Table of contents for February 2016 in 220 Triathlon

How are you feeling then, as you pick up this shiny new copy of 220 at the start of a shiny new year? Whether you’ve been competing for years or are new to triathlon (if so, welcome!) there’s no better time to think about what you want to gain from the upcoming race season. So as inspiration, I decided to turn this column over to you this month. Using the hashtag #TriGains we asked you to tweet us the best things you’ve gained from triathlon. Many answers were short and to the point. Your list included ‘calves!’, ‘health’, ‘a husband’ (nice work!), ‘a love of the outdoors’, ‘bikes’ (yep, that’ll happen) and ‘the best Lycra and trainer collection in Norfolk’ (the mind boggles). One reader even tweeted us a photo…

PRO PRIZE MONEY Challenge Family announce ›140,000 end-of-season bonus WILDMAN WINNERS Tom Elwood and Jackie Field take wins at Human Race toughie in Ash Vale LAGUNA PHUKET TRI Team Dillon Brits Stu Hayes and Emma Pallant on podium in Thailand USAT HALL OF FAME Siri Lindley and Ken Glah inducted into USA Triathlon Hall of Fame IRONMAN UK Pro Lucy Gossage on hunt for teammates to help raise vital funds for Teenage Cancer Trust FITNESS MONITORS Fitness wearables sector said to be worth $10 billion by 2020 ALCATRAZ FACE-OFF Tri-Cal revive San Fran race in response to Escape from Alcatraz’s price hike SPORTS DRINKS Study claims adding a spoonful of sugar in water better than some sports drinks SAYONARA Discontinuation of race leaves Japan with no Ironman events in 2016…

The faithful at Tottenham Hotspur F.C. sing a song about their local lad made good, a boy brought up on the North London terraces who’s become a world-beater, undaunted by the opposition he’s faced on the field. ‘He’s one of our own, Harry Kane, he’s one of our own’, goes the refrain. While tri may lack football’s tribal rivalry, if the homegrown Kane has a triathlete equivalent it’d be Britain’s Joe Skipper. He’s a man who’s shared a course with us age-groupers at the Cowman, Fritton Viking, the Marshman Middle, Ironman UK and more, and is now laying siege to reputations and egos across the long-distance landscape. The third-fastest Ironman bike leg in history – plus Britain’s first ITU long-distance worlds men’s medal for nearly two decades – have been…

1 Consistency, consistency, consistency. So many people like to be a hero for one session and then are nailed for days after. Train hard but consistently, and train to your own zones not your mates! 2 Train to improve your threshold power and speeds across the three disciplines, as this is the biggest limiting factor in a lot of long-distance athletes. 3 Either get a coach or write your own training plan; having something written down will make a big difference. 4 Record your training data. It’s great to look back on your training to see what you were doing when you were going well, and also to see how you can improve. 5 Some people have mantras while racing; I just tell myself to stop being a pussy and…

NEW BALANCE BEACON £130.00 newbalance.co.uk Like the Helly Hanson jacket reviewed last ish, the New Balance Beacon run jacket seems to exist in that autumn/spring niche where a base layer and t-shirt aren’t enough, but the weather’s too warm for a genuine wind-stopper. The Beacon, as the name suggests, has two major selling points that elevate it above the competition, however. The first is the surprising degree of water-resistance that, despite lacking a classic hardshell feel, withstood an aquatic attack on the run (and, helped by the dropped back hem, on the road bike, too). This lightweight polyester/ spandex mix, coupled with the back vent, also provided plenty of breathability compared to the vast majority of run shells out there. Where many jackets offer reflective hems and decals,…

While Ridley’s well-known for its cyclocross machines and the wind-cheating Noah aero road bike, the Belgian company isn’t the first name that springs to mind when it comes to triathlon bikes. The Chronus is intended to change that. It’s built for one purpose alone: cleaving the air in two with the minimum input from the rider. Ridley employs a high-modulus carbon-fibre construction for the Chronus’s frame – a method in which individual carbon fibres are intensively processed to make their surfaces smoother and able to deliver greater stiffness over their cross-sectional area. As well as being decent to ride, a frame like this has to cheat the wind. And the Chronus realises all of its wind-cheating potential through a full complement of flattened, flared and tapered tube shapes. The most…

Wbe hen another it comes ’s nightmare to goggles ; , the one shape swimmer , straps ’s perfect and gaskets pair can can be wildly different between pairs. So is it possible to test neutrally when goggles are such a personal choice? Well one thing we wouldn’t expect is leakage – decent goggles now come with either various nosepieces or are highly mouldable to theoretically fit almost every face shape. And considering all these goggles are £20 or more, fogging is also a no-no. We appreciate some here are pure race goggles while others prioritise providing a comfortable fit, so we judged each pair on their own merit. We swam a minimum of 6km in each, and we also tried from a dive to really put fit and leak…

Wclaiming ith hundreds the best to choose performance from and gains a multitude and longevity of brands , how all do you go about finding the right swimsuit for you? Weird and wonderful designs aside, there are a couple of things to look for. You will pay a bit more for fabrics designed to withstand constant dunking in chlorine and wash and wear cycles, but if you’re in the pool several times a week, then it’s definitely worth it (unless transparent, bobbly bums are your thing). Most crucial though, is fit. You need a suit that doesn’t restrict your technique, yet offers enough coverage that you’re not constantly adjusting it. Your suit should also be close enough to the body that it doesn’t balloon with water every time you push…

THE OBVIOUS OMISSION in this test is a tri-spoke and disc wheel combination. Such a set-up exists at the far-end of the performance spectrum, where the duo of broad, bladed spokes on the front wheel and the solid surface of the rear make for a smoother airflow around your wheels. However, the pairing isn’t always the most practical over longer distances, when cornering and crosswinds come into play. It’s for this reason that the pairing has gradually fallen out of favour in the world of long-distance triathlon. ALTHOUGH DEEP-SECTION PAIRINGS have increasingly become the default kit spec for long-distance racers, there’s more to it than simply slapping in the deepest pair you can get your hands on. Conditions and course profile will naturally have an effect on what depth of…

RESEARCH 220’s former editor James Witts is now a freelance writer for a plethora of cycling titles, and is on the cusp of releasing his first book, The Science of the Tour de France. 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 he ever competed in and now heads up S2 Coaching in Tampa, Florida. PLAN Dermott Hayes is the head coach of the London-based specialist…

There are two contributing factors to power – speed and strength. If you’re lacking pure grunt through your pedals, you’ll never deliver a stellar bike split. Hitting the gym can certainly help (see p46 for bike-specific strength exercises) and, with additional health benefits including boosted bone density, increased lean muscle mass, raised testosterone levels and enhanced all-over injury-preventing robustness, should factor in all triathletes’ off-season training plans. However, in training, specificity is king and, for on-the-bike strength, a traditional high gear/low cadence workout is hard to beat. It’s a really tough session. Every fibre of your being will be screaming at you to drop to an easier gear and spin but you have to keep that load high and grind away. Your legs will burn in a way that you’ve…

NAME JOHN PREECE AGE 26 HEIGHT 6FT 3IN WEIGHT 75KG PROFESSION RAF AIRCRAFT ENGINEER ABOUT I only started tri this year and have completed four sprint races. Next year my goal is to step up to Olympic. I’m concerned about feeding myself enough to keep me fuelled during my training. I’d like advice on getting the correct nutrients with the limited military cooking facilities – a microwave’s about it! I’ve one rest day and 3-4 double training days a week. 7am Bowl of Alpen original muesli with whole milk and a glass of milk 10am Toasted plain bagel cut in half. Half with peanut butter, half with Nutella 11am 1hr swim 12:30pm Pack of Uncle Ben’s microwave rice (or equivalent) with a tin of mackerel. Muller corner yoghurt 3pm Banana…

Tubular and tubeless tyres – what’s the difference and what type should I use? DYLAN CARSTAIRS, EMAIL Each type needs a matching rim but the main difference comes down to how they’re attached to it. Tubulars have the inner tube stitched into their carcass and need to be glued onto rims. Tubeless are similar to clinchers but rely on an airtight seal so they can do away with the inner tube. Tubeless are cheaper and more convenient than tubulars but clinchers are cheaper and more convenient than them both. Do I have to learn to tumble turn? TOM NELSON ,EMAIL Not if you don’t want to. You won’t need them for open-water races but they’re useful for pool-based triathlons and will make your swim sessions go more smoothly. But if…

BEDFORD AUTODROME DU Bedford 22 November 2015 Getting up in the dark and dragging myself into a frost-covered car was a taste of the things to come for the 2015 Bedford Autodrome Duathlon. Temperatures had plummeted during the preceding week and remained sub zero for the duration of the race. I arrive at the venue just as the sun is rising and am greeted by friendly marshals, who must be frozen to their posts already! I rack my bike and attempt to ‘warm up’, though luckily we’re summoned to the start line quite quickly. I suddenly realised my error of forgetting to pack my gloves; a quick glance around confirms that everyone else has considered them essential! The gun goes off and a hardened group of athletes surge to the…

If you’re a triathlete, then you’ll be used to the demands of sport. Swimming, cycling, running, training and racing – you put your body through a lot, so it’s important that you look after your muscles, bones and joints. Whether you’re new to private healthcare, or already have insurance, the most important thing you’ll want is speedy access to diagnosis and the treatment you need. After all, the sooner you’re fixed, the sooner you’ll be back training. That’s why we’re introducing AXA PPP healthcare. When you need treatment covered by your plan, you’ll be cared for quickly and comfortably – and be given a greater choice of where and when you receive treatment, with access to over 250 hospitals and 24,000 specialists. 220 Triathlon has teamed up with AXA PPP…

Twenty-fifteen was the year we saw new races launch, iconic races celebrate milestone anniversaries and more innovative products released than one can shake a lightsaber at. But which were best? It’s time for you to let us know, as polling for the 220 Triathlon Awards 2016 is now open. You can choose any athlete, race or product you like – plus this year every voter will be entered into a draw to win an Altium i10 specialist performance device, worth £499. HOW TO VOTE The ballot boxes are now open in all 21 categories. Things to note when voting: you must vote for the individual coach and not the coaching company; choose just the brand and not the model for the gear categories. This year we’re holding two rounds of…

DANUBE DEBUT Challenge has announced a new multi-day sports festival in Slovakia – its first in the nation. Challenge ›amorín will host Olympic and middle-distance races from 15-21 August, with the major draw being the 100 hectare Elements Resort, touted by Challenge as a ‘leading triathlon training facility in Europe’ (www.challenge-samorin.sk). BRITS CRUSH COZUMEL A trio of Britain’s top long-course females dominated the top five at November’s Ironman Cozumel to finish their race season on a high. The Mexican event was won by Corinne Abraham in 9:06hrs, with Leanda Cave finishing second and Emma-Kate Lidbury in fifth, who went straight to the medical tent before labelling the event as her toughest ever. RIDE LIKE WIGGINS Fancy trying out a session at the Olympic Velodrome? The National Triathlon Show (Lee Valley…

Heard the one about the professional triathlete treated like a convict? Not a lame gag about the race experience at Escape From Alcatraz, but a far more serious proposition to use GPS tracking to solve the foibles of collecting urine and blood samples for drug testing. Currently athletes must use an online system to log their whereabouts in advance for one hour, every day. Sebastian Kienle, the 2014 Ironman World Champion, would rather just be tagged 24/7. The German is exasperated as to the trampled reputation of endurance sport. It’s worth reiterating his quote from last month’s news item in 220. “If there’s one big doping case in German triathlon, the sport is completely f**ked. I’d consider stopping doing triathlon because nobody would believe in me again.” What there wasn’t…

Winter miles = summer smiles and a sausage sandwich for lunch @lucygoss VIA TWITTER Struggling up the mountains of the Marina Alta today – fitness feels one big mountain away @AliBrownleeTri VIA TWITTER (We’re sure Brownlee senior’s fitness levels aren’t really too shoddy!) November training has largely been fuelled by mince pies #addiction #britishproblems @vixholland VIA TWITTER Who needs a reason to run? We don’t need one; we just need a road. Lace up and hit the ground running. #Triathlon Dave Scott VIA FACEBOOK (some motivational words of wisdom from The Man) 10 weeks ago @CorinneAbraham was in hospital undergoing surgery for a rogue cyst. Today #IMCozumel Champion. @trisutto VIA TWITTER Feel like I have been hit by a truck and haven’t stopped sleeping all weekend! What’s happening to me?!…

PADS For a non-drafting set-up, pads should support your arms at or near your elbows and your shoulders should be close to perpendicular above them. Look for width, rotational adjustment and the ability to remove for washing. On draft-legal bars, there often aren’t pads or they’ll be more minimal. You won’t be on the aerobars for extended periods, you won’t be so far forward and any pads will give your forearms a bit of support. EXTENSIONS For non-drafting races, these come in a number of shapes, from straight to ski-curves, allowing a variety of hand positions. Choose based on personal fitness, adjustability and comfort, not what looks fastest or what the pros are using. For draft-legal races, the extensions cannot extend more than 15cm in front of the wheel axle…

CHALLENGE WEYMOUTH, 2014 Skipper’s first long-course win came after a duo of Ironman UK podiums, made all the more memorable for Skipper as Weymouth was the host of his first tri, the Bustinskin Middle, in 2010. The sub-8hr time (Skipper finished in 7:49hrs) is skewed by the short 176km bike and 37km run. IRONMAN TEXAS, 2015 In a make-or-break race, Skipper scores second in America courtesy of a 4:10hr 180km bike split, the third-fastest Ironman bike leg in history. His numbers include a 42.89km/hr average speed and a 299 watts average output. And in unforgiving conditions of 30°C+ heat and 90% humidity. ITU LONG DISTANCE WORLDS, 2015 After suffering during the shortened, bitterly cold 1.5km swim in Motala, Sweden, Skipper moved up 25 places on the 120km bike leg. Seven…

Eastway’s sole appearance on these pages was a fine review of their R1.0 Carbon road bike back in 2013, and now the British brand returns transformed by a takeover by online retail giant Wiggle. The move has led to Eastway offering a wider array of road bikes, with cyclocross, track, gravel and urban bikes on the horizon. The first to be unleashed from the new range is the Emitter R4. The R4 is based around a lightweight (1kg) carbon frame with a matched carbon fork, which is impressive for a bike with a sub-£1,000 price. On to that frame is bolted a full Tiagra groupset, Shimano wheels, Ritchey components and classy finishing touches like Continental tyres and a Fizik Aliante saddle. The Emitter is very much a race machine, with…

FALKE CONTROL BRA TOP £50.00 www.boobydoo.co.uk We’ve been impressed by recent run offerings from high-end German brand Falke – and this bra is no exception. The material is soft and stretchy, yet returns to its shape well enough to offer plenty of bust support, something that’s helped by the two-layer design. It’s described as a ‘bra top’ because of the slightly longer fit, meaning the deep under-bust band sits quite low on the rib cage. An unusual sensation at first, but one we quickly got used to. The slightly higher shape at the front offered good cleavage coverage, making it a good choice if you prefer something more modest, or like to run in just a bra/crop top in hot weather. It also wicked sweat well and didn’t…

JARGON BUSTER CLINCHERS Wheels that grip the tyre between lips that run along the outside edges of the rim. Will only work with ‘clincher’ tyres and require an inner tube. TUBULARS (AKA ‘TUBS’) Wheels that don’t have the raised lips to grip the tyre, and rely on the tyre, which is stitched together to enclose an inner tube, being taped or glued to the rim. HUB Contains the axle and bearings that allow the wheels to spin. Attached to the rear hub is the freewheel that lets the wheel keep spinning when you’re not pedalling. SPOKE High-tension connectors between the rim and the hub. Often bladed on race wheels to better cut through the air. RIM BED The ‘outside’ of the rim, around which the tyre sits. Rim beds have…

THE STANDOUT PERFORMER in this test was the Revolver Kronostok 350s. Despite being the new kid on the block, they set the benchmark in terms of time and handling for all the wheels here. With that in mind, it’s worth noting that this is the only pairing here with mixed depths. It would be interesting to see if the Revolvers’ advantage over their rivals were to diminish if they were up against other mixed pairings rather than wheels with matching depths. ALMOST AS IMPRESSIVE were the Profile Design wheels. They were little more than 10secs off the pace set by the Revolvers while being £400 cheaper. They’ll still set you back £1,300 but given the speed and handling properties they offer, that’s practically a bargain compared to many of the…

• Don’t order when you’ve just finished training and you’re starving, as you’ll order the highest calorie foods and order too much. Plan ahead instead and decide what you’re going to have beforehand. • Keep clear of fried rice, which will have absorbed hundreds of extra calories that you just don’t need. Choose boiled instead or – if they have it – brown or wild rice. • Don’t double up on the sides! Pick either bread or rice, but not both. • Choose thin and crispy pizza and keep away from the high fat toppings. Pile your pizza high with lean protein and veggies. • Watch the sauces – these can add a lot of fat and sugar and you don’t really know what’s in them. As a rule, choose…

TOPUP A bagel an hour before his morning swim is a good idea – you need to top-up carb levels before intense training. MAKE IT EASY Microwaveable rice is quick and gives a good carb hit for lunch. I’d add lots of salad veggies to it to make it more nutritious. START OF DAY Including carbs for brekkie will help boost energy levels. Sugar-free muesli is good, providing 44g of quality carbs. FUEL THE BIKE If you’re riding for 90mins, you may benefit from taking on fuel on the bike – this could be as simple as a banana. SWIM STRONG Doing an intense swim session? Use a sports drink to top-up blood sugars. Choose one that provides 20-30g of carbs in 500ml.…

The last weekend in November was pretty quiet on the UK multisport scene, and with gale-force winds and weather warnings affecting most of the country even some running events were called off due to safety concerns. It was lucky for some, then, that the Thai island of Phuket offered much warmer climes, where Challenge hosted the Laguna Phuket Triathlon on 22 November and the middle-distance Challenge Laguna Phuket on the 29th. In the 1.8km swim/55kmbike/12km run Laguna Phuket Tri, long-distance ace Michael Raelert won in a time of 2:30:40. Brit Stuart Hayes also put in a top performace, coming third in a time of 2:36:17. In the women’s race, Swiss pro Simone Braendli was the winner in 2:48:04, followed by Brit Emma Pallant, who finished in 2:52:43. A week later,…

For a complete list of races for the coming months, head to the Races tab at www.220triathlon.com, where you’ll find arguably the most comprehensive listing of multisport events in the UK. You can view races by date, distance and region; find out if your race has goody bags, a chip-timing system or onsite camping; and enter directly using our online entry links. If you organise a race and it’s missing, either in this listing or on our website, please email the event details to us at events@220triathlon.com.…

SCIENTIFIC COACHING & SRM-UK With over 25 years of coaching experience, Dr Auriel Forrester of Scientific Coaching is a leading expert in cycle and triathlon coaching, specialising in power-based training and racing. All levels of triathlon and cycle coaching catered for: with or without a Powermeter! Online coaching specialists. 01953 711176 www.scientific-coaching.com BEST SWIM CENTRE Best Swim Centre at Colonia Sant Jordi, Mallorca offers 1 to 1 swim sessions all year round. Our swim coaches offer a complete stroke and video analysis, drills specific to your stroke and a programme to follow at home. Come for a day, a week or a month and give your swimming a boost. info@bestswimcentre.com www.bestswimcentre.com FEELGOOD FACTORS Based in Farnham on the Surrey/Hants border with superb running trails and country lanes for biking, Julian…

Every issue of 220 is also available on subscription in digital format for iPad, GooglePlay, Kindle Fire and Zinio. As well as the superb content you would receive in the print version, the digital edition (iPad only) will also include videos, image galleries and interviews. To subscribe, head to www.buysubscriptions.com and search for ‘220 Triathlon’. Click on the iPad App option which will take you through to purchase your subscription; set up your username and password during the checkout; download the free 220 Triathlon Magazine iPad App from the App Store; and log in to the App under ‘Subscribed elsewhere?’ using your subscription details. Bingo! MORE… 220 WEBSITE Catch all the latest multisport news, training advice and gear reviews, chat on the forum, enter monthly myTri challenges, find a race…

FEATURING SOON Got a Q for former ITU world champ and Rio Olympian, Non Stanford? Then send us an email (elitefocus@220triathlon.com), tweet (@220Triathlon) or Facebook message (220Triathlon). Just how awesome is [2015 World Ironman Champ] Jan Frodeno? PAUL BAILEY, VIA EMAIL Jan was dominant all day. If he’d needed to find another gear he could have. It was an exhibition. Personally, I feel he’s up there with the best guys our sport has seen. But what Javier [Gomez] has done over the last decade stands him apart from the rest. What was your post-Kona blowout meal? ANDY SHAUNFIELD, VIA EMAIL I was dull and had a plain pizza as my stomach is never great after racing. It was followed with some cocktails and something called a ‘fire ball’! What do…

Building strength in the gym over the winter months is hugely important for triathletes of all levels. For newcomers, it helps build the base strength and conditioning you need to cope with heavy training volumes when the weather improves. For experienced triathletes, it ensures your fitness doesn’t drop off a cliff when the winter hits and helps you build the strength and power to be more explosive and stable during each leg of a race. Stationary bike sessions, treadmill runs and pool swims aren’t the same as outdoor sessions, but they still allow you to work on increasing your endurance and speed. And as for using weights to improve your strength, the key is to replicate the same movements you’ll make during a race. Doing the movements with the added…

HOW WE TEST We test more tri-specific gear than any other mag. 220’s team of expert independent testers puts each product through its paces in real-life training and racing situations. They report back honestly, rating the product on performance and value. HOW WE RATE We rate out of 100%. The higher the score, the better the product 91% + BUY IMMEDIATELY 81–90% VERY IMPRESSIVE 71–80% GOOD 61–70% WORTH A PUNT 51–60% AVERAGE 0–50% POOR OUR AWARDS Quality performance matched by superb value for money The outstanding piece of kit in grouptests Unrivalled performance regardless of price THE TEST TEAM ROB BANINO is a freelance bike journalist and 220’s former dep ed HELEN WEBSTER is 220 Triathlon’s editor and a keen runner JACK SEXTY is 220 Triathlon’s staff writer and a…

ZOGGS AQUA-FLEX TITANIUM £25.00 www.zoggs.com We received the Aqua-Flex titanium goggles fresh from production, and despite being somewhat dubious about the colourway, all doubts were cast aside when we started swimming. While £25 is by no means cheap, these are the most sturdy set on test and could last you for a year or more if our experience of Zoggs’ previous incarnation of these, the Predator Flex, is anything to go by. A clear lens version is also available at £20, for poorly lit pools or overcast outdoor conditions. But the titanium lens (which provided a slightly darker tint) on test worked well in our dark gym pool. The integrated nosepiece is flexible enough to fit hooters of any size, as are the soft silicon gaskets. While light,…

ZOGGS RUBIX SPRINTBACK £30.00 www.zoggs.com Zoggs’ Galaxy Flyback swimsuit achieved a whopping 91% in issue 318 of this mag, so we had high hopes for this suit. First impressions were good – the fit was true to size and very comfortable. Zoggs claim the design ‘emphasises the waist’ and while not a main consideration, the optical illusion is flattering. The material is Zoggs’ Aqualast fabric, which we’ve tested before and which appears impossible to create bobbles in, despite repeated wash ’n’ wear cycles. In the pool the suit fared well and the crossover back and high leg allowed for a good range of movement – although we have to say, we found the wider straps of the previously-tested Flyback design more comfortable and secure. It’s a minor niggle,…

In an attempt to isolate each wheelsets’ performance ability, all 10 pairs were ridden against the clock over the same 35km test route. The same rider performed each ride using a heart rate monitor to keep the effort level within the same range (140-160bpm) for each test. Each set of clincher wheels was tested with the same tyres inflated to the same pressure (110psi) and attached to the same bike. The wheels were weighed without tyres, tubes, cassettes or quick-releases and were also judged on their general ride feel as well as their stability in crosswinds and how well they braked.…

ENDURANCE CONSPIRACY Endurance Conspiracy is one of the coolest cycling and endurance sports t-shirt brand out there! And they have loads of new designs to come in 2016. We love their current Star Wars-inspired tee’s: Hyperspace and Chewie Rides. Visit their website to check out the full range. TEL 020 3044 2849 WEB www.endurnaceconspiracy.co.uk SWANSEA TRIATHLON 750m swim, 20km bike, 5km run. New for 2016 will be the first Swansea City Centre Triathlon! Taking place on completely closed roads, athletes will start in the safe open waters of SA1, before a fast and flat bike and run leading to Castle Square for the famous red carpet finish. A great event for first timers and experienced athletes! TEL 01437 765777 WEB www.swanseatriathlon.com SWIM SECURE/CHILLSWIM Open-water swimming ‘window’ dry-bag – take your…

Our six-part training plan continues with the first four weeks of the Build Phase (following weeks 1-8 of the Base Phase), which sees the introduction of sessions close to race pace to increase endurance and speed, so there are tempo efforts in each discipline to establish current levels of ability. There’s also a gradual increase in the distance/volume and the intensity of the long steady workouts. These continue to have the objective of improving aerobic efficiency. Longer bike (indoor and outdoor) and run sessions should include an increased amount of climbing, with some run sessions taking place on trails to improve technique and endurance. Interval sessions increase in difficulty by changing the structure and reducing recovery time. The plan is aimed at individuals training around four times a week for…

MEET OUR EXPERTS HERE TO ANSWER YOUR QUESTIONS BIKE 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. BIKE Freelance writer Nik Cook is an experienced competitive multisporter who has run the Marathon des Sables, won the 2010 6633 Arctic Ultra and competed for Team GB in duathlon. PHYSIO A qualified physio since 2002, Emma Deakin has been head physiotherapist and medical lead for British Triathlon since 2009. She specialises in musculoskeletal physiotherapy and sport. PHYSIO Involved in triathlon for 25 years, qualified remedial massage and anatomy specialist Kevin James works as a sports therapist with both age-groupers and elites, including the GB Triathlon Team. TOO MUCH TOO SOON? Q…

AERO ROAD HELMETS Aero road helmets are a relatively new category but, as with all lids, finding a good fit – in terms of both comfort and security – is paramount. Next, consider ventilation, weight, price and design. RUN WATCHES Prices and features vary hugely, from humble basic devices to models with GPS and heart rate. Don’t pay for features that you won’t use. 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. ROAD 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 off-season miles. TRI BIKES The key here is fit and comfort. Remember: the…

I have a job for you. Yes you, beloved 220 Triathlon readers. Listen very carefully and I will tell you your mission, should you choose to accept it… You’d think as a globally influential triathlete of unprecedented sporting importance, I’d be good at planning my races for next season. However, the truth is I’m useless at planning. ‘Plan’, to me, is the most terrifying word in the English language, and the merest whiff of having to schedule anything fills my head with fog. My brain simply isn’t wired to cope with thinking ahead and I’m about as adept at planning races as I am at describing the kind of haircut I want to a barber. This is because I’m a ‘present dweller’, incapable of considering any future beyond the next…