Table of contents for October 2016 in 220 Triathlon

Writing this column this month I can almost hear the distant sound of turbo trainers being dusted off and swimming pool membership cards being hunted for. Yep, although for many of us we’re yet to race our ‘A’-race (myself included), it’s only a few weeks now until we’ll be hanging that hard-earned medal in pride of place and contemplating how to handle being a triathlete during the off-season. Sure, seasonal changes happen in all sports, but thanks to the need for open water that’s warm enough to swim in without freezing off a limb, it sometimes seems like this applies more to triathlon than others. Also I don’t know about you, but the thought of running around in a skimpy and soggy tri-suit during the British winter has, shall we…

LIVERPOOL CHAMPS A record 1,900 athletes raced at August’s 2016 British Triathlon Championships, with countless elite, age-group and paratriathlon titles scooped in front of 4,000 spectators. Charlotte McShane and Adam Bowden were the elite champions, with Lauren Steadman taking the PT4 title ahead of the Rio Paralympics. Head to p130 for an Age-Grouper Tale from Liverpool. DEATH IN BOULDER A 34-year-old competitor was killed in August after being struck by a vehicle at Ironman Boulder in Colorado. Michelle Walters of McCook, Nebraska, was hit just north of Boulder while on the bike leg, despite riding in a coned zone on the 180km course. The crash is still under investigation. REGENSBURG 2017 The European Triathlon Union has announced that Challenge Regensburg will host the 2017 ETU European Long Distance Championships. The…

“After four years blighted by injury, the past three months have been scripted for Alistair Brownlee” Brilliant ride, we f**king did it.” A snippet of audio, hastily faded out by an embarrassed TV producer, but one that encapsulates a perfectly executed plan as a fresh-faced lad from Yorkshire laid further claim to being the greatest male triathlete in history. Alistair Brownlee’s remark wasn’t meant for the cameras. Neither was it aimed at his brother, Jonny, who had fallen dutifully into line for the silver medal, nor even Britain’s third representative, Gordon Benson. Instead, it was delivered with an embrace to Team GB’s unofficial pilot, domestique, or whatever term you choose, Richard Varga. The Slovakian with a curious Yorkshire accent, Leeds training buddy and selfless lead-out man, had done his job…

I arrived in Lanzarote full of beans, but deep down knew I probably hadn’t put in enough iron-specific training and didn’t have the true long-course experience to achieve the results I was physiologically capable of according to Craig’s testing. The swim was a scrap in the first lap due to my poor positioning, which meant wasting energy. I used a power meter and attempted to keep to the 220-ish watts Craig suggested on the bike; but there’s no substitute for course knowledge, and I found this was perhaps my downfall as I was totally unprepared for the last climb at 110km. After this I was worried about blowing up, and the power average ended up being 194 Watts for the 180km. My bike handling also let me down, and other…

With the triathlon season now drawing to a close (unless you’re heading overseas) then your kit could be looking a little worse for wear – or maybe you’re just ready for an upgrade! anks to tri specialists Zone3, we could have just the answer, in the shape of this fantastic bundle of kit, including everything you’ll need for a great start to next season’s training and racing. Zone3 have certainly been busy this year. Founded by former elite triathlete and entrepreneur James Lock, the brand have become well-known for their attention to detail and for quality kit at a range of price points, meaning there’s something on offer for all triathletes. In 2016 alone they launched a whole host of new gear, picked up sterling reviews in the pages of…

RESEARCH 220’s former editor James Witts is now a freelance writer for a plethora of cycling titles. His first book, The Science of the Tour de France, is on sale now. SWIM John Wood is an award-winning tri coach of 10 years, and a former international swimmer. He’s also competed in triathlon in all distances up to Ironman. BIKE Freelance writer Nik Cook is an experienced multisporter who has run the Marathon des Sables, won the 2010 6633 Arctic Ultra and competed for Team GB in duathlon. RUN Spencer Smith is a three-time world triathlon champion who won half of all the races in which he competed. He now heads up S2 Coaching in Tampa, Florida. PLAN Dermott Hayes is the head coach of the London-based multisport-specialist coaching outfit RG…

HIT IT HARD The idea is not to do a 400m race or time trial at that speed. The 10sec recoveries should allow you to push a bit quicker. SHORT EFFORTS If the pool’s busy, break the swim down into shorter efforts so you don’t cause too much disruption! FORM FOCUS Try to maintain form as you push harder – it doesn’t have to be perfect, but you don’t want to be spinning your arms for no return. KIT CHECKLIST SWIMSUIT HAT GOGGLES DRINK POOL CLOCK/STOP WATCH WARM-UP 4 x 400m as: 50m front crawl (FC), 25m backstroke, 25m kick 200m as: 25m sculling, 25m swim 4 x 50m w/15secs rest between reps as: 15m fast, 35m easy; 25m fast, 25m easy; 35m fast, 15m easy; 50m fast MAIN SESSION…

CADENCE UP Focus on keeping your cadence up; don’t start grinding as you start to fatigue. FINAL PUSH If you’ve previous data, use it to pace the first 25mins and then push on for the final 5mins. RE-TEST Aim to re-test every 8-10 weeks throughout the winter. WARM-UP 20min warm-up to fully prepare you. If conducting the test outside this should be incorporated into your ride to your test route. 0-10mins: Keep cadence at 90rpm and build steadily through Zone 1 (Z1, 74-84% of HRmax) and into Z2 (85-88% of HRmax) 10-13mins: Hold solid Z3 (89-94%) but increase cadence to 100rpm 13-18mins: Alternate 10secs maximal seated sprint (low gear) with 50secs easy spinning 18-20mins: Easy spinning Z1/90rpm MAIN SESSION 0-10mins: Set off riding at a pace you think you could…

COMBINE FOOD GROUPS Control blood sugars by mixing groups: banana & nut butter, chicken & avocado with a whoelgrain bagel, sweet potato & feta cheese. FREEZE YOUR FRUIT Frozen dates taste like toffee, frozen grapes like boiled sweets and frozen banana like ice cream! ENERGY GEL ALTERNATIVES For an easily digestible and sustained energy option, try a baked/mashed sweet potato with added salt. RECOVER PROPERLY Mix carbs and protein after a heavy session – fruit, yoghurt and milk smoothie or scrambled eggs with wholegrain toast.…

MEET OUR EXPERTS HERE TO ANSWER YOUR QUESTIONS LACTATE JOE BEER is a triathlete and award-winning coach who has been writing for 220for over 20 years. He has participated in over 200 triathlons, duathlons and extreme events worldwide. INTERVALS NICK BEER has been competing for GB for over six years and is also a triathlon coach with Team Dillon Coaching. He holds a degree in biomedical sciences and a Masters in human sciences. RUN An experienced triathlon coach, ROB STEWART is also a competitive multisporter and ultra-runner. He has experience racing and coaching every race distance from sprint tris to ultra running and Ironman. SWIM JOHN WOOD is an award-winning triathlon coach of 10 years and a former international swimmer. As well as coaching, he’s also competed in triathlon in…

MEET SUE STROUD AGE 49 LIVES Lichfield, Staffordshire PROFESSION Teacher WHY I RACED I’d set myself the goal of becoming a triathlete! I taught PE for 25 years before becoming a head of sixth form… when my exercise decreased dramatically. With no experience of multisports but looking for a challenge, I entered the ‘This Girl Can’ Liverpool Tri. I bought a second-hand Boardman bike, an old stock tri-suit, trainers and a Garmin watch in a sale, dug out my old wetsuit, downloaded a 12-week training plan and with eight weeks before Liverpool I was good to go! Unsure what was in store my advisor became 220. I read how to do transitions and improve technique. I started open-water swimming and managed 500m four weeks into training – a massive milestone.…

“I do have goals and aspirations toward Kona, but I will do this in my own time and enjoy every experience along the way” Where does your swimming prowess come from? JASON BRIDGES, VIA EMAIL My parents weren’t swimmers but they would take me and my sister to the pool every week as kids. I joined a swimming club at the age of eight and was county champion by nine. I definitely took to the water quickly and my competitive nature helped my progression. By the age of 16 I was national champion and competing for GB in pool and open water. What do you do to recover after a race? PAUL HANSON, VIA EMAIL I refuel as soon as I can after every race, usually with a protein…

Representing your country, having your best possible outcome, that’s what the @ Olympics is about #TeamSaRise @RD_murray VIA TWITTER [Gracious words from fourth-place Rio finisher, Richard Murray] Crashed out hard today, not what I wanted from the Olympics, but we got what we came for as @TeamGB @gordonleeds VIA TWITTER [Pilot Gordon Benson reflects on his Olympic debut] We did it! #triathlon @jonny_brownlee VIA TWITTER Olympic Bronze?! Delighted! So many ‘thankyou’s so little space. The team knows who they are. Overwhelmed & proud! @VixHolland VIA TWITTER Awesome work @ VixHolland – wish @ NonStanford could have a medal too! #rio2016 #triathlon @CWigginator VIA TWITTER You’ve got to love Brendan Purcell he’s the most enthusiastic team manager I’ve heard being interviewed @neks_neill VIA TWITTER I broke a toilet in a service…

OTE PERFORMANCE CENTRE LOCATION Leeds WEBSITE www.otesports.co.uk OTE’s silver standard package gives you body composition analysis, blood sampling, a ramp test and full consultation for £200. There’s also an altitude chamber at the facility. TEAM BATH PHYSIO AND SPORTS CENTRE LOCATION University of Bath WEBSITE www.teambath.com Open to the public, the performance centre at University of Bath offers a V02 max test with individual report for £111.50, plus body composition analysis and prescribed training plans. CPS IN-MOTION LOCATION London WEBSITE www.cpsinmotion.com Based in Putney, CPS In-Motion can offer blood lactate threshold profiling for £140, and critical power assessment for £120. Training programmes are also available, POA.…

ENDURA QDC DRAG2ZERO S/L LITE £259.99 www.endurasport.com Joe Skipper set the British long-course record wearing a sleeved Endura suit at Challenge Roth. Now, with its new vest-style Lite suit, the Scots are looking to bring their wind tunnel refined tech to short-course racing. Getting into it is a bit of a challenge, and the legs come up large compared to the body. But once on, it’s comfy and is quick in the water and on the bike. The combination of lightweight body panels and mesh side panels mean your torso dries quickly, and you’ll appreciate the ventilation on the run. Silicone grippers keep the long legs in place (but their durability looks questionable). The insert provides enough padding for the bike while not being too bulky for the…

SPEEDO ELITE PULLBUOY £13.00 www.speedstore.co.uk While many single-discipline swimmers baulk at some triathletes’ overuse of pull buoys, they’re useful for working on your arm-pull technique. If you’re using it to make life easier by boosting your legs up like a tri wetsuit, this is when you’ll face the wrath of swimming purists. Speedo’s Elite Pullbuoy is cut with more acute angles than a traditional figure-of-eight shaped design, and the front end is noticeably smaller than most while the back end is large. For a really tough pull buoy workout you can flip it so the big end faces downwards, and because of the more uneven shape on the Elite this’ll feel pretty tough. You can also put it between your ankles to make it tougher still. We found…

PROPRIOCEPTION IS AN oft-neglected part of running, which belies its importance to your final leg. Simply put, proprioceptors are sensors in your muscles that help to govern balance. It’s these sensors that prevent you rolling an ankle. YOU CAN TEST your sensors’ functionality via a simple exercise: stand up, balance on one foot and close your eyes. If you immediately put your hands down for balance, they’re not functioning properly. THIS HAS CONNOTATIONS with run-shoe choice because choosing a shoe that’s packed with cushioning can distil feel to the ground. It’s something to be aware of when choosing shoes, as are these simple exercises to improve proprioception: ONE-LEG BALANCE. Stand on your left foot with your right leg flexed at the knee and off the ground. Hold for 1min, rest…

STREAMLINED KICK Working on kick power and efficiency can be a real drag, but there are plenty of useful variations that can hopefully make your sets more interesting! The first option is a streamlined kick, which you can do on your front or back, and promotes good body position and helps isolate your legs. SURF KICK This is more of a challenge – the idea is that you maintain a good streamline, but your chin ‘surfs’ on the top of the water. This way your hips sit lower and create more resistance. Combine with a standard streamlined kick to power up your legs and find a good body position. TOMBSTONE KICK This is a toughy! Holding the kickboard vertically rather than level with the water creates a solid wall to…

NAME Martin Taylor AGE 28 HEIGHT 5ft 9in WEIGHT 70kg PROFESSION Industrial estimating manager ABOUT I completed my first triathlon (the Droitwich Sprint Triathlon) in just over 1:16hrs, in 70th position out of 204, with a big grin on my face! My current goal is to compete in a local sprint triathlon and eventually win it as my mum used to compete in it when I was younger. I’ve been tracking my calorie and nutritional intake for coming up to a year now and although I don’t drink alcohol or smoke I certainly make up for it with my sweet tooth! My dietary routine generally follows four or five good days and then I go off the rails for one day! But my goal is to achieve the best fuelling…

“I’ve crashed my bike a lot and normally just jump straight back on. This was different” Every now and then life throws you a challenge that initially seems insurmountable. In early August I was thrown one of those when I broke my collarbone on a training ride. It was one of those rides I didn’t really want to do. I was tired and really didn’t fancy 100 miles on my own in the wind. I was staying with my parents for the weekend and mum even said to me as I was eating breakfast, ‘What would happen if you didn’t go Lucy?’ ‘Nope, I’ve got to get it done. Nine weeks to Kona’ was my reply. With hindsight I wish I’d stayed at home. Ninety minutes into the ride I…

Editor Helen Webster helen.webster@immediate.co.uk Deputy Editor Liz Barrett elizabeth.barrett@immediate.co.uk Art Editor Neil Donnelly “I’m now more empanada than man but the Rio experience is one I’ll never forget. Need any cheap Havaianas? I’m your man” Features Editor Matt Baird “Thoroughly enjoyed the Frome Tri, atop of an exact replica of the Brownlee Bros’ bike from Rio! Also picked up a bronze!” Staff Writer Jack Sexty jack.sexty@immediate.co.uk Deputy Art Editor Nathaniel Brain nathaniel.brain@immediate.co.uk Digital Editor Debbie Graham debbie.graham@immediate.co.uk…

There was much excitement when this beauty landed in the office, for it’s not just Boardman’s top-end aero roadie complete with flawless SRAM eTap groupset... it’s an exact replica of the bike ridden to gold and silver at the Rio Olympics by the Brownlee brothers! Though the RRP is for the version without the custom GB paint job, the frameset will be available from Boardman’s website soon if you wish to splurge on a slice of triathlon history.…

Slow-cooked, roasted, as a sausage, in a pie, as a scratching, hog roasted, pulled, sticky, crispy, covered in honey… regular readers of ‘In the Office’ will know that two long-standing members of 220 have an inseparable (some may say erotically-charged) relationship with all-things-pork. So when we saw in Germany, naturally, that gel pioneers Gu had released a bacon energy gel, it was like all our Christmases had arrived at once, The Phantom Menace never happened and we’d qualified for Kona. Our countless handwritten letters to Gu HQ had paid off! Each 32g pouch of Gu Maple Bacon ( www.guenergy.co.uk ) contains amino acids, 60mg sodium and 20mg of caffeine, with the taste sweet and salty. It’s also, say Gu, “completely plant-based and vegan-friendly due to the…” sorry, say…

Susie Cheetham Brit racer tops the podium at Ironman 70.3 Dublin Grant Sheldon Brit wins World University Champs in Switzerland Aquabike Run, swim, run to debut at 2017 ITU Multisport Worlds London Tri David Bishop and Charlotte McShane win Docklands biggie Challenge Wanaka Kiwi long-distance race scoops several event awards Gordon Benson Benson’s Olympics debut is cut short thanks to a bike crash Helen Jenkins Jenkins’ third Olympics outing sees her finish in 19th place Paralympics IPC announce major budget cuts just weeks prior to Rio Games Andrew Starykowicz American athlete recovering after being hit by a truck Rio doping GB swim coach Bill Furniss claims dopers cost GB four Rio medals…

NO MORE SNUBBING I’m writing this because of my increasing frustration with some of the comments made by people on triathlon forums. There seems to be a small minority who snub their nose at people who are slower and not Ironman athletes. Growing up, I was never really into sport. But when I started work, I joined an organisation where fitness is key and realised at nearly 17 stone and a smoker that I needed to get fit. I entered my first sprint tri and what a shock! I’d rock up at T1 and mine was one of the few bikes left, but I ploughed on, completed it and thoroughly enjoyed it. Fast forward a year or so, my marriage was over and I was left with the daunting prospects…

Simon Lessing, Michellie Jones, Javier Gomez, Helen Jenkins… the list of favourites who have missed out on Olympic triathlon gold is as vaunted as the collection of those who have won it. Yet in Rio, Gwen Jorgensen overcame surges on the bike, Nicola Spirig chipping away on her shoulder and the pressure of being Target Number One to become Olympic champion. In the process, she claimed the United States’ debut Olympic triathlon gold medal and proved she really can ride… Saturday 20 August 2016 started with choppier waves than the men’s race and the mercury registering a little lower. The pre-race talk centred on when Gwen Jorgensen – the greatest tri runner of her generation and 17-time ITU WTS race winner – would be dropped on the bike and how…

“Long runs/rides need to be completed at the predicted iron-distance race pace” Jack may have been disappointed with his Ironman race because his lab results suggested a stronger bike performance, which would allow him to run a sub-4hr marathon. His OTE test provided lots of useful information, including daily metabolic rate of 1,954cals, or 81cals per hour. The ramp test was completed at a similar humidity to Lanzarote, and the fluid loss results could have told him how much was needed on race day. His resting HR of 46 to a max of 190 gave him a HR reserve of around 144bpm. Going off too fast in the swim would have resulted in slowing down after 8-9hrs, and looking at the splits this may have been the case. After the…

Kent-based V02 have been around since 2009 when they launched the Victory tri bike, and have continued to upgrade and expand their range ever since. The V:Pro:Carbon is their signature road racer, and now comes specc’d with full Ultegra Di2 instead of a Sram groupset following ‘feedback from customers’. Throw in some seriously racey Reynolds Strike carbon wheels (over £1.2K on their own) and you have a very good value package with plenty of speed credentials, despite the frame not being out-and-out aero road geometry. The advantage of buying from a relatively small brand is the more attentive service. With V02, each customer fills out a consultation form before purchasing so they can build the right bike for you. Unless you’re clued up on components this is definitely an underrated…

WITH TEMPERATURES DROPPING and rain clouds forming, autumn into winter is the perfect time to rack up run miles. Not only will it lay a strong aerobic base for 2017 speedwork, but it’ll eliminate the frustration of far-too frequent autumn punctures. THAT’S WHERE THIS solid 10 come in. We say solid because many – the Saucony Ride 9, Brooks Glycerin 14 and Zoot Solana 2 included – are just that. They’ll see you through many a mile with the reliability of a Volvo, which is fine of course, but we yearn for something more. ITS DUAL CUSHIONING might have elevated drop to 10mm but we were expecting a memorable ride with the 880v6. In the past, NB’s won our run-shoe grouptest honours with the fantastic 1500v1s. As it transpired, they…

“Don’t skimp on setting accurate training zones; you’ll be compromising your winter training from the start” Not wanting to be the harbinger of doom but, to quote a certain HBO epic, ‘Winter is coming’. It’ll soon be time to pack away your deep-section wheels and race suits, and to dig out your mudguards, waterproofs and overshoes. If you’ve had a hectic season, I’d strongly advise taking a break from structured training. Many endurance athletes come out of the race season all fired up for their best winter of training ever and end up burning themselves out by Christmas. Have a few weeks when you don’t have to swim, bike or run. Catch up on some family time, go out for some social rides, ditch the gadgets and just enjoy being…

DON’T RUSH Remember, fast is fast and slow is slow. Don’t rush the recovery between reps, take the full amount of time prescribed. BUILD UP Make sure you build into the set – 2km can feel an awfully long way when you start too quickly. THINK FORM Stay light on your feet, with the foot strike hitting underneath the body. Lean very slightly forward. The torso should remain tall but relaxed. KIT CHECKLIST RACE SHOES LIGHT TIGHTS LIGHT BASE LAYER WARM-UP 15-20mins @PE 2-5* (or 60-75% of max HR). Slowly increase intensity as the 15-20mins progresses. Don’t concern yourself too much with pace. Be sure to include some of the following effective dynamic drills prior to the run – sidestepping, high-knees and butt-kickers. Remember, like any warm-up remain relaxed and…

A difficulty controlling sugar cravings is a common concern among athletes, especially in endurance sports. We’ve all been told that too much sugar is bad for us, so why do our bodies demand it so much? Some of this is human behaviour – tell someone they can’t have something and it starts a ‘deprivation mentality’, so they instantly want it! But the ‘need’ for sugar is actually somewhat physiological too. Don’t forget if you’re training hard, with a percentage of your training at high intensity, then the body is going to need a readily available source of energy to fuel this work, and glucose is the preferred source. Additionally, many of us don’t realise that the brain requires 120g of glucose a day in order to control all the vital…

SLOWLY DOES IT Swap Pop Tarts for oats with frozen fruit, Greek yoghurt & honey or a bagel with 3-4 scrambled eggs for slow-release carbs. SNACK OPTIONS 3-4 oatcakes with peanut butter; 2 slices of malt loaf & banana; 2 digestive biscuits & matchbox size portion of cheese. SWEET FIX If you need to satiate a sweet craving, try melting 2 squares of dark chocolate into a mug of hot milk in the evening. PREVENT SNACKING Always include at least 1/4 plate of carbs, building up to 1/3 plate on high-intensity training days. LUNCH OPTIONS Chicken & couscous or quinoa salad, or 2 chicken breasts, salad & avocado wholegrain wraps.…

Should I prioritise going clipless or keep using flat pedals while I improve my cycling? PADDY SMITH, TWITTER The benefits of clipless are undeniable; increased power transfer and more security for your feet being the most obvious advantages. To get used to road cycling it’s fine to use flats, but if you plan to start racing then recruit some knowledgeable training partners to help you make the clipless transition. Do I have to use specific open-water goggles? SIAN LEUNG, FACEBOOK You don’t, no, but pool goggles often don’t feature polarisation for dealing with changing light conditions, and they’re also more likely to fog up in murky water. OW masks also provide better peripheral vision. But if you have a pair of pool goggles that you swear by they should be…

MEET CHRIS ARTHEY AGE 61 LIVES Godalming, Surrey PROFESSION Retired WHY I RACED I still love the discipline of training Sunday 7 August 2016. Royal Victoria Dock. I’m perched alone on the pontoon in my wetsuit. I’ve been helped down here on my one leg while the others in the 6:30am wave finish their race briefing. The race officials have been brilliant; they recognised me as soon as I arrived at chip pick-up on my peg-leg. I’m the only para-athlete in this Olympic-distance wave and they’ve made me feel very special. I even have a powder-blue swim cap to distinguish me from the rest of the wave in their fetching pink caps. But the water looks sullen, and the turn buoys are so far away towards Connaught Bridge. I slide…

MISSED AN ISSUE? ISSUE 329 How to make the move to tri; End-of-season sessions; On test: training watches, energy bars, run kit and more… ISSUE 328 41-page guide to the Rio tri events; Mid-season sessions; On test: bike computers, recovery kit, £5.2k Canyon tri bike ISSUE 327 Expert UK iron-distance race tips; Open-water summer training plan; On test: energy gels, bike jerseys & more ISSUE 326 Vicky Holland & Non Stanford exclusive; How to lose weight, boost power; On test: OW goggles, run tees & more ISSUE 325 Conquer the open water like a pro; The ultimate 101 training tips; Skill-sharpening sessions; BIG wetsuit test ISSUE 324 Step-by-step guide to your first race day; Emma Pooley’s bike skills tips; Race-ready sessions; BIG tri-suit test Why not complete your 220 Triathlon…

“Doing my first sprint for 10 years was great, but what came to dominate my day was putting socks on in T1!” There have been many great sporting controversies over the years – Maradona’s ‘Hand of God’; skater Nancy Kerrigan getting biffed in the knee with a crowbar allegedly courtesy of rival Tonya Harding; Trevor Chappell’s scurvy trick of bowling the last ball of a cricket match underarm, to name but a few. And now we can add another to the list which will be known forever in the annals of history as ‘Sock-gate’. Recently, after a decade of messing about doing Ironmans and knocking about at swimming galas wearing trunks so tight you can tell what my religion is, I decided to do my first sprint triathlon since 2005.…