Table of contents for November 2020 in 220 Triathlon

Low-glycogen training’s a popular triathlete strategy, the idea being that depleting the body of carbohydrates shifts fuelling demands to fat. It’s particularly popular after a night’s fast. Now, recent research out of Japan suggests that on days when you’re seeking strength gains rather than metabolic, your breakfast should include a high hit of protein. The team recruited healthy men aged between 18 and 26 with each undertaking a 12-week resistance programme. They followed the same plan but different nutritional intakes. The ‘high breakfast’ (HBR) group consumed 0.33g/kg protein at breakfast compared to the ‘low breakfast’ (LBR) group’s 0.12g/kg protein. The result? Greater muscle hypertrophy (growth) in the HBR group. Why? It seems down to higher morning protein intake heightening stimulation of muscle protein synthesis throughout the day. Like the HBR…

Celtman, Norseman, Patagonman… the world of extreme long-distance triathlon is on the rise. The XTRI World Tour alone now counts Taiwan and Canada, Chile and Scandinavia amongst its globe-hopping destinations, with some 5,000 athletes vying for one of the 250 entry slots of its trail-blazing, though postponed, Norseman event in 2020. So, if you have an Ironman finish in the bag already and are tempted to go extreme, how do you actually tackle a 3.8km swim in a bracing loch or fjord? Cycle 180km (or longer – the Celtman has a 202km bike route) on windswept roads where you’ll climb a minimum of 2,000m? And then face a marathon run leg on some of the most inhospitable terrain you’ll ever experience? Thankfully, having conquered Celtman and extreme races from the…

Name: Elle Linton Age: 35 Job: Fitness pro & blogger› WHY I TRI: A friend inspired me to run, then I began cycle commuting and exploring different types of two-wheeled adventures. Taking part in a duathlon was the next natural step, but triathlons were off the cards as I’d never really learnt to swim. As I grew older, the biggest barrier was cultural. Having regular chemical treatments on my hair to make it straighter and “easier to manage” was not conducive to jumping in a chlorinated pool, but when the opportunity to complete the Windsor Tri in 2015 came up, I took it as a sign to conquer my fear of water. I registered for the sprint and came up with a plan to learn to swim in six months.…

ZONE3 ASPIRE THERMAL £425 The Aspire Thermal is a warmer version of Zone3’s popular mid-range Aspire wetsuit. For an extra £50 more than the regular Aspire, you get Zone3’s Heat-Tech fleece lining, constructed to maintain body heat around key muscles and organs. The collar, chest panel, arms and legs have been modified to increase warmth, while it retains features such as Zone3’s Pro Speed Cuffs for swift removal and a SCS Nano coating to reduce drag. In bone-chilling 6.5°C waters, we weren’t expecting miracles as the suit is best recommended for water temps between 10-18°C, but we noticed our midriff was discernibly warmer than when we’ve swum in regular wetsuits in very cold water. While 2mm arm and shoulder panels aren’t going to offer the flex of a high-end regular…

CERVÉLO P3X From £7,099 They’re the regular kings of the Kona Bike Count from the Ironman Worlds, with prices of Cervélo’s ground-breaking P3X beam-style tri bike starting at £7,099 with a Shimano Ultegra Di2 groupset. SPECIALIZED S-WORKS SHIV £10,500 The bike of British Ironman star Lucy Charles-Barclay rips up the UCI rules to focus on integrated storage, hydration systems and an array of fitting options. PINARELLO BOLIDE TR+ £11,000 (without wheels) Aussie pro racer Cameron Wurf broke the Ironman World Championship bike course record on the Bolide TR+ in 2018. Speed is a given, yet the Italian superbike is also one of the comfiest tri rides we’ve ever experienced.…

This is an interesting time for triathletes. Some will eek out a race or two before the shortened season finishes; others have hung up their rarely-used 2020 trisuit and are focusing on 2021. Ultimately, there’s no ‘one rule fits all’, so you should feel free to experiment with how you spend the next few months. But note this: there’s significant evidence to suggest that mixing up your training environments is beneficial for both the pure physical improvements it can elicit and the variety of working out in different locations. It’s liberating to train over different environs. Cue – time to hit the trails and don’t be afraid to get dirty! This eight-week training programme includes a mix of training options, including going off-road as well as your standard pool, gym…

Can I train through a cold? It’s a good question and one which we turn your attention to the ‘neck check’. If you exhibit above-neck symptoms, like a runny nose or scratchy throat, you can train but keep it easy, like zones one and two. Keep the session short but if you feel worse during your warm-up, stop and rest. Below-neck symptoms, like a strong cough and a chest cold, don’t train as you could well have an acute viral infection. I hear that a more alkaline diet can help my triathlon as I age. Is that right? Potentially. It’s certainly true that athletes in their 60s typically have less muscle than they had in their 30s or 40s, with research suggesting it’s down to nitrogen. Nitrogen’s a vital component…

Huub’s allegiance to their home of Derby is well known since the record-breaking Huub Wattbike track team referred to their training base as ‘The People’s Republic of Derbados’. Now they’ve drawn on the city’s football heritage with the Derby County cycle collection in collaboration with Umbro, inspired by providing the Rams’ staff members with customised kit for charity bike rides. The spine of the formation is the short-sleeve jersey seen here, which features a stylish diamond design and Huub’s ‘Arms Neutral’ sleeves. Three rear pockets and a full-length zipper complete the garment. Rock solid at the back are the bib shorts (£99.99), comprising the midweight chamois pad and elastic grippers, all knitted together by Huub’s 6-Panel Anatomical cut. Finally, upfront there’s a long-sleeve jersey to cope with the congested winter…

The 2004 Ironman World Championship is down in the record books as Natasha Badmann’s fifth victory, but the Swiss was more than two miles down the road when a 35-year-old German by the name of Nina Kraft took the tape. Looking uneasy at her success, it was announced shortly afterwards that Kraft had tested positive for the blood-boosting drug erythropoietin. She was subsequently banned for two years. Kraft gave few interviews, but one to German Triathlon Magazine in 2007 recounted her return to racing Ironman in Malaysia. Despite leading the race on the bike, Kraft explained how she had “no energy, no will”. Where previously being the frontrunner would “make me strong” , now she “felt lonely. I was scared”. “Nina was a beautiful person who loved nature, her dogs,…

OLDER, STRONGER, FASTER Sorry, I’m a bit late to the party here, having only just read the letter from Louise McKnight in the September edition of 220 regarding women in triathlon and avoiding cut-off times when you’re older. As a clinician, I work with athletes of all abilities and feel profoundly that not only should Louise be proud of what she’s achieving mentally and psychologically by participating in triathlons, but she’s also partaking in a higher level of physical activity that’s associated with a decrease in ‘all-cause mortality’. However, there’s one area that’s overlooked in women’s sport – especially older women – and that’s the issue of strengthening. Post-menopause, in particular, up to one third of muscle mass is lost and this inevitably affects performance. I talk to my patients…

XTRI was born in the Norwegian fjords in 2003 with the original Norseman, a point-to-point race that stripped out the unnecessary baggage and immersed the athletes into the landscape. No frills, just pure triathlon. The XTRI World Tour has matured into a series of tough yet wonderful experiences (15 in 2021) with course distances based on topographic features, water conditions, terrain and local infrastructure. It’s the combination of triathlon with adventure travel; athletes with supporters; landscape with culture; and personal challenges with great reward. Quite simply, it’s a Journey like no other. xtriworldtour.com…

RUN SESSION 10 x 3mins at 6% incline to 2mins easy at 0%. The intervals are aerobic – not threshold – so adjust speed accordingly and work up to this quantity. If you’re feeling good, end the session with a short tempo run. BIKE SESSION 3 x 40mins in your ‘sweet spot’ with low cadence (60-70rpm). Sweet spot for me is 300-340 watts. Once again, slowly work up to this session in terms of volume, power output and cadence. At peak fitness, I’ve completed each interval at over 330 watts at 60rpm. RUN SESSION 3 x 5km with 4mins recovery. Nothing crazy. Just trying to get comfortable at low to mid threshold output. At the beginning of the season that might be three sub-18min 5kms; at peak it might be…

Name: Emerick Kaitell Age: 52 Job: Principal Lecturer, BA Sport Coaching degree, University of Roehampton; England Triathlon Tutor WHY I TRI: I competed in track and field and martial arts, but it resulted in injuries and the training for tri helped. Tri is great for all-rounders seeking a physical and mental challenge. It’s all white with a sprinkle of colour. It took some time to locate a club. When looking at websites, attending a session and watching from afar, clubs seemed elitist and unwelcoming. Though I am black, my wife is white and this was a barrier for both of us. When I see other ethnicities and disabilities it makes me smile, as it only adds value to the sport. More ethnic people would be interested if introduced to it…

The not too distant past saw a clear delineation between race and training run shoes. Race shoes were little more than a stretch of fabric; off-season shoes were heavy. Advancements have seen race shoes retain their lithe construction but with less sacrifice to comfort; off-season shoes have retained cushioning, lost mass and improved flexibility. The result is high-mileage shoes that, at least for some here, could transfer to races. All that said, consuming mile after mile in search of faster 2021 race performance is their primary remit, meaning every shoe here’s designed with greater cushioning to absorb stresses and reduce injury potential. That’s the theory. In practice, there’s actually little empirical evidence to support the maxim ‘high cushioning equals low injury’. Yet anecdotally, experienced triathletes – especially of a taller,…

RESEARCH NEW AREAS Look for trails that offer great running and mountain-biking routes. Get muddy and enjoy the new views. Ask your training friends for their advice. BUY THE RIGHT KIT Make sure your mountain bike is up to the job, and you’ll need a decent pair of trail-run shoes if you don’t want to destroy your best trainers. DON’T BE AFRAID Hit the very hard interval sections on the bike and run with real force. Be prepared to get out of your comfort zone on the tough hill rep sessions. They hurt but they help. ENTER OFF-ROAD EVENTS If you enjoy the off-road element of training, look for events that include mountain biking or trail running. These races can really challenge triathletes in different ways.…

1 The Slateman returns to Llanberis in North Wales on 12-13 June 2021 and is set to offer the same winning mix of stunning lake swim, a rolling ride through Snowdonia and the unparalleled run through the former slate quarries. 2 From the Helvellyn organisers, A Day in the Lakes is set for Ullswater in June 2021 with both half and quarter iron distances on offer. 3 A few race places remain for 2021’s Ironman UK on 4 July in Bolton, which features one of the lumpier bike legs on the M-Dot circuit. 4 Once again set in Llanberis, the Brutal Extreme Triathlons continue the climbing theme, with a range of distances from middle up to a quintuple iron.…

UNDER £40 GIANT DIVERSION £39 These ‘Long Finger’ gloves are designed for winter riding, offering both water-repellence and windproofing. Padding in the palms is good and there’s a heavy-duty Velcro wrist tab. giant-bicycles.com UNDER £50 ENDURA DELUGE £49.99 The Deluge are the thickest here, with multi-layers including a waterproof inner and suede-like palm material. Touchscreen fingers and a sweat (or snot) wipe on the thumb are included. endurasport.com UNDER £70 CASTELLI PERFETTO ROS £65 Designed for 6-10°C temps, the ROS offer windproofing and water-resistance in a neoprene build that resembles open-water kit. Minimal seams and fleece inners complete the classy package. saddleback.co.uk…

I swam all the publicly accessible lakes in the Lake District over three days – a total of 71km. There are 13 of them, ranging from the shortest at Brotherswater (500m) to the longest – Windermere – that’s about 17km. Windermere was a funny one. During lockdown, it’d been 19°C. Two weeks before the challenge, a low pressure came through and it dropped to 14°C. So I had to swim hard to build up heat… and racked up a new 5km PB at the start! I wore four wetsuits to prevent the transmission of invasive species between lakes. They can spread rapidly and affect things like algae diversity. I could see the difference in the water with the visibility in some lakes far clearer than others. A high point? Waswater.…

01 @team_ttec Mini Becky Kirvan-Rodgers in icing from the top of her 40th birthday cake. 02 @thewannabeironman Can’t remember how it is to race in the real world. I’ve been doing too many virtual events this year. 03 @swimryderun Should have been lining up at Ironman 70.3 Nice next weekend. Instead, thanks to Covid, I’ll be lining up at Helvellyn Tri. Not quite the same but a big well done to @trihardevents for managing to get an event on in all the madness. 04 @berkshiretrisquad Sink or Swim... The pools are reopening. Who’s getting back in their local pool and who’s fallen in love with open water during lockdown? 05 @niixsy Back to Racing! Bedford Relays with Team GB team-mate. Great fun and came top 10. 06 @ruggedscotland Is this…

Greek Hero Corfu, 17 April 2021 Himalayan Nepal, 8 May 2021 Amazigh Morocco, 29 May 2021 Celtman Scotland, 12 June 2021 Swissman Switzerland, 26 June 2021 Canadaman Canada, 4 July 2021 Norseman Norway, 7 August 2021 Swedeman Sweden, 14 August 2021 Icon Italy, 3 September 2021 Janosik Slovakia, 4 Sept 2021 Hispaman Spain, 25 Sept 2021 Blacklake Montenegro, 11 Sept 2021 Starvation Utah, USA, 18 Sept 2021 Formosa Taiwan, TBC Nov 2021 Patagonman Chile, TBC Dec 2021 Fodaxman Brazil, TBC Dec 2021 xtriworldtour.com…

From the beaches of San Diego in the mid-Seventies to an Olympic debut as recently as 2000, for a sport in its relative infancy the label “pale, male and stale” is as chafing as budgie-smugglers on an Ironman bike leg. Naturally, triathlon couldn’t retain the tag of ‘world’s fastest growing sport’ forever, but the fact its biggest market, the US, has seen numbers flatlining for the past six years suggests not enough is being done to encourage wider participation and dispel an elitist image. And that’s not just for commercial gain but because, as those to whom it has brought so much fulfilment know, it’s the right thing to do. In a changing, polarised and increasingly sedentary world, whose inhabitants could benefit like never before from a bit of swim,…

GARMIN INSTINCT SOLAR £349.99 Garmin’s latest solar innovation with touted 56-day battery life Ahhh, the days where your feature-loaded sports watch would struggle to retain power through a race. Bells and whistles capture the attention but, if they’re muffled through limited battery life, they’re deafeningly worthless. The industry has awoken to this and, with the Instinct, it’s reached a new horizon – one that stretches to 56 days. This length extension is down to the magic of the sun. Solar isn’t new territory for Garmin thanks to the Fenix 6 Pro Solar series. But whereas Garmin’s top-end watch allocated a 1mm display circumference to 100% solar, it’s significantly greater on the Instinct. The result is that 56-day nirvana, although that’s in battery saver mode and training in the sun. Which…

SALOMON AGILE WARM £65 With a brushed interior, these were hands-down the snugliest tights on test, but still managed to feel light and breathable. Our mediums were a good, close fit (for a UK12 tester) and other features included an adjustable waist elastic, zippy rear pocket and ankle zips, all of which added brownie points. There were also a couple of reflective stripes for low-light safety. While running they were comfy (if a little warm in late summer testing!). salomon.com 92 % VERDICTWARM AND PRACTICAL LEGGINGS FOR WINTER TRAINING ON TIGHTS LONG £95 On Running describe these as insulating tights for cold conditions, but we didn’t notice the fabric being much warmer than a regular pair. Yet we did like the feel of them, and the concertina-effect above the knees…

THE CSS TEST Coach Phil Mosley, myprocoach.net Benefits The Critical Swim Speed (CSS) test provides an accurate gauge of current swim fitness and can also be used to set your pace-based training zones for swimming. It predicts current pace for 1,500m but is still useful for long-course (see Test Notes box, below right). Kit Swim clothing, goggles, friend with a watch! Nutrition Electrolyte drink, maybe an energy gel Warm-up 200-400m gradual progression of effort Main set To test your current CSS pace, swim both 400m and 200m time-trials within this session. You should swim as hard as you can for both trials with around 5-10mins of active recovery between. A friend or coach should record your 100m splits and strokes per minute. Or you can go solo and simply record…

JOEL ENOCH Long and Short of it Joel is a sports scientist and triathlon coach who’s helped athletes of all abilities reach their multisport goals. DERMOTT HAYES Breathe Easy Dermott has been coaching for 15 years, is head coach at Be Endurance and the organiser of the Storm the Castle duathlon. JOHN WOOD Two-Piece or not Two-Piece? An award-winning multisport coach of 10 years, John is also a former international swimmer. JAMES WITTS Beat the Heat Freelance writer and former 220 editor James specialises in sports science and endurance.…

“A menstrual cup has been the best thing for cycling with heavy periods. It stays in longer, avoiding pit stops to change sanitary wear.” Liz H – Her Spirit “I always start slowly. The cramping usually eases, after which I feel great and the pain in my legs takes over!” Lisa A – Her Spirit “Be kind to yourself, maybe PMT does impact your races but at other times it won’t. Attack each one with an open mind and rather than feeling like you’re doomed from the start, tell yourself ‘anything is possible’ and that you’re ‘getting it done’, which in my opinion is utterly brilliant anyway.” Lisa A – Her Spirit…

TRI-SUITS Comfort is key for all levels, so consider pads, grippers and material quality. Full-length zippers are also handy for mid-race toilet stops. 2XU Perform Full £130 Performs very well on both the bike and run thanks to top-quality fabrics. Issue 378 2xu.com TRI-FIT Evo £179 Comfort, aerodynamics and features… a standout suit for all distances. Issue 378 tri-fitathletic.com ZONE3 Lava Short Sleeve £190 Very comfortable woven fabrics and excellent temperature control. Issue 378 zone3.co.uk LOUIS GARNEAU Aero Tri Suit £287.90 Aero and comfort benefits combine in a fantastic iron suit. Issue 376 garneau.com ENDURA QDC D2Z £349.99 The fastest suit on test in the wind tunnel, yet with comfort and style. Issue 376 endurasport.com SUB-£500 WETSUITS These hit a range of abilities. Newcomers will look for greater buoyancy, especially…

‘A’-RACE The most important race of your season AGE-GROUPER Non-pro triathlete (most of us!) AEROBIC Aerobic exercise involves or improves oxygen consumption by the body ANAEROBIC How much energy your body can produce without using oxygen BILATERAL BREATHING Breathing every 3 strokes when swimming BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run CARB-LOADING Eating a carb-heavy meal prior to a race to boost energy CATCH The part of the swim stroke where you pull on the water DNS/DNF/DQ Did not start/Did not finish/ Disqualified DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim DUATHLON Usually a run/bike/run format ELITE Another word for a ‘pro’ – e.g. the Brownlees HIT High-intensity training HRMAX Your…