Table of contents for August 2021 in 220 Triathlon

UNDER £40 LOMO SEAT PACK £32.99 This 13L dry bag features welded seams and waterproof materials for use in all weathers. Velcro straps attach to the saddle post and internal plates secure the bag when in motion. There’s also a useful bike light attachment point to make you more visible. lomo.co.uk UNDER £90 ALPKIT KOALA £84.99 Made from lightweight, abrasion- and water-resistant nylon laminate, the UK-made 13L Koala claims to be highly durable and hardwearing. Built-in compression straps are designed to help compress bulky kit with the help of adjustable buckles. alpkit.com UNDER £140 ORTLIEB SEAT-PACK £135 Fully waterproof and a whopping 16.5L, this seat pack is also designed with reinforced fabric along attachment points and wide Velcro straps for a secure fit. There are reflective strips on the back,…

TALL ORDER My friend Andrew ‘Murph’ Murphy and I went out recently for a drink and spent some time reflecting on his performance at the AJ Bell Leeds Triathlon. Murph participated in the sprint race in the men’s 50-54 age-group. During our discussion we talked about the fact he’s over 6ft 8in and wondered whether he’s the tallest UK triathlete? We thought the only place to go for an answer was 220 Triathlon! I think Murph absolutely demonstrates that it doesn’t matter what size or shape you are, there’s always a place for anyone in the great sport of triathlon. It would be great if you ask the question in one of your future editions, and even better if we can confirm Murph is ‘head and shoulders’ the tallest in…

“You ride the torpedo to the end of the tube”– Ian Botham “You need to make things really, really simple. Over 8,000m, it’s only two choices: if I continue, will I die or not?”– Kilian Jornet “I’ve not got the foggiest what it means, but I like it,” Alistair says. Even Botham isn’t quite sure where it comes from, but the explanation appears to be along the lines of: make your choice and stick with it because having conviction in top-level sport is critical to performance. The Catalan ultra-endurance athlete’s answer to decision-making is stripping away all emotion and rapidly processing any predicament to make it a straightforward, binary choice. The world’s greatest breaststroker describes both his mindset and demeanour as he walks on to the pool deck to face…

Look at any race start and you’ll find sleeved tri-suits across all distances. Previously aimed mainly at long-course racing due to the added sun protection and aerodynamics, triathletes quickly realised that these benefits were useful in shorter distances, too. The result of this popularity? An explosion in sleeved suits across the market and a load more choice at price points from – in this test – a bargainous £59.99. So, what should you look for when choosing a sleeved suit? For us, fit and comfort are key. You might pick the fanciest-looking suit in the world, but if it doesn’t fit well or it chafes, then you’re in for a slow and uncomfortable race day. Ideally, your suit will fit closely to avoid drag, but with enough stretch to allow…

Stretching your budget by another £400 will get you the Zenium 105, which comes with the same frame as the Zenium Tiagra, but has Shimano’s much heralded 105 11-speed groupset and hydraulic disc brakes. It’s also available in a women’s specific version. If the Zenium Tiagra is outside of your price range, the brand’s Razor VR Disc Sora road bike could be an option at just £799.99. It utilises an aluminium frame, carbon fork, Shimano’s eight-speed Sora groupset and TRP Spyre mechanical discs.…

Q What are the benefits of nitric oxide on performance? A Nitric oxide is a gas produced by the body that relaxes the inner muscles of blood vessels and helps with blood flow. It is possible to take supplements to try to increase the levels of it in your bloodstream, with the idea being to help you train for longer and speed up recovery time. But supplements don’t actually contain nitric oxide. Instead, they contain ingredients such as L-arginine and L-citrulline, which are thought to give your body a nudge to produce more nitric oxide. At present, there simply isn’t enough evidence to support their use. In studies where there have been positive results in performance, it could simply be a result of extensive training, as exercise itself enhances nitric…

A few Her Spiritmembers share their experiences of joining the tri community: “I was expecting triathlon to be very alpha, and for people to be tutting as I crossed the finish line in last place, but all of the events I’ve done have been truly lovely. Triathlon is a ‘broad church’, ranging from people who get very geeky about their bikes or swim stats and then people who just like to do some sport with others or to challenge themselves. I also hadn’t realised how much cake was involved in training! If someone had told me about this 30 years ago, I might have looked more favourably on all sport in my teens instead of waiting until my 40s to get moving more. It’s also opened up so many opportunities…

I’m Chris Farrell and this is my fourth time supporting Dave at Celtman, but it’s still so important to get it right. I’m the support driver and runner for the final 22km of the run. I also have to make sure we get there! We spend the day before the race scoping the first section of the run and sorting out the clothing and equipment, which is changed for each phase of the race. Get it right and it’s smooth going, but get it wrong and circumstances can change, just like the Scottish weather. That’s why you need to be flexible and adaptable. The support vehicle has to look after the athlete’s needs for the whole event. It’s not just about food and water, as these requirements are easy, it’s…

My childhood is a big part of my mindset. Whenever I’ve thought of racing something big or scary, I always think of my childhood, when I didn’t know how to protect myself. I was abused from the ages of five to 19, and then sexually assaulted at 24. I ask myself, ‘How much worse can a life be?’ This is nothing compared to what I’ve experienced. That really affected my racing. When I started triathlon, it was very hard because I had no idea how to swim. I didn’t know that I needed to put my head in the water. I was scared when it was deep and I couldn’t touch the bottom of the pool. I’ve gained so much because I never let my fear stop me. Instead, I…

“DESPITE A LACK OF EXPERIENCE ON THE BIG STAGE, PEARSON GOES TO TOKYO AS A SERIOUS CONTENDER” VINCENT LUIS(FRANCE) For a nation steeped in triathlon, France is overdue an Olympic medal, but with the reigning and two-time world champion it may be on the verge of getting one. It’ll be a third Games for the man from Vesoul, who looks more youthful than his 32 years and broke six years of Spanish dominance to win a first world title in 2019. He retained the crown in the one-off shootout in Hamburg in a pandemic-affected 2020 that became part of a five-race winning streak. But question marks remain. The absence of triathletes such as Alistair Brownlee to help forge breakaways doesn’t help Luis’ cause, and although his place in Tokyo was…

WAHOO ELEMNT BOLT £249.99 It comes with a new colour screen and ‘Smart Navigation’ feature, but is Wahoo’s latest GPS bike computer worth the upgrade? If there’s one thing that any piece of fitness tech needs to be, it’s easy to use. Fortunately, Wahoo’s new 16GB Elemnt Bolt ticks that box with aplomb. Mounting and setting up the new Bolt is an entirely painless process (you can even use the same mount as the original 2017 Bolt), with the brand’s user-friendly Elemnt app providing clear instructions. Once connected with your phone, you have the usability of the Bolt at your fingertips. From the app, you can easily import GPX files, review previous rides, upload rides to compatible apps like Strava, and customise the data fields that your device displays. Updates…

While you may not be getting quite as much for your money as in recent years, each of these bikes is an excellent machine that we’d happily recommend. The Contend AR 3 is a great-looking package offering a fine all-round ride. It’s a shame that Giant can only spec Shimano Sora and mechanical disc brakes at £1,099, but the ride is smooth, composed and comfortable over longer distances, which is ideal for anyone with an eye on middle- and long-distance racing. Frankly, there’s little we’d change apart from stretching to a Tiagra groupset or hydraulic brakes. But this month’s star turn is from Vitus. The Zenium has all the zing you could ever want and, in spite of its stiffness and race-ready credentials, there’s enough comfort from the 28mm tyres…

PROFESSOR GREG WHYTE Former modern pentathlon Olympian professor Greg Whyte is a pre-eminent authority on exercise physiology and sports and exercise performance in the UK. But he’s probably best known for training, motivating and successfully coaching 23 Sport & Comic Relief challenges. Why is racing so much harder than even the toughest session? Why is muscle damage worse and recovery time longer after racing compared with high-intensity training sessions? Well, there’s a school of thought that suggests we only work to 80% in training, meaning racing is always a physiological and psychological step-up from the most demanding of sessions. “Athletes that can conquer the fear of pain during training are likely to be the most successful racers” Several recent studies have proposed a psychobiological model of exercise intensity termed ‘The…

exit as quickly as possible and seek shelter. If you’re unable to get to shore, head a little further out to sea, but only if you deem it safe to do so and are a strong enough swimmer. It goes without saying, but make sure you avoid heading into the storm itself. Q Why is the trapezius muscle so important for triathletes? A During the swim it works in a mainly rotational manner allowing us to turn our head when breathing or as part of the body roll required for an efficient glide through the water. The upper traps move the shoulder blades, enabling the best reach out of every pull. Once on the bike the traps serve a mainly postural role, fixing the positions of the thorax, shoulders and…

MIND BODY FUEL TheHer Spirit community provides a fun, safe and supportive space for every woman to get fitter, stronger and healthier with useful tools for mind, body and fuelling. Meet new friends online and locally, and take part in virtual and real-world events, challenges and experiences. In 2021, Her Spirit will host monthly events across the UK for younger girls to take part in a Go Tri with their mum. Download the free app or visit herspirit.co.ukfor more information. 220 READER OFFER Her Spirit is offering 30 days free training advice to all readers. Head to herspirit.co.uk and use the code: HERSPIRITLOCAL30 Find a wealth of event-specific training plans, coaching advice, live daily classes, monthly recipes, hours of playback sessions and support from the Her Spirit team of multisport…

The newest multisport offering in Polar’s range, the M2, is also the cheaper alternative (by over £100) to the ‘premium’ V2 and ‘outdoor’ Grit X. This update of the original M watch sees a larger number of sleek colourways available, with 130+ sport profiles, weekly training stats summaries, and ‘FuelWise’ nutrition advice, which offers personalised fuelling suggestions based on training history. Polar pride themselves on their ‘Nightly Recharge’ sleep tracking data and analysis, which is calculated from wrist-based ‘Precision Prime’ heartrate sensor fusion technology and designed to give the wearer insight on the efficiency of how the body recovers from stress. This info should then keep the wearer informed on when it’s optimal to train. Coupled with the ‘Fit Spark’ training guide, the user is provided with workout suggestions (strength,…

1. BE CONSISTENT Not just training consistency, but also of the mind – never being too high or too low, not celebrating your wins too much or being too upset by your losses. 2. PRIORITISE Everyone prioritises in life, we just don’t like to admit it when it’s the wrong stuff. If you want to improve at sport, understand where it sits in your priorities. 3. FOCUS ON YOUR STRENGTHS Concentrating too much on your weaknesses at the expense of other disciplines in triathlon can be demotivating and, in my experience, rarely pays off long term. 4. REINVENT YOURSELF Even if our motivations don’t change every year, our bodies will, and to optimise performance in triathlon we have to solve that puzzle. 5. BE CONSIDERED WITH TECH Don’t always fall…

We’ve been away from pools a lot over the last year, so if you’ve grabbed your kit bag only to find your swimwear isn’t what it once was, now is the time to invest in a new training swimsuit or pair of jammers. Training swimwear should be chosen to improve speed and maximise comfort, so look for designs that are streamlined and allow good freedom of movement. There’s nothing worse than kit that drags in the water, won’t allow you to tumble turn, or impedes your stroke mechanics. For men, jammers should fit closely with zero bagging, while an adjustable drawstring waist will ensure they stay up. Women’s swimsuits come in many designs, but pick straps that stay up, don’t irritate your shoulder blades (cross backs work well) and are…

IRONMAN TRI-SUITS Comfort is key for long distance, so consider pads, grippers and material quality. Full-length zippers are also handy for mid-race toilet stops. DHB Aeron £120 Good value with secure graduated compression and shoulder flexibility. Issue 389 wiggle.co.uk 2XU Compress £160 Compressive legs, full zip and lean fabric primed for long-course racing. Issue 389 2xu.com ZONE3 Lava Long Distance £195 Aero and affordable, with comfy ribbed sleeves and Cytech pad. Issue 389 zone3.co.uk CASTELLI PR Speed Suit £275 Ultra-lean, formfitting areo material, with iron-friendly pad and pockets. Issue 389 saddleback.co.uk ZOOT Elite FZ Racesuit £295 Breathable, supportive UV50+ fabric, with highly aero split-suit design. Issue 389 zootsports.co.uk TRIATHLON WETSUITS These hit a range of abilities. Newcomers will look for greater buoyancy, especially around the hips and thighs; more experienced…

STRUCTURE IS KEY Time is precious, so make sure you structure sessions into your day like an appointment. If possible, get up early and get them done before life gets in the way. FUEL ON THE FLY Practise drinking and taking on energy products on the move. You don’t want to waste time by stopping to refuel. Experiment to find your best form of nutrition. DON’T FORGET THE BRICK Focus on improving how you transition from bike to run. Figure out your best run speed for the first 1km so that you remain consistent. Multi-bricks are really useful for this. SWIM WITH OTHERS Prepare for the physical nature of the open-water swim by practising with others. Get used to swimming very close to people. Try not to let it unsettle…

THIS MONTH’S COACHING PANEL PHILIP HATZIS Swim hours Tri coach and and athlete Philip Hatzis is the founder of Tri Training Harder LLP. CAOIMHE MCNAMARA Muscle imbalance Caoimhe is a consultant physiotherapist at Six Physio. JAMES WITTS Cold showers benefit Freelance writer and former 220 editor James specialises in sports science and endurance. WILL SMITH Roadside repairs Will is a bike mechanic at London-based bike repair company, havebike. He specialises in off-road bikes and wheel truing. ›SWIM HOURS Q How much swimming should triathletes do? Clare Nixon A Training effectively for three separate sports means there has to be some optimisation for the athlete to ensure that they perform at their best in all of the disciplines. So training load should be the minimum dose for the desired effect. Any…

Wondering what the ‘washing machine’ 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 BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run CARB-LOADING Eating a carb-heavy meal prior to a race to boost energy 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…