Table of contents for August 2016 in 220 Triathlon

Sport England figures Latest figures show over 300,000 more people playing sport Lauren Steadman Rio favourite wins ITU World Paratri Event in Strathclyde Park Lucy Gossage Brit star takes the Ironman 70.3 Staffs title Lausanne ITU awards 2019 WTS Grand Final to Swiss city Arthur Connell Athlete tops the standard field at the Llandudno Sea Triathlon Escape from Alcatraz Currents play havoc with elite athletes in San Francisco Pepperoni pizza Muscle Food research says it takes a 4hr run to burn-off a 14-incher U40 triathletes TIA research shows a 9% drop in participation for under 40s Leeds AG races Bags, transitions, communication… big improvements needed for 2017 Russian athletes IAAF upholds Rio ban after state-sponsored doping…

“To many, McMahon’s Olympic triumph not only robbed Jones, but sullied triathlon’s moment in the spotlight” On 16 September 2000, 48 female triathletes stood in the shadow of the Sydney Opera House preparing to make Olympic history as swim, bike, run made its Olympic Games bow. Among them were Brigitte McMahon, the strong-swimming, hard-biking Swiss biochemist and mother who’d never won an elite ITU race, and Michellie Jones, the home favourite and golden girl from New South Wales, who in 23 top-tier contests stretching back a decade had only twice failed to make the podium. There should’ve been no contest. Aged 33 and 31 respectively it’d be the first – and realistically final – chance either would have to win an Olympic medal. But, with the field distanced, it came…

MOVE FORWARD I’m a three-time full-distance Ironman finisher (two with sea swims, important for later). I’ve finished numerous 70.3 and Olympic-distance events and innumerable running, cyclosportive and swim events, so I’m an experienced triathlete. Not fast but I always finish. I raced Challenge Salou in late May, a middle-distance event… and had to be rescued from the sea. Once the humiliation had passed, I dissected what had happened. Over and over. I’d felt a little unwell in the morning, the sea was very choppy, and in the warm-up I’d managed to take on a big gulp of water. But I felt okay by the off, and as the swim was in small age-group waves I’d never had more room to manoeuvre, so I should have been laughing! But very quickly…

KEY PREP I planned the year based on climbing on the bike. I also did Alpe d’Huez Triathlon, many hill repetition sessions and went to Snowdonia for a recce of the bike and run courses. ESSENTIAL KIT People use road bikes, but I used a TT and felt comfy. It’s compulsory to have extra layers in case of bad weather. Use trail shoes with more grip as normal run shoes lack grip. FACE THE ELEMENTS Be prepared to race in the wind and wet and bring clothes for all conditions. For the bike: long sleeves, a waterproof and arm warmers. For the run: waterproof jacket, hat and gloves.…

HYDRATION SOURCE For the nose bottle, Canyon turned to the experts at Profile Design. The result is an exceptionally neat 600ml bottle that’s very easy to fill, clean and mount, and is ‘aerodynamically neutral’. That is, it integrates so neatly with the frame that it doesn’t add any drag at all. ERGON COCKPIT Canyon worked with Ergon on the new grips and pads. The rubber base bar grips are integrated into the shape of the bar for a sleeker finish than can be achieved with tape, and they give excellent control. The pads are deep, plush and secure, thanks to a new shape and material. SEAT TUBE Even without the integrated storage in place, the new Speedmax is marked out as a tri-focused bike by the steep seat tube, now…

The Storck Aero 2 Comp has three significant challenges to overcome, the first two of which it shares with every other tri bike: the wind it has to slice through, and the landing of soggy tri kit atop of it. The third is more particular: as an über-premium brand renowned for superlight road bikes and envelope-pushing tri creations, mid-range machinery is generally outside of Storck’s remit. Simply, can it compete at the ‘value’ end of the tri market? Our test bike weighed just 8.1kg, and the Comp is the most affordable of the three versions available, at £2,599 for the frameset. The Comp isn’t made with Storck’s top grade carbon but retains the same shape as the higher spec models, so it still benefits from Storck’s wind tunnel R&D. If…

IRON GYM MASSAGE ROLLER £19.99 www.argos.co.uk The benefits of rollers may first have been published back when compact discs were cutting-edge in 1982, but only now are they ubiquitous with athletes. So can the snappily-titled Massage Roller from Iron Gym topple our hollow and go-to TriggerPoint Grid version? Immediately, the foam construction is lighter than the TriggerPoint, which also leads to plenty of unwanted movement of the roller, meaning we had to reposition the tool plenty of times in use. The less-pronounced grids also have little resistance to even a finger push, making them superfluous and lacking the ability to go deep into your aching muscles and fascia in the way a trigger roller can (admittedly, Iron Gym also do one of these). Elsewhere, the lack of length…

IN TERMS OF ease of set-up, the Bontrager Trip 300 comes out on top by more than 30secs. It has comparatively few functions but big, positive-feeling buttons – working through them on the bike is ludicrously simple. What complicates matters is that it’s sold along with the Duotrap S sensor, which is only compatible with Trek frames. You can buy the Trip 300 on its own for about £45, which is still good value, but you’ll need an Ant+ speed/cadence sensor to make it work, which pushes the price up to £80-£90. The simpler option would be the Specialized Speedzone, which is less user-friendly but almost as light and useful (it has fewer functions), and comes with everything you need for £40. FOR BUNDLE PACKS, the Sigma and VDO devices…

For British triathlon, the men’s race at London 2012 was almost perfect. Almost, but not quite. For when Jonathan Brownlee joined his older brother Alistair for photographs atop the Olympic podium, it was a bronze medal hung around his neck, and to their right, in a familiar red tracksuit, stood the tanned, handsome figure of Javier Gomez. If Gomez was a Spanish thorn between the white roses of Yorkshire in Hyde Park, he’s since become a thorn in their side. A year on, Gomez would out-sprint Jonny down the same blue carpet in Hyde Park to win the world title by a second. In 2014, with the spoils again on the line in the season finale in Canada, Gomez tracked the younger Brownlee’s every move on the bike and retained…

ANDREA HEWITT AGE 34 LIVES CHRISTCHURCH, NEW ZEALAND There would be few more popular medallists than the 34-year-old from Christchurch, who has picked herself up after the tragic death of partner and triathlete Laurent Vidal and resumed a commendably long and consistent career. Hewitt was world U23 champion over a decade ago and has shown the fortitude to perform on the big stage with Grand Final success in Beijing in 2011. Barring a DNF in last year’s Test Event, she has not finished outside the top 10 in her past 27 appearances, but having not won an individual race of note for almost five years, top spot on the podium is likely to be out of reach. 2016 SEASON TO DATE 6th, Leeds WTS 4th, Yokohama WTS 3rd, Gold Coast…

RYAN TAYLOR CATEGORY PT2 AGE 23 LIVES LOUGHBOROUGH CAREER HIGHLIGHTS 3rd, ITU World Champs, 2015 2016 SEASON TO DATE 2nd, ITU Paratriathlon Event, Aguilas 1st, ITU Paratriathlon Event, Buffalo City RYAN’S STRENGTH He can outrun the majority of athletes in his class. RYAN’S WEAKNESS He loses time on the swim due to the imbalances that he has as a result of cerebral palsy. RYAN’S MAIN RIVALS See Andy Lewis’ right, and replace Ryan for Andy! OUR PREDICTION With the perfect race he can improve on 2015 Worlds bronze. But we think Lewis will pip him. ANDY LEWIS CATEGORY PT2 AGE 33 LIVES LOUGHBOROUGH CAREER HIGHLIGHTS 2016 European PT2 Champion 3rd, Rio Test Event, 2015 2016 SEASON TO DATE European PT2 Champion 1st, ITU Paratriathlon Event, Penrith ANDY’S STRENGTH Strong throughout…

DON’T MOVE Keep your head as still as you can. Aim to sight after the skill sections and use that as an incentive to hold a straight course. DRIVE FORWARD With the fast spells, think about controlling the water, driving yourself forward and generating speed rather than going harder. HAND POSITION On the straight-arm recovery elements, take your hand back past your hip, extending back and up toward the sky. KIT CHECKLIST SWIMSUIT HAT GOGGLES WETSUIT NEOPRENE HAT (IF REQUIRED) WARM-UP 10-15min steady swim – loosen up and get comfortable. 4 x [10 strokes hard, 10 strokes easy, 20 strokes hard, 20 strokes easy, 30 strokes hard, 30 strokes easy, 20 strokes hard, 20 strokes easy, 10 strokes hard, 10 strokes easy]; 30secs rest (RI) between each set. MAIN SESSION…

POSITIONING If you’re in a group, put the strong riders on the front during the first hour to ensure weaker riders don’t over-extend. FUEL RIGHT Good fuelling is essential to get the most out of these long efforts. UP CADENCE Keep your cadence up during the third-hour tempo efforts – don’t resort to grinding a big gear. KIT CHECKLIST ROAD OR RACE BIKE HRM AND/OR POWER METER NUTRITION FOR RIDE, GELS ARE GOOD FOR BEFORE THE EFFORTS TWO WATER BOTTLES, MINIMUM POCKET-SIZED BOTTLE OF SUNCREAM HOUR 1 10mins, easy spinning Zone 1 (Z1, 74-84% of HRmax) 50mins, Z2 (85-88% of HRmax) HOUR 2 10mins as: criss-cross, alternating 1min low Z4 (95-100% of HRmax) and 1min high Z4, ideally on a gradual climb (80-90 rpm) 5mins riding at threshold (80-90 rpm),…

PERCEIVED EXERTION CHART Follow the suggested ‘perceived exertion’ (PE) rating for each session to peg your training efforts correctly. 0 NOTHING 0.5 VERY, VERY LIGHT 1.0 VERY LIGHT 2 LIGHT 3 LIGHT TO EASY 4 EASY TO MODERATE 5 MODERATE 6 MODERATE TO MODERATELY UNCOMFORTABLE 7 MODERATELY UNCOMFORTABLE TO MODERATELY HARD 8 HARD 9 VERY HARD EFFORT 10 AT OR CLOSE TO MAX EFFORT In any triathlon it’s most likely that the majority of racing time is taken up on the bike over the swim or run. It’s therefore worth spending more time concentrating on that discipline, even if you’re already a strong cyclist. This month we ramp up the time spent on two wheels with the inclusion of aerobic steady rides – interval sessions that work on power and…

PUSH THE PROTEIN Increase your protein requirements – that is, the frequency of protein rather than portion sizes at any given time. FIVE-A-DAY Increase your intake of fresh fruit and vegetables. GOOD FATS Consume foods high in essential fats and vitamin E such as seeds, nuts, oily fish and avocados. BALANCE CARBS Adjust carbohydrate intakes according to the training, but don’t remove as this can lead to a depressed immune system.…

MEET OUR EXPERTS HERE TO ANSWER YOUR QUESTIONS 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. DR LEON CREANEY is a consultant physician in sport and exercise medicine and a specialist in musculoskeletal and orthopaedic medicine. His training included stints at the Olympic Medical Institute. 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. 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. SEND US YOUR QUESTIONS… If you have a triathlon query,…

LLANDUDNO SEA TRIATHLON 19 June 2016 Llandudno, Conwy As in previous years, the eighth Ffit Conwy Llandudno Sea Triathlon played host to a high standard of racing, with the sprint-distance event being the final qualification race for September’s ITU World Triathlon Championships in Cozumel. Set on the spectacular north Wales coastline, the event also offered a standard-distance event, with all races beginning with a sea swim before a closed-road bike course and a run along the Llandudno promenade. In the men’s standard event, Arthur Connell and Ian Shackloth set the pace early on. Connell eventually took the lead midway through the run and battled on to take the win in 2:13:33, with Shackloth finishing a minute later in 2:14:56. James Muscart was third in 2:17:47. In the women’s field, Fieke…

PANOPTIC PERFORMANCE Peak performance comes from the successful integration of training, technique, physiology, biomechanics, nutrition, psychology and nutrition. Lead by coach Fabien Rosso, Panoptic Performance is a network of professionals with one aim; to get athletes to the start line at their peak. Master your sport, your body and your limit. 07582680470 panopticperformance.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 MARK WARREN TRAINING Based in the West Midlands and Welsh Border area. An experienced Level 3 coach, ASA swim teacher and GB age-grouper. Mark’s careful, goal-focussed and professional…

STORM THE FORT The organisers of the Storm the Castle Duathlon (pictured) in Ludlow have announced another run/bike/run toughie in the Shropshire hills. Storm the Fort will take place on 9 October 2016, and will feature a long-distance 20km run/100kmbike/10km run course. Entry is at stormthefortduathlon.com. WINDSOR WINNERS The 26th edition of the Windsor Triathlon was won once again in June by Barry Avenue stalwarts Stuart Hayes and Emma Pallant. Away from the elite races, some 2,000 triathletes entered the sprint and Olympic events at the UK tri classic, with top Brit age-groupers Mark Yeoman and Carol Bridge taking the sprint-distance honours. CORRECTIONS 327 In last issue’s grouptest we incorrectly stated that the Clif Shot Mocha sachets were £1.91 and not £1.59 per sachet. The 74% score therefore rises to…

“I miss the characters and the theatre of tri. I recently saw someone in the grocery store in compression wear and I thought, ‘Ahh, that’s triathlon’” Since you’ve retired, you’ve become a big convert to paddle boarding. What’s the appeal? ALICE CROSBY, KING’S LYNN It’s just so peaceful. It’s very isolated and you get a lot of solace with it. The community is great and it’s a nice break from the competition of triathlon. What elements of triathlon do you miss? KATY ASTON, VIA EMAIL I miss the characters and dissecting the preparation; I loved analysing and figuring out the puzzle, that was fun. And I miss the theatre of it. The other day I saw someone in the grocery store in compression wear and I thought, ‘Ahh, that’s…

Congratulations to @gwenjorgensen @floraduffy @vixholland. I’m satisfied as I didn’t have anything else to give but more to come @jodiestimpson, VIA TWITTER [Stimpson post-Leeds WTS, where she finished fourth] In my eyes: doping = lifetime ban. I’ve had injuries that have taken longer than two years to recover from @Andrew Starykowicz, VIA TWITTER [On short suspensions of athletes caught doping] With aid stations @ pubs is this just 1 massive pub crawl? #otilloislesofscilly bring it on! @RichardStannard, VIA TWITTER [‘The Fish’ approves of ÖtillÖ; he won the event with race partner Andrew Fargus in 5:02hrs!] Thanks for your kind words@swimsmoothpaul. It was a privilege to have raced #IM703STAFFS @ShirinGeramiTri, VIA TWITTER [Iran’s first female triathlete thanks her well-wishers] Olympic-themed dessert means it’s totally good for you right? #roadtorio @NonStanford, VIA…

SKIP ALTITUDE I didn’t do real altitude training. The race isn’t super high: the max is 1,910m. At this time all of the athletes have other problems than dealing with altitude. WINDPROOFING Make sure you choose to pack a windproof bike jacket. It’ll especially be needed on the long downhill sections on the bike course. KEY KIT Bring a big pack of mental fitness! The race has four mountains on the bike – and headwinds. So don’t bring a disc wheel, but do take a low-gear cassette.…

TRAINING TIPS For bike training, you need to do a lot of climbing and riding downhill. For the run it’s a good thing to train for the uphill, but the muscles also need to be prepared for the downhill. KEEP EATING Don’t forget to eat during the race. You need a lot of energy for this (especially if it’s cold) and having a bonk here is no fun. KIT CHOICES When I travel to Switzerland I take all my gear and winter clothes: jacket, rain jacket, rain trousers, hat, gloves. Be prepared to wear extra layers of clothes.…

JONNY BROWNLEE AGE 26 LIVES LEEDS CAREER HIGHLIGHTS 2nd, Commonwealth Games, 2014 2012 ITU World Champion 3rd, Olympic Games, 2012 2016 SEASON TO DATE 2nd, Leeds & Cape Town WTS (Sprint) 3rd, Gold Coast WTS JONNY’S STRENGTH Jonny’s consistency across the swim, bike and run disciplines is unparalleled. JONNY’S WEAKNESS Lessing, Wellington, Ali Brownlee… the icons of Brit tri history are ruthless. Is affable Jonny merciless enough? JONNY’S MAIN RIVALS His head-to-head ITU record is heavily stacked in favour of Alistair. OUR PREDICTION Second. The undulating bike course plays into the Brownlees' hands. GORDON BENSON AGE 22 LIVES LEEDS CAREER HIGHLIGHTS 1st, Baku European Games, 2015 2016 SEASON TO DATE 29th, Leeds WTS 50th, Yokohama WTS DNF, Gold Coast WTS GORDON’S STRENGTH As Baku proved, the 22-year-old is consistent across…

British Triathlon physio Emma Deakin provides five exercises that comprise the brothers’ regular Tuesday morning drill session Glute activation work. Before you run, you want the right muscles working in the right way, so we always start with this: a) Either drop to all fours then lift a heel to the ceiling, or b) Single-leg bridges. Duration: 4mins. Each side 30secs continuous alternating a to b. High-knee walking. This is a stability- based drill either with eyes closed or turning head right to left a few times to take away the visual stimulus. Duration: 2 x 20m slow walkthroughs. Long-walk lunging with thoracic rotation. Lunge and turn to the right and left (or with arms stretched out above the head in a streamlined position). Many age-groupers are fixed and tight…

Approaching Vitoria Gasteiz in the Basque country, two things strike you. The first is a huge sign with the words ‘Green Capital’; the second is the sign’s backdrop – never-ending high-rise apartments and retail outlets. The paradoxes continue as we drive through this historic city and to an industrial hinterland where one of the world’s greatest collections of triathletes, the Wollongong Wizards and their taliswoman Gwen Jorgensen, live, sleep, eat and train. In Lanzarote you have La Santa, in Fuerteventura there’s Playitas… in contrast, before us is a settlement that resembles Butlins circa 1985. No training pool, no gym, no track – so this is the favourite for gold’s training nirvana? “It was built as a retirement village,” explains Gwen’s coach and Kiwi Jamie Turner. “Then the financial crash hit.…

FAYE McCLELLAND CATEGORY PT4 AGE 36 LIVES EASTBOURNE CAREER HIGHLIGHTS 4 x World PT4 Champion 3 x European PT4 Champion 2016 SEASON TO DATE 1st, ITU World Paratriathlon, Besançon 2nd, European Championships FAYE’S STRENGTH Her incredible focus under pressure. FAYE’S WEAKNESS Her swim – she usually has to play catch-up as the race proceeds. FAYE’S MAIN RIVALS Her teammate Steadman and Grace Norman (USA, p119). Since May ’14, McClelland has been 2nd, or lower, to Steadman’s first in nine out of nine races OUR PREDICTION We’d be surprised if she didn’t medal – bronze for McClelland. ALISON PATRICK CATEGORY PT5 AGE 28 LIVES DUNFERMLINE, SCOTLAND CAREER HIGHLIGHTS 1st, Rio Test Event, 2015 2 x European PT5 Champion 2014 World PT5 Champion 2016 SEASON TO DATE European PT5 Champion 1st, ITU…

220’s former editor James Witts is now a freelance writer for a plethora of cycling titles. His first book, The Science of the Tour de France, is on sale now. 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. 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. 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. Dermott Hayes is the head coach of the London-based multisport-specialist coaching outfit RG Active, and the organiser of…

The secret to preventing run injuries? It seems that losing weight is a good place to start. At the American College of Sport Medicine’s recent annual conference, Joel Fuller and his University of South Australia colleagues undertook a study that assessed how increasing body mass impacted incidence of injury in runners using minimalist shoes. Fuller took 61 trained runners, who averaged a weekly 15 miles, landed on their heels and used conventional run shoes. He then assigned 31 of them to transition to a minimalist shoe (Asics Piranha), while the rest continued in a regular shoe – in this case the Asics Gel-Cumulus. They gradually transitioned over a period of 26 weeks, and did not increase weekly mileage in the new shoes by more than 5% each week. And what…

THINK ABOUT CADENCE Cadence is a popular buzz word when it comes to swimming. But is thinking about how quickly or often your hands/arms go round just another thing to consider? As always, different coaches will say different things – but, for me, it’s all about finding what works for you. SPEED THINGS UP When your arm recovers and extends, your hand should never stop in the water. Stopping and gliding means you’re slowing down, losing speed and starting to force things – bending your knee too much when you kick or grabbing at the water and dropping your elbow. SLOW THINGS DOWN It may sound odd but moving too quickly can be as bad as moving too slow! Remember that taking things a fraction slower CAN mean a better…

NAME Jayne Lewis AGE 48 HEIGHT 5FT 9IN WEIGHT 66KG PROFESSION Organisation development consultant ABOUT I started doing triathlon four years ago with a few local sprints before moving up to Olympic distance. But my goal is to complete this year’s Weymouth 70.3 and then to do an Ironman in the next few years. Diet-wise, I’m allergic to gluten, especially wheat gluten, and have been advised to follow a strict gluten-free diet. I also suffer with a very sensitive bowel and struggle taking gels and electrolyte drinks – my stomach is especially bad after a race. I don’t feel that I fuel effectively during long sessions and often feel low on energy and a little sick afterwards. I also try to drink milk each day but it can make me…

“On a rare day release from 220 Towers, assisting our photographer like a pro on location at Portsmouth’s Historic Dockyard” Editor Helen Webster helen.webster@immediate.co.uk Deputy Editor Liz Barrett elizabeth.barrett@immediate.co.uk Art Editor Neil Donnelly neil.donnelly@immediate.co.uk Features Editor Matt Baird matthew.baird@immediate.co.uk “Completing the first UK ÖtillÖ race in Scilly with new Swedish buddy Göran. An amazing, tough, crazy, emotional day!” Staff Writer Jack Sexty jack.sexty@immediate.co.uk Deputy Art Editor Nathaniel Brain nathaniel.brain@immediate.co.uk Digital Editor Debbie Graham debbie.graham@immediate.co.uk…

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TRAINING TIPS Don’t overdo the mountain training, just train hard. But if you only road run, head to the Lake District to practise some trail running and up and down the mountains. KIT OPTIONS Bring a hydration backpack with water and food for the run, and make sure it’s well-fitting. It’s not the longest triathlon but it’s very demanding. SHOW RESPECT Respect the mountains and the weather. Be aware that the mandatory kit is there for a reason and, if the weather changes, you can put on an extra layer.…

EMBRUNMAN, 15 AUGUST 2016 The Godfather of the mountain tri scene and a race with over 30 years of history. Set in the Hautes-Alpes in southern France, the race features over 4,000m of climbing over its 230km course. CELTMAN, JUNE 2017 Scotland’s Torridon mountains have been the setting for this 248km ultra toughie since 2012. Cold Atlantic waters, jellyfish, over 4,000m of ascent and a mountain trail run are all present. ALTRIMAN, JULY 2017 “A bear could eat (and digest) you before the next racer comes by,” says reader Chris Fernandez of this small in numbers (220) and high on ascent (5,720m total), long-distance Pyrenees event. ALPE D’HUEZ, JULY 2017 Another grandaddy of the mountain tri scene. The 2.2km swim/115kmbike/22km run race has been sending triathletes up the iconic Tour…

Ycope our triathlon with the bike extra shoes demands are essentially of multisport road and shoes its transitions modified to . On a ‘traditional’ tri shoe you could expect to find one large strap instead of two, and a heel loop to grab onto in T1 to help you slip your foot in with ease. There are also now an increasing number of tri shoes on the market that make use of a ratchet dial instead of a strap, which may be more difficult to get on (though the ‘drawbridge’ system on the heel invented by Specialized has countered this problem), but will lead to a more secure, road-like fit. Even if you’re just starting out and aren’t yet ready to use all the features, tri shoes are certainly worth…

A BIKE COMPUTER OR A WRISTWATCH? A bike computer makes sense for cycling but that’s not the only training triathletes do. If you want to monitor your swimming and running fitness too, a wrist-mounted computer is more versatile than a bike-mounted device and will mean you can keep tabs on your performance during every race-day discipline. Garmin, Polar, Suunto and more all make wrist-mounted units (see next issue’s grouptest) that can follow your progress in the pool and on the running track as well as when you’re riding. WHAT’S THE BEST SIZE AND SHAPE? If you opt for a bike computer, consider how much space you have available for it – real estate on a tri bike’s handlebars is a precious commodity and you need to make space for your…

1:07mins Emma Snowsill’s winning margin over silver medallist Vanessa Fernandes at the 2008 Beijing Games 6,453,682 Population of Rio 2 The highest number of Olympic tri medals won, held by Simon Whitfield and Bevan Docherty 5 The highest Olympic finish to date for a GB female ( Helen Jenkins at London 2012 ) 4 Number of paratri categories at Rio. PT1, PT2 and PT4 for men, PT2, PT4 and PT5 for the women. 11th Date paratriathlon was officially added to the Rio Paralympic Games 64% Brit medal favourite Alison Patrick’s ITU win percentage in the PT5 category 1 marriage between two Olympic gold medallists – 2008 champs Jan Frodeno and Emma Snowsill 9 Brit Simon Lessing’s position…

JAVIER GOMEZ AGE 33 LIVES PONTEVEDRA, SPAIN Top spot on the Olympic podium is all that’s eluded the golden boy from Pontevedra. As favourite in 2008, he finished fourth, in London four years ago he was outstripped by an imperious Alistair Brownlee and took silver, so Rio represents surely a final bid before making the inevitable jump to long distance. Injury means he’s been seen sparingly this season, but a comfortable win at the Euros in Lisbon is ominous. Gomez, who clinched a third consecutive world title last season and eased to a comprehensive victory in last year’s Test Event, will start favourite, but is there still enough speed in those 33-year-old legs to clinch glory? 2016 SEASON TO DATE 4th, Leeds WTS 1st, European Tri Champs, Lisbon CAREER HIGHLIGHTS…

VICKY HOLLAND AGE 30 LIVES LEEDS CAREER HIGHLIGHTS 1st, Cape Town WTS, 2015 1st, Edmonton WTS, 2015 3rd, Commonwealth Games, 2014 2016 SEASON TO DATE 3rd, Leeds WTS 6th, Cape Town WTS (Sprint) VICKY’S STRENGTH Her consistency since the last Olympics and the ability to win races. VICKY’S WEAKNESS Holland is strong across all disciplines but is she a world-beater in any? VICKY’S MAIN RIVALS Aside from her teammates, the leggy shadow of Jorgensen looms large. OUR PREDICTION Fifth. Holland has Olympic experience but we think she lacks the cutting-edge to reach the podium come 20 August. HELEN JENKINS AGE 32 LIVES BRIDGEND, WALES CAREER HIGHLIGHTS 2 x ITU World Champion (2008 & 2011) 2 x Olympian 2016 SEASON TO DATE 3rd, Cape Town WTS (Sprint) 1st, Gold Coast WTS…

JETZE PLAT CATEGORY PT1 AGE 25 LIVES AMSTERDAM, HOLLAND The 25-year-old Dutchman could turn out to be a standout performer, not just in the PT1 category but throughout the whole Paralympic programme. He showed his dominance by winning the Euros in Lisbon by almost 4mins – almost lapping the entire field on the handcycle over a five-lap 20km course. As well as being the fastest swimmer, it’s the second discipline where he excels. A congenital impairment of both legs means he’s been handcycling since primary school and although he was beaten into bronze in last year’s Worlds by American Bill Chaffey, Plat would surely have taken the title had it not been for two punctures. 2016 SEASON TO DATE European PT1 Champion CAREER HIGHLIGHTS 2015 European PT1 Champion 2014 European…

“With more structure to break the ride up, time will pass faster than when you’re just churning out the miles ” Ostensibly, an endurance ride is incredibly simple. You know how long or how far you need or want to ride and you just head out and put those miles in. You might have an idea of a pace or intensity you want to achieve, but, especially if you’re out with mates, these plans often go out of the window. Things can easily get overly competitive, with every hill turning into a KOM battle or village sign sprints taking on the importance of the final dash down the Champs Élysées. Alternatively, a more lackadaisical attitude prevails and the ride turns into a leisurely spin along country lanes, putting the world…

DON’T PANIC Just because the plan has changed doesn’t mean all is lost. Be flexible and adjust your training so the body can recover and get back on track. BODY MATTERS A plan is just a plan; the body is ultimately what decides what’s possible. So make sure you listen to it! NOT TOO HARD Pushing yourself at the wrong time only leads to the body breaking down. Have confidence that a small break will help both mentally and physically. KIT CHECKLIST TRAINING SHOES RUN SINGLET/TEE AND SHORTS HRM OR WATCH FLAT TO ROLLING TERRAIN (PREFERABLY SOFTER SURFACE) WARM-UP 15min aerobic run @ PE 2-3 MAIN SESSION 30mins @ PE 4-6 (70-80% max HR) Within the 30mins include a 1min pick-up @ PE 7-8 (approx 85-88% of max HR) every…

In a few weeks the 2016 Rio Olympics will begin. The culmination of several years of training for all those taking part. But whether you’re a novice or an Olympian, in order to support your training you need to begin with strong nutritional foundations that will enable the more detailed nutritional plans to work their magic. This will make you stronger, fitter and more able to meet your performance goals. The main difference between healthy eating and sports nutrition is the attention to detail and the fine-tuning of nutrient delivery. In healthy eating, the ultimate goal is to promote long-term good health and fend off increased risks of disease, while maintaining a balance so that food is still enjoyable. In comparison, sports nutrition, although still based on healthy eating guidelines…

SWIM BOOST Have a banana/handful of dried fruit 30mins before you get in the pool to help maintain pace and energy. RECOVER WELL A milky drink, such as hot chocolate, or fruit with Greek yoghurt before bed will aid muscle repair. NO TEA/COFFEE Avoid caffeine with meals as it increases the transit time of food through the digestive system, and leads to GI distress. MILK IS BEST Milk is nutritionally superior to almond milk, as not only is it higher in carbs, it also contains protein and calcium. CARB TOP-UP Swap the chocolate bar for 2 oatcakes with peanut butter, a Nakd bar, fruit, yoghurt and honey or dried fruit.…

Bib shorts or regular shorts? I’m new to cycling and can’t decide! BRADLEY NORTHWOOD, FORUM Many cyclists swear by bib shorts, as there’s no risk of them revealing too much and no waistband that could cause discomfort. But if you’re going long and want to go two-piece, you may want to get used to tri shorts during race season, so plan a couple of long rides to get used to them. In an Ironman event, am I allowed to be handed sun cream or food by a family member on the run? STEVE MALLABAND, EMAIL The Ironman rules state you ‘can’t receive outside assistance from other parties’ apart from officials, referees and other athletes. So it’s best to play it safe and put all your provisions in the transition areas…

Since its debut in 2011, Ironman Wales has established itself as one of the most atmospheric, noisy and beautiful 226km courses on the Ironman circuit. With over 2,000m of climbing on the bike course alone, it’s also nestled its way to the top of the toughest M-Dots in the world, with the climbs at Ludchurch and Heartbreak Hill in Saundersfoot already entering Ironman folklore. So how should you prepare for your day in Tenby and face it once the 18 September day of destiny arrives? Over to 2015’s top-five finisher and fastest age-grouper, Andy Greenleaf, with his top tips for tackling Tenby… 1 KIT Prepare yourself for any weather that Wales might throw at you. Make sure to have arm-warmers, a gilet, gloves, sweat band and toe-covers available in your…

OCEAN LAVA WALES/ WALES TRIATHLON SAT 23 JULY 2016 FISHGUARD, PEMBROKESHIRE Head to Fishguard this July for Ocean Lava Wales middle-distance triathlon, or the sprint-distance Wales Triathlon! Taking place alongside each other, it’s a great event for clubs to be involved with, with something for all abilities. Plus, Ocean Lava Wales finishers are entered into a draw to win one of 24 places at the Ocean Lava Grand Finale in Lanzarote! Tel 01437 765 777 Web walestriathlon.com WEST LANCASHIRE SUMMER TRIATHLON SUN 28 AUGUST 2016 EDGE HILL UNIVERSITY, LANCASHIRE ENTRY PRICE: £42 Returning for its third edition after a stunning debut in 2015 and its sister race in spring, this pool triathlon takes place at Edge Hill University in Ormskirk. The bike follows the quiet, partially- closed country roads to…