The race kicks-off with a 1.9km swim in the waters of the award-winning Forte Village Resort before the 90km bike takes in the coastal roads, rugged forests and turquoise seas of the Italian island. The run leg hugs the coast before finishing in the middle of Forte Village, where a famous post-race barbecue is awaiting. Which, frankly, is enough for us. challenge-family.com

LAGUNA PHUKET

NEVIS TRIATHLON

Location Phuket, Thailand Date 19 November 2017 Why race? This middle-distance ‘Race of Legends’ has been a trilovers’ paradise for two decades, attracting athletes to the tourist spot for a final multisport fling before the season’s end. lagunaphukettri.com

Location Nevis, Caribbean Date 11 November 2017 Why race? You swim in clear Caribbean waters of the, cycle around the entire island before a run that includes road, trail and beach. And the distances will suit almost every type of triathlete. booknevis.com

/ October 2017

TRANSITION YOUR WETSUIT TO WINTER with the ultimate piece of kit which protects and stores your wetsuit when a pool’s the only water you’ll see.

Find out more

thedrybag.co.uk

/thedrybag Patent pending in the name of The Drybag Company. GB 16275176.2

ENJOY TRAINING IT’S ALWAYS SUMMER IN THE CANARIES Come and train in Lanzarote this winter and enjoy the Canary Islands’ dream landscapes, with the quality rest and service of a Barceló Group hotel.

Reserve now for this winter to prepare for your next season: lanzarote.sport@barcelo.com | (+34) 928 59 13 29 | occidentalhotels.com | barcelo.com

• 50 m swimming pool • Free WI-FI • Gym & Wellness center • Buffet • Altitude rooms • Triathlon landscapes • Tranquillity

KIT ZONE

THE LATEST GEAR - TESTED BY EXPERTS MEET THE TEST TEAM

HELEN WEBSTER 220’s editor is your go-to for women’s multisport kit.

€349

OUR RATINGS 90+

MATT BAIRD

%

BUY NOW

Has spent years testing tri kit and accessories for 220.

A GENUINE CLASS LEADER

80-89

JACK SEXTY

IMPRESSIVE

He’s a strong age-grouper focusing on top-end gains.

70-79 %

GOOD

A DECENT PERFORMER

ROB BANINO Is a journalist who specialises in all-things bike.

50-69 %

AVERAGE

IT’LL DO THE JOB WELL ENOUGH

0-49 %

POOR

SIMPLY PUT, DON’T BOTHER!

58 /

/ October 2017

Very top-end tri-suit rated by the new Brit/Danish brand

e226 is a brand new British and Danish venture, offering high-end multisport clothing using cutting-edge fabrics. With the ‘Fe’ representing the chemical symbol for iron and the 226 being the distance in kilometres of an iron-distance race, the AeroForce shorts and singlet have a host of features to suit the longcourse triathlete: plenty of pockets (two on both the shorts and top), great sun protection due to Coldblack technology, a full front zipper and aerodynamic fabrics. The design is minimal but looks cool, with a discreet logo and some subtle indigo print on the otherwise stealth-black ensemble.

The shorts have a slightly higher waistline than most, stopping them from riding up. The chamois is on the small side but dense enough to provide a comfortable long ride paired with a tri-specific saddle in the TT position.

We really liked the leg grippers, with small silicon dots directly printed onto sizeable hems with bonded edges, giving a compressive form fit. On the bike and run we had no problems putting long sessions in, and the speed they dried out on our race-day test was nothing short of remarkable.

The top also dries very fast, and it’s made to be long in the body to avoid potential sunburn and chafing. Unfortunately, we found the arm cut too straight where it

should have been tapered in, and we were left with a big gap at the sides for wind to whip through. It’s a first for this reviewer to find a tri top that’s too wide at the chest and, considering the very high price point, a cut for the barrelchested probably isn’t going to be right for most of Fe226’s potential customers. We also felt it bunching up under a wetsuit, leading to some discomfort on an open-water swimming test.

Despite impressing elsewhere, it feels like Fe226 have fallen short at the easiest hurdle after countless hours of aero and hydrodynamic testing that have gone into crafting the gear. The rigidity of the fabric may mean that it needs to be offered in a wider range of sizes like triathlon wetsuits are (small/tall, medium/short, etc), because it appears a simple small through to XL size range doesn’t cover all shapes and sizes.

While our score comes out around average overall, individually we’d be giving the shorts 85% and the top 40%. Although we can vouch for the quick-drying properties, fabric quality and longevity, it’s difficult to recommend the top from our own experience, and it’s unlikely to fit the majority of competitive triathletes. JS fe226.com

most wanted

%

ONE OF THE BEST YOU CAN BUY

FE 226 AEROFORCE F

JAMES WITTS He’s a published author writing about sports science.

63 %

VERDICT A TALE OF TWO HALVES: GREAT SHORTS BUT AN ILL-FITTING TOP. AND PRICEY

KIT ZONE

â&#x20AC;&#x153;The minimal design looks cool, with a discreet logo and some subtle print on the otherwise stealth-black ensembleâ&#x20AC;?

October 2017 /

/ 59

KIT ZONE

HUUB ALBACORE SWIMSKIN

ORCA RS1 SWIMSKIN

£264.99

£236 It’s got the looks but will the RS1 perform?

Will the tech translate to the water?

H

uub have opted for a more classic look with the design of the Albacore Swimskin. Yet the all-over black suit – punctured by the silver and red stripes down the side of the suit that follow the line of the thick seams – was harder to pull on and off in comparison to Orca’s RS1 on the right. The zip at the back also proved difficult without the help of our fellow club swimmers.

Even when we managed to get it halfway up, it would zip back down with any slight movement. Happily it was easy enough to get off, so shouldn’t cost you time in T1. The compressive element of the suit is evident in the water, and it felt snug around our thighs and kept them ready for action during sprints thanks to the noticeable absence of muscle fatigue. But the overall thickness of the suit felt restrictive in the water, which meant our swimming experience wasn’t effortless, plus we experienced some chafing around the neck during the test period. The suit also seemed to absorb a fair amount of water, which compromised the second skin feeling we experienced in the RS1, and created drag. If you’re after more material for your money then the Albacore is the suit for you, but we prefer something a little lighter. ET huubdesign.com

T

he Orca RS1 Swimskin looked great out of the box and it didn’t disappoint in the water; the unfussy, tailored design fitting like a glove to accentuate the body. To touch, the suit feels thin but it’s easy to slip in and out of, without feeling like we’re going to put a hole through it. The suit has an unobtrusive and easily reached zip fastening at the back that, once up, stayed up, even during vigorous sprint sets. Once the suit was on it felt like a lightweight second skin on top of our tri-suit as we glided through the water, even helping us shave a few seconds off our sprint times over 50m. And thanks to the compression technology, it didn’t leave our muscles feeling fatigued. The bonded seams made the suit comfortable, reduced drag and allowed for full range of movement in the water. While the high-neck design felt streamlined and provided a great fit without any rubbing around any of the usual areas. The highly waterrepellent technology is apparent as we got out of the pool; the water visibly ran off the suit, which still felt dry to touch. The suits wins the test on its price point, comfort and seamless performance, both in the water and running to T1. ET orca.com

head to head

76 % 60 /

/ October 2017

VERDICT IMPRESSIVE TECHNOLOGY, BUT TOO THICK AND RESTRICTIVE FOR US

90 %

VERDICT COMFORTABLE, HUGELY FLEXIBLE AND SWIFT THROUGH THE WATER

KIT ZONE

AMBROSIO I20 £209.99 Tomorrow’s wheels for use with yesterday’s brakes

T

hese new Ambrosio wheels have one foot in the future and one foot in the past.

What’s forward-looking about them is their design and multi-purpose applicability. First of all they’re wider, with a 20mm internal width and a 24mm external width; secondly, they’re compatible with tubeless tyres; and thirdly, they’re ever-so-slightly aero thanks to their flat-bladed spokes and 27mm rim depth. So, although they’re ostensibly road wheels, their suitability for wider tyres run at lower pressures means they could just as easily be run off-road.

What’s anchoring them in the past, however, is the fact that they’re designed for rims rather than disc brakes. That’s not necessarily a bad thing, at least for the time being. But it seems odd given that the rest of the i20’s specs are so in line with the trend for go-

anywhere, multi-use, adventure bikes that, typically, use disc brakes.

Nevertheless, these are decent wheels with a lot going for them.

Without a cassette, quick-releases, tubes or tyres they weigh 1,775g (818g for the front, 957g for the rear) and their width produces a tyre profile that’s less pinched-in. With 25mm tyres (in this case Michelin Power All Seasons inflated to 100psi) the wheels felt smooth, stable and swift – even over tarmac broken by tree roots.

They may not be futureproof but they’re not too heavy, not too slow and not too expensive. So just right, especially if you’re looking for a great pair of winter training wheels.

RB rsi-cycles.com

90 %

VERDICT GO-ANYWHERE, DO ANYTHING WHEELS AT A COMPETITIVE PRICE

INOV-8 ROCLITE 290 £115 Light and flexible shoe for extreme rock-hopping

W

hat surprised us most when we first laced these shoes up and hit the trails was how luxurious they felt for an off-road shoe – with a plush inner and soft upper, they felt remarkably comfortable. The 290 is designed to provide grip on multiple terrains and we certainly found this to be the case during our training for ÖtillÖ, which meant leaping out of lakes and running up and down different surfaces including slippy rocks, tarmac and gravel sections. They were relatively fast to dry when wet and had a decent amount of bounce.

The only thing we didn’t get on with was the 4mm drop, which over a longer hill run left our calves protesting – so adapt gradually if trying these. HW inov-8.com

78 %

VERDICT GRIPPY AND VERY COMFORTABLE, BUT LOW-ISH DROP TAKES GETTING USED TO

THE BRAVE ATHLETE £21 New race mindset book

T

he collective knowledge of pro triathlete Lesley Patterson and psychologist Simon Marshall has been poured into this lengthy book covering psych advice. The tone’s excitable and some explanations feel long-winded, but the points made are fascinating with great tips to help your brain to help you reach your full potential. JS velopress.com

84 %

VERDICT QUIRKY YET VERY INFORMATIVE READ TO IMPROVE YOUR RACE BRAIN

October 2017 /

/ 61

KIT ZONE

WAHOO ELEMNT £79.99 Small, simple but with a couple of frustrating complications

T

o get the most out of Wahoo’s new Elemnt Mini bike computer, you need to download the accompanying app to your smartphone and pair the two devices. The Mini then uses the phone’s GPS to track your route and performance where you go riding.

If, however, you don’t own a smartphone, the 30g, 41 x 59 x 16mm device will work like a conventional bike computer using the 16g wireless speed sensor supplied. This way limits the Mini’s functionality to your current speed, distance and trip time, and associated lap readings, but still makes for a pretty decent, simple-to-use computer. The display is well laid out and set-up takes 3mins to go from unboxing the Mini to having it fully initialised.

Setting up the speed sensor, on the other hand, is flummoxing, due

USWE VERTICAL 4 £99.99 Neon hydration pack

D BROWNLEE GOGGLES £34.99

The boys do goggles!

T

hese HUUB/Brownlee goggles are so new the nosebridge is still patent-pending, so we were very lucky to get hold of an early test pair! Initial reactions were that they are extremely comfy with no water ingress, even over a long 5km lake swim. The final version will even come with spare gold, silver and bronze straps. HW huubdesign.com

90 % 62 /

VERDICT EARLY TEST OF WHAT LOOK TO BE A GREAT SET OF PRO GOGGLES. ON SALE DECEMBER

/ October 2017

esigned for trail running, this pack makes use of USWE’s award-winning ‘No Dancing Monkey’ harness system, which buckles across the chest (much like a parachute!) and is designed to stop the rucksack from bouncing around. In use, we found this to be exactly the case, with the wide, comfy velcro straps allowing for tiny adjustments to give the perfect fit, even on the fly.The 2-litre bladder gave us enough water for long adventures (up to 3 hours for us, although this will depend on your personal thirst/ sweat rate) and the pockets were plenty big enough for nutrition, mobile phone and an extra layer of clothing. The only dealbreaker might be that price, as it’s high versus similar. HW madison.co.uk

88 %

VERDICT COMFY AND USEFUL PACK THAT WE’LL GET PLENTY OF USE FROM. BUT PRICEY

to the unusual way it works. Instead of sitting on your fork, it fits around a wheel hub and works out your speed and distance based on the rate of revolutions. It’s a smart idea and sleeker than the ‘old-fashioned’ method but there’s nothing in the instructions that explains how it works if you’re not familiar with it.

Which means working through the Wahoo website’s support section to find out what you’re supposed to do.

The other downside is the Mini’s not rechargeable via USB. It’s powered by a CR2450 button battery that’s hidden behind a cover you can’t take off without the tiniest screwdriver. RB uk.wahoofitness.com

65 %

VERDICT SIMPLE ON THE FACE OF IT BUT SOME FRUSTRATING INCONVENIENCES LURK BENEATH

KIT ZONE

LONG-TERM TESTS

LIMAR ULTRALIGHT+ A

£159.99 We examine the world’s lightest helmet on the road

s the name suggests, the Limar Ultralight+ feels almost weightless, and claims to be the lightest bike helmet in the world. The size medium is 175g, and with 22 vents it does a fantastic job of keeping your head cool when putting in max efforts.

When you first put the Ultralight+ on it does feel high on your head, but as soon as you’re away it hardly feels like you’re wearing a helmet at all. The inner antibacterial padding provides a nice, soft cradle without holding too much moisture so it’s always dry for your next ride.

It has a removable visor for potential off-road use and handily a detachable rear light that fits over the retention dial; not a replacement for your rear light in the dark, but a nice day light for extra visibility.

The dial itself is sizeable and easy to adjust on the fly. A bug net covers the front seven vents, which did a fine job on my rural training rides, and the padding both inside and on the chinstrap is comfortable.

If you have any concerns about the protection offered by such a light lid, it’s good to know that the Ultralight+ has, of course, passed European safety standards, plus the tougher Australian and US marks.

One thing we’ve noticed is that aesthetically the material can scuff easily, and the helmet is showing some signs of wear after three months of daily use commuting and training. JS limar.com

81 %

VERDICT LIGHT AND AIRY LID THAT WILL BE APPRECIATED ON CLIMBS

ROKA PHANTOM $275

Much-hyped eyewear

T

VORGEE MISSILE FUSE £22.00 Colourful swimming

V

orgee goggles have been a pool staple for years, but we bought this pair for a recent Swimquest trip to Greece and were just blown away by the clarity of vision and the amazing colours they revealed underwater. This translated to our local lake as well, so it was money well-spent! We love the fit and quality, too. HW simplyswim.com

95 %

VERDICT COMFY, STYLISH GOGS THAT LAST FOREVER AND GIVE GREAT OW CLARITY

he Roka Phantoms arrived into the UK this summer with plenty of hype and award wins, plus Ironman victories on the head of Jesse Thomas. And we’re happy to say that they’re worth every column inch and gong, proving the value of a year’s worth of R&D. The key points are the ultralean 20g weight and the patentpending GEKO Pads on the arms that, try as we may (and we move our head a lot when tired on the run), just wouldn’t dislodge, create any bounce or steam up. They also feel surprisingly durable, with impact-proof lenses and the antiscratch properties adding to the longevity package. Our key concern is losing them… or for Goose to ask for them back in time for the Top Gun sequel. MB roka.com

90 %

VERDICT A MASSIVE PRICE, BUT THE BEST-PERFORMING RUN EYEWEAR WE’VE TESTED

October 2017 /

/ 63

THE ULTIMATE GUIDE TO FIXING YOUR BIKE Barcelo Explotaciones_ Exp plo _ B505786

Over 80 fully photographeed, step--by-step procedures p for maintaining, fixing and upg grading road r and m mountain bikes

ORDER YOUR COPY TODAY

www.buysubscriptions.com/bikerepair

or call 03330 162 138 and quote ‘Bike Repair and Maintenance’ Overseas please call +44 (0) 3330 162 138 Liness are open 8 8am-8pm weekdays and 9am-1pm Saturdays UK price i £9.99 £9 99 inc i FREE UK deliver d li ry • EUR priice £11 £11.99 99 • ROW R price i £12 £12.99.

99 †Calls from landlines will cost up to 9p per minute. Call charges from mobile phones will cost between 3p an nd 55p per minute but aare included in free call packages. All orders are subject to availability. Please allow 28 days for delivery.

KIT ZONE

BUYER’S GUIDE

LIGHTWEIGHT BIKE JACKETS

When the weather’s unpredictable, a bike jacket that stuffs into your jersey and can withstand a shower is essential. Jack Sexty and Helen Webster test 10

A

packable bike jacket is often considered an essential emergency item that’ll see you through a shower, but not weather a storm; but thanks to the latest in lightweight, breathable waterproofing technology, all that is changing.

Gore are at the forefront of this, with their Gore-Tex Shakedry technology (appearing on one of the jackets on test here) being treated into the weave of the fabric so an additional durable water repellent (DWR) coating isn’t needed. This also cuts down on the weight of the garment, and makes it more breathable because there are less layers.

If you’re looking to buy a packable jacket, think about what you want: if it’s waterproofing, then you want a jacket with taped seams to stop water ingress. If you prioritise comfort, then more seams will lead to a better fit, but this means more entry points for water. Some brands will combine taped seams with more stretchy fabrics to give the best of both, a feature of high-end packable jackets with tech such as Gore-Tex. Also, be aware that DWR coatings will lose their effectiveness after a few washes, which means water will no longer bead off the surface. But you can buy DWR sprays to restore the water repelling properties of your jacket.

The range of options on test here represent everything from the big budget and cutting edge for serious weather protection on longer rides, to the simple and affordable for a Sunday spin where the weather might turn volatile.

JARGON BUSTER SHOWERPROOF Most packable jackets are sold as being able to withstand showers rather than a full deluge, so are described as showerproof rather than full waterproof.

DWR A feature of many waterproof and showerproof jackets, a durable water repellent layer allows water to bead up and roll off the garment.

cuffs It’s key that these are tight, as you don’t want the sleeves distracting from your handlebar grip.

How we tested When it comes to our great British weather, one thing you can always count on is rain, and there was lots of it throughout our test period. All of the jackets here were tested on both commutes and training rides, so each was stashed in a jersey pocket and called on mid-ride. We looked at weather protection, breathability, fit, value, comfort and aesthetics to decide on our overall winners.

October 2017 /

THESECRETSTUDIO.NET

collar A high neckline is desirable in weatherproof clothing to stop the rain and wind from getting in.

/ 65

KIT ZONE

BEST VALUE

SCOTT RC PRO WIND BLOCK

PEARL IZUMI PRO BARRIER LITE

PLANET X 365 ATMOSHIELD

£109.99 Although offering some visibility, the RC Pro Wind Block isn’t going to win any style points for us, and looks a bit like a piece of promo gear with the Scott logo plastered across the chest. At 187g, it’s heavier than the very packable options on test, but we just about managed to stuff it in our jersey pocket. The decent-sized water repellent pocket did the job, protecting our phone adequately during some quite heavy showers. For a size medium we felt the sleeves were too long, so much so that rain water collected into the creases, which required shaking off. So we’d suggest sizing down if you’re in between, although the jacket is quite short in the body so cyclists with a similarly small wingspan may struggle to find the right fit. Elsewhere, the jacket is slimfitting and has a soft, stretchy hem at the bottom. The split section on the small of the back is an interesting feature, offering plenty of ventilation and giving you easy access to jersey pockets.Although, in strong winds and showers, we found it can actually be an entry point for rain, so it needs an update for the next version. www.scott-sports.com

£89.99 The Pro Barrier Lite is definitely light and packable, stowing away in our jersey with ease and weighing just 123g. A bold design includes important reflective detailing and a thin pocket on the middle of the back, while the softshell protection is supposedly windproof and water resistant. While it might be unfair to judge showerproof packable jackets during a deluge, we’d at least expect some level of prolonged protection, but unfortunately the Pro Barrier Lite lost any ability to keep us dry after just 20 minutes. Both phone and wallet were soaked in jersey pockets underneath and the sleeves had stuck to our skin, making for an unpleasant end to our ride. It does pick up marks for the form fit offered by Softshell Lite fabric, which means the jacket doesn’t flap around in the wind and it’s stretchy enough to give you a decent range of movement. Sadly it’s so thin that the water-resistant fabric just doesn’t stand up to medium to heavy rain. The Pro Barrier Lite is fine for a light shower, is adequately windproof and breathable, but there’s better out there and for less money, too. www.madison.co.uk

£59.99 The 365 Atmoshield from British brand Planet X looks quite robust for a packable option, but we managed to get it in a jersey pocket with relative ease and it weighed just 158g on our scales. The ‘Showerflex’ fabric offers windproofing and a three-way stretch, the latter giving the garment a form fit without the added bulk of fully-taped seams. We found that the collar was a bit too big and loose, so required zipping right up to stop it flapping and letting the wind in. The slippery, polyester inside lining of the jacket isn’t massively breathable either, so it’s perhaps best for training rides with a base layer in single-digit temperatures.

The fit is regular but not too baggy, so we’d recommend sizing down if you’re in between. Overall, the 365 Atmoshield is a simple, no-nonsense jacket that, if anything, is undersold as simply showerproof, as it also provided good protection in heavy rain, too. You can pick it up in red or fluro yellow if the all-black feels too invisible, plus, for £40 on the Planet X website at the time of writing, the Atmoshield is easily the best value option on test. www.planetx.co.uk

72 % 66 /

VERDICT GOOD VENTILATION BUT UNDERWHELMING FOR THE PRICE AND FEATURES SOME DESIGN FLAWS

/ October 2017

68 %

VERDICT POINTS FOR VISIBILITY BUT NOT BUILT TO WITHSTAND MORE THAN A BRIEF, LIGHT SHOWER

82 %

VERDICT COLLAR ISSUES BUT OFFERS DECENT PROTECTION FOR THE PRICE AND IS BUILT TO LAST

MEN’S LIGHTWEIGHT BIKE JACKETS

VESTED

BEST ON TEST

RAPHA BREVIT INSULATED

CASTELLI IDRO JACKET

£150 The 240g Brevet from high-end cycle clothing brand Rapha is of a different mould to other offerings on test, with insulation to make it more suitable for cooler temperatures as the off-season gets into full swing. Polartec’s Alpha technology is responsible for the insulation, aiming to be breathable and core temperature-regulating. While we found this to be true, to a point, in temperatures of 10ºC or above the Brevet was just a bit too warm for training rides, but fine for casual jaunts and fending off rain very well. Though Rapha describe the Brevet as packable, this is the only jacket we couldn’t fit into a standard jersey pocket, so isn’t really suitable as an emergency option, requiring further on-bike storage unless you’re wearing it for the duration of your ride. Annoyingly, there’s also no access point to your jersey pockets and, although you get a small phone-sized pocket on the jacket, we’d have liked this to have been considered for longer rides. Still, it’s soft to the touch and looks great, if a bit short in the body.

There’s also a hi-viz yellow version. www.rapha.cc

£260 ‘Finally, the miracle jacket is here’, Castelli boldly claimed of the Idro jacket when it was launched late last year. The supposed miracle is to be found in the twolayered Active fabric courtesy of Gore-Tex. Where most jackets have a third textile layer with water repellent treatment, this has a waxy outer coating that’s totally water repellent, meaning it’s lighter because you lose a layer and it doesn’t absorb any water, instead it just beads onto the surface. It’s a hardshell so, despite excellent breathability, you’re still going to hold some sweat inside on those very rare occasions in the UK when it’s very warm and wet. There’s a side zip opening (don’t mistake it for a pocket) so you can access your inside jersey pockets on the go, with both this and the front zipper being extremely strong and durable. So far we’ve put the Idro through countless rides and over 10 washes, and the performance is yet to diminish at all. Also weighing just 123g and easily packing into a jersey pocket, when it comes to packable waterproofing there’s little out there to match the Idro at the time of writing. Black is currently the only colour available. saddleback.co.uk

78 %

VERDICT NOT THE MOST BREATHABLE OR PACKABLE, BUT COMFORTABLE IN COOLER TEMPERATURES

93 %

VERDICT AN IMMENSE JACKET THAT’S DURABLE, LIGHT, WATER-RESISTANT AND ALSO IMMENSELY EXPENSIVE

MEN’S VERDICT

Of the men’s options, all but one of the jackets fit into a jersey pocket, but we found big differences in levels of rain protection between them. At £90 and leaving us soaked through in middling levels of precipitation, we wouldn’t recommend Pearl Izumi’s Barrier Lite for more than a back-up emergency layer.

The offering from Planet X is impressive, and considering you can often pick one up for £39.99 via the Planet X website, this is the one we’d go for on a budget. Rapha’s Brevet was easily the heaviest on test at 240g, but it’s a good choice if you can afford to have more than one rain jacket in your kit collection.

Our out-and-out winner without a doubt is Castelli’s Idro. Yes it’s a huge spend, but to have this much rain protection in such a small space marks the next step in packable waterproofing, of which the rest of the contenders here don’t come close to matching. It deflects water, is suitable for a wide range of temps and offers a close fit, with robust zips. We’re hoping they’ll do a non-black version soon, for visibility.

October 2017 /

/ 67

KIT ZONE

CUTTING EDGE

ALTURA POCKET ROCKET 2.0

ODLO MISTRAL LOGIC JACKET

GORE ACTIVE SHAKEDRY

£74.99 The Altura Pocket Rocket 2.0 feels most similar to the Boardman within this test, so it’s hard not to draw direct comparisons. Fabric feel and styling is similar and with a comparable level of waterproofing and wind protection. We did find the fit quite different, though – our UK12 was roomy enough when standing, but when down on the drops pulled a little across the shoulders. The jacket was also slightly heavier at 163g, but that’s probably due to the larger size overall. Like the Boardman, you also get one single centre pocket, although on this jacket it was much smaller and a bit of a struggle to get the hand in when riding. Of all the jackets in the women’s test this is the one that gave the most warmth and protection in grotty riding conditions, although the pay-off was it was also the one that felt the clammiest when the sun came out and started cooking us mid-ride. There’s a layer of softer fabric on the neck, but it isn’t as plush feeling as some of the other jackets on test. In all this was a solid performer, but perhaps the features could have been better for the spend. Four colours are available. zyrofisher.co.uk

€75 Odlo tell us that their Mistral Logic jacket is designed to give the optimum fit for riding and, as such, ‘while standing, the fit might feel unusual’ – and they’re not wrong! Once we put it on we immediately felt like it was too tight under the armpits, something not helped by the fit of the arms, which was much snugger than any other jacket on test. Once down in a riding position though, something magical happened as all of a sudden more fabric appeared across the chest and the fit felt perfect. Clever, hey? As for other features, the 180g jacket packs away into its own pocket and features a long back hem to keep your bum covered, as well as stretchy windproof jersey fabric and a soft, high neck to keep you warm on autumnal rides.

Where this jacket doesn’t work so well is in heavy rain – as, while the shoulders and arms were waterproof, the jacket’s back wasn’t. As ever there’s a trade-off, though. We’d pick this jacket for warmth and cosiness, but it’s only really one for light showers or misty mornings. Wear it in a deluge and your lower back would get pretty soggy. A white/grey colourway is available as well as red. odlo.com

£279.99 Of all the women’s jackets in this test, the Active Shakedry from Gore was the one that has paid most attention to the asthetics. When on, the black colour and the styling details, including cross-over neck fastening, wrist zips and side pocket, made it look a lot like we were wearing a leather biker jacket. Great if you’re going from riding to a stylish café brunch and want to look good... but not ideal for visibility while riding, despite a couple of reflective details. With that said, though, this jacket was easily the most waterproof on test as well, with the cutting edge ‘Shakedry’ technology meaning water was beading and bouncing off it without a problem and the high neck also did a great job of preventing any water ingress. Zippy pockets on the breast and hip are big enough for a phone or wallet. Of all the jackets on test, this was the closest-fitting on our hips as well, with very little stretch in the hem. It also sat higher at the back so covered less of the bum, although a ruched elasticated section in the lower back helped give a little more flexibility between riding and walking. So fantastic, but also eye-wateringly pricey. goreapparel.co.uk

72 % 68 /

VERDICT THIS JACKET WON’T LET YOU DOWN, BUT FOR THE MONEY WE PREFERRED OTHERS ON TEST MORE

/ October 2017

79 %

VERDICT SNUG JACKET WITH A QUALITY FEEL. CHOOSE IT FOR CHILLY, WINDY RIDES, NOT THE WET, THOUGH

85 %

VERDICT WE REALLY LOVE THE STYLING AND THE WATERPROOFING IS UNRIVALLED IN THIS TEST

WOMEN’S LIGHTWEIGHT BIKE JACKETS

BEST ON TEST

ENDURA FS260-PRO ADRENALINE RACE CAPE £77.99 Available in white, pink or the turquoise option shown here, the race cape from Endura is super floaty-light at a mere 98g and comes with its own stuff sack to keep it compact when not in use. In fact, it ends up so small and light you’d better make a note of where you left it, if you want to make sure you don’t misplace it! There are plenty of other good features, too. The transparency means your race number will still be visible through it when worn underneath, which makes it perfect for an autumn/winter duathlon attempt without having to faff about taking race belts on and off mid-race, while a soft collar and zip garage keep it comfy. Cuffs are elasticated, while the breathable fabric also has a touch of stretch which helped the fit. Our size small was a good fit, with room to move but without being flappy. In showers this jacket did a good job of keeping the rain off, although in a deluge we did see some water ingress – mainly around the back of the neck – and the arms got very clammy. Still a useful product to have in your kit bag, though. endurasport.com

73 %

VERDICT A GREAT OPTION TO KEEP WITH YOU IN CHANGEABLE WEATHER. THE BEST OPTION FOR RACE DAY.

BOARDMAN WOMEN’S WATERPROOF £55 The Gore jacket might be the most stylish on test, but with the black fabric making us nervous about visibility this was the one we reached for next as being the best option for good looks, but with great winter riding features. We liked the space age silver/pink combo and reflective details on the sleeves and back add to the safety element. At just 141g it was light too, but with a slightly thicker fabric and taped seams felt like it offered a bit more protection than the Endura and gave better waterproofing in heavy showers, too.

Sizing is more generous than other brands – we’d usually go for a UK10, but our UK8 was plenty big enough and with enough length in the sleeves for riding, too. You also get a dropped hem, plus snug elasticated cuffs and one large pocket on the back which was big enough for all our riding essentials (you can even get a map in there, if you’re old-school). It isn’t designed to stuff into the pocket, but you can do - although the zip isn’t reversable which makes getting it out again a bit tricky. Finally breathability was okay, although we did get a bit clammy when the sun broke out. boardmanbikes.com

88 %

VERDICT GOOD-LOOKING AND GOOD FEATURES, PLUS THE PRICE POINT IS GREAT FOR THIS QUALITY

WOMEN’S VERDICT

What you need a jacket for makes such a difference to the one you will pick, as this test has shown. If you’re looking for a lightweight jacket with cosiness and windproofing for autumn rides, then the Odlo would be our top pick. Yes it feels odd to wear off the bike, but once riding it’s just great in terms of fit and function.

However, if you’re looking for a simple layer that can be chucked in your kit bag and relied upon to keep you dry in most conditions without adding bulk to your ride, as well as giving a great option for duathlon race days, then go for the Endura.

In terms of pure waterproofing though, the Gore jacket is absolutely unrivalled in this test as water magically beads and bounces off it. Plus, if we’re feeling vain, it looks damn good too and feels high quality.

We’d never ride in a black jacket, though.

So in conclusion, that leaves the Boardman as our overall winner. Great visibility and waterproofing, nice fit, well thought-out features and feels like it should cost way more than £55, too!

October 2017 /

/ 69

BUYER’S GUIDE

COLD-WATER SWIM KIT

If you want to stay swimming into winter, a collection of thermal products is essential. But which are best? Matt Baird and Helen Webster test a selection

JARGON BUSTER NEOPRENE The extremely versatile synthetic rubber used on most open-water swim products.

YAMAMOTO The Japanese brand who supply much of the neoprene for tri kit, with their S.C.S (Super Composite Skin) coating also applied pp to manyy garments.

As always, safety is a key consideration when it comes to open-water swimming, especially in the winter where visibility and staying warm are crucial. So take someone with you, don’t overdo it and ensure you kit out properly, both during the swim and afterwards.

For us, fit is key to limit water intrusion and for comfort, so aim to try before you buy or exhaustively analyse the sizing charts. As it’s not used for extended periods of time, our cold-water kit has lasted multiple seasons so try not to skimp on spending a quid or two here and there.

Look to cover all of your extremities but aim to find kit that keeps you as flexible as possible. And don’t care if the kit makes you look like a nutter; you’ll get some odd looks swimming swim in the British sea in November anyway, so embrace e it!

BLUESEVENTY THERMAL HELIX £545 Every so often, a piece of kit comes along that makes a genuine difference to our training or racing. For us, over the last year, it’s been the thermal version of Blueseventy’s popular Helix suit.

Thanks to poor circulation, we struggle badly with the cold. Adding neoprene gloves and boots helps, but the Thermal Helix has been a godsend and has meant we could swim in colder waters – and for longer – than in previous years. The zirconium lining adds warmth and limits cold water getting in, but not at the expense of flexibility, which is still superb.

The wetsuit has performed well and is showing no signs of wear and for £50 more than the ‘normal’ Helix, isn’t badly priced for the amount of extra swim time it bought us. HW blueseventy.co.uk

95 %

VERDICT A GENUINE MUST-THAVE FOR CHILLY SWIMS AND COLDER TRIATHLON TRAINING INTO THE OFF-SEASON

October 2017 /

THESECRETSTUDIO.NET

W

e’ll happily admit that Lewis Pugh, the man who swims around Antarctica wearing just Speedos, is a tougher character than us. For as soon as October starts, we demand an open-water swim outfit that will keep us warm and prevent chilly water intrusion.

Thankfully, from thermal wetsuits to base layers and balaclavas, there’s now a huge range of accessories to keep swimming as pleasurable as possible into the winter and beyond. Because, frankly, from the sea to reclaimed quarries and mountainside lakes, cold-water swimming provides an exhilarating surge of adrenaline, and much-needed variation to your training once the UK triathlon season has wrapped up. You’ll also emerge a stronger and mentally tougher open-water open water swimmer by the time the new season starts.

/ 71

KIT ZONE

ORCA WETSUIT BASELAYER

ORCA SWIMMING GLOVES £35 Yes, £35 seems a high price for gloves, but you get what you pay for and, compared to Dhb’s swim glove offering on the facing page, these Orca gloves scream quality. The extra panel on the thumb gives a surprising amount of added dexterity, while the neoprene quality – although also 3mm like Dhb – and 3D cut just feels more supple and pliable during the swim. The major difference to standard swim gloves is the extended cuff length – also seen on gloves from Blueseventy and Zone3 – which produces more neoprene coverage on the body, and also further limits water escaping up the sleeve.

The fully glued and taped seams also enhance protection from VERDICT A WINNING the cold, and add durability to CREATION OF WARMTH an already impressive package.

AND FLEXIBILITY % MB www.orca.com

84

£49 Of all of the garments on this spread, the Orca Wetsuit Baselayer is tthe one we’ve easily gotten the most use out of. We’re worn itt under wetsuits and also by y itself as a sing gle layer with a pair of sh horts or jamme ers for warmer sea sw wims. With 0.5mm underarm pa anels combined d with topno otch Yamamotto 39 cell SCScoated neoprene e, the top is hu ugely flexible, c comfortable an nd soft on the s skin. In terms of warmth, the jersey lining keeps things warm, and the long length and effective gripper on the waist hem keep water intrusion to a minimum. For truly cold swims, we’d optt for the thicker and tighter Zone3 Neoprene Warm mth Vest, but this has morre s a damn versatility and is sight g easier to re emove.

B www.orca.com m MB

85 %

VERDICTT COMFY AND WARM, AND GOOD FOR USE ON ITS OWN

BLUESEVENTY THERMAL SWIM SOCKS £30 The The ermal Swim Socks from Blueseventy use the same soft, water-prev venting zirconium liner as their winniing Thermal Helix wetsuit, an nd these socks are also harrd to fault for warmth an nd comfort.

They includ de ankle grippers in nstead of a Velcro strap to stay in place (we’d d prefer the latter), but the textured feet are a masterstroke m for running on n pebbles or rocks (or to trans sition if they’re legal in you ur race) and the multiple pa anels ensure they don’t feel me or bulky. cumbersom The longer ankle length is successful in preventing usion, while the water intru flat-locked d internal seams prevented any a rubbing.

MB www.blu ueseventy.co.uk

92 % 72 /

VERDIC VERDICT ICTT PLUSH ANND WARM. THE BEST SWI WIMM SOCKS AROUND

/ October 2017

DHB SWIM CAP £155 Yes, you’ll b be mocked by your non-triathlete friends whenever yo ou wear the c chinstrap swim cap, but it’s a vital kit addition for the UK K’s open-wa ater shoulder season of late April and May, October an nd early Nove ember (for anything colder we’ll definitely be using the Huub Bala aclava). Bar the logos, the Dhb is identical to the Blu ueseventy swim cap we’ve used for years… only it comes in a tenner cheape er. The 3mm neoprene kept our head warm and the silver print acrross the top is a smart touch for added visibility in the water. We pe ersonally had no problems with the fit, but a chinstrap with a Velcro fastener (Orca, Zone3 and Huub do one) for VVERDICTT CHEAP AND just a few quid more will DDURABLE, BUT THERE ensure you find the best fit.

AARE TECHIER OPTIONS % MB www.wiggle.co.uk

76

TRIATHLON BIKE SADDLES

HUUB VARME THERMAL BALACLAVA

ZONE3 NEOPRENE WARMTH VEST £42.50 Zone3 warned us that the Neoprene Warmth Vest was hard to get off, and they weren’t wrong: it took three people to wrestle this off us at the Long Course Weekend. Yet this is a fantastic contender for cold-water swims, sitting tight to the body (aim to try before you buy if possible) but staying warm and unrestrictive for extended swims. The high neck helps prevent wetsuit zip rub and, for 40-quid plus, you’re getting a titanium-coating to help maintain the body’s warmth. Like the Orca, this doubles as a 2mm single layer VERDICT ULTRA TIGHT for warmer swims and also adds BUT A FORMIDABLE some buoyancy for pool sets.

COLD-WATER OPTION % MB racezone.co.uk

87

£34.99 Okay, itt doubles as an executioner’s mask, but the innovative Varme Thermal Balaclava is the real deal for swimming in n truly cold water.

Unlike the trad neoprene swim hat (see Dhb)), the Varme sits under a wetsuit to offer full head and nec ck coverage, preventing any winceinducing watter intrusion down the nec ck. Our big concern befo ore swimming was any lack of movement, but these worries proved unfounded and we’ve since experienced plenty of unrestricted,, comfortable and chafe-free sw wimming in the Varme. The quality neoprene adds to the warm package. n.com MB huubdesign

90 %

VERDICTT CUTTINGEDGE DESIGN MAKES THIS A WARM WINNER

ZONE3 POLAR FLEECE JACKET £70 Comfy, warm and practical, the original Dryrobe was launched d in 2010 and quickly became an essential garment for open n-water swimmers ncluding the around the UK, in Brownlee brotherrs. We’ve reviewed the Dryrobe glowiingly in the past, so how does this similar product from Zone3 fare? For a start, it’s £40 cheaper and, due to a thinner fleece liniing, packs yrobe (our smaller than a Dry only complaints of the original). Yet therre are atures, plenty of great fea with two internal pockets (one zipped and with a wo outer MP3-entry) and tw for keeping the ha ands warm. ouble with the We had a little tro hivery hands double zip with sh but the five sizes (compared to Dryrobe’s three) is a massive plus. And we love the long sleeves. MB racezone.co.uk

85 %

VERDICTT NOT THE ORIGINAL BUT PLENTY TO RECOMMEND IT

DHB SWIM GLOVES £16 We’re usu ually big fans of Dhb’s unfussy approach to producing functional an nd affordable multisport kit, but we became really unstuck t k with ith h the th Swim S i Gloves Gl ffrom Wi Wiggle’s l ’ in-house i h b brand. d While the Orca gloves here were nimble due to an extra thumb panel in the c construction, the 3mm Dhb’s remained cumbersome throughout a and we were all too conscious of having what felt like paddles on ou ur hands for the entirety of our open-water swims.

Which is a sh hame, as there are plenty of neat additions here to go with the welc come £16 price tag, including non-slip palm prints for climbing onto pontoons or jetties, hi-visibility spots and a VERDICTT WARM BUT tab for easy removal. And you JUST TOO BULKY FOR could never accuse them of not COLD-WATER SWIMS % being warm. MB wiggle.co.uk

57

October 2017 /

/ 73

KIT ZONE

RECOVERY DRINKS Get thee max gains from fr your training by recovering re ing properly. We test four tu ubs designed tto kicksstart the repair, refuell and rebuild prrocess

£41.99 (1.6kg) High5’s protein recovery drink contains 18g whey protein and 37g carbohydrate (dextrose, maltodextrin and fructose) per 60g serving, which works out at 27 servings per tub for £1.55 per drink. Whey protein’s what you’re looking for in a recovery drink as it’s loaded with muscle-repairing amino acids and digests far quicker than casein protein. This is important to maximise protein synthesis, which is at its highest for two hours after exercise. The chocolate flavour is arguably the nicest on test.

High5 suggest you can consume with water or milk, but we’d advise taking with water as the body can struggle to digest milk after intense exercise and it slows down the absorption of the drink’s ‘goodness’. It also keeps costs down. highfive.co.uk

82 %

VERDICT SIMPLE, TASTY AND EFFECTIVE RECOVERY DRINK

£38.00 (1.6kg) Rego contains a near identical split of carbs (maltodextrin and fructose) and whey protein, which conflicts textbook ‘ratio’ advice; but many experts suggest protein quantity is more important than ratios and the 20g per serving is ideal for a longer session. Importantly it contains 2g leucine, a branched-chain amino acid that isn’t degraded by enzymes in the liver, so enjoys greater freedom to enter the body’s tissues and stimulate muscle growth. It also moderates insulin sensitivity and burns fat. The ingredients list is enormous. On the positive, it stems from supplying a staggering 16 vitamins and minerals. The strawberry flavour is okay. More impressive is the price – £1.19 per serving. scienceinsport.com

83 %

VERDICT WE’VE TASTED BETTER BUT PLENTY OF GOODNESS

£19.99 (500g) Torq’s tasty strawberries-and-cream recovery drink comprises a 3:1 mix of carbs (maltodextrin and fructose) and whey protein. At those quantities, studies have shown not only the stimulation of muscle repair but also accelerated uptake of glucose into muscle and liver cells. It also features a 0.1% vitamin mix that covers 13 essentials.

Standout science is the introduction of L-Glutamine and D-Ribose, proven to prevent muscle breakdown and speed up the restocking of glycogen. This increases the price, and that’s especially true if you’re tall and heavy. Up to 50kg, you can get away with a 75g hit (approx. £3 per serving).

But over 80kg and you’ll be looking at a 150g serving, which is around £6 per drink. That’s pricey, even for a drink containing only natural ingredients. torqfitness.co.uk

80 %

VERDICT THE BEST RECOVERY DRINK HERE BUT FAR TOO PRICEY

£26.99 (1.144kg) PowerBar’s Recovery 2.0 delivers either 10g or 20g whey protein, and 29g or 58g carbohydrate (maltodextrin and oat flour), depending on whether you mix 44g or 88g serving of raspberry cooler powder. That’s because PowerBar recommend one 44g scoop for light training (£1.05 per serving), or two scoops (88g) for moderate to intense training. Mix one scoop with water and you enjoy a subtle raspberry flavour; double the intake and it’s much sharper, but still palatable. Vitamin and mineral content is minimal – just magnesium and zinc to reduce fatigue and strengthen immunity, respectively. PowerBar argue that antioxidants remain absent due to potentially hampering physiological adaptation. powerbar.eu

81 %

THESECRETSTUDIO.NET

HIGH5 SIS REGO TORQ POWERBAR PROTEIN RAPID RECOVERY RECOVERY RECOVERY RECOVERY 2.0

VERDICT A SOLID PRODUCT AT A GOOD PRICE

October 2017 /

/ 75

BIKETEST

bike test

A GRAND DAY OUT The £1,000 mark is the most competitive around for road bikes, which means you should expect a lot for your money…

WORDS BY JAMES WITTS PHOTOGRAPHY BY ASDESIGN.UK.COM

O

ne-thousand pounds – it’s the benchmark for the increasingly serious rider’s first serious bike.

But there are a few factors that you need to consider before you splash out. The first is the bike’s intended use. If you’re spending £1,000 there’s a good chance it’ll be used as both a training and a race bike. That means you need to make a choice between a bike with geometry that maximises speed or one that’ll better absorb the bumps and let you rack up the miles more comfortably.

Either way, you’ll probably be excited that carbon fibre – the material the pros’ bikes are made from – is now within reach. But should you be? Aluminium and other metals are isotropic, meaning their properties are the same in all directions. Carbon, on the other

76 /

/ October 2017

October 2017 /

/ 77

BIKETEST

hand, is formed of fibres arranged in a particular orientation and tightly held together by resin. That means while it’s incredibly strong in certain directions, it not so strong in others. In other words, it lacks the all-round strength of metal.

Then again, because carbon tends to be manufactured in a monocoque – moulded as a single structure – designers can play around with the fibres to add strength, improve aerodynamics and cut weight.

Aluminium, like steel, is limited in this respect because frames are made by welding tubes together.

But, as is the case with all frame materials, there’s good carbon and, well… not so good carbon. And at this price the argument for carbon against other frame materials, particularly aluminium, is less persuasive. Especially as, when it comes to comfort, there are often greater benefits to be had by choosing the right sort of tyres and running them at the right pressures for you and the terrain you ride on.

TWO CARBONS, ONE METAL With all that in mind, this month’s test pits two carbon-framed bikes – BMC’s Teammachine SLR03 Tiagra and Boardman’s Road Team Carbon – against one aluminium model in the form of Specialized’s Allez Elite (in its 2018 spec).

Regular readers will be aware that all three brands have made their mark in multisport. Specialized provides bikes for Gwen Jorgensen, Tim Don and Javier Gomez;

78 /

/ October 2017

Boardman helped the Brownlee brothers to four Olympic medals until Alistair and Jonny moved to Scott this year; while BMC sponsors the BMC-Etixx team, which has a roster that includes Liz Blatchford and Will Clarke.

The Specialized Allez gets updated geometry for 2018 so it’s more relaxed and sits closer to the brand’s Roubaix range of endurance bikes than the racier Tarmac models. Its standout feature is that sloping top tube, which looks steep enough to rival the climb to Alpe d’Huez. Its precipitous angle is partly due to a head tube that’s grown from 205mm on 2017’s model to 215mm on the 58cm 2018 bike tested here.

Chainstays and, consequently, wheelbase have also been extended, and together with the 73.5° head tube and 73° seat tube, it all adds up to a frame that’s made for a long day in the saddle. Yes, the Allez takes a while to accelerate, but it will bowl along quite happily all day.

Thankfully, despite the extra material required for all that length, Specialized has managed to cut more weight than its added, to the extent that the 2018 bike is around 500g lighter than 2017’s. Frame material remains Specialized’s E5 Premium aluminium. Historically this was reserved for the top-end Allez bikes but is now employed at the bottom of the range too. The fork has enjoyed the greatest weight loss, however, and is now fully carbon, meaning both

BIKE TO WORK SCHEME

The Cycle to Work scheme, created way back in 1999, can save you up to 42% off the cost of a bike up to £1,000.

Essentially, your employer buys a bike for you to ride to work, you ‘hire’ it through salary sacrifice – which is where you save by not paying tax and National Insurance on the monthly fees – and at the end of the ‘hire’ period you buy the bike from your employer. In other words, your salary sacrifice is made from your gross salary, not your net salary.

the fork and steerer tube are constructed from FACT carbon, whereas previous versions employed an aluminium steerer.

At the other end of the geometric and material spectrums is the BMC Teammachine SLR03 and is a result of the Swiss manufacturer ‘compressing years of physical testing and prototyping into Finite Element Method cycles’. That’s just another way of saying BMC used computational fluid dynamics to explore thousands of potential cross-tube sections, carbon lay-up arrangements and geometrical structures to create a light, stiff and comfortable frame.

The Teammachine’s racier than the other two bikes here – its 170mm-long head tube alone is ample evidence of that, when compared to the Boardman’s 195mm and the Specialized’s 215mm monster. But it’s still comfortable despite the racey stiffness that comes courtesy of the oversized, hexagonal down tube that flows into a tapered seat tube and chunky chainstays.

The top-tube to head-tube junction is similarly beefy but is just one part of a frame that’s been designed to resist flex and maximise each and every pedal stroke. And it seemingly works as this bike practically takes off with every pedal stroke. It’s also damn fun, which ultimately is what it’s all about.

Boardman’s Road Team Carbon isn’t quite as responsive but that’s hardly surprising as it’s built around

£1K ROAD BIKES

BOARDMAN ROAD TEAM CARBON £1,000.00 www.boardmanbikes.com SPECIFICATION Weight 8.78kg Frame C7 carbon Fork Carbon with tapered steerer Gears Shimano Tiagra with FSA Gossamer crankset 50-34t, 12-28t Brakes Tektro R540 Wheels Mavic CXP-Elite Finishing kit Boardman alloy bar, stem and seatpost, Boardman Road saddle, Vittoria Zaffiro Pro 700 x 25c tyres HIGHS Maintains speed proficiently over most terrains LOWS Uninspired look and a touch erratic over turbulent tarmac

81 %

BUY IF You want a no-nonsense, mileage machine

October 2017 /

/ 79

BIKETEST

the brand’s SLR Endurance frame.

So it’s fairly relaxed and, like the Specialized, prioritises comfortable mileage over maximum speed. That said, the original Road Team Carbon provided the platform for Nicole Cooke’s gold-medal-winning ride at the 2008 Beijing Olympics, intimating that the geometry doesn’t entirely sacrifice speed in favour of comfort.

In fact, the Boardman’s geometry sits neatly between that of the Specialized and the BMC. Take that 195mm head tube, for instance, or the top tube, which slopes more gently than the Eiger-like top tube on the Allez but more steeply than the BMC’s almost horizontal one.

Like the BMC, the Boardman features broad, sturdy tubes upfront while the rear triangle pairs boxy, stiff chainstays to slim, supple seatstays. The fork’s also full carbon

“The Specialized’s standout feature is that sloping top tube” with a tapered steerer. It’s all stiff enough to spark into action easily on the climbs and hold pace well.

A MIXED BAG At this price point, it’s common to find blended groupsets to cut costs.

That’s certainly true of the Specialized, although the 11-speed Shimano 105 gears are the most impressive here. But the money Specialized has spent on the gears has been recouped on the brakes and the Allez runs Tektro’s Axis callipers instead of Shimano stoppers. They perform fine, though the completist in us would have preferred 105 brakes, which are lighter. The chainset is another

80 /

/ October 2017

£1K ROAD BIKES

SPECIALIZED ALLEZ ELITE £1,000.00 www.specialized.com SPECIFICATION Weight 8.93kg Frame Specialized E5 Premium Alloy Fork Specialized FACT full carbon Gears Shimano 105 50-34t, 11-32t Brakes Tektro Axis Wheels DT R460 Finishing kit Specialized 3D alloy stem, shallow drop bars, seatpost, Body Geometry Toupé Sport saddle, Espoir Sport 700 x 25c tyres HIGHS A comfortable and mudguardfriendly bike for all seasons LOWS Gentle geometry that’s not for racing

83 % component that’s been chosen to cut costs, hence there’s a Praxis part where you’d expect to see something from Shimano. It’s a standard 50/34t ‘compact’ set-up – the traditional mix for endurance riding. Although it’s possible that in the future Specialized might switch to Praxis’s new ‘sub-compact’ 48/32t chainset, which has had plenty of positive feedback.

BMC has stuck with Shimano components throughout, although they’re from the more affordable Tiagra family. Criticism has been levelled at the SL03 in the past because it has mixed and matched components in the interests of costsaving– 2016’s model featured 105 but only the gears. Aboard this BMC, however, Tiagra performs well. Its 34-11t cassette offers a slightly wider choice than the other bikes here, albeit with larger jumps between sprockets.

Boardman has plumped for 10-speed Tiagra for its Road Team Carbon, although with FSA’s Gossamer 50-34t chainset. At the back, however, the Shimano 12-28t cassette offers a narrower range of gears for climbing. FSA produces an impressive range of componentry

so they’re perfectly acceptable substitutes for Shimano parts. It also means that there’s very little to separate the three bikes as far as shifting is concerned.

ROLLING COMFORT At this price point, we’re looking for all-round comfort. Despite the R&D thrown at frames, the contact points remain the most important factor. The Specialized comes specced with the brand’s own 25mm Espoir tyres hooked on to DT Swiss R460 wheels but could easily accommodate 28mm tyres thanks to the clearances between the fork and stays. Unlike the Boardman and BMC, there are also mounts for mudguards and panniers.

Ultimately, if your one-grander is going to be pressed into service as a commuter or you’re looking to occasionally deviate into touring, that feature alone could eclipse all the advantages of the other two bikes. The Espoir-DT Swiss R460 tyre and wheel combination is better suited to racking up offseason miles than for racing so you’ll want to swap in a set of race slicks if you’re planning on pinning a number to your back.

BEST TIME TO BUY

Germany’s Eurobike, which was held from 30 August-2 September this year, is the world’s leading trade fair for the cycling industry. It’s the place where bike manufacturers and retailers from around the world parade the bikes and accessories that’ll tempt you in 2018 and beyond. It also signifies sale time for many highstreet and online retailers who’ll be looking to clear out current stock. BMC’s offering here is a good example of the savings you can make.

BUY IF You want a reliable bike that won’t give you a bad back!

For a frame with such a racy geometry, the BMC gets wheels that are closer to being carthorses than racehorses. Shimano’s R501 weigh 1.9kg for the pair, are durable, robust, reliable and… ready to be upgraded with a set of deep rims for racing. The tyres are livelier, though: Continental’s Ultra Sport II. They feature a supple 180 threads per inch (tpi) casing, upgraded from the 84tpi casing of the previous model to offer more speed. BMC has also defied the current 25mm convention and stuck with 23mm.

In all honesty, 25s on the rather more genteel Specialized and Boardman give the impression of comfort over speed, so the thinner tyres prove a wise option here.

As for the Road Team Carbon, over smooth roads it flowed as nicely as the BMC and Specialized, but over pockmarked and potholed tarmac the bike dampened vibrations less effectively than the other two. Carbon’s established a reputation for comfort, so we looked at the wheels for an explanation as to why the Boardman felt so comparatively unforgiving.

Now, we’ve used the Mavic’s CXP-Elite wheels in the past and

October 2017 /

/ 81

BIKETEST

BMC TEAMMACHINE SLR03 TIAGRA 2017 £1,049.99 www.evanscycles.com SPECIFICATION Weight 9.14kg Frame 03 carbon Fork Teammachine SLR, 03 carbon Gears Shimano Tiagra 50-34t, 11-34t Brakes Shimano Tiagra Wheels Shimano R501 Finishing kit BMC RSM03 stem, RAB 03 bars and RSP 03 seatpost, Selle Royal Sirio S1 saddle, Continental Ultra Sport II SL 700 x 23c tyres HIGHS Delightfully rapid ride and a bargain price LOWS In need of a wheel upgrade asap

90 % found them fine. So we turned our attention to Vittoria’s Zaffiro Pro tyres. They’re 25mm so, should, provide greater comfort, but further research showed they’re just 26tpi.

That’s great for durability and protection against cuts but makes them roll noticeably slower. Your first upgrade should be to swap these for a faster set of rubber.

SADDLES AND CABLES Across the board, saddle choices proved to be comfortable. BMC’s Selle Royal Sirio S1 saddle has been criticised for being uncomfortable on long rides but we had no problems. Specialized and Boardman’s own-brand saddles were also impressive.

Each saddle also proved adequate enough when we added a set of clipon aerobars and slid forward onto the saddles’ tips, though you could always purchase a tri-specific perch for races. Despite the differences in their geometry, we could nestle into a comfortable, sustainable position on all three bikes; in fact, Specialized’s more upright position and sloping top tube provided possibly the most sustainable position of the lot.

82 /

/ October 2017

BUY IF You want a fast bike that not only flies but also makes you smile

“That’s great for durability but makes the tyres roll slower” The other standout feature was the cable routing. What Specialized has proved repeatedly in its wind tunnel is that for such an apparently small piece of equipment, cables can create relatively large amounts of drag. To that end, all the cables on the Allez bar the front brake are routed internally. Yes, this makes maintenance more challenging but it makes the bike more aesthetically pleasing as well as more aero.

All the BMC’s cables run externally, which increases drag.

But, of course, it makes them easier to faff around with. And as with so many other aspects of this test, the Boardman lies in-between, with an internally routed rear brake cable but external routes for the gears.

All three bikes have different characteristics that’ll suit different ambitions and anatomies. But which one comes out on top?

OVERALL VERDICT

Hats off to BMC’s Teammachine SLR03, which takes the victory in this test. Why? Well, we expected a fast ride with its WorldTour DNA but were surprised at the comfort it offered. Over rough roads, the BMC absorbs vibrations very well.

The Specialized Allez Elite also scored high in the comfort stakes, its aluminium frame and carbon fork working well to smooth out the bumps. But it’s definitely one for racking up the miles rather than chasing race PBs. Although it’s a wise choice for those lacking flexibility but looking to use tribars. Boardman’s Road Team Carbon needs new tyres and is the least inspiring here visually. So it’s the BMC that takes the honours because… well, it puts a smile on your face with every ride. Yes, you could argue that it’s unfair to its rivals on test here as Evans has permanently dropped its RRP from the £1,500 mark to £1,050, so, strictly speaking, it doesn’t really belong in the £1K class. But to that, we’d say all the more reason to snap one up now.

BACK ISSUES AND BINDERS MISSED AN ISSUE?

Issue 342 14 essential tri bike skills to conquer every course; How to swim faster in open water; Run shoes and £2k road bikes on test

Issue 341 48 ways to nail the Ironman run; How to fuel for every distance; Boost swim skills in just 45mins; Race saddles on test

Issue 340 19 ways to smash every sprint; How to race Ironman faster; Sessions to help master transitions; Tribike shoes on test

Issue 339 21 shortcuts to an Iron body; 14 ways to build mental toughness; Smash a sprint tri in 8 weeks; Bike helmets on test

Issue 338 Easy ways to double your endurance; 25 race-day time hacks; 14 wetsuits on test; How to train for an Ironman in just 12 weeks!

Issue 337 New Look!

Conquer the openwater swim; Dave Scott on hilly bike courses; Tri-suits on test; 8-week supersprint plan

Why not complete your 220 Triathlon collection by ordering a back issue and easy-to-store binder?

There’s no better way to house your collection and keep your favourite magazine in perfect condition. Order both today.

PRICES (INCLUDES POSTAGE AND PACKAGING) BACK ISSUE UK – £4.45 / EUROPE – £6.45 REST OF WORLD – £7.45

BINDER (Subscriber-only prices)* UK – £6.00 / EUROPE – £8.10 REST OF WORLD – £10.00

*Non-subscriber binder rates: UK £7.50; Europe £9.60; Rest of World £11.50.

Please allow 28 days for delivery from date of purchase.

PHONE 0844 826 7820

Lines open weekdays 8am–8pm and Saturdays 9am–1pm / Overseas please call +44 (0) 1795 414815

ORDER ONLINE BACK ISSUES subscribeonline.co.uk/immediate/backissues BINDERS subscribeonline.co.uk/220binder

Save when you Subscribe

To the digital edition 84 /

/ October 2017

Available from

October 2017 /

/ 85

CHALLENGE

YOUR LIMITS

IN SRI LANKA WITH

ENTER TODAY AT www.ironman.com/colombo70.3 #IRONMAN703COLOMBO

TRAINING BOOST YOUR PERFORMANCE - TODAY! SET YOUR BENCHMARK P88 RICHARD SMITH

has 25 years’ experience in elite e sport, supporting all abilities from novices to GB agegroupers as TRIbal Triathlon’s high performance coach.

STAY FAST INTO YOUR FINAL RACE P92

BE FIT AND FAST ON THE BIKE P90

JOEL ENOCH

MATT BOTTRILL

is an award-winning coach to the Hartree JETS and has competed for the GB age-group team at world and European championships.

TRAINING LEVELS GUIDE In all 220’s coaching advice, our experts refer to four levels of effort to tell you how hard you should be working. Based on the standard ‘rate of perceived exertion’ scale (RPE) the levels are as follows…

is a multi-national cycling champion and has represen nted Great Britain in cycling. He made the switch to triathlon n in 2015 to aid his coaching.

MAX EFFORT (RPE 9–10)

Redlining. Things are getting very difficult at this level. You can barely breathe and are struggling to speak. At the top end, it feels almost impossible to keep going.

VIGOROUS (RPE 7–8)

The pain cave. Your activity is starting to become uncomfortable. You’re short of breath, but can speak a sentence. In short, it’s getting tough: but you can carry on.

MODERATE (RPE 4–6)

Adding some load. Things are starting to become more challenging. You’re having to breathe harder, but not so much you can’t hold a conversation.

EASY (RPE 1–3)

A ‘go all day’ effort. Light activity, which at the lower end takes hardly any exertion and towards number 3 is still easy enough that you feel like you could maintain it indefinitely.

RECOVER FROM RACE SEASON P94 Raced hard? Now follow our fourweek plan for optimum recovery

PROTEINPACKED RECOVERY MEALS P99

Four quick and easy protein-packed meals to help you recover stronger and faster

ASK THE MAN & READER Q&A P102 Six-time Ironman world champ Dave Scott explains how to break out of a run speed rut. Plus, more tips and tricks from our team of expert coaches.

October 2017 /

/ 87

TRAINING

SWIM CSS TEST & SWIM

DURATION 60MINS COACH RICHARD SMITH

SET YOUR SWIM TRAINING BENCHMARK Now’s the time to get your stroke assessed, set specific goals and start to measure your progress

T

he best way to begin your off-season swim training is by identifying the areas you need to improve.

Performance-improvement goals for swimmers typically break down into three areas: increasing fitness; reducing drag (through better body positioning); and improving propulsion (by increasing stroke efficiency). This critical swim speed (CSS) session will test your current performance, so you can set pacing targets for your training and monitor your progress.

CSS sessions should be racespecific, so if you’re working up to a sprint tri (750m swim), your pace should be CSS minus 2-4secs per 100m; for an Olympic/middledistance tri (1.5km/1.9km swim) aim for your CSS pace; and for a long-distance tri (3.8km swim) aim for CSS + 2-4secs per 100m.

Structure your training so you have a weekly CSS-pace session of 10-20 x 100m on 20secs rest.

Drop the rest interval to 15secs after a couple of weeks, then drop it to 10secs a few weeks after that before testing your CSS pace again.

THE SESSION WARM-UP 200m Change stroke every 50m • 4 x 25m As half-length scull, half-length swim 10secs rest after each 25m • 4 x 25m Half-length high-cadence, half-length stroke-lengthening swim 10secs rest after each 25m • 4 x 50m Building rep 1-4 to race-pace effort 20secs rest after each 50m MAIN SET 1 – CSS SWIM TEST 400m max effort With consistent pace throughout.

If you can, ask someone to record each 100m split • 6mins easy Including some light drills • 200m max effort All-out effort, recording 100m splits • Calculate your CSS pace: swimsmooth.com/css-calculator.html MAIN SET 2 – CSS PACING SWIM

COACH’S TIPS SIMPLE MONITORING TESTS

10 x 100m Swim at your CSS pace, aim to hold that pace throughout 15secs rest after each 100m COOL-DOWN 200m Mixed stroke ADAPT FOR BEGINNERS

88 /

/ October 2017

T10 or T20 Test With a friend recording your 100m splits, swim as far as you can in 10mins (beginner) or 20mins (experienced). Aim to even pace or negative split the swim. Use the result to review your pacing.

Count vs Rate Count the number of strokes you take per 25m at a given swim speed, then see if you can reduce that count while holding pace. Then hold your count and up your stroke rate to increase speed.

Reduce the warm-up and CSS pacing swim to 6 x 100m.

ADAPT FOR IRONMAN Increase CSS pacing swim (main set 2) to 10 x 200m at CSS pace + 2-4secs per 200m, with 15secs rest after each 200m.

JAMES MITCHELL

Stroke Analysis Find a triathlon swim coach who can provide video stroke analysis. Use this to identify the aspects of your technique that can be improved and ask for advice on specific sessions to work on them.

â&#x20AC;&#x153;The best way to begin your off-season swim training is by identifying the areas that you need to improveâ&#x20AC;?

Make movies Video analysis will give you a clear picture of what technique you need to work on.

TEST YOUR SWIM Use specific swim tests to assess your swim fitness, stroke efficiency and pacing.

BE SPECIFIC Swim at the specific pace you need to.

Use a tempo trainer or the pace clock to keep you on target.

October 2017 /

/ 89

TRAINING

BIKE AERO SESSION

DURATION 65 MINS COACH MATT BOTTRILL

BE FIT AND FAST ON THE BIKE

THE SESSION WARM-UP 5mins at 90-100rpm, easy Get the legs ticking over • 12mins at 90-100rpm, moderate Focus on holding a good aero-position shrug

Find your perfect tuck and train yourself to hold it no matter how hard you’re pushing on the pedals

W

orking on your speed, power and position is the best way to make key performance gains on the bike. The biggest and easiest gains to be had are aero because your body is responsible for 80% of the drag you generate as you ride.

And by reducing your frontal area you can start reducing your times.

But that doesn’t happen without also working on your fitness, because you need to be able to hold a low-profile position while you’re holding your speed. The position

you’re looking to maintain is with your shoulders shrugged in towards your ears and your chin pulled down towards your stem. The longer you can hold this the more time you’ll save, so this session is designed to work your fitness but also to engage the muscles you use in this position.

I’d advise you start by training indoors on a turbo in front of a mirror, so you can see how your effort affects your position and work on counteracting it. Once you get the hang of it then you can start doing it outside.

MAIN SET 15mins total 15 x [30secs max effort, 30secs easy] Cadence to suit best power output with all 30sec max efforts seated in time-trial position • 5mins at 90-100rpm, easy Keep the legs ticking over • 10mins vigorous Cadence to suit best power.

Really focus on holding your best aero position • 5mins at 90-100rpm, easy Keep the legs ticking over • 5mins max effort Really try to push this seated in timetrial position. Also hold the aero shrug for the duration of the effort COOL-DOWN

COACH’S KIT AERO IMPROVEMENTS

8mins easy, high-cadence recovery

Adapt for beginners

90 /

/ October 2017

CLIP-ON TRI-BARS If you’re going i tto ride id safely and comfortably in the aero position, you need a set of tri-bars.

Make sure the extensions are long enough for you and that the armrests support your elbows well.

BIKE COMPUTER Thi will This ill make k sure you’re hitting the efforts at the right pace and controlling the speed and time. The settings I always use are average power (or heart rate), speed, distance, cadence and stop watch.

Adapt for Ironman Change the 10mins vigorous to 40mins vigorous. The target here is to hit your race pace but also to focus on holding a good aero position.

JAMES MITCHELL

turbo trainer A turbo t b trainer t i will ill ensure total control of the efforts you’re doing as you won’t have to worry about other traffic or junctions. It’ll help you concentrate fully on holding that TT position.

If you’re new to tri-bars, split the 5 and 10min efforts up into to 1min on the bars, 1min off. As you get stronger, spend longer on the tri-bars but hold the recovery at 1min. On the first set of intervals, if the 30/30 is too much, break it down to 2 x 5min with 5mins easy pedalling between efforts.

“The position you’re looking to maintain is with your shoulders shrugged in towards your ears and your chin pulled down towards your stem”

Structure Adding variety to your training will keep you focused and prevent you from stagnating.

Recovery Sessions like this burn a lot of glycogen so make sure you recover with at least 30g of protein.

Pace variation This is critical to riding fast and strong. Gear selection is key so keep up the cadence.

October /

/ 91

TRAINING

RUN SPEED SESSION

DURATION 75MINS COACH JOEL ENOCH

STAY FAST INTO YOUR FINAL RACE

THE SESSION WARM-UP

Build killer speed to blitz your final few races with coach Joel Enoch’s track-based session

Y

ou’ve built base fitness, developed your strength and upped your threshold. Now, before the season finishes, it’s time to put a fine edge on your run performance by adding speed.

For many triathletes, especially those newer to the sport, run training tends to consist largely of building up the fitness required to cover the distance you’ll be racing over. Alternatively, you may have focused on increased volume, intensity or frequency. But to run

faster, high-quality, short reps of speed development work are needed to improve the recruitment of muscle fibres – to produce more force – and produce neuromuscular adaptations – so your brain can tell the muscles to move faster.

Quality speed development work is rarely incorporated into training plans, but can bring huge gains for triathletes of all levels. These sessions are best done at your local running track due to the softer, consistent surface, but be warned, this is stressful training so only try this session if you’re injury free.

10mins easy • 10mins Running drills, e.g. heel flicks and straight leg runs • 4 x 50m Acceleration runs at 5km race pace with slow walk-back recovery MAIN SET 80m max effort sprints Maintain good running form 2-3mins easy recovery • Repeat 5 times Take an extra 3mins after the 5th rep, then repeat this set once or twice more. Stop if you feel any discomfort in your leg muscles COOL-DOWN

COACH’S TIPS GET THE RIGHT GEAR

3-4 easy laps Afterwards use a foam roller to lightly massage your calf muscles. Don’t over-stretch your leg muscles in the 24hrs after this session as the muscle fibres will be recovering

Adapt for beginners Reduce the amount of reps you do in each set. It’s best to do too few and build up over a few sessions.

92 /

/ October 2017

Stay fresh Working on building your speed too soon after endurance training is also a recipe for injury.

So make sure you’re fresh for this session and get plenty of rest before and after.

Rebuild with protein Making muscular adaptations requires protein, so have a good whey/soy protein recovery supplement ready for when you finish the session. (Also check out the recipes on p99.)

This is still a good session for long-course athletes. Increase the length of the reps to 150m and run slightly slower, still looking to maintain form. You can also increase reps or sets but don’t overdo it, this is speed work, not threshold or endurance.

JAMES MITCHELL

Adapt for Ironman Reduce injury risk Speed work stresses muscles, especially your calves. The extra support given by compression gear (calf sleeves or tights) will help reduce the risk of injury.

FORM Keep tall, don’t let your hips sink.

TECHNIQUE Keep pressure through your forefoot as if you’re running with bare feet.

PACE Focus on a good toe-off at the back of your stride.

“Quality speed development work is rarely incorporated into training plans, but it can bring huge gains” October 2017 /

/ 93

TRAINING TRAINING PLANN COACH DERMOTT HAYESS

RECOVER FROM RACE SEASON EEKS! IN JUST 4 W

Smashed every race this year? Nice one. Now make sure you recover fully by following our expert plan 94 /

/ October 2017

4-WEEK RECOVERY PLAN Turn to p48 Still not ready to hang up the Lycra?

Then check out these awesome end-of-season races.

T

he mornings are getting darker, the kids are heading back to school and your non-tri mates are getting ready to have you back for a few nights out… Yes, race season is nearly over and it will soon be time to treat yourself to a few drinks and the odd morning lie-in. This is also the period of the year when training time might be significantly reduced, as you back off a little and let your body have a rest. But before you ditch your training kit and replace it with your PJs and Netflix, let’s take a look at how to transition into the post-season recovery phase.

It’s right to think that you should decrease the number of training hours, but you need to be careful not to completely switch off and go from a full-on schedule to complete rest. This is because our bodies like consistency and so it makes sense to gradually pull back.

One of the most common observations among my athletes is that they struggle with not knowing what to do with their time, and that they think they should continue to train because other athletes will be doing more

than them. But an effective postseason plan will help you to physically and mentally cope with having more time on your hands.

The transition into the offseason allows us to try new workouts and perhaps even go completely off course and try new sports. So don’t be afraid to say ‘yes’ to activities that you might have been scared to try during your triathlon-focused season.

One final key element of the post-season objectives is to review your season and think about what plans you want to have in place for next year.

Consider if you achieved your targets, whether your training was effective, are you happy with the results compared to training time, whether you need to shake up your training schedule….

Finding answers to these questions will help you to create training plans and racing objectives for next year, and is one of the most important parts of the preparation phase, so spend time getting this right.

And don’t forget – always include a warm-up (5-8mins of gradually building intensity from easy to vigorous) and cool-down (3-5mins of easy cardio followed by stretches) to each session.

OFF-SEASON CIRCUITS SESSION EXERCISE

SETS

REPS

INTENSITY

RECOVERY

Cardio (Run/Bike/Row)

5mins

n/a

Easy

n/a

2

10

Moderate

30secs

CYRILLE QUINTARD

Squats Press Ups

2

10

Moderate

30secs

Squat Thrusts

2

10

Moderate

30secs

Plank

1

60-90secs

Moderate

1min

Hamstring Curls

2

10

Moderate

30secs

Shoulder Press

2

10

Moderate

30secs

Burpees

2

10

Moderate

30secs

Plank

1

60-90secs

Moderate

1min

Cardio (Run/Bike/Row)

4

1min

Vigorous

1min

Over the page is your 4-week training plan. On the days that you do circuits, use the plan above. Warm up first and then repeat this circuit of exercises 2-3 times through.

October 2017 /

/ 95

TRAINING

TRAINING PLAN - WEEKS 1 TO 4 MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

WEEK 1 – NOW’S THE TIME TO TRAIN AND ENJOY WHAT YOU’RE DOING. STILL RECORD YOUR DATA BUT DON’T OVERANALYSE IT SWIM

RUN

3-4 x 500m moderate off 90secs rest between sets • Increase speed in final 150m to a hard pace, spend time thinking about your stroke

42mins easy to vigorous on a flat route • 6 x [3mins moderate/ 2mins hard/ 1min vigorous/ 1min walk]

REST DAY

CIRCUIT

REST DAY

Home-based circuits • Follow circuits plan on previous page

OFF ROAD RUN

BIKE

45-60mins easy, be prepared to hold back and run at a conversational pace • Choose an offroad route that will combine hills and flat sections

1-2hrs moderate • Find some new routes and hold back from feeling like you need to race

WEEK 2 – DON’T BE AFRAID TO TRY NEW WORKOUTS, TRAIN WITH DIFFERENT GROUPS OR EVEN SIGN UP FOR A MINI ‘FUN’ EVENT SWIM

BIKE

RUN

CIRCUIT

3-5 x • 200m moderate • 150m hard • 100m vigorous • 50m very easy

4-5 x [3mins moderate/ 1min vigorous/ 1min sprint/ 5min recovery] • Alternatively, try a spin class or online bike simulation

42-49mins easy to vigorous intensity on an flat route • 6-7 x [3mins moderate/ 2mins hard/ 1min vigorous/ 1min walk]

Home-based circuits • Follow circuits plan on previous page

REST DAY

OFF ROAD RUN

BIKE

60-90mins easy, be prepared to hold back and run at a conversational pace • Choose an offroad route that will combine hills and flat sections

1-2hrs moderate • Find some new routes and hold back from feeling like you need to race • Maybe try some mountain biking

WEEK 3 – IF YOU NEED AN EXTRA FULL REST DAY, THEN TAKE IT – YOU MUST ALLOW YOUR BODY TO FULLY RECOVER SWIM

RUN

3-4 x • 500m moderate • Increase speed in final 150m to a hard pace, spend time thinking about your stroke

42mins easy to vigorous on a flat route • 6 x [3mins moderate/ 2mins hard/ 1min vigorous/ 1min walk]

REST DAY

CIRCUIT

REST DAY

Home-based circuits • Follow circuits plan on previous page

OFF ROAD RUN

BIKE

45-60mins easy, be prepared to hold back and run at a conversational pace • Choose an offroad route that will combine hills and flat sections

1-2hrs moderate • Find some new routes and hold back from feeling like you need to race

OFF ROAD RUN

BIKE

60-90mins easy, be prepared to hold back and run at a conversational pace • Choose an offroad route that will combine hills and flat sections

1-2hrs moderate • Find some new routes and hold back from feeling like you need to race • Maybe try some mountain biking

WEEK 4 – RELAX YOUR NORMAL EATING HABITS BUT REMEMBER ‘EVERYTHING IN MODERATION’

96 /

SWIM

BIKE

RUN

CIRCUIT

3-4 x 200m moderate • 4-5 x 100m hard • 5-6 x 50m vigorous

4-5 x [3mins moderate/ 1min vigorous/ 1min sprint/ 5min recovery] • Alternatively try a spin class or online bike simulation

35-42mins easy to vigorous on a flat route • 5-6 x [3mins moderate/ 2mins hard/ 1min vigorous/ 1min walk]

Home-based circuits • Follow circuits plan on previous page

/ October 2017

REST DAY

TRAINING NUTRITION

NUTRITION

PROTEIN-PACKED RECOVERY MEALS Loading up on protein post-training is crucial for recovery, says BBC Good Foodâ&#x20AC;&#x2122;s elite performance nutritionist, James Collins

E

nsuring that you include enough protein in your diet is essential for repair and growth of muscle tissue, helping you to recover stronger and faster, and reducing the risk of injury. This becomes even more important after training and racing, especially with

an endurance sport such as triathlon. As a rule of thumb, you should be aiming for 15-25g protein (depending on individual body size) in your post-workout meal. And the sooner you eat after a workout, the better â&#x20AC;&#x201C; ideally, within 30 minutes as your body needs essential nutrients to kick-start the remodelling process, which can last

October 2017 /

/ 99

TRAINING

SALMON & SOYA BEAN SALAD PREP 15mins COOK 10mins SERVES 2

INGREDIENTS for over 24 hours after a hard training session or race.

So for recovery, just remember the four Rs: Rest Get a good night’s sleep as this is when most of your muscle repair will occur.

Rehydrate Replace fluid losses by drinking at regular intervals throughout the day.

Repair Eat 15-25g protein soon after exercise to kick-start muscle repair.

Refuell Eat carbohydrates to help restore energy. A minimum of 1g per kilogram bodyweight is a good general guide.

We’ve picked out four proteinpacked recipes (all with over 15g of protein) this month that can work as either a lunch or dinner. Enjoy!

• 1 large egg • 200g frozen soya beans, defrosted • Zest and juice 1 lemon • 2 tbsps flax seed oil • 250g pouch Puy lentils • Small bunch spring onions, sliced • 2 poached salmon fillets, skin removed

FRUITY LAMB TAGINE PREP 15mins COOK 1:30hrs SERVES 4

INGREDIENTS

METHOD

1

Put the egg in a pan, cover with cold water and bring to the boil.

Cook for 4mins (or 8 for hard-boiled), adding soya beans to the pan for the final min, then drain and run under cold water to cool. Shell and cut egg into 6 wedges, then set aside.

2

Mix the lemon juice and zest with the oil, season, then stir through the soya beans, lentils and spring onions.

3

Divide between 2 plates, then gently break the salmon into large flakes and put on top of the lentils along with the egg. Try it with seeded brown bread.

James Collins is head of nutrition at Arsenal Football Club. He’s worked with some of the world’s best athletes over the last decade within Olympic and professional spo sport. His performance nutrrition principles are now helping g everyone to look, feel and perform m better each day.

Find out more at: www. jamescollinsnutrrition.com. And find more e food and fitness recipes an nd tips at www. bbcgoodffood.com/ food-nu utrition.

• 2 tbsps olive oil • 500g lean diced lamb • 1 large onion, roughly chopped • 2 large carrots, quartered lengthways and cut into chunks • 2 garlic cloves, finely chopped • 2 tbsps ras-el-hanout spice mix • 400g can chopped tomato • 400g can chickpea, rinsed and drained • 200g dried apricot • 600ml chicken stock To serve • 120g pack pomegranate seeds • 2 large handfuls coriander, roughly chopped

METHOD

1

Heat oven to 180°C/160°C fan/gas 4.

Heat the oil in a casserole and brown the lamb on all sides. Scoop the lamb out onto a plate, then add the onion and carrots and cook for 2-3mins until golden. Add the garlic and cook for 1min more. Stir in the spices and tomatoes, and season. Tip the lamb back in with the chickpeas and apricots. Pour over the stock, stir and bring to a simmer. Cover the dish and place in the oven for 1hr.

2

If the lamb is still a little tough, give it 20mins more until tender. When ready, leave it to rest so it’s not piping hot, then serve with pomegranate and herbs, and couscous or rice alongside.

IT’S OK, I’M TRAINING LATER… BECAUSE YOU CCAN’T BE GOOD ALL THE TIME! ERRY STARBUCKS BLUEB MUFFIN 472 CALORIES

100 /

/ October 2017

SWIM 53 MINS

BIKE 56 MINS

RUN 45 MINS

The average 12-stone guy would need to hit the pool for just under an hour of easy/moderate freestyle swimming before he gets hiss b breakfast ea ast ttreat. eat.

For a leaner 10-stone triathlete, cycling at a moderate pace (12-14mph) would see them tucking into a muffin after a little u de an under a hour, ou , too.

When time is tight, turn to running though if you need to burn calories fast.

Our same 10-stone athlete only has to hit 10-min 0 miles es for o 45 mins. s.

NUTRITION

ALCOHOLIC DRINKS GETTY IMAGES

HOW TO EAT

GOOD STAY ON THE ROCKS Ok, so no PBs are going to be achieved after a night on the sauce, but if you fancy a short then keep it short. Often the mixers are packed full of sugar, so keep your gin or vodka over ice and you’ll cut calories. Plus as it’s less sweet, you’ll probably sip it slowly and therefore consume less.

GRIDDLED CHICKEN WITH QUINOA GREEK SALAD cook & PREP 20mins SERVES 4

INGREDIENTS • 225g quinoa • 25g butter • 1 red chilli, deseeded and finely chopped • 1 garlic clove, crushed • 400g chicken mini fillets • 1½ tbsps extra-virgin olive oil • 300g vine tomato, roughly chopped • Handful pitted black kalamata olives • 1 red onion, finely sliced • 100g feta cheese, crumbled • Small bunch mint leaves, chopped • juice and zest ½ lemon

METHOD

1

Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.

2

BETTER RED, NOT WHITE

SPICED SCRAMBLED EGGS PREP 10mins COOK 20mins SERVES 2

INGREDIENTS

Meanwhile, mix the butter, chilli and garlic into a paste. Toss the chicken fillets in 2tsps of the olive oil with some seasoning. Lay in a hot griddle pan and cook for 3-4mins each side or until cooked through. Transfer to a plate, dot with the spicy butter and set aside to melt.

• 1 small chopped onion • 1 chopped red chilli • Knob of butter • 4 beaten eggs • Splash of milk • Good handful diced tomatoes • Coriander leaves • Toast, to serve

3

METHOD

Next, tip the tomatoes, olives, onion, feta and mint into a bowl.

Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken fillets on top, drizzled with any buttery chicken juices.

Whereas clear spirits are generally seen as being better for health, it’s the opposite story when it comes to wine.

Choose red for the benefits that come along with the high level of antioxidants and polyphenals. Just stick to a small glass of good-quality wine, not a bottle of plonk!

1

Soften the onion and chilli in a knob of butter. Stir in the beaten eggs and a splash of milk. When nearly scrambled, gently stir in a good handful diced tomatoes followed by some coriander leaves. Season and eat on toast.

BEST ALCOHOL-FREE BEER With their branding across many triathlons, Erdinger Alkoholfrei is already a familiar sight at races. Each 500ml bottle has 125 calories and boasts isotonic properties as well as vitamin B12 and folic acid. Plus with no actual booze in it, you won’t end up embarrassing yourself on the trip home from the race...

October 2017 /

/ 101

TRAINING

BREAK OUT OF A RUN SPEED RUT I’ve been a runner for years, racing triathlons, but I seem to be stuck in a run speed rut and not getting any faster.

I do 3 x 5km and 1 x 15km each week. Any advice?

Anna Cosgrove

DAVE SCOTT

is a six-time world Ironman champion and has coached some of the biggest names in the sport, including Chrissie Wellington.

He’ll make sure you hit all your goals.

O

ne comment actually answers your issue, Anna: insert higher-intensity intervals into your three 5km sessions per week and you will get faster!

But here’s a more detailed reply as to how to add a little spice to your weekly runs. I’ve prescribed two ways to make your 5ks more interesting and provided a pace-change suggestion for your long run.

that energy power house, the mitochondria, which proliferate around the muscle cells and improve the quality and functionality of your performance.

You’ve got to have better mitochondria to be fast, basically! What kills mitochondria over time is long, slow distance as they become dysfunctional, and we don’t want that. When we do these short anaerobic efforts, the magical return on this high-intensity effort is huge!

ANAEROBIC ENDURANCE REPEATS First off, session one. 5km. Do your usual warm-up for 8-12mins and then add in what I like to call ‘anaerobic endurance repeats’. These are typically 25secs to 2mins, and should be very, very, hard, very fast! But they can vary in length.

My suggestion is 2-3 sets, one at the beginning and one at the end, with some easy aerobic jogging in between. The return on this is that it really enhances

102 /

/ October 2017

LACTATE THRESHOLD SEGMENTS The second 5km suggestion is to add a lactate threshold segment. Depending on your ability, this will be anything between 20 and 60mins of hard effort that you can hold for that length of time. To find this, quite often I’ll ask athletes what their 10km race time is. So say it’s 45 mins, they’ve probably worked hard for that as they’re fired up by race day and they want

COACHING Q&A

THIS MONTH’S COACHING PANEL ANDY BLOW

Swim cramping Tri coach Andy is the founder of Precision Hydration, which specialises in sweat analysis and tailored sports hydration.

PAUL LARKINS

Run cadence Paul is the former editor of Athletics Weekly and a competitive middle-distance runner with a mile PB of 3:56mins.

to beat their team mates. You’re working hard for the first 1km and then you’ll try and sustain it for the next 9km. Chances are, that’s your lactate threshold pace.

Within a 5km session, look to spend between 14 and 25mins on the lactate threshold segment. For Anna, I suggest breaking this down and doing anything between 90secs to 3mins and mixing them up. So it could be an ascending rest set – e.g. Do 6 x 3mins with 1min rest in between each rep, then you might need a 2min break after each rep to still be able to hit your lactate threshold in those 3mins.

But make sure you always give yourself enough rest to still be able to hit that pace.

SWING PACE The mistake many people make is to always run at the same speed, at a steady pace, and trying to add distance to each run. But I like to use three difference paces, to create a type of fartlek run. I call this ‘swing pace’ to help determine overall race pace.

So first of all, we’re going to include a very short section on this, like a little spike. Maybe 30-45secs at lactate threshold pace.

The next pace is slightly below that, approx. 5-6% slower than LT. Do your math and figure it out!

The last pace is race pace. Now interweave the three paces into your long run and mix them around.

This type of training, ‘swinging pace’, really helps you determine pace. You should already know what your heart rate and your sweat rate feels like at a certain pace. So in a race, you’ll know you’re hitting the right pace because again you’ll know how it feels.

It also really helps you monitor your food/fluid intake – and most importantly, when you’ll need to take in extra fluids – and how to increase run pace when you need to, plus how to decrease it without losing too much speed.

And let’s not forget the bike, so make one of your weekly 5ks a brick session using this run session: Q 10mins fast running, increasing 1min each week at week 3. Maintain this progression for 10 weeks.

Week 10 = 18mins of anaerobic endurance repeats.

The extra 1min could be a 1min effort or broken into smaller segments. These can also be mixed up so the shorter repeats aren’t always on the end of the block.

Q 10min warm-up; 50secs, 40secs, 5 x 30secs, 2 x 20secs with 4-8mins of easy jogging between each set. After each repeat jog very slowly for 40secs.

So there you go, Anna. A 5km run with anaerobic endurance repeats, a 5km run with lactate threshold segments and a swing pace long run. Good luck, I hope this all helps you get faster.

Need some advice from Dave Scott? Email asktheman@220triathlon.com

NIK COOK

Turbo vs rollers Freelance bike writer Nik is an experienced competitive multisporter and has competed for Team GB in duathlon.

QUICK-FIRE

Small gains still mean seconds off your PB...

How can I avoid getting nicks in my wetsuit when getting it on and off?

You can buy cotton gloves to wear but if you’re careful, and keep your nails short and don’t apply excessive force, there’s no reason why your neoprene should snag.

How do I prevent blisters on my toes during the run?

First up, ask yourself if you need new trainers? Having a proper fitting will help you find the best shoe for your foot shape. Also consider new socks, and make sure you wear them in before racing with them.

Next, try lubing your feet in T2 and applying blister plasters (Compeed do their own Blister Stick and toe-specific plasters). Better safe than sorry come the finish line… if you make it that far.

JOHN WOOD

Body rotation John is an award-winning tri coach of 10 years, a former international swimmer and has raced all distances up to Ironman.

ASK 220

CRAMPING IN THE SWIM

Q

I regularly get calf cramping towards the end of an open-water swim, but never in the pool. Is there anything I can do to alleviate this? I’ve tried salt sticks and electrolyte drinks.

Paul Butler

a

Cramp is one of those issues that still has sports scientists scratching their heads. One long-standing theory cites electrolyte loss/imbalance as the most likely culprit, but another more modern theory is that neuromuscular fatigue could play a central role when muscles involuntarily contract. The latter seems more likely in the swim phase of a triathlon where electrolyte imbalance shouldn’t be occurring, and could be down to you working your muscles very hard for an extended period of time.

If neuromuscular fatigue is the main issue then training more specifically (i.e. with longer and harder efforts at race pace, under race-type conditions) should help as it will condition the muscles to cope. It may also be worth getting some proper sports massage on the affected muscles and topping that up with foam rolling and regular stretching to keep the muscles as supple and relaxed as possible.

Learning to relax your feet and to kick less vigorously when swimming hard could also be useful as there’s a good chance that the calf cramping is related to pointing your toes, which happens more and more the harder you kick.

Andy Blow

RUN CADENCE

Q

How I can I improve my run cadence even when I’m tired?

Charles Alton

a

Well the good news is that it’s not going to be radically different to the

October 2017 /

/ 103

TRAINING

spinning you do coming into the bike-run transition. With my athletes, we concentrate on sessions where the final 30m of a run is much faster – so we might run 9 x 100m with a walk recovery. In each 100, build up from a relaxed speed to pretty quick in the final 30m. We run it as a workout after three or four miles and cool down three or four more after the 100s, but it could be a standalone workout.

Another good drill involves 10-15m ‘sewing machine’ steps – super quick, pitter patter short strides, as it sounds. Do that once a week, three or four times before a workout.

As with all training, this is going to take six or eight weeks to really pay dividends but it will, plus it’s going to make you much more effective at the end of long races. As endurance athletes we often ignore pace work like this, but trust me, it really does pay off big in longer events.

Paul Larkins

TURBO VS ROLLERS

Q

What’s the difference between turbo and rollers? And what are the training benefits of each?

Chris Eaves

a

With a turbo your bike is bolted to it and held solidly in place. On rollers, your bike isn’t attached and is completely free to move as it would on the road.

Turbos allow you to create highresistance loads and, although some rollers do have a degree variable resistance, it’s not as wide ranging. They’re also great for focussed high-wattage work, high gear/ low cadence and any workout where you just want to concentrate on maintaining a specific intensity.

Rollers are brilliant for working on your balance and bike-handling skills, developing a smooth pedal stroke, leg speed and ‘rev-out’ style sessions, warm-ups/cool-downs and easy spinning.

In an ideal world, you’d have access to both as, addressing different areas of your cycling fitness and skillset, one’s not a substitute for the other. The perfect indoor workout would consist of a warm-up on rollers, main set on the turbo and then back on the rollers to cool down.

Assuming you’re getting out on the road for your long ride, from a triathlon fitness perspective, a turbo is probably your best bet. Just don’t spend all winter bolted to it though, or your bike handling will severely suffer – as will your sanity and potentially all relationships with other human beings.

Nik Cook

104 /

/ October 2017

QUICK-FIRE (CONT)

What’s a swimskin and can I use them in triathlons?

It’s basically a smaller, thinner and non-buoyant replacement for a wetsuit, ideal for warmer swims.

They’re designed to reduce drag and improve buoyancy and can be worn over tri-suits. Most races in the UK require the use of a wetsuit, however.

What’s the difference between a tri and a road bike shoe?

Tri shoes are designed for quick transitions and sockless comfort. So they’ll often come with a single Velcro strap, a wide foot opening, a pull-tab on the back, a soft, seamless liner, and plenty of mesh fabric to allow your feet to dry post-swim. Road shoes are designed for comfort and performance, so you’ll often find two or three Velcro straps and/or a buckle closure to help you find the perfect fit. At the higher end, both will offer stiff soles for excellent power transfer.

WAGNER ARAUJO

BODY ROTATION

Q

How much should your body rotate when doing front crawl?

Lucy Peters

a

Body roll is useful for many reasons, but the most important is probably to make life easier to breath – if you move your hips and shoulders round then head movement is reduced to a minimum. It also allows for a longer reach in your stroke (forward and back) and using the larger muscles of the back (as opposed to just using your shoulders).

I tend to encourage people to try and move from the hips, keeping a straight line from the hips to shoulders and then to the hands at full extension, as this allows your core to do more of the work than relying on the shoulders, which are much smaller.

Depending on your relative comfort in the water, and your strength and stability, you probably should be aiming for between 30 and 60° of rotation to each side. Everyone’s different though, so it’s something you can experiment with to find what works best for you. Most drills (side kick, 6-1-6, etc) work on the basis of exaggerating the movement that you’re aiming for (in getting to 90° to flat), so that when you come to swim half that distance it feels easy.

My normal coaching cue would be to think about rocking your stroke from the hips, and shifting your hips down or up as the corresponding hand enters the water.

This might also help smooth out your rhythm as you work on it.

John Wood

Use rollers to work on your balance and bike-handling skills, and to develop a smooth pedal stroke

www.nrgcycles.co.uk 01642 723527 • simon@nrgcycles.co.uk

25%

£5099, RRP - £6799 Cervelo R5 Dura Ace Di2 22g Road Bike

20%

1999.00, RRP - 2499.00 Cervelo R2 Ultegra 22G Road Bike

£1299, RRP - £1899 Felt F4 Ultegra 22G Road Bike

£1599, RRP - £2199 Cervelo R2 105 22g Road Bike

50%

32%

£1350, RRP - £2699.99 Fulcrum Racing Light XLR Carbon Clincher

UP TO 15% OFF FELT, FOCUS & ARGON 18 AT TEESSIDE STORE

£129.99 ISM PN1.1 Black Saddle

£110.00 Kask Mojito Black/Blue Road Helmet

£3399.00, RRP - £3999.00 Felt FR2 Ultegra Di2 22g Road Bike

£2399, RRP - £3299 Cervelo R3 Ultegra 22G Road Bike

15%

27%

£1599, RRP £2199 Cervelo R2 105 22g Road Bike

£586.50, RRP £689.99 Kinesis Pro6 V2 Frameset

OPEN 7 DAYS A WEEK teesside@nrgcycles.co.uk 01642 263823

£239.00 Mavic Cosmic Pro LTD Izoard Road Shoe

15%

£175.00 Oakley Jawbreaker Prizm Trail Carbon Sunglasses

26%

27%

15%

£1573.00, RRP - £1850.00 Felt AR5 105 22g Road Bike

£1864.00 Zipp 303 Firecrest Black Decal Wheelset

15%

£2974.99, RRP - £3499.99 Argon 18 Nitrogen Pro Ultegra 22g Road Bike

TRAINING

“HELP ME TRAIN FOR A 70.3 ON A VEGAN DIET”

reader rescue

Matt Earp has adopted a plant-based diet and is looking for menu advice to match his training.

Renee McGregor is here to help Matt: I’ve recently adopted a vegan diet and want to know what foods I should be eating to meet the demands of tri training?

Renee: The main things to think about are: ensuring you’re getting enough calcium by consuming soya milk and yoghurts; getting all the essential amino acids by including grains and pulses in meals (beans on toast, rice and lentils, and chickpea curry with couscous are all good options); and having a daily serving of walnuts or walnut oil to get ALA, an essential fatty acid that reduces inflammation after training and fatigue.

RENEE MCGREGOR

Renee is a registered dietician and sports nutritionist, and author of the best-selling book Training Food.

Should I be taking any supplements – iron, for example – or can I get a sufficient amount from my diet?

Vitamin B12 is definitely one supplement all vegans need to take as it can’t be obtained from a plant-based diet alone. Vitamin D plays an important role in bone health and most people in this country, whether vegan or not, are low or near deficient in it. I always suggest supplementing this, particularly through the winter months. As for iron, if you eat a well-balanced diet containing beans, pulses, dried fruit and

“It’s critical to ensure your body has sufficient carbohydrate” fortified cereals you should get all the iron you need.

I’m building up to my first 70.3 race next summer. Can you give me some examples of what I could eat during a day’s training?

It’s critical to ensure your body has sufficient carbohydrate for the prolonged activity. Making good food choices regarding your recovery is also important so that you can maintain your performance across all your sessions. Here’s an example of such a day’s meals: Breakfast: oats with soya milk, topped with fruit and nuts or seeds.

Mid-morning snack: sliced banana topped with 20g of nut butter.

106 /

/ October 2017

Lunch: wholegrain bagel with hummus and salad with a mug of tomato soup; followed by soya yoghurt and fruit.

Mid-afternoon snack: 2-3 oatcakes topped with mashed avocado.

Evening meal: quinoa with roasted vegetables and chickpeas, followed by soya and fruit.

Before bed: hot chocolate made with soya milk, two squares of dark chocolate, honey and cinnamon.

What tips can you give vegan triathletes to help them plan their diets around their training?

I’d suggest you sit down on a Sunday, look at everything you have planned for the week ahead, identify when and where fuelling may be a challenge, and plan your menu around those points. Cooking meals, such as soups, casseroles and couscous, in batches that can be easily portioned up and refrigerated/frozen, is useful when time is tight. Keep good snack options such as oatcakes, dried fruit or nuts in your office and car.

COMING SOON Released on 7 September 2017

Four-time Ironman world champion Chrissie Wellington, in conjunction with 220 Triathlon magazine, presents a practical guide to triathlon training and racing. Highlights include:

Easy-to-follow training plans Nutrition advice, plus recipes Training tips for all distances

AVAILABLE FOR PRE-ORDER NOW

108 /

/ October 2017

NORSEMAN

how was it for you?

LEAP INTO THE UNKNOWN Attracting the toughest triathletes in the world, Norway’s Norseman isn’t for the faint-hearted. We sent one writer on a quest to battle freezing cold and ferocious inclines to return with one of the fabled black finishers’ t-shirts WORDS RICHARD STABLER PHOTOGRAPHY JOSE LUIS HOURCADE & GETTY IMAGES

October 2017 /

/ 109

how was it for you?

t’s 4:30am and I’m standing on the lower deck of a ferry in the middle of a Norwegian Fjord. Above me, a member of the boat crew is using a fire hose to spray me with freezing cold water taken straight from the water below. I feel the icy cold blast rushing through my wetsuit and start to shiver. I look to my right and hear the hollow sound of the ferry doors opening. My heart starts to beat faster, my mind’s racing as I head towards the edge of the ferry and I look down into the darkness.

The legendary jump has arrived.

The Norseman Extreme triathlon is one of the hardest multisport events on the planet. Even gaining entry to the race is tough, with over 3,500 athletes attempting to claim one of the 250 places available. Started in 2003, the race has become legendary among endurance athletes, eager to tick off the point-to-point, irondistance triathlon.

TOUGH REPUTATION

FIRST-TIME NORSEMAN Richard Stabler has worked as commercial director at Getty Images, London, for 13 years.

He’s completed 11 iron-distance triathlons, including the Ironman World Champs in Kona.

He trains, on average, for 15 hours per week, and credits the sport for “changing my life in a very positive way”.

110 /

The race starts in the cold but beautiful waters of Hardangerfjord with a 3.8km swim. On race day, water temperatures can vary from 10°-14°C. Inevitably, wetsuits are always required. Two hundred and fifty athletes from around the world then jump off the ferry and swim towards T1 in the town of Eidfjord.

The 180km bike ride encompasses 3,280m of climbing, reaching 1,200m above sea level. The first climb is a brutal 25km long and carves through the mountains.

The marathon is undulating for the first 25km with a further 18km of ascent reaching the summit of Mount Gaustatoppen at 1,880m above sea level. Only the first 160 athletes through are allowed to reach the summit to claim the hallowed black finisher’s t-shirt; everyone else has to take a different route to a separate finish, where a white t-shirt awaits them.

The total ascent across the entire course is an intimidating 12,000ft.

Throw into the above lashing rain for hours on end and golf ball-sized hailstones, and you begin to understand why the race has its ferociously tough reputation.

I arrive in Oslo on the Tuesday before the race with my support crew: Chris Wilson and Phil

/ October 2017

Coulson, both seasoned triathletes and great friends. We pick up our hire car and drive the 300km from Oslo to Eidfjord, where we swim in the fjord as much as possible to help acclimatise to the cold temperatures. The race is unsupported so you need your own crew to provide food and water throughout the day, making them absolutely vital to your attempt.

DISTANT FIGURES The alarm goes off at 2:35am and I force down a peanut butter sandwich at the end of my bed in the dark. It’s one of those moments where introspection takes over and you start to question your own sanity. Chris and Phil have a few minutes more rest, as their job is going to be as hard as mine.

I put on my wetsuit and board the ferry, sitting on the cold deck with a bitter wind slapping us all in the face. The atmosphere is heavy with tension. The ferry ride takes 20mins to get to the drop-off point – the longest 20mins of my life. I just focus on the impending swim, knowing that my fastest 3.8km time is 54mins, so anything under an hour on this course and I’ll be delighted.

I stand next to pro Jordan Rapp at the edge of the ferry and decide to try and pace off him during the swim. We jump off the ferry, I hit the water and am immediately consumed by the darkness and cold. The horn sounds and we’re off. I manage to jump into the lead

pack but find myself losing ground as the race progresses.

The pack’s working in surges, and as the pace switches up I start to lose feet.

Halfway through I find myself alone, a mere spectator watching the fast-disappearing figures ahead in the distance. But determined not to lose focus, I keep my eyes trained on the burning bonfire on the horizon and settle into my own rhythm. I exit the water in 16th place after 59 minutes and am very relieved to see Chris smiling at me and saying well done.

NORSEMAN

October 2017 /

/ 111

how was it for you?

Into T2, cold and slightly lightheaded my sensory perception is disorientated, but I know there’s a TV crew thrusting a camera into my face. I pretend it’s not there as Chris and I stay focussed on our plan. I grab a base layer, jacket and toe covers for my bike shoes, and head out to start the 180km course.

NOT ENOUGH PRACTICE The first 10km of the bike is flat and weaves through tunnels on an old tourist road. For this reason, you’re required to have bike lights (front and back) and a reflective vest. But it’s dark and I still can’t see the road! After the first 10km, you hit a 25km climb – the longest one of the day. I start to get hot and decide to settle into a nice rhythm. A couple of elite numbers (1-20) pass me but I focus on reaching the first support check point and seeing my mates.

Going into the race I’d hoped for a sub-7hr bike split. My 180km bike split is normally sub-5hrs but I only ride once a week. I’m a little old school when it comes to training, and having a busy fulltime job in London means I have limited time to train – like most age-groupers. I’d been using the weekends to do one ride at 230km, focussing on cycling economy and power work on what hills I could find. As I cycle up the first climb, it soon dawns on me that perhaps once a week wasn’t enough practice for this sort of race!

I reach the first support check point and stop to grab some new drinks and a mouthful of coffee.

Chris and Phil tell me I’m in the top-40 overall, which really helps my mood. I came to get a black

112 /

/ October 2017

t-shirt so that goal is still in sight.

I remember the words of the Norseman’s general manager, Dag Oliver, during the race briefing: “Enjoy the race and the course and don’t just look at your tri-bars.

Enjoy the experience and the journey.” His words hit me time and time again during the race, I’m just thrilled I was listening!

My legs are tired and my back’s aching as I approach Imingfjell – Norseman’s infamous final climb.

My support crew are parked halfway up and keep shouting encouragement. They tell me I only have a couple of kilometres left to climb, which I know isn’t true but it still does the job of pushing me on. I catch a couple of athletes as I climb and strangely find a rhythm by hanging off the back of the saddle and grinding up the hill. I reach the summit and enjoy the sweet taste of Coca Cola.

ROOKIE ERROR The bike continues across a 10km plateau, leading onto a descent which undulates down for 25km. As I hit the downhill, the heavens open and hail starts crashing off my aero helmet and hitting me in the face. I have to squint to stop the hail going in my eyes while at the same time reaching speeds of what feels like 70kmph. I’m scared.

I reach T2 with a bike time of 6:56hrs. Very happy with that and bang on pre-race planning, even without any way of tracking how I’m going against the course. Chris and Phil are waiting for me in T2 and I change as quickly as I can. My feet are absolutely drenched but I’ve made the rookie error of having no

RICHARD’S NORSEMAN TIPS Get a good wetsuit for the cold. I use the Blueseventy Thermal, which is amazing.

1

You must be fit on the bike as there are no short cuts. I didn’t do a huge amount of hill training, which would have been beneficial.

Saying that, riding long and flat will get you through it, depending also on your experience and ability.

2

Buy good equipment and kit to handle the rain and cold temperatures, as it could mean the difference between a DNF and a finish.

3

Regardless of whether you get a black t-shirt or a white t-shirt, never forget what an incredible accomplishment it is to complete this race.

4

NORSEMAN

“My support crew tell me I only have a couple of kilometres left to climb. Lies, but it still does the job of pushing me on”

October 2017 /

/ 113

how was it for you?

Richard at the summit, sandwiched by his support crew, Phil (left) and Chris

towel or talc. I change socks and start running. As I exit T2, the crew hold up a sign giving me my race position, so I can track my progress against the black t-shirt cut-off.

I’m 63rd. Pleasing.

At 25km I reach Zombie Hill where Chris joins me for the power walk to 32km and the black t-shirt cut-off. As I walk up the hill, cars are beeping and spectators are shouting and high-fiving me. They know I’m one of the lucky finishers who will summit. The atmosphere is magical. Some athletes pass me but I couldn’t care less. I soak in the atmosphere, the breath-taking views, and the long walk with one of my best mates. I think about the 15hour training weeks I’d averaged for the previous seven months and the anxiety rollercoaster I’d been on to reach this point.

DICKENSIAN FOG At 34km I start to get bad blisters, so I hobble to 37km where the Red Cross bandage up my feet and send me on my way. Phil has joined us and the three of us start the last 5km to the top of the mountain. Due to the severity of the climb, you have to carry a rucksack at this point, containing a head torch, warm clothes and water/food.

There’s no road at this point.

There’s barely a path, just fewer rocks where they’ve been worn away over the years by ramblers and Norseman athletes before us.

As we climb over the rocks we stop to take pictures of the surrounding landscape and bask in the glorious surroundings. We laugh about the course and our adventure together.

A Dickensian fog rolls in as my legs start to come back to me. I get a second wind, which I put down to eating a pack of Galaxy Minstrels, and we push hard up the last 2.5km.

114 /

/ October 2017

We pass 10 teams on the climb and a spectator tells us we only have 150m left to go. Through the fog we see a building and my heart starts to race. Our feet speed up, we jump over the last few stairs, and as we approach the finish I grab Chris and Phil by the hands and we cross the line with our hands aloft… and then unashamedly man hug.

In that moment, friendship means so much more than I’ve ever experienced before. I stand on the summit and feel like the happiest man in the world. Pure

NORSEMAN KEY INFO

First race 2003 2017 Starters 250 2017 Finishers 233 Next date 4 August 2018 Entry fee £290 (+ £8.60 to register for the ballot, which goes to charity) Nearest airports Bergen & Oslo Website nxtri.com

unadulterated euphoria. Magical.

Thank you from the bottom of my heart, Chris and Phil.

To me, finishing times are less important at this race (unless you’re going for the win). This one really is about the journey and experience, especially when you race it for the first time. But I can honestly say that the Norseman is both the best and the hardest race I’ve ever done.

The Norseman crew are simply amazing and the race magical, so thank you to all who helped put it together. And I will be back to race Norseman again.

JAMES MITCEHLL

TURN TO P84 TO SUBSCRIBE TODAY!

Immediate Media Company Bristol Limited Tower House, Fairfax Street, Bristol BS1 3BN Tel 0117 927 9009 Email 220triathlon@immediate.co.uk Web www.220triathlon.com twitter.com/220Triathlon facebook.com/220Triathlon

EDITORIAL Editor Helen Webster Deputy Editor Liz Barrett Features Editor Matt Baird Art Editor Neil Donnelly Deputy Art Editor Nathaniel Brain Digital Editor Debbie Graham

ADVERTISING & MARKETING Global Business Development Manager Claire Hawkins Group Ad Manager, Sport Gino De Antonis Brand Sales Exec Tomos Whitmarsh-Knight Classified Sales Execs Oli Pascoe, Kenny Cummins Ad Services Manager Paul Thornton Ad Coordinators Beth Phillips Ad Designer Julia Young Direct Marketing Exec Chris Pipe

PRODUCTION Production Director Sarah Powell Production Manager Emma McGuinness Production Coordinator Ian Wardle Reprographics Tony Hunt & Chris Sutch

IMMEDIATE MEDIA COMPANY Publisher Alison Worthington Press & Public Relations Ridhi Radia Managing Director James Long CEO Tom Bureau

ISSUE 343 CONTRIBUTORS Matt Alexander, AS Design, Wagner Araujo, Colin Baldwin, Rob Banino, Reece Barclay, Andy Blow, Matt Bottrill, Martyn Brunt, Club La Santa, James Collins, Competitive Image, Nik Cook, Matt Earp, Joel Enoch, Finisherpix, Lauren Freeman, Getty Images, Dermott Hayes, Tim Heming, José Luis

Hourcade, image.net, istockphoto. com, Paul Larkin, Nicolas Lebrun, David McNamee, Renee McGregor, James Mitchell, Paul Phillips, Cyrille Quintard, Steve Sayers, Dave Scott, Daniel Seex, Jack Sexty, Richard Smith, Richard Stabler, Triathlon.org, Chrissie Wellington, Charles Whitton, James Witts, John Wood

20,184

NEXT MONTH On sale – 10 October

DO THE IMPOSSIBLE

Add adrenaline to your off-season with the world’s craziest sporting challenges

JAN-DEC ’16

LICENSING & SYNDICATION 220 Triathlon is available for international licensing and syndication. For more information, please email Tim Hudson: tim.hudson@immediate.co.uk 220 Triathlon is published 13 times a year by Immediate Media Company Limited Cover image James Mitchell Every care is taken when compiling this magazine, but we accept no liability for mistakes and no responsibility can be taken for the contents of these pages.

Printed in the UK by William Gibbons Distributed by Frontline, Park Road, Peterborough – 01753 555161 © Immediate Media Company Bristol Limited 2017

STAY INJURY-FREE

Get fitter, faster and stronger for 2018 with our key swim, bike and run sessions

ISSN: 14791500 We abide by IPSO’s rules and regulations. To give feedback about our magazines, please visit immediate. co.uk, email editorialcomplaints@ immediate.co.uk or write to Katherine Conlon, Immediate Media Co., Vineyard House, 44 Brook Green, London W6 7BT.

BUY THE BEST KIT

Expert reviews of pool goggles, trail shoes, swim tech, £5k tri bikes and much more October 2017 /

/ 115

faq

advice

kit

races

KNOWHOW THE HOW, WHAT AND WHERE OF RACING

HOW CAN I TRAIN FOR DUATHLON? You’ve completed your first season in tri but don’t want to hang up the tri-suit just yet. Well, you’re not alone. But how best to make the move from three sports to two? And how should you pace yourself on each section? What should you even wear?! Here are our essential tips and tricks to racing duathlon.

faq

MATT ALEXANDER

circuit, using a run route while you bike on a turbo or even at a gym – jumping between a treadmill and stationary bike.

TRAIN WHEN TIRED Work on strength for the second run by doing your quality runs on tired legs after a few days of hard training. In the race, have faith that the pain will ease, focus on form and find a rhythm. Everyone will be hurting, but tough it out.

PACE THE FIRST RUN The big difference between triathlon and duathlon is, of course, the first segment of the race. Like triathletes, duathletes take a very fast start when racing. The only difference is that running is much harder on the muscles than swimming. If you run high above your calculated race pace in the first run, you’ll find yourself worthless at the start of the bike and the second run will be extremely hard. So keep in mind not to go too fast during the first run, or you’ll lose a lot more time than you could imagine.

MATT ALEXANDER

cycle jersey or gilet over a tri-top with gloves in the back pocket so you can add and remove layers quickly. Having a second pair of trainers and socks in T2 if the race is wet is also something to look forward to coming off the bike!

TAKE ADVANTAGE OF DRAFTING Unlike in age-group tri or road duathlons, a little-known rule is that drafting is allowed in most off-road duathlon events. So utilise the long straight sections where this’ll be an advantage. And expect to feel like you’re running the final leg with a bear on your back!

FUEL ON THE BIKE CONSIDER CLOTHING

BUILD THOSE BRICKS The key to duathlon training is a weekly or fortnightly brick session.

This can be: run-to-bike, bike-torun or run/bike/run. The run/bike/ run option is ideal physiological training to simulate the fatigue of biking after a fast first run and then running off a hard bike ride. It also means you can practise transitions.

These sessions can be done outdoors around a measured run and bike

116 /

/ October 2017

Remember you’re going to be running and cycling so it’s worth investing in clothing you can do both in comfortably; an all-in-one tri-suit isn’t always necessary but tri-specific shorts are a great idea.

Duathlons are often in the colder months but you may get warm on the first run, cool down quickly on the bike then heat up again on the second run. Try arm warmers and a

Use the bike to take on any additional energy or water, and only start to really push things on the second run when you know how to pace it through to the finish.

LOOSEN UP Your body will often rebel on the second run so beat this by loosening your hips and back at the end of the bike – getting out of the saddle is a great way to do this.

“Your body will often rebel on the second run so loosen up your hips and back after the bike leg”

TO THE FINISH LINE

Chrissie Wellington’s new book, To the Finish Line: A World Champion Triathlete’s Guide to your Perfect Race, in conjunction with 220 Triathlon magazine, is on sale now, priced £18.99 (amazon.co.uk).

CHRISSIE WELLINGTON She’s the four-time Kona champ, holds the world’s fastest women’s iron time and is undefeated over long distance. So she’s pretty handy when it comes to advice…

1KEEP IT SIMPLE

Despite becoming more structured, holistic and focused in my approach to triathlon over time, there’s no doubt that rawness, hard work, passion and initial naivety counts for so much. Yes, in training for triathlon there’s a lot of information to take in, but try not to let it confound or worry. We are at our best when we are least stressed, frustrated or anxious, when we commit to keeping things simple, relish the rawness of sport and enjoying the process.

tyres) alone and cope with those inner training demons without relying on others for motivation.

This means also doing some of your training sessions alone.

3DO YOUR BEST

It’s extremely rare to have a perfect race, one where nothing goes wrong. In fact, every Ironman I did I had highs and lows, ups and downs and times where things didn’t go according to plan. Instead of aspiring to such perfection we should aim to deal with imperfections perfectly – that’s the true definition of doing your best.

pro advice

2TRAIN ALONE

Although group training is really beneficial it’s important to follow your own programme, and not compromise your plan for the sake of training with others; as well as learning to love your own company, deal with problems (such as flat

4HIT THE GYM

Strength and conditioning work is important for improving range and synchronisation of movement, flexibility, coordination, agility, strength, power, stability and

balance. This is especially true as we age when muscle mass decreases, and our mechanical efficiency declines. Strengthen and condition our bodies and we can strengthen our triathlon performance and reduce the risk of injury.

5JUST START

Starting a session is often the hardest part. So, do just that. Start.

At around the 2min mark your cells more easily utilise oxygen as a fuel, muscle temperature rises, and exercise becomes easier. If you have a set of intervals focus on completing only one. Then as endorphins flow, begin number two, then three… and, bingo! You’ve done 10. Or play mind games. Tell yourself you can stop after two intervals. You’ll do those two, and then the mind games can start again, ‘Just get to five.’ I bet you make it to 10.

October 2017 /

/ 117

essential kit

All you need to train & race, as rated by our 220 Kit Zone expert testers

TRI-SUITS Comfort is key when buying a tri-suit.

Ideally it needs to be supportive, lightweight and include pockets.

Also check for any irritating seams.

Here we’ve included both sleeved and vested options.

MEN’S WETSUITS Build quality, comfort, flexibility and insulation – the four key factors when choosing your neoprene. Spend more and the quality for each tends to increase.

92 % dhb Blok Short Sleeve £76.00 Comfy, easy on the wallet and eyes. A major statement of intent from the brand.

Issue 340 wiggle.co.uk

84 % dhb Wetsuit £99.99 There’s much to admire in this budget suit – easy to remove, durable and warm.

Issue 338 wiggle.co.uk

91 % blueseventy TX2000 £100 A top quality, good value performance suit with plenty of padding and roomy side pockets.

Issue 337 blueseventy.co.uk

92 % roka Maverick Comp II £255.00 Unrivalled flexibility and spec for the price. Sub-2mm thickness on arms = excellent movement.

Issue 338 roka.com

92 % orca 226 Race Suit £119.99 A flawless suit in execution and comfort. Stylish, techy and durable – ticks every tri-suit box.

Issue 337 orca.com

91 % blueseventy Reaction £345.00 The latest version of this topend suit is even better than ever… and at a mid-end price.

Issue 338 blueseventy.co.uk

89 % sailfish Aerosuit Comp €199 Comfortable, fast and great for warmer climes. A top quality suit from the German brand.

Issue 341 sailfish.com

93 % 2xu Propel £550.00 Supremely light for all race distances, leaving you fresh for the bike and run.

Issue 338 2xu.com/uk

88 % louis garneau Course Lgneer £269.00 Excellent suit that’s packed with tech and looks great.

A sound investment for all distances.

Issue 339 garneau.com

88 % zone3 Victory D £645.00 Luxurious – titanium coating anyone? Flexible and buoyant suit with a huge price to boot.

Issue 338 racezone3.com

TRI-BIKE SHOES A well-fitting, ventilated and comfy pair of bike shoes is essential for maximising power transfer from foot to pedal. Fit is the key here, so try before buying.

TRI BIKES The key here is fit and comfort.

Remember: the least aerodynamic thing on the bike is you, so get a bike fit to refine your position.

118 /

/ October 2017

88 % SHIMANO TR5 £109.99A great allround shoe that ticks all the boxes.

Issue 340 madison.co.uk

90 % boardman ATT 9.0 £1,899.99 A top first tri bike that could see you all the way to the age-group world champs.

Issue 339 boardmanbikes.com

85 % louis garneau X-Lite II £139.99 Nice, but we slightly preferred last year’s version!

Issue 340 evanscycles.com

85 % giant Trinity ADV Pro 2 2016 £2,699.00 Comfortable, fast and versatile – a very wellengineered triathlon bike at a good price.

Issue 326 giantbicycles.com

87 % pearl izumi Tri Fly Elite V6 £169.99 A quality high-performance shoe for fast riding.

Issue 340 madison.co.uk

92 % quintana roo Prsix Ultegra £3,400.00 Nearendless potential for fine-tuning position, and a spectacular ride.

Issue 315 quintanarootri.com

94 % Sidi T-4 Air Carbon £170 A great shoe in every way and well-priced.

Issue 340 saddleback.co.uk

95 % canyon Speedmax CF SLX 9.0 £5,199.00 A bike that just wants to go fast… but will also get you into T2 with fresh legs.

Issue 328 canyon.com

84 % scott Carbon Tri £209.99 A stiff shoe that’s surprisingly comfortable.

Issue 340 scott-sports.com/gb

93 % boardman TTE 9.2 £5,999.00 Slick and affordable – in that what you get in return spec-wise is impressive.

Issue 341 boardmanbikes.com

MILEAGE RUN SHOES Where possible, go to a run shop so the staff can analyse your gait and running style. Also, pay attention to cushioning, especially for offseason miles.

RACE-DAY SADDLES Concentrate on comfort when shopping for your next seat. Also, make sure to check flexibility, weight and your inner-thigh clearance.

ROAD BIKES We really can’t stress enough just how much a proper bike fitting will improve your overall ride and comfort – so buy from a shop that offers this service.

81 % 361° Sensation 2 £109.99 They were a bit too firm for us, but ideal if you want plenty of support and cushioning.

Issue 342 361europe.com

94 % fabric Tri £64.99 Value, comfort and great tri features.

Issue 341 cyclingsportsgroup.co.uk

86 % mango Point R £569.99 Limited sizing options but a great entry-level bike for winter training or triathlon race day.

Issue 318 mangobikes.co.uk

80 % inov-8 inov 8 Roadclaw 275 £110 Another fine effort from the offroad specialists – make fast efforts easy and enjoyable.

Issue 342 inov-8.com

85 % selle san marco Shot Dynamic £74.99 Well-built, tri-specific and sensibly priced.

Issue 341 zyrofisher.co.uk

95 % giant TCR Advanced 1 £1,775 Light, comfy, full Ultegra groupset, carbon seatpost, pinsharp handling, snappy acceleration….

Issue 342 giant-bicycles.com

85 % on Cloudflow £120 Divisive sole but it’s the shoe that helped propel Tim Don to the fastestever Ironman finish.

Issue 342 on-running.com/gb

88 % ism Adamo Road £129.99 Works a treat when in the aero tuck.

Issue 341 multisportdistribution. co.uk

92 % cannondale Supersix Evo Ultegra £2,099.00 A topquality racing ride with classic frame lines. Allows you to stretch out long.

Issue 338 cannondale.com

89 % hoka Clayton 2 £120 A great trainer for experienced runners and our ‘go to’ shoe for steady training runs.

Issue 342 hokaoneone.com/eu

91 % saucony Ride 10 £120 A fantastic balance of support and responsiveness; meets every requirement.

Issue 342 saucony.com/uk

90 % pro Aerofuel Carbon £179.99 Great on the nose and packed with tech.

Issue 341 madison.co.uk

92 % fizik Mistika £224.99 A true tri package, comfy and with lots of add-ons.

Issue 341 extrauk.co.uk

90 % canyon Aeroad CF SLX £4,499 Searingly fast, accurate and responsive; ready to race out of the box.

Issue 340 canyon.com

91 % ridley Noah SL £6,308.92 Frameset performance is fantastic and custom build really lets it shine.

Issue 340 ridley-bikes.com

high-end tech

MULTISPORT WATCHES TOMTOM ADVENTURER

£269.99 Easy to use, intuitive, accessible on the fly and built-in heart rate monitor.

Great for triathletes. tomtom.com

POLAR V800

£389 A solid sportswatch that’s improved over the years; great for the run in particular. £339 without the chest strap. polar.com

GARMIN FR935

£469.99 Extensive features list, including an anaerobic training effect metric; simply a brilliant multisport watch. garmin.co.uk

October 2017 /

/ 119

race calendar Pick your races and plan your season with the 220 Knowhow event guide IRONMAN WALES

10 SEPTEMBER One of the most stunning swims and enthusiastic crowds on the Ironman circuit – tough bike and run, though!

GETTY IMAGES

TRI SPEAK

Wondering what ‘bonking’ is, or where to find your M-dot?! Make things easy with our guide to common tri terms…

‘A’-Race The most important race of your season 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 bonking Running out of energy mid-race or training session 120 /

/ October 2017

SEPTEMBER 9/10

COTSWOLDS LAKE 62 TRIATHLON (various dists).

Lake 62, Ashton Keynes, Wilts. lpsevents.co.uk THE WOBURN ABBEY TRIATHLON (various dists).

Woburn Abbey, Beds. humanrace.co.uk

9

THE VITRUVIAN (1.9km S/85km B/21km R).

Rutland Water, Leics. pacesetterevents.com MERSEA ISLAND TRIATHLON (750m S/20km B/5km R).

The Old Lifeboat Shed, West Mersea, Essex. islandraces.com THE TRI CHALLENGE TEAM TRIATHLON (400m S/15km B/5km R).

Dorney Rowing Lake, Eton, Berks. thefixevents.com/ tri-challenge-teamtriathlon-2017

10

DERBY POOL TRIATHLON (400m S/18km B/5km R).

Etwall, Derbs. pma-racing.co.uk IRONMAN WALES (3.8km S/180km B/ 42.2km R).

Tenby, Pembrokeshire. ironmanwales.com STOKE-ON-TRENT TRIATHLON (various dists).

Trentham Estate. uktriathlon.co.uk PORTSMOUTH TRIATHLON (various dists).

Castle Field, Hants. portsmouthtriathletes.co.uk BOURNEMOUTH INTERNATIONAL TRIATHLON (various dists).

Bournemouth Pier, Dorset. offbeat-events.com

16/17

ANGLESEY SANDMAN

TRIATHLON (various dists).

Anglesey. angleseysandman.com

EUROPEAN CHAMPS QUALIFIER

WORLD CHAMPS QUALIFIER

16-18

THE BRUTAL EXTREME

TRIATHLONS (various dists).

Llanberis. brutalevents.co.uk

16

STANWICK LAKE TRIATHLON (various dists).

Wellingborough. onyourmarksevents.org SUNDOWNER TRIATHLON (various dists).

Allerthorpe. freebirdevents.co.uk

17-23

MONSTER TRIATHLON (1,000km total).

Loch Ness to Richmond. monstertriathlon.org

17

IRONMAN 70.3 WEYMOUTH (1.9km S/90km B/21.1km R). Dorset. eu.ironman.com BRIGHTON & HOVE TRI (various dists). East Sussex. brightonand hovetriathlon.com BRITISH AG CHAMPS

NEWENT TRIATHLON (400m S/18km B/5km R).

Newent Leisure Centre, Gloucestershire. newenttriathlon.org.uk LONDON DUATHLON (various dists). Richmond Park. londonduathlon.com SOUTH MANCHESTER TRIATHLON (400m S/24km B/6km R).

Wilmslow, Cheshire. xtramileevents.com END OF SEASON EPWORTH TRIATHLON (400m S/ 20km B/5km R). Epworth, Lincs. racehardevents.com ILKLEY TRIATHLON (500m S/9-mile B/3-mile R). Ilkley Lido, Yorks. lbt.org.uk HERCULES FESTIVAL OF SPORT (various dists). Westminster Lodge & Verulamium Park, St Albans, Herts. herculesevents.com CONQUER THE CHILTERNS (various dists).

Hambleden Estate, Henley on Thames. f3events.co.uk

TRI ENGLAND NATIONAL CHAMPS

23/24

HEVER CASTLE TRIATHLON (various dists).

Hever Castle, Kent. castletriathlonseries.co.uk

24

KENDAL SPRINT TRIATHLON 2 (400m S/18km B/5km R) Kendal Leisure Centre, Cumbria. mytrievents.co.uk HALF X TRIATHLON (1.9km S/90km B/21km R).

Ambleside, Cumbria. wasdalex.co.uk VOTWO ETON DORNEY TRIATHLON (various dists).

Dorney Lake, Berks. votwo.co.uk EAST LEAKE TRIATHLON (400m S/21km B/5km R).

East Leake Leisure Centre, Leics.

4lifeeventsuk.co.uk

OCTOBER 1

BRACKLEY TRIATHLON (400m S/15km B/5km R). Winchester House School, Northants. onyourmarksevents.org GOOLE TRIATHLON (400m S/20km B/5km R).

East Yorks. fastfwdsports.co.uk

HARTLEPOOL BIG LIME TRI (750m S/ 20km B/5km R). County Durham. gethartlepoolactive.co.uk BOWOOD HOUSE DUATHLON (various dists). Bowood House, Wiltshire. lpsevents.co.uk CHILLY TRIATHLON (400m S/20km B/5km R). Inspire Luton Sports Village. chillytriathlon.co.uk NORTH BRISTOL TRIATHLON (400m S/18.5km B/5km R). Tockington Manor School. k2sports-uk.com CAMARTHEN SPRINT TRIATHLON (400m S/23km B/5km R).

Camarthan Leisure Centre, Wales. healthylifeactivities.co.uk

4–13

DECA UK (various dists).

Dorney Lake, Berks. decauk.co.uk

8

CARSINGTON DUATHLON (5km R/30km B/5km R). Carsington Water, Derb. pma-racing.co.uk OULTON PARK AUTUMN DUATHLON (various dists). Oulton Park, Cheshire. xtramileevents.com

KLICKCHICK PHOTOGRAPHY

HEVER CASTLE TRIATHLON 23/24 SEPTEMBER The last round in the Castle Triathlon race series is the UK’s second largest triathlon and the world’s biggest children’s tri.

GREAT NOTLEY AUTUMN DU (4km R/20km B/4km R).

Essex. Born2tri.com STORM THE FORT DU (20km R/95km B/12km R). Clun Memorial Hall, Wales. stormthefortduathlon.com

DEVIL’S AQUATHLON (2km S/10km R or 400m S/10km R). Sandford Parks Lido, Cheltenham, Glos. sandfordparkslido. org.uk/event/the-devilsaquathlon/

COLIN BALDWIN

Brick session When you ‘brick’ two disciplines together, e.g. bike & run Catch The part of the swim stroke where you pull on the water DNS/dnf/DQ Did not start/Did not finish/ Disqualified Drafting Hitching a ride on someone else’s slipstream in the bike or swim

HIT High-intensity training HRmax Your maximum heart rate Intervals Intensive training using repeated on/off efforts

THE BRUTAL EXTREME TRIATHLONS

16-18 SEPTEMBER Voted the World’s Toughest Triathlon by 220, there’s a chilly lake swim, hilly bike, and a run up and down Snowdon.

Lactic acid Produced in high-intensity workouts, it can inhibit oxygen movement around the body and slow you down Main set A block lasting 40-50% of a session where the heart rate is elevated M-dot Abbreviation for the Ironman logo – often seen as a tattoo!

October 2017 /

/ 121

WINTER BALLBUSTER

11 NOVEMBER Now in its 27th year, the Winter Ballbuster remains one of the toughest endurance challenges in the UK. Box Hill five times anyone?!

TRI SPEAK (CONT) Pull The mid part of the swim stroke where the hands and arms accelerate using the purchase from the catch reps Pre-fixed distances covered and pre-fixed recoveries maintained Rest interval (RI) Period of rest between reps T1/T2 ‘Transition 1’ (swim to bike) and ‘Transition 2’ (bike to run) 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 Tri-bars Also known as aerobars, they help you race aerodynamically Turbo trainer A frame that attaches to your bike, turning it into a static trainer V02 max A measure of the body’s maximal ability to use oxygen to produce energy Watt (w) The unit of measure in which power is expressed Waves Groups you’re put in to start a race, usually split by age

MATT ALEXANDER

15

BEDFORD AUTODROME DUATHLON (various dists). Bedford. onyourmarksevents.org CHILHAM CASTLE DUATHLON (various dists).

Canterbury, Kent. trispiritevents.com AUTUMN CLASSIC WINDSOR DUATHLON – 1 (various dists). Dorney Lake, Windsor. f3events.co.uk

22

CASTLE ASHBY DUATHLONS (various dists). Castle Ashby, Northampton. gobeyondsport.co.uk ISLAND RACES SPRINT DUATHLON (5km R/20km B/3km R). Cudmore Grove Country Park, Colchester. Essex islandraces.com

NOVEMBER 4

ROBIN HOOD OFF ROAD DUATHLON (5km R/20km B/3.4km R).

Edwinstowe, Notts. osbevents.com

122 /

/ October 2017

5

BURNTWOOD AQUATHLON (various dists).

Burntwood, Staffs. burntwoodtriclub.org.uk BAYSIDE AUTUMN DUATHLON (various dists).

Stokes Bay, Gosport, Hants. baysidetri.co.uk

11

WINTER BALLBUSTER (12.8km R/38.4km B/12.8km R).

Box Hill, Surrey. humanrace.co.uk HILLINGDON NOVEMBER FAMILY DUATHLON (various dists).

Minet Park, Hayes. hillingdontriathletes.co.uk

12

COED Y BRENIN TRAIL DU (various dists).

Coed y Brenin Forest Park, Wales. alwaysaimhighevents.com

18

AUTUMN CLASSIC WINDSOR DUATHLON – 2 (various dists).

Dorney Lake, Windsor. f3events.co.uk

ITU WORLD SERIES

One race left to go and it’s the biggy – the World Champs

14-17 SEPTEMBER ROTTERDAM Netherlands WAGNER ARAUJO

ONLY

FROM ROM TH E M AKERS O F

M AGA GA Z ZI N E

£9.99 E AC H PLUS P& P *

This stunning collection of aerial photographs will show you Earth’s landscapes, weather and man-made structures as you’ve never seen them before.

Learn about the extraordinary abilities of the human brain, the latest research into mental health, and how we can make ourselves smarter in the future.

Featuring articles on virtual reality showrooms, how to print a car, buyer’s guides to hybrid, electric and fuel cell vehicles and much more.

The Big Book Of Why? solves a wide range of scientific questions about how the world works, with answers from the crack team of experts behind our ‘Q&A’ section.

A second compendium of questions and answers from our ‘Q&A’ section. Can drones detect mines? Can you die from a nosebleed?

Find out here!

From acupuncture to yoga, argan oil to zinc, we ask scientists which techniques and treatments will help you live a happier, healthier life – and which you ought to avoid.

Our VR special includes a buyer’s guide, a look at the best free apps, an interview with Oculus Rift founder Palmer Luckey and much more.

This special edition takes you on a journey from the pioneers who first described the Universe to the extraordinary missions exploring distant worlds today.

Order online: www.buysubscriptions.com/focuscollection + or call us on 03330 162 138 and quote FOCSPEC + Calls will cost 7p per minute plus your telephone company’s access charge. Lines are open 8am to 8pm weekdays and Saturday 9am to 1pm.

Prices including postage are: £11.49 each for all other UK residents, £12.99 each for Europe and £13.49 each for Rest of World. Please allow up to 21 days for delivery.

TRUSTED

FUNCTIONALITY.

IMPROVED

RECIPE. We replenished our entire assortment of PowerGels to start off the new endurance season. All recipes provide the well-tried energy boost using a special 2:1 ratio of glucose and fructose sources in combination with sodium, but are now also allergen-free*, vegan** and without any preservatives. The newly developed trash chain fastener keeps the flap from falling off when opened. And beyond that: New, fun flavours are waiting to be tried!

POWERGEL ORIGINAL SALTY PEANUT flavour and POWERGEL HYDRO MOJITO flavour. And, as if that wasn’t enough: The Mojito flavour has an extra 51 mg caffeine per bag for that additional boost.

* Except flavour Red Fruit Punch * Free from 14 main allergens (pursuant to Directive 1169/2011)

POWERBAR® is a registered trademark, used under license.

www.PowerBar.co.uk

WHEN TWO WHEELS NEED FOUR TRUST A WITTER BIKE CARRIER

Recycle your magazine and seven days later it could come back as your newspaper.

www.recyclenow.com

witter-towbars.co.uk

Follow us

Oral Hyaluronic Acid with Vitamin C. Playing a vital role in lubricating and cushioning joints.

One sachet a day helps maintain: â&#x153;&#x201C; The normal function of cartilage â&#x153;&#x201C; Assists with normal collagen formation â&#x153;&#x201C; Works to keep you moving Contains: â&#x153;&#x201C; No artiďŹ cial ďŹ&#x201A;avours, colours or preservatives â&#x153;&#x201C; Suitable for vegetarians, vegans & diabetics â&#x153;&#x201C; Fully tested for all banned substances

FREE!* NOVISPORT GEL When you buy one or more packs of Novisyn at www.novisynsport.co.uk *Whilst stocks last.

TRI220 EXCLUSIVE!

ÂŁ15.55

Only

RRP ÂŁ24.99

Shop now at www.novisynsport.co.uk use promo code: 220TRI

CYCLE ITALYâ&#x20AC;&#x2122;S LAKES 9-14 JUNE 2018

Cycle 350km alongside Italyâ&#x20AC;&#x2122;s spectacular lakes, vineyards and castles and raise funds for the charity of your choice For more information and to register online:

www.actionforcharity.co.uk 01590 646410 | events@dreamchallenges.co.uk @DreamChallenges

@DreamChallenges

#dreamchallenges

@Dream_challenges

To advertise in our directory contact Oli Pascoe on 0117 300 8278

DIRECTORY

PERFORMANCECOACHING.ME

Perfomancecoaching.me offers athlete-centric coaching around a core belief of being with you every step of the way. We work with triathletes, cyclists and runners worldwide, providing bespoke training plans and coaching services to maximise your potential and race day performance. Visit our website or call for more information.

01449 616071 WWW.PERFORMANCECOACHING.ME

Bespoke triathlon, swimming, biking, running training plans, diet analysis and meal plans aimed to help you achieve your sporting and ďŹ tness goals. Other services available: Bike ďŹ tting, lactate threshold & ďŹ tness testing, strength & conditioning, warm weather training camps in Lanzarote & Mallorca.

THE ULTIM MATE CARRY CASE For ultimate protection for your bike box, look no further than the Deluxe Bike Case, the biggest selling bike case worldwide!

Made from tough ABS plastic, this case offers solid, robust protection against bumps, knocks and drops and will VDIHJXDUG \RXU ELNH IURP KDP VWHG EDJJDJH KDQGOHUV

ONLY ÂŁ195 (Plus P&P)

Weighing 12kg it complies with airline baggage allowances and has four wheels for easy wheeling. This case is suitable for road and mountain bikes and is > 2 Padded Wheel Bags extremely popular among road bike > Combination Lock enthusiasts.

01295 553301 | sales@pitbitz.co.uk | www.thebikeboxcompany.co.uk

> Combination Lock > Side Clamps > 2 Key Locks

S Shelter fro om the elements, create a team HQ, or ma H ake a visual impact at any event!

Our waterp O proof gazebos are ideal for: > Outdoor pursuits > Triathlon events > Pitch-side shelters

Robust, portable, and easy to put up.

Our gazebos know no bounds!

> Team away days ...and more!

Various colours and sizes available.

01295 553 595 | sales@gazeboshop.co.uk | www.gazeboshop.co.uk

180%(56

ZZZ S\PPZHQQ FRP

3<00:(11 35,17,1* 81,7 7+25%< $9( 0$5&+ &$0%6 3( $5

Elagen Sport â&#x20AC;&#x201C; Scientifically designed for Sportsmen and Sportswomen

Recovery . Protection . Performance

/elagenextracts @elagenextracts

www.elagen.com

at the end of the day...

IT’S A FOOT RACE

Triathlon Series

Give them Orthotic Support and Recovery

✴ Arch & Heel Support ✴ ✴ Tarsal Bar ✴ ✴ Soft on Skin ✴

2017 Eton Dorney Triathlons Near Windsor

Find Aussie Soles on www.amazon.co.uk

Events not to be missed!

Triathlon 24th Sept Olympic / Sprint / Super Sprint

Open Water Long Swims 2.5k / 3.8k / 5k 24th Sept

Flat & Fast

Free Tech Top

Marquee for Tri Clubs

7UDIÀF free

Enter Now at

votwo.co.uk t. 07540 902 612 e. events@votwo.co.uk

To advertise in our directory contact Oli Pascoe on 0117 300 8278

DIRECTORY

WEST COUNTRY WATERPARK, The Lake, Trench Lane, Winterbourne, Bristol, BS36 1RY

bristolopenwater.co.uk • Tel: 07811 108587 • Email:mikewcw40@yahoo.com

• Lake for hire • Easy access of M4/M5 junction

• 11 acres of clean open water • Daily & annual memberships • 4.6 ft deep • Clubs and individuals welcome • Open 7 days (ring in for Mondays) • 1 mile off m4/m5 junction • 600m loops

To advertise here contact Oli Pascoe on oli.pascoe@immediate.co.uk 0117 300 8278

PRICES FROM £385 INC UK DELIVERY $511 US INC SHIPPING 468 EURO INC SHIPPING $760 AUS INC SHIPPING

7 YEAR WARRANTY 0044 1709 365408

WWW.BIKEBOXALAN.COM

related reasons. Recently a lady called Jess has been inflicting agony on my arm by pulling it in a direction it doesn’t want to go and then rubbing it with something which feels like it was originally developed as a defoliant.

2 ‘ALTERNATIVE’ THERAPY DANIEL SEEX

WHEN INJURY STRIKES The usually fighting fit Brunty has a swim injury. Good job he’s not competing at the World Masters Swimming Champs soon…

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.

Injured! I’m sorry to bring you down with the ‘I’ word right at the end of the magazine when you’re at your most enthusiastic, but I’m injured. And in the proper tradition of age-group triathlon, it’s my duty to obsessively go on about it.

In the 15 years I’ve been doing tri, I’ve been lucky to have had very few injuries, save for a bit of hamstring gyp and the obligatory bout of plantar fasciitis that all triathletes must endure. I’ve had one or two ‘impact’ injuries, such as a fractured elbow, broken arm, three broken toes, two broken fingers, 15 stitches in my hand and a patch of skin near my chuff that was rubbed off when I went commando under a wetsuit, but we’ll call them ‘mishaps’.

The fact that I’ve had so few injuries is a feat made even more remarkable when you consider that I’ve observed an almost religious adherence to not stretching. Upon taking up tri I quickly realised that there was plenty enough pain

weekend warrior

“My stiff chickens have come home to rigidly roost” 130 /

associated with training without having to prolong the agony by stretching the bits that I’ve just used when I could be in the shower/ the pub/my bed. And since then I’ve stuck tenaciously to this policy, even if it has left me with the range of movement of a garden fence, scar tissue that’s lasted longer than most celebrity marriages, and a walk so inflexible that my family make me feel like a Tour de France cyclist by clapping as I struggle up the stairs to bed.

Now though, my stiff chickens have come home to rigidly roost and I’ve finally acquired a painful and undoubtedly preventable injury.

The injury in question is in my rotator cuff, a group of muscles and tendons around the shoulder joint which are uncommonly useful when it comes to swimming, something I’ve been doing a lot of thanks to an imminent appearance at the World Masters Swimming Champs in Hungary in the 3km open-water race and 800m pool race. So to get me through my forthcoming ordeal, I have the following options:

/ October 2017

1 PHYSIO

Over the years I’ve paid various people to massage my limbs, a few of whom even did it for sports-

One of the worst things about being injured is that my friend Neill Morgan, a triathlon Minion, gives me endless homeopathy advice on how to cure my ailments. Neill is a staunch devotee of many alternative therapies but, personally, if I’m in a crash I want to hear sirens rather than wind chimes, so I’m currently hiding from him in case he gives me some kind of herbal tincture.

3 DEEP HEAT

I’m sure the effectiveness of rubbing affected areas with Deep Heat is not that the warmth which radiates into your muscles has repairing qualities, but instead that the burning skin where you’ve just slathered yourself with medicinal napalm immediately takes your mind off any other pain you may be experiencing. Add to that it smells like it can be used to remove graffiti, and is enjoyed by people who actively enjoy nausea.

IT AND 4 IGNORE TAKE IBUPROFEN I’ve largely focussed on this option. I could try some stretching I suppose but I’m in quite enough pain already.

PS. Thank you to everyone who voted in the great ‘What Race Should Brunty Do Next Year’ referendum. Your choices were a solo channel swim, the Marathon des Sables, and Lands’ End to John O’Groats on a Brompton dressed in a tweed suit, and the winner was…

LEJOG on a Brompton! I look forward to acquiring some mighty rashes on my sensitive areas from my woollen plus-fours – cheers! Second was MdS, third the Channel, so I’ll do them as well, in that order.

100% TRIATHLON SPECIFIC BIKE LINE UP

E-119 TRI+

The Argon 18 collection of Tri bikes includes the E-119 Tri and E-117 Tri as well as their enriched Tri+ counterparts. The Tri+ concept is a holistic approach that provides a complete racing solution for the most demanding of athletes. Tri+ bikes are equipped with integrated storage solutions for hydration, nutrition and survivability. Whatâ&#x20AC;&#x2122;s more, these accessories are aerodynamic and customisable to meet every racerâ&#x20AC;&#x2122;s unique needs and preferences.

Distributed by the OrroRide Group www.orrobikes.com www.i-ride.co.uk