Table of contents for June 2016 in 220 Triathlon

How do you do most of your training – on your own, or with your local tri club? For this month’s cover stars, Olympic hopefuls Non Stanford and Vicky Holland, it’s a no-brainer. Like the Brownlees famously did, not only do they race together but they train and live together too, supporting each other in every aspect of their lives as professional triathletes. But how can we replicate this? After all, most of our families might take a bit of a dim view on us moving some triathletes into the spare room like some kind of grown-up tri-related house share. But luckily this is where, for many of us, the local triathlon club comes in. If you’re not already a member of one, then you could just be missing out…

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 of 220 Triathlon, some of our digital editions (iPad only) will also include exclusive video content, the ability to watch the tri world come alive with extended image galleries from races and our exclusive photo shoots, plus bonus audio interviews with the great and the good of the multisporting world. And all with navigational shortcuts. To subscribe, head to our subscription website at www.buysubscriptions.com and search for ‘220 Triathlon’. Click on the ‘Digital Magazine’ tab, which will take you through to purchase your subscription (£19.00 for 6 issues, saving 37% on the standard price); set up your username…

220 BOOK NEWS #1 Joe Beer, top coach and 220’s longest-serving contributor, has just released his latest tome, Time-Crunched Triathlon. Published by Robert Hare, the 256-page book aims to help beginners and experienced triathletes with hectic schedules maximise their success and enjoyment in triathlon. 220 BOOK NEWS #2 Our features editor Matt Baird’s debut book, Triathlon!: A Tribute to the World’s Greatest Triathletes, Courses and Gear, has been shortlisted for a Cross Sports Book Awards nomination in the Illustrated Book of the Year category. The prestigious awards take place at Lords Cricket Ground on 1 June. ZIPP CORRECTION In our issue 325 review of the Zipp 808 NSWs, we stated that the wheels are tubeless ready. This sadly isn’t the case, so apologies to Zipp for the error. More info…

“Whatever combination of the four eventually flies the flag, Britain will be better placed to finally win a medal” At the risk of hyperbole, Helen Jenkins’ surge to victory in the second World Series race of 2016 on Australia’s Gold Coast may have been the finest performance ever from a British female short-course triathlete. A purer example of hard swimming, biking and running would be difficult to find and, with the reward of the third and final spot on the Olympic team, it’s a result that has bolstered British Triathlon’s prime objective – to win a medal in women’s triathlon at the fifth time of asking. This assertion is not solely because of the Welsh woman’s own undoubted potential. While selection came down to a straight shoot-out between the 32-year-old…

NON 1 MONDAY AM 50min run 60min swim 60min S&C PM 120min ride 2 TUESDAY AM 75min swim 30min run 60min run drills and prehab PM 90min bike Track session 3 WEDNESDAY AM 90min swim 40min easy run PM Long ride 60min S&C 4 THURSDAY AM 75min swim 45min run PM Chaingang ride + short run-off 5 FRIDAY AM 90min swim 60min gym PM Rest 6 SATURDAY AM Run session PM Long ride 35min run 7 SUNDAY AM 90min run PM Race specific bike session 60min swim VICKY 1 MONDAY AM 60min gym 60min swim PM: 120min bike 40min run 2 TUESDAY AM 75min swim 60min run drills 90min ride PM Track session 3 WEDNESDAY AM 90min swim PM Long ride, 45min run 4 THURSDAY AM 75min swim 40min run…

BEGINNER UPGRADES YOU’VE JUST STARTED IN TRI AND HAVE GOT YOURSELF A BIKE AND A PAIR OF TRAINERS, BUT WHAT ARE THE KEY UPGRADES TO PROVIDE COMFORT – AND SOME TIME-SHAVING – COME RACE DAY? Judging by the state of our bedroom the night before a race, choosing what gear to take along to a competition can be a minefield. But it doesn’t have to be this way; making a handful of key purchases is all you need to get you started on this multisport journey. You’ll probably have the bike and run trainers already, so it’s now time to get tri-specific with the purchase of a wetsuit, tri-suit and some open-water goggles. Thankfully – and despite tri’s reputation in some quarters as the preserve of the rich – you…

ORBEA ORDU LTD M20I £5,599 WWW.ORBEA.COM The most important ingredient – in our minds – in the new Orbea Ordu Ltd isn’t the wind tunnel time, the Computational Fluid Dynamics (CFD) computing power, the high modulus carbon fibre or even the input from professional athletes. No, it’s rationale. Before this bike, Orbea’s aero range was both confused and confusingly named: the Ordu M-Ltd was a TT-focused bike that wasn’t UCI-legal without a fork swap yet too extreme for all but pro triathletes, whereas the Ordu M10-Ltd was a totally different bike aimed at amateur triathletes that just wasn’t particularly dazzling. Now Orbea have figured it out and demoted the Ordu to the entry-level role to which it’s well suited, leaving headroom for this, the all-new Ordu Ltd. And…

Over several days of testing in both sea and pool at Playitas Resort in Fuerteventura, we asked a lot of the wetsuits in this test and, when choosing one, you should do the same – so try before you buy and think about your needs. Women often have more buoyant hips and legs due to having a higher percentage of body fat than men, so you may not need mega-thick neoprene panels. Also consider fit and flexibility as your top priorities. Fancy catch panels and flashy graphics are no good to you if you have water shooting into the suit every time you move, chafing at the neck, or arms that are too restrictive and stop you swimming naturally. Luckily, these eight should give you a good place to start!…

EVERY ONE OF the 10 pairs on test is designed for open-water swimming, so although we did a test in the pool to ensure each was rated in neutral conditions, we haven’t allowed for that in the scores. In our mind, open-water goggles are for open water and pool goggles are for… well, you get the picture. AT THE BUDGET end of things, we started with the options from Maru, Vorgee and Orca. As the Maru and Orca goggles are essentially the same thing, which you go for will depend on what lens tint or strap colour you prefer. For us, the Marus offer solid performance at a bargain price, so it’s a bit of a no-brainer. Admittedly the lenses do seem a little delicate, so either treat them carefully…

KIT CHECKLIST TURBO OR ROLLERS HEART RATE MONITOR AND/OR POWER METER WATCH WITH SPLITS FOR RUNS OR GPS WITH PACING RACE-DAY RUN SHOES WATER AND SOME GELS WARM-UP On the bike, do the following: 0-3mins easy spinning in Zone 1 (Z1), 90rpm 3-4mins Z2, 95rpm 4-5mins easy spinning Z1, 90rpm 5-7mins Z3, 90-100rpm 7-9mins as 5secs maximal sprint/55secs Z1, 90rpm 9-10mins Z1, 90rpm MAIN SESSION With fast transitions, repeat for a total of four bikes and four runs Bike – 12mins (8km if using road loop), 85-95% of FTP or HR zones between 3.5-4.5 Run – 2km @ race pace COOL-DOWN 10mins easy spinning or jogging Adapt for beginners If you’re a novice triathlete targeting an Olympic-distance event, this is still a good test workout. Keep the same format but…

NAME ANTHONY TOWERS AGE 41 HEIGHT 170cm WEIGHT 67kg PROFESSION DESIGN ENGINEER ABOUT I started tri three years ago, before that I was 90kg and unhealthy but the sport changed my life. I mostly compete in sprint and Olympic races, and have also run the London Marathon. Partly due to the marathon and my curiosity of nutrition, I started on a low carb/high fat (ketogenic) diet to improve my metabolic efficiency. I’ve always trained in the morning fasted, so moving to a ketogenic diet didn’t seem to affect me negatively. So far, I’m feeling great. I don’t slump after meals, I’m getting quicker in all disciplines and I’m not feeling tired or hungry. 6am Swim or S&C workout followed by an MTB or run (5-8km) 7am Two egg omelette, goat’s…

Can I do breastroke in the swim? JAMES MCKENNA, FACEBOOK The BTF guidelines say you can use whatever stroke you like (although backstroke is banned in the pool and if using it in open-water, you must notify a marshal). There’s a reason most of the field will choose front crawl though, as your legs will fatigue more doing breastroke kick. How do I go about qualifying for the GB age-group team? JESSICA WILLIAMS, EMAIL Put simply, you have to enter an event with qualification status then register your intent for selection at britishtriathlon.org. There’s a small charge, and if you do manage to qualify from your event (usually it’s the top 4-6 in each age-group) then your name will appear on the BTF website and you can proceed with booking…

STORM THE CASTLE DU Ludlow, Shropshire 17 April 2016 In 1689 Lord Herbert of Chirbury raised a regiment of soldiers in Ludlow Castle. 327 years later, six members of the 1st Battalion The Royal Welsh retraced their steps to take on the UK’s toughest duathlon. Captain Hugh McAfee, Warrant Officers Conrad Lawson and Steven Davies, Sergeants Jason Kingsford and Ricky Allen and Lance Corporal Daniel Maudsley bravely put themselves forward to do battle. Pre-event training was sporadic due to the nature of military commitments; Jason and Daniel had just returned from two months in Kenya conducting some challenging military training, which only allowed for a week of specific duathlon training. Only Hugh and Conrad had experienced multi-sport events before. The remaining four were about to be baptised! Event day comes…

“Being a professional athlete is as time-consuming, if not significantly more so, than most full-time jobs” One of the questions I’m asked most commonly these days is: ‘What do you do with all your free time?’ Before I became a full-time athlete, I imagined I would have so much spare time that I would be in danger of boredom. I had visions of reading highbrow novels, experimenting with healthy recipes, going to the cinema and generally having time to enjoy all those parts of ‘normal life’ that you miss out on when you’re trying to combine high-level triathlon with a full-time job. Yet it turns out I don’t seem to have much free time. In fact, if anything, I would say my life feels just as busy as it was…

Held since 1984, Bavaria’s Challenge Roth is a stone-cold classic of the long-distance circuit. The event, set in the small town of Roth 25km south of Nuremberg, attracts some 220,000 spectators each summer, and is famous for its world record times and the crowded Solarer Berg climb. Some 200 Brit racers joined the 5,258 athletes at Roth in 2015, but with a shortened 15hr overall cut-off time, a mixed-terrain run and the famed climbs, is Roth as fast and flat as the legend suggests? Over to 2015’s top Roth age-grouper, Tom van Rossum of Jackpot Racing, and his tips to tame the Germanic monster… 1 KIT A long-sleeved tri top and a cap I picked up at the Roth expo were two great choices for the race. The temperature in…

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.…

QUEENS OF LEEDS, P44 “Think ‘Leeds’ and ‘tri’ and the Brownlees immediately spring to mind, but housemates, best friends and training partners Vicky Holland and Non Stanford are also poised for Team GB glory…” RACING WEIGHT, P53 “Performance weight management for tri isn’t the same thing as ‘losing weight’ for health or appearance, and the right way to pursue your optimal racing weight is totally different from ‘dieting’.” OPEN-WATER TIME! P102 “Getting used to swimming in open water can be a big change from swimming in the pool, regardless of your experience or ability. Try out this pace-change session to help you adjust.” PIMP YOUR KIT, P59 “Sure, training properly is the ultimate way to get faster, but upgrading your tri ride or wardrobe is also…

220 WEBSITE Head to our website at www.220triathlon.com to catch up on all the latest multisport news, fresh training advice, athlete profiles and expanded gear reviews. While there, you can search our archives, chat on the forum, enter monthly myTri challenges, find a race near you, download training plans, enter competitions, sign up for the e-newsletter… and plenty more. 220 PODCAST Download the latest podcast from www.220triathlon.com/ podcast. Featuring interviews with coaches, athletes and sports writers, it’s free to download. All of our past episodes are also available to download, featuring the likes of Dave Scott, Mark Allen, Craig Alexander, the Brownlees and Mirinda Carfrae. 220 YOUTUBE Subscribe to our YouTube channel – www.youtube.com/220triathlonvideos – for exclusive interviews, racing tips, tutorials and event footage. You will also find all of…

“The worst thing that can happen is if you’re one of the favourites and everyone expects you to win a medal, and then you don’t” Psychologically, what did it mean to you to take that victory on the Gold Coast [where Helen also qualified for Rio]? PETER JENSEN, VIA EMAIL I think more than anything it proved to me that if I put the training in I can go back to being one of the best in the world. How does now compare to May 2012? LIAM WALTERS, VIA EMAIL I’m in a different place and I haven’t been thinking about Rio for the past two years like I did back then in the run-up to London. And there were a lot of little niggles that we didn’t link together…

I am out for dinner now. The Ozzie heat is too much for a Yorkshire man! Can’t remember the last 1km. Tough day. Thanks for the messages @jonny_brownlee VIA TWITTER [Jonny on his WTS Gold Coast performance where he finished second after bonking on the last lap] A slightly controversial article, too many way too good athletes left off this list!!! One that hasn’t been mentioned is Loretta Harrop who for so many reasons should be there too!!! Annie Emmerson VIA FACEBOOK [Our top-10 list of greatest-ever female triathletes divided our online community – to have your say head to bit.ly/1WnB5DX] Talk about taking a shot – love your work @andreahewittnz @heljinx @floraduffy @janfrodeno VIA TWITTER [The reigning Ironman champ congratulates the ladies who broke on the bike and helped…

FRAME AND FORKS Sizes XS, S, M, L, XL Frame Ordu carbon OMP monocoque Fork Ordu OMP carbon fork, alu steerer TRANSMISSION Chainset Shimano Ultegra 6800 Bottom bracket BB86 Cassette Shimano Ultegra 6800 11-28t Chain Fsa Team Issue Derailleurs Shimano Ultegra 6870 Di2 Shifters Shimano SW-671 WHEELS Front & Rear Vision Metron 55/81 Tyres Vittoria Open CX 700x25 320TPI COMPONENTS Stem FSA Energy Bars Vision Trimax Carbon J-Bend Headset FSA 1-1/8”-1” Integrated Alu Cup Saddle Prologo Tgale PAS Seatpost Orbea Ordu OMP Brakes Tri Rig Omega X DIMENSIONS 1 Head angle 73° 2 Seat angle 78° 3 Effective top tube 54.4cm 4 Seat tube 55.9cm 5 Standover 82.5cm 6 Chainstay 40.5cm 7 Bottom bracket 7.2cm 8 Wheelbase 101.87cm 9 Head tube 12.8cm…

MISSED AN ISSUE? 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 ISSUE 323 Exclusive Gordon Ramsay interview; How to increase race speed; On test: race-day run shoes, clip-on bars, pedals… ISSUE 322 Countdown to the world’s toughest tri; Tri-suit buyer’s guide; Must-do HIT sessions; 100+ products tested… ISSUE 321 Expert iron-distance training advice; Gym tri fitness sessions; On test: pool goggles, swimsuits, race wheels… ISSUE 320 10-page guide to going off-road; Follow one athlete’s 2,000km tri; On test: run watches, turbos, cold weather kit… Why not complete your 220 Triathlon collection by ordering a back issue and easy-to-store binder? There’s…

KIT CHECKLIST WETSUIT SWIMSUIT HAT GOGGLES DRINK NEOPRENE HAT/GLOVE/BOOTS FOR EXTRA WARMTH WARM-UP 10-15mins steady swim – loosen up, build the effort and increase your heart rate. 4 x 10 strokes as: 10 strokes super slow, 10 strokes steady, 10 strokes @ PE* 7.5-10, 10 strokes as fast as possible MAIN SESSION 20 strokes head up swimming, 20 strokes normal swimming, 15 strokes head up swimming, 15 strokes normal swimming, 10 head up, 10 normal, 5 head up, 5 normal. Repeat. 20 strokes easy swim, 20 strokes strong @ PE 6-10, 20 strokes easy swim, 20 strokes race effort @ PE 8-10, 20 strokes easy swim, 20 strokes full sprint. Repeat. Repeat both steps. COOL-DOWN 5-10mins slow, easy swimming – maybe even some backstroke, though you’ll need to check direction…

The racing season is now well under way and the short, cold wet days of winter are but a distant memory. So, like all things in triathlon, planning and preparation are key to race-day success, and one of the biggest factors to start considering is hydration, which plays an important role in both recovery and race performance. AT A CELLULAR LEVEL For us to really understand hydration there a few fundamental physiological points that people need to be aware of. Firstly, our bodies are made up of about 70% water, each cell working on a fine balance of fluid and salts (electrolytes, which are critical for maintaining the correct fluid balance), both inside and out. Even though we’ve evolved into a much more complex, ‘multi cell’ organism, our cells still…

“No, not my poo face, but my reaction from hitting the 10°C Vobster waters in April. Things are only just reappearing…” “Having a muddy good time at Tough Mudder in Henley-on-Thames – I wasn’t so keen on ‘electric shock treatment’ though!” Deputy Editor Liz Barrett elizabeth.barrett@immediate.co.uk Staff Writer Jack Sexty jack.sexty@immediate.co.uk Art Editor Neil Donnelly neil.donnelly@immediate.co.uk Deputy Art Editor Nathaniel Brain nathaniel.brain@immediate.co.uk Features Editor Matt Baird matthew.baird@immediate.co.uk Digital Editor Debbie Graham debbie.graham@immediate.co.uk…

Following years of abuse involving slow-cooked pork, our oven is so close to falling apart that it’s only the stubborn pig residue holding it together. Praise the lord, then, for Powerbar, who have sent out a wee temporary replacement unit for our beloved fire hazard. Not only that, but each Powerbar oven contains a pack of microwave-friendly muffin mix and an assortment of Energize bars, meaning we can keep on chomping once the Hotpoint enters hob heaven. The really quirky thing included here, however, is the ‘Bella Italia’ tomato flavour energy bar, made from such classic energy bar staples as, erm, apple cider vinegar and tomato purée. And the taste? Like vegan cheese or the films of Adam Sandler, not something we’re likely to return to, with an overbearing surge…

HELEN JENKINS Welsh star takes final GB women’s spot after Gold Coast ITU victory GB CROSS TEAM 13 medals for GB’s age-groupers at ETU Cross Duathlon Euro Champs PARA SUCCESS GB squad win medals at the ITU World Paratri Event in Penrith NON STANFORD Brit takes ITU WTS title in Cape Town TRI THE MOVIE New tri film set for release in the summer LONDON MARATHON Strava stats show sub-3hr finishers run 67km per week GB OLYMPIC KIT Reaction mixed to Rio 2016 Olympic Games kit ROAD SAFETY Stephensons law firm finds 62% of people who exercise on roads feel at risk from traffic KITZBÜHEL WORLD CUP Elite ITU race cancelled due to ‘Federation conflict’ DISC BRAKES Hydraulics suspended by UCI after Paris-Roubaix crash…

BRUNT THE LEGEND Dear Martyn Brunt, I’ve always enjoyed your column but now, to add to your repertoire, you are an inspiration to me too. A dear friend of mine died of cancer last October. At the time, I was following your million-metre swim and, after a few beers, I decided to do the same in 2016 and while doing it raise money for a charity of my friend’s choice. Shortly before she died, she nominated St Peter’s Hospice. Since 2 January, I’ve swum 100 days in a row and completed 324,000m. You really have been an inspiration in this regard and for this I thank you. I saw you from afar at last year’s Isoman (sadly, I only finished the swim). You’re a legend! NEIL ROFF, VIA EMAIL COUPLES…

VICKY HOLLAND AGE 30 LIVES Leeds BEST RESULTS TO DATE • 2 x WTS winner • Commonwealth bronze individual medallist • Commonwealth gold team medallist NON STANFORD AGE 27 LIVES Leeds BEST RESULTS TO DATE • 3 x WTS winner • 2013 ITU World Champion • 2012 ITU World U23 Champ Let’s play a quick word association game – ‘Leeds triathletes’. Easy – the Brownlees. Yet while the two brothers will forever be synonymous with their hometown, it’s two other athletes who are slowly cementing the city, albeit their adopted one, as the centre for multisporting excellence. Cue Misses Vicky Holland and Non Stanford. While their names are, of course, familiar to tri fans given their back catalogue of world-class performances (Stanford was the 2013 ITU World Champion and Holland…

CALORIC SURPLUS Research has shown that the most important dietary requirement for muscle growth is a caloric surplus. It shouldn’t be large; 100 extra calories per day is plenty. PROTEIN INCREASE It’s believed that a very high level of protein is required to maximise muscle growth. But a daily protein intake of just 1.2g per kg of body weight is sufficient to maximise muscle growth. EAT ANIMAL FOODS Animal proteins are more conducive to muscle growth than plant proteins. They contain all the amino acids, they’re more readily accepted into the body and have more protein. POST-TRAINING PROTEIN The optimal amount of protein consumption after exercise is 20g. Consuming protein with carbs after workouts is proven to result in even greater amounts of muscle protein synthesis. TAKE CREATINE Research has…

ZONE3 VANQUISH £475.00 www.racezone3.com With a wide range of wetsuits available, you might think that at a shade under 500 quid, the Vanquish marks the top end of Zone3’s range – but not so, as they also offer the Victory D for £645. However, that is aimed specifically at long-distance triathlon, so the Vanquish is technically Zone3’s top-tier suit for all-rounders or shorter distance racers. The product notes are hugely detailed, and you really get the sense Zone3 are passionate about what they do. Heavily mentioned is the flexibility, and we concur based on our test swims. We experienced no aching in the shoulders after a long session, and you can really pull through each stroke without restriction. In a separate outdoor pool test we averaged two strokes…

£2,699.00 WWW.GIANT-BICYCLES.COM The Ironman World Champs is deemed by many as the world’s greatest endurance test, and often provides a platform for manufacturers to launch new bikes; cue Giant’s new Trinity Advanced triathlon range, launched at the October 2015 edition. The Taiwanese biking behemoths offer it in two models: the Advanced Pro 2 at £4,999 and the more-affordable Advanced Pro 0 that we got our hands on. SMART HERITAGE “Great Scott,” we ‘hilariously’ exclaimed while unboxing the Advanced Pro 0. Yes, it’s a bit of a beast but our comedy genius derived from its striking similarity to Scott’s Plasma. Those curves, upright seat tube and tube shapes are certainly similar to the Plasma, which is hardly surprising when you consider the Trinity’s ancestor was designed by British aerodynamicist…

ORCA S6 £169.00 www.orca.com That Orca’s new entry-level suit is aimed at newbies is evident in the buoyancy levels – 5mm neoprene in the legs and lower back panels gave us plenty of lift and reduced the need to kick, while flexibility in the arms is taken care of by 2mm neoprene. We were at the top of the size chart for our size small and we did find the arms and legs the shortest on test, with the legs finishing at mid-calf. We didn’t mind this, though, and combined with the stretchy lower calf panels it made removal relatively easy (54secs). The super-stretchy neckline was also wider/lower than others on test, which we actually liked – there was a bit of water ingress on turns in the…

CLEAR LENSES IN open-water goggles are unusual, as the tint is designed to help you see in strong sunlight or murky conditions (the only exception in our test is the photochromatic Huubs, which appear clear when used indoors). If you want a pair to use in the pool as well as open water, look for a lighter tint. TINT COLOURS ARE designed for different conditions. Grey/smoked lenses work like sunglasses to reduce brighter light and glare, amber lenses are good for cutting some glare while also enhancing visibility, while pink/violet lenses reduce glare in moderate light. POLARISED LENSES ARE worth considering if you’re racing in strong sunlight. The same as polarised sunglasses, they cut out glare while also making everything look crisper – which is ideal if you want to…

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 published by Bloomsbury in June. 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…

Are you racing a triathlon at altitude like Ironman Boulder 70.3 or Ironman Lake Tahoe, but don’t have the finances or understanding partner to purchase an altitude tent? Don’t worry. A recent UK study examined the issue of acclimation benefits between heat and hypoxia (training at low oxygen), and subsequent performance at altitude, and discovered there is a crossover between the two. Twenty-one males completed a cycling hypoxic stress test and self-paced 16.1km time trial (TT) before and after 10 daily 60min training sessions in control, hypoxic (14% oxygen compared to the normal 21%) or hot (40°C) conditions. Results showed that TT performance in a state of hypoxia – to simulate altitude – significantly improved following both the heat and hypoxic training protocols compared to the ‘normal’ environment (21% oxygen…

“Knowing that the dead legs feeling does pass is a massive confidence boost” I’ve always been a massive fan of brick sessions. Being confident in your ability to run off the bike is so crucial to success in multisport. And it staggers me how many people skip these workouts. It’s as much psychological as physiological, but knowing that the dead legs feeling does pass – and you can hit race pace off the bike – is a massive confidence boost. Furthermore, I can think of a few past races where a strong surge, rather than a stagger, out of T2 has demoralised my competitors and won me the race. I only knew I was capable of that surge because of the bricks I’d done. I try to put in a…

KIT CHECKLIST RACE SHOES LIGHT TIGHTS OR SHORTS RACE KIT OR RUNNING SINGLET WARM-UP 5-10mins @ PE* 2-4 (or 60-70% of max HR) Don’t concern yourself with pace. The inclusion of some familiar dynamic drills prior to the run is acceptable (but don’t start now if you haven’t included these drills in your training prior to this week). Sidestepping, high-knees and butt-kickers. Remember, these are warm-up drills, so remain relaxed and give your body time to adjust before starting the main session. MAIN SESSION 15-20mins @ PE 4-5 (OR 70-75% of max HR). Don’t be too concerned with pace, so use PE or HR to keep intensity in check. Every 3rd -4th minute insert a 1min pick-up @ PE 7- 8 (or 80-85% of max HR). After insert return back…

MEET OUR EXPERTS HERE TO ANSWER YOUR QUESTIONS 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 all distances up to Ironman. BIKE Simon Ward is a vastly experienced triathlon coach, and recently scooped 220’s Coach of the Year award. A 12-time Ironman himself, Simon specialises in coaching long-course athletes. NUTRITION Renee McGregor is a registered dietician and sports nutritionist, and author of the bestselling book Training Food. She works with elite competitors and athletes across various sports. BIKE Mark Kleanthous is an athlete and coach who has completed more than 460 triathlons, including 38 Ironman events, plus many other races including the Marathon des Sables. SIGN O’ THE SWIM TIMES Q I’ve…

Unseasonably chilly weather stuck around for far longer than was welcome in late April and the May Bank Holiday, with some triathletes waking up to near-freezing temperatures on their race mornings. For many this time of year was a chance to race a pool-based triathlon before open-water events start to crop up in summer, and there were plenty of events for athletes to choose from. At the Bicester Triathlon on 18 April, Petros Giannaros of Cambridge University won convincingly over the sprint distance in 59:46, while Rachel Pearce had an equally comfortable victory in the women’s race, finishing in 1:10:01. Over at the Duston Triathlon on the same day, it was anything but comfortable for David Dew, as his time of 55:29 gave him just a 5sec margin of victory…

MEET CLAIRE WEIGHTMAN AGE 45 LIVES Northumberland PROFESSION Farm guide BEST DISCIPLINE Run WORST DISCIPLINE Swim WHY I RACED To make my family proud and challenge myself with something completely new A little over a year ago my husband, Andrew, asked me if I would be his running buddy, and I told him not to be so silly! I’d never run since cross country at school, which was an awfully long time ago. Anyway, he managed to persuade me and next thing I know, I’m hooked! Then, while spectating at the Brownlee Tri at Harewood House, Yorkshire, at the end of last summer, a little niggle started; I was so in awe of the competitors out there… and I wanted a piece of that triathlon action! CHRISTMAS MORNING So the…

TIME-TRIAL HELMETS Fit, comfort, ventilation and ease of use – especially how quickly you can get it on and off again – are all things to consider before purchasing an aero helmet. 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. TRI-SUITS The priority with a tri-suit is comfort. Ideally it needs to be supportive, lightweight and include pockets for storage. Also check for any irritating seams. Here we’ve included both sleeved and vested options. RACE-DAY RUN SHOES For shorter distances you’ll want to consider a lighter shoe for racing, while long-distance tri may require more cushioning. Seek expert advice to find out which racing shoe is right for you. TRI BIKES The…

EMBRACE SPORTS Embrace Sports training camps offer guests the best possible training environment while combining a fun-filled holiday experience. The weeks are specifically targeted to improve you as an athlete but also to showcase a stunning location with like-minded people. Our locations are in Portugal, the French Pyrenees and the French Alps. contact@embracesports.co.uk www.embracesports.co.uk TOTAL TRI TRAINING Total Tri Training offers bespoke triathlon coaching services from novice to elite ability levels. Based in the north west, but working closely with athletes from all around the UK, our expert coaches provide training plans tailored to individual needs and ambitions. 07800 562 222 chris@totaltritraining.com www.totaltritraining.com SWIM FOR TRI Swim for Tri the open water specialist school, catering to ALL your swimming needs. Let us help you get into the open water. We…

“Charge 15 – Failed to run in an approved tri-suit partly unzipped at the back. Instead seen in an alarmingly brief pair of running shorts and, on one horrific occasion, Speedos” I’ve gone and done it this time. Having returned from a week of cycle training in Majorca, I’ve received a summons from the Team of International Triathletes, an organisation I’ve made up for the purposes of this column, concerning my behaviour. is shadowy organisation exists to uphold the strict codes that govern the behaviour of triathletes on overseas training camps and it seems I’ve fallen short of their expectations, earning a charge sheet longer than the Chilcot Inquiry. It is alleged that Martyn ‘Trundler’ Brunt did knowingly and with malice aforethought commit the following triathlon training camp crimes: •…