Table of contents for September 2022 in 220 Triathlon

ZZZ CHUNK IT UP Forget the overall mileage. Study the race profile and chunk it up into manageable segments. Focus only on the current segment as you swim, bike and run, treating each as a mini challenge. As you check off the chunks, reward yourself with kind thoughts and kudos. You've got this. The miles will fly by. COUNTER SELF CRITICISM Negative self-talk can easily ruin your race. But it's just your mind messing with you. Counter this selfcriticism with positive self-talk. Write down the negative nonsense you tell yourself and flip each statement: So, ‘I'm not fit enough for this' becomes ‘I AM fit enough for this.' Believe these positive affirmations, because they're true. REMEMBER THE WHY If the goal is important to you, you'l I do whatever it…

KIT ZONE Hardshell cases tend to offer your bike more protection if you’re navigating the queues and baggage chuckers to fly to foreign climes to race or train. Yet they’re hard to store at both the hotel and home, their appeal limited to those with double garages and/or very understanding partners. Which is where the stashable loft-friendly softshell comes in, such as the Aerocomfort 3.0 Triathlon bag. For those with tri bikes, the Aerocomfort’s USP is the internal bike stand, which means you can, once the wheels are removed, attach the remaining bike to the mounting mechanisms without needing to dismantle your integrated tri-bars (the bag’s sizing means that those going for the road bike/clip-on tribar option will need to remove the clip-ons first). Happily, those mounts are suitable for…

The 255 is available in a range of iterations. A smaller size, on test here, comes in a 41mm case size, while a larger option sports a 46mm case. Both cost £299.99, but a music option, with space for up to 500 songs, is an extra £50. Activity profiles include much of what you’d expect, including running (indoor, track, trail etc), cycling (indoor, outdoor, MTB etc), pool and open-water swimming, plus a multisport mode, which wasn’t present on the 245. GPS connection is quick and painless, and HR accuracy is as good as we’ve come to expect from Garmin. Additional useful features include Training Status, Training Effect, Performance Condition, Acute Load and Recovery Time and heart rate variability. The latter measures the freshness or fatigue of your neural system and…

KIT ZONE BUYER'S GUIDE If you train and race on a tri- specific bike or on a road bike with tri-bars, you’ll need to spend extended periods perched on the nose of your saddle. This means a tri-specific saddle is a sensible, often crucial investment to prevent pain and numbness, that will allow you to stay in a fixed position and be as efficient as possible while pedalling. Saddles are very personal purchase, so it’s always a good idea to see a bike fitter, or at least take some sit-bone measurements to identify which style and size is best for you. Meanwhile, here are six for your consideration… 220 TRIATHLON BEST ON TEST PROLOGO DIMENSION TRI NACK 143 £166.99 Prologo’s Dimension Tri weighed in at just l79g on our scales,…

A meticulous hydration plan is a must to maximise your performance, whether that’s in training or racing. It burns beneath the spotlight in the summer, but is important all-year round as exercise will always raise core temperature, leading to sweat and subsequent fluid and electrolyte loss. You’d feel that’d result in simple solutions but, as you can see from the septet of products on test, that’s not quite the case. A relatively hot test period’s seen us not only hydrate - to varying degrees depending on sodium content - but also replenish glycogen stores, crank up muscle repair and even boost gut health. The remit of each varied slightly but, at its heart, we were keen to find out the tub that most effectively covered our fluid losses. Here, we’d…

THIS MONTH'S COACHING PANEL DR DANIEL OWENS Nutrition for teenage trialthletes Daniel is a sports nutritionist, lecturer and a consultant lead on strategic development, research and innovation at The Edge Human Performance Lab. ANDREW SHEAFF Tracking swim progress Andrew is a swim coach at the University of Virginia, the reigning NCAA champions. ROB HOBSON Probiotics benefits for tri Rob is a registered nutritionist, consultant, writer and published author. JAMES WITTS Sex versus tri Freelance writer and former 220 editor James specialises in sports science. NUTRITION FOR TEENAGE TRIATHLETES Q What should a teenage triathlete eat and drink during a triathlon? Pauline Jefferson A Carbohydrates are the main fuel source for triathlon performance. However, whether or not a teenage triathlete should consume carbs during the race really depends on the race duration.…

START HOTTEST NEW GEAR From French brand Bollé comes a new road cycling helmet that aims to ‘redefine high performance’. You may have seen it worn by the eight riders of the B&B Hotels-KTM team at the Tour de France this summer. That’s because the new Avio is said to prioritise lightness, ventilation and aerodynamics and be ideal for climbs and fast descents. Developed with weight savings in mind, the 234g lid aims to provide a weightless feel when riding. In terms of aerodynamics, the helmet’s rear Kamm Tail and AVID Aero Progressive EPS are designed to direct airflow and reduce drag, while front and back ventilation channels minimise pressure at the rear of the helmet and improve air circulation. The Avio’s also constructed with that all-important MIPS technology (multidirectional…

cadex-cycling.com From £6,449 Aside from the continued domination of the sport by Kristian Blummenfelt, the Ironman World Champs and Sub7 attempt were also notable for the no-stopping Norwegians bike. The unusual frameset design from Cadex forgoes a top tube but utilises an oversized down tube and super-wide forks. The seatstays, meanwhile, change angle halfway along. As you’d expect, all of this is focused on reducing drag and boosting aero performance while maintaining stiffness and efficiency. From real-world data analysis of 150 pro and amateur triathletes, Cadex has created five frame sizes (XXS, XS, S, M and L), each hosting an abundance of stack, reach and seat-post adjustments. Ease-of-usewas central to Cadex’s remit. For example, the base bar and extensions can fold down easily to a compact size so you can…

Let’s face it, Team GB didn’t need another female short-course superstar. But it was never going to turn away Beth Potter, the swimmer turned Olympian track athlete turned triathlete… who’s also been training with Alistair and Jonny Brownlee since she joined the sport in 2017. As a former 10,000m specialist, it’s no surprise that Potter’s power comes in the final discipline. But thanks in no small part to those Yorkshire brothers and their homeland hills, her now well-honed bike skills have helped build a formidable podium-placing package; recently taking back-to-back bronze and silver at the Montreal and Hamburg World Triathlon Championship Series races. Team GB just got even harder to beat… 220: Congratulations for Montreal and Hamburg, a (respective) bronze and silver in consecutive races. How did it feel to…

First meal after Sub8? A bratwurst sausage. Amount of alcohol consumed at the afterparty? More than enough. Favourite music to listen to while trainina? It’s a playlist. Frodissimo Friday. I don’t know if he [Jan Frodeno]made it, but it’s really quite good. #Frodissimo Friday on Spotify. Favourite part of training? Fast run sessions. Least favourite? Threshold swims. Pet peeve? Too many! Open roads in a race. Go-to way to switch off and relax? Going to the pub. Prediction for Kona? A win for me. Daniela Ryf and Laura Philipp on the podium. Best advice you’ve ever been given? You do you. Favourite tvoe of course? Challenging, but with a flat run.…

MEET THE TEST TEAM OUR RATINGS 90+% BUY NOW A GENUINE CLASS LEADER 80-89 % IMPRESSIVE ONE OF THE BEST YOU CAN BUY 70-79 % GOOD A DECENT PERFORMER 50-69 % AVERAGE IT’LL DO THE JOB WELL ENOUGH 0-49 % POOR SIMPLY PUT, DON’T BOTHER! HELEN WEBSTER 220's editor is also a qualified open-water swimming coach. ROB SLADE 220's content editor and resident adventure seeker. KATE MILSOM 220's staff writer and a keen endurance athlete. MATT BAIRD Has spent years testing tri kit and accessories for 220. JACK SEXTY A strong age-grouper focusing on top-end gains. JAMES WITTS He’s a published author writing about sports science.…

Kudos to Duel Fuel for a rather novel but logical idea. Feature one energy bar and one recovery bar all in the same pack, and you have your nutritional needs covered. We tried the ‘Performance’ peanut butter and chocolate flapjack with ‘Recovery’ chocolate brownie. The peanut butter flapjack contains l55cals, of which 20.8g derives from carbs, while the chocolate brownie contains l52cals, of which 21.8g derives from protein. Both bars are also packed with vitamins, including C, D and E, plus minerals, including iron and selenium. So nutritionally sound and a great idea. Our only criticism is that the taste could be improved somewhat, which stretches across the range. A shame but hopefully rectified down the line. Oh, and they’re not cheap, either. JW duelfuel.com 76% VERDICT A SOUND IDEA…

SHORTSLEEVED TRI-SUITS Performance is key for race tri-suits, so consider chamois, grippers and pocket options. Fabric should also be quick-drying and sweat-wicking. ORCA Athlex Aero Race Suit £149 Speedy yet supportive suit that’s highly breathable for warmer climes. Issue 404 orca.com CASTELLI PR Speed TriSuit £300 Made to be highly aero, with feather-thin fabric and ample pocket storage. Issue 404 saddleback.co.uk ASSOS Triator SS Speedsuit £380 Oozes quality, with comfy chamois, honeycomb arms and fast-drying material. Issue 404 assos.com STOLEN GOAT Upstart Tri-suit £160 Striking suit with aero sleeves, a splitfront design and comfy material. Issue 404 stolengoat.com TRI-FIT Evo Next Gen £189 Classy suit with silky-smooth fabrics and well-crafted tri flourishes. Issue 404 tri-fitathletic.com TOP-END WETSUITS If your goal is to exit Tl at the front of the pack,…

STRATEGY 1 SODIUM BICARBONATE LOADING Benefit Sodium bicarbonate (baking soda) loading is a popular fuelling strategy prior to sprint-distance triathlon, the theory being that as baking soda’s an alkaline, it raises the pH of blood. Why’s this important? At this distance, you’re generating huge amounts of energy anaerobically, which increases theblood’s acidity. The bicarbonate, however, buffers out this acidity so you can dig that bit deeper into your reserves, meaning you can go faster for longer. Protocol Studies show that the optimal dose is about o.3g per kg body weight. That means for a 70kg athlete, you’re looking at 24g. You can weigh out the sodium bicarb before, mixing with water, or consume capsules, Just be warned that empirical and anecdotal evidence suggests sodium bicarbonate can lead to gastro distress…

»Weight training LAUREN DRINKWATER Lauren is a certified advanced personal trainer and group exercise instructor, specialising in ante- and post-natal fitness. mumfitwonder.com Weight training, also known as resistance or strength training, can often be undervalued when it comes to women’s exercise. Research out of the University of Northern Iowa backs this up, showing there’s a huge training gap between men and women, with only 20% of women undertaking any form of strength training regularly, compared to 50% of men. One of the main barriers for women seems to be body image. There’s a misconception that strength training will lead to a bulked-up frame, when the reality is that women have much lower levels of testosterone than men so it’s actually much harder for women to achieve that shape. Rather, women…

MEET BEN Ben Turnbull, 14, lives in Hartlepool with his triathlon coach dad Matt, his mum Kelly and older brother Dylan, 16. A triathlete since "before I can remember", Ben's also a keen gymgoer and his favourite subjects at school are maths and PE (“obviously"). I honestly can’t even remember how I got into triathlon. It’s just what we’ve always done [Ben’s dad is also a triathlete and has raced for GB as an age-grouper], I always wanted to do gymnastics and karate, but then I went to a swimming gala and got into that. The record was mainly inspired from when my dad did a big challenge [seven iron-distance triathlons in seven days in 2017], then it was also to do with these community pledges we did at school.…

DON'T MISS AN ISSUE! Need some training and racing inspiration? Or fancy signing up for your first race in 2022? Whatever your targets, our one goal here at 220 Triathlon magazine is to make sure you achieve them. In every issue we bring you the best training and racing advice, as well as all the cutting-edge kit you need to perform at your optimum. And, for a limited time, you’ll be able to enjoy your first 3 issues for just £5 when you sign up for a subscription. So don’t delay, subscribe today!…

Niggly shoulders. Muscular fatigue. Creaking joints. Psychological strife. It wouldn’t be triathlon if you didn’t enter a world of pain on the way to the finishing line on both race day and in training. No other sport gives athletes such a head-to-toe physiological and psychological examination, after all, and that’s what makes any multisport achievement whether that’s a super-sprint finish or Ironman PB such a towering high. But, given pain is part and parcel of our sport, just how do you embrace the discomfort in pursuit of glory? Is that old cliche of ‘pushing through the pain’ really so wise? And, perhaps more crucially, can you prevent the pain from rearing its ugly head in the first place? Here we’ll look at some of the most common instances of triathlon…

Orca has been producing swimrun kit for years and has now consolidated its range with two new swimrun suits, the Aesir on test here and a more budget option in the form of the Vanir (£199). Orca tells us the Aesir is the most elastic wetsuit in its range. That’s thanks to the stretchy, jersey-like neoprene along the legs up to the waist, plus the use of Yamamoto 40 neoprene. This design’s a great help during the run sections of a swimrun, as run stride feels unrestricted, while the thin, breathable material helps to prevent overheating. In the water, the Aesir feels like a second skin. The DuraSkin 2 material used in the lower torso aims to protect the suit from abrasions during racing, boosting durability. Naturally, the legs aren’t…

As a reminder, sodium’s a key electrolyte for not only health but performance, too. It plays an integral role in maintaining fluid balance as well as helping the absorption of nutrients in the gut, improving nerve transmission and helping with muscle contraction. That latter point’s why cramp’s been implicated, but not fully proved, with sodium losses. As for these tablets, there’s not a huge amount to say, with each one containing 250mg sodium. They’re useful if you prefer water, are looking to top up sodium at feed stations or are looking to boost your carb drink’s sodium levels. They’re also particularly useful in the heat. JW precisionhydration.com 81% VERDICT NEAT SOLUTION TO REPLACING SODIUM-FILLED SWEAT…

KIT ZONE BUYER’S GUIDE As triathletes, we spend an awful lot of time training on two wheels, especially when we’re reaching our peak in summer. So it’s key that our kit is up to the task and bike jerseys are no exception. They need to look good, of course, but they also need to be comfortable (particularly in warm weather), provide storage for nutrition or other essentials and, depending on your goals, provide you with any possible aero gains. While style is subjective, comfort typically comes down to the fabrics used, a zip and seams that don’tirritate you, and good range of movement. The best summer jerseys also wick away moisture with ease and allow airflow to keep you cool. In terms of storage, three elasticated pockets on the rear…

KIT ZONE BUYER’S GUIDE Hopefully you’llbe reading this with the sun beating down and warmth accompanying every swim, bike and run. It’s good for the soul, a nd helps you ride and run quicker due to thinner air density. On the flipside, you’ll sweat more, meaning hydration’s a must to avoid a drop in power and cognitive function. That’s where a good hydration strategy comes in, starting with your choice of drink. Research shows that drinks containing sodium result in better hydration as, through a swathe of physiological mechanisms, this mineral allows the body to hold onto more of the fluid. How much sodium we lose through sweating is highly individual, with sodium within a litre of sweat ranging from as low as 200mg up to 2,000mg. Sweat rate's also…

The term 'marginal gains’ or, the unedited version, ‘the aggregation of marginal gains’ - is a term that was popularised by Team Sky, which was stolen from British Cycling, which, if the story’s true, was probably stolen from former England Rugby Union Coach Clive Woodward. (Who more than likely borrowed it from someone else.) Whatever you call it and wherever it’s derived from, the well-known idea is that you enjoy myriad small wins for one big win. When it came to Team Sky, those small wins included sleep kits, warming down on turbo trainers and fasted sessions. For you the triathlete, well, you’ll have to read on in search of ma minor multisport improvements. Before then, we implore you to not sprint before you can jog; in other words, before…