Table of contents for Januay 2022 in 220 Triathlon

UNDER £13 ZONE 3 ERGO HAND PADDLES £12.50 Designed to help improve swim catch and pull strength through the water, these medium-sized, contoured hand paddles have both full hand straps and a single finger loop, making them suitable for varying levels. zone3.com UNDER £16 ORCA PRO PADDLE £15 Similar in design to the Head paddles, the Orca Pros have a large surface area and aim to improve a swimmer’s strength in the water. Two silicone straps attach round the wrists and middle finger for a secure grip. orca.com UNDER £20 HEAD FLAT PADDLE £18 These large, flat hand paddles from Head can be used for both strength pull training in the pool and swimrun racing. Straps are easy to adjust and quickly slip on in the water. head.com…

Nicola Spirig: GOAT? The 39-year-old Swiss star faces some tough competition among the pantheon of multisporting greats, but for one-day feats of endurance she has to be in with a shout. The mother-of-three and qualified lawyer has competed at five Olympic Games since she started ITU racing in 1998, aged 16. In Athens she finished 19th, Beijing sixth, London first, Rio second and Tokyo sixth. In that time, she’s also won six European standard-distance titles and her first Ironman on debut. This year alone she’s finished second in the 10,000m at the Swiss National Athletics Champs and won the European Middle-Distance Champs in June. It begs the question: how does she do it…? 220: Congratulations on another Olympic top-10. How did this differ to your other Games’ races? NICOLA SPIRIG:…

August 2012 Watches Brownlee brothers’ success in London 2012 Among thousands in Hyde Park to see British triathlon Olympic medal success for the first time – proving that a dream could become reality. June 2017 Suffers horror bike crash in Italy Collides with a concrete bollard in first World Cup race in Cagliari, suffering broken ribs, vertebrae and a collapsed lung. May 2018 Wins British 10,000m title on debut Defeats veterans Andy Vernon and Chris Thompson at Highgate to take national title in 27:51:94 – barely 5secs outside Dave Bedford’s British U23 record set in 1971. July 2018 Runs 13:34mins over 5,000m in London Anniversary Games A first taste of Diamond League action against world’s best track runners in Olympic stadium. Returns the following year to improve PB by 5secs.…

Though there was a vast variety of quality and features among the women’s shoes on test, none of them were cheap, ranging from £120 to £170. But for a reliable and padded pair of trail shoes, you can’t go wrong with the Brooks, Merrells and Salomons, each providing ample cushioning, midsole support for impact absorption and easy adjustability. The Salomons just edge the others on long-distance potential, while the Merrells come top for arch support and the Brooks for versatility as our best all-rounder in this price range. While everyone has different requirements from a shoe, the Newtons just didn’t feel supportive enough for us, the firm materials in stark contrast with the Ons, which were supremely comfortable when on and second-to-none for that bouncy, running-on-clouds feel. For £5 more,…

MUSHROOM RAGU Use a mix of mushrooms, chop really small and add a splash of white wine and cream. Finish with grated parmesan. CREAMY AVOCADO Mash 1 avocado with chopped garlic, lemon juice, olive oil, salt and pepper. Stir into pasta, add chopped toms, basil and toasted pine nuts. KEEP IT SIMPLE Stir in finely chopped fresh herbs, crushed garlic, a pinch of dried chilli, salt, black pepper, good quality olive oil and a little lemon juice and zest.…

Q Is there any evidence that training after work’s better for you? A There is. A team of researchers from Alabama University, US, examined the hypothesis that mental work promotes calorie intake, based on greater uptake of glucose (as the brain consumes 20% of your daily calorie intake, that adds up). Thirty-eight university students were randomly assigned to mental work plus 15mins rest or mental work plus 15mins high-intensity exercise. Each group could then consume as much pizza as they wished with the exercising group chowing down on 100cals less than the resting group. Q What is hyponatremia? A Hyponatremia is when the sodium levels in your blood are significantly below normal. As sodium’s needed for fluid balance, blood-pressure control, as well as efficient working of the neural and muscular…

Yikes, what a mouthful! It’s hardly the most imaginative name, either. But luckily we’re not here to judge the semantics. Zone3 is aiming this product at anyone engaging in open-water activities, whether surfing, coasteering, swimming or paddle boarding. It features a claimed wind and water-resistant ‘Water Block’ outer shell and the brand’s ‘renowned’ Heat-Tech and Polar Fleece fabrics on the inside. The latter is said to control temperature through its heat-regulatory properties, plus absorb and wick sweat away while keeping you warm. Compared to previous changing robes in the Zone3 range, this latest edition is designed to be oversized, with a longer length, more generous sizing and longer arms. The brand hopes this’ll make changing easier, while still offering genuine protection from the elements. Additional features include a myriad of…

22 JUL2001 Wins her biggest title to date, the Junior World Championships in Edmonton, Canada. 05 JUL2009 Her first major senior international title comes in Holten, Netherlands, at the European Champs. 04 AUG 2012 Claims the biggest title in triathlon by winning the Olympic Games in London. She’d win silver in Rio four years later. 23 MAY2021 Wins the World Triathlon Cup in Lisbon at the grand age of 39. MAY2022 Final flourish? Spirig aims to become the first female triathlete to break 8hrs for long-course in the Sub-8 project.…

Nail your sprint finish Know the course. In Jersey there was the dead turn just before the line. Be first into the corner and carry as much speed as you can through each turn. Relax the shoulders, drive the arms through and your legs will follow – and time the dip right. Pace a 10K to perfection Try for an even or negative split for the fastest time. The first mile or two is easy speed, the adrenalin spurs you on. After that it’s a ‘maybe pace’ where you don’t quite know if you can hold it until the end. That’s your limit pacing-wise. Stay mentally strong Try to stay in the moment. Your brain can spiral and the chimp on your shoulder can come and tell you it’s hard.…

HELEN WEBSTER 220’seditor is also a qualified open-water swimming coach. ROB SLADE 220’s features editor and resident adventure seeker. KATE MILSOM 220’s staff writer and a keen endurance athlete. MATT BAIRD Has spent years testing tri kit and accessories for 220 . JACK SEXTY A strong age-grouper focusing on top-end gains. JAMES WITTS He’s a published author writing about sports science. LUMEN METABOLISER £249 A pocket-friendly metaboliser tracker to improve health When is a vaping device not a vaping device? When it’s the Lumen metaboliser tracker, which is designed to improve your health. It’s a pocket-friendly unit that promises to revamp your metabolism by telling you whether you’re veering toward fat-burning or carb-burning. It works by breathing into said unit, which broadly calculates your respiratory exchange ratio. This is the…

Shoe choice is a personal thing and everyone has their own requirements. The good news is that there’s so much choice on the market that you should be able to find the perfct pair for you. Several shoes on test here struck the ideal balance between cushioning, traction and a nimble ride, including Saucony, Topo Athletic and Evadict’s offerings. For more cushioning, look to New Balance and Scott. The former is the bulkiest option on test, but is well suited to mixing tarmac with trails. While the Scott shoes may be the heaviest on test, they perfectly married traction, comfort, cushioning and performance. Just be aware that the Gore-Tex lining affects breathability and may not be best suited for summer wear. If you’re after a minimalist ride and don’t need…

There’s a temptation when reviewing premium alloy bikes to suggest they’re particularly good ‘for a metal bike’, the subtext being that we all know carbon is inherently better. Carbon makes sense for high-performance bikes because it’s infinitely tuneable. It lets designers target stiffness, strength and flexibility exactly where they want it by using different types and arrangements of fibres and clever lay-up methods. Metal, by contrast, can be manipulated to a high degree, with elaborate butting, forming and heat-treatment techniques, but you can’t fundamentally alter the mechanical properties of the material with such ease because it’s not a composite. The truth is, none of this matters when the bikes are this good. The two on test here challenge conventionally-held assumptions about aluminium, offering performance and specs that go head-to-head with…

Aluminium bikes are pretty incredible these days and these two on test really drive home the point that good design is about so much more than a choice of frame material. Our two contenders are respectable performers in their own right and offer an impressively rounded ride. In fact, it’s hard to choose between them. Under duress, we’ll admit the CAAD13 is the better frameset, but there’s not a lot in it – the Bowman is fantastic. At the same time, the Cannondale’s paint job lets it down for a bike in this price bracket. The CAAD13 is also lower specced and weighs a chunk more, but you need to balance these against its substantially lower price – £500 more than accounts for a step up the groupset ladder and…

Fresh, dried, wholewheat, standard… however it comes, pasta ticks the ‘athlete fuel’ box with aplomb. It’s cheap, high in carbohydrate and with a glycaemic index of between 30 and 60, it’s gradually absorbed into the bloodstream to help sustain your energy levels. Made with eggs and flour, it’s the ultimate fast food, whether homemade or shop-bought. It’s a toss-up between speed and nutrients, however. With more fibre, minerals (manganese, magnesium and iron) and B vitamins, wholewheat pasta takes around 10-12mins. Whatever you choose, do the following to stop it sticking: Fill the largest pan you have with water, add a good pinch of salt and immerse the pasta when the water’s boiling rapidly. When cooked, drain it and stir in a spoonful of the cooking water. First up, Tagliatelle with…

“You can improve recovery by optimising your diet and sleep” The winter months are traditionally the realm of high training volumes across all three disciplines, where we focus on gaining positive adaptations in a range of performance areas, such as: aerobic capacity, strength, economy, and technique, to name but a few. While high training volumes are a necessary part of a periodised training programme, it does come with risk. Throw in busy work schedules, family life and the increased risk of infection, illness and injury over the long, dark winter months, and this can lead to an enforced reduction in training volume. In addition to injury and illness risk, an obsessive drive to increase training volume can often lead to chronic fatigue that leads to a loss of training quality.…

“I’d go for my infusions and then get on a plane and go to Lanzarote with my bike” When I was 40 I gave up smoking and adopted a healthier lifestyle. I joined Triathlon Inverness in 2012. By 2014 I was racing Ironmandistance including Outlaw and the Celtman. I do it for the social side and to keep fit. I was diagnosed with mesothelioma [a rare form of cancer that’s usually linked to exposure to asbestos] in 2016 and my health deteriorated. I had stage-three lung cancer but was still able to cycle 100 miles. Before diagnosis, I knew something wasn’t right. I did Ironman Wales and then a swimrun event, which didn’t go that well at all. I had to retire and it was my first-ever DNF. I just…

WORTH A THOUSAND WORDS 1 @heelsforhills Boston! Completed the distance to prove to myself that I still have what it takes to cover 26.2 miles 2 @milly_tri From running in 37 degrees to biking in 7 I am definitely solar powered but couldn’t say no to some beautiful rolling hills 3 @iron_journey_s.findlay A flashback to last week’s triathlon at @outlawtriathlon A great event and loved every minute of it 4 @jodiemountford Looking back at the most awesome season 5 @berkshiretrisquad Last stop of the Giro de Caffe hosted by @velolife #triclub 6 @lionelwille_tricoach New acquaintances, new friends, new adventures and so much more. It is a privilege to guide athletes 7 @vogtri Choppy day so more of a splash around/trying not to drown than an actual swim 8 @thatsportsphoto justgiving.com/bat2…

oh, what a year! What a Yee-hah! Excuse the hyperbole, but when describing the last 12 months of Britain’s gold and silver Olympic triathlon medallist Alex Yee, it’s (almost) forgivable. Set against the misery of the pandemic, the tonic of a couple of late nights in July watching the 23-year-old from southeast London stride to silver in the individual event in Tokyo and then anchor the GB relay quartet to gold could hardly have been more welcome. There’s little doubt UK tri fans have been spoiled since London 2012. A combined five medals from the Brownlees and Vicky Holland meant the heat was on in the Far East – and the weight of expectation rested on the slight frame of Yee. Yee delivered by retaining the grace and gratitude that…

Winter riding can be a grim affair, especially if you don’t have the right kit to keep you toasty and protected from the harsh elements. Keeping that core temperature stable is a must, and that’s where a good thermal jacket can make all the difference. All jackets on test here are softshell options, with varying degrees of weatherproofing. Wind and shower resistance is a plus in unpredictable British weather, but our priority in testing was the warmth provided by each jacket, as well as the comfort in the fit and practicality when in use. For this, we looked out for comfortable inner linings, stretch in the fabric for a personalised fit, secure pockets for stuffing those essential bike snacks, and zip garages to avoid any pinching. If you’re venturing out…

SHORT-SLEEVED TRI-SUITS Performance is key for race tri-suits, so consider chamois, grippers and pocket options. Fabric should also be quick-drying and sweat-wicking. HUUB Commit Long Course £119.99 Stylish and good-value suit that feels smooth and lightweight. Issue 393 huubdesign.com DHB Aeron Ltd Edition £125 Striking suit ideal for long-distance, with wide leg grippers and large pockets. Issue 392 wiggle.co.uk SANTINI Viper £159.99 Optimised for a long bike leg, with quality chamois and aero panels. Issue 393 santinicycling.com STOLEN GOAT Sector £160 Designed for speed, with long aero arms and legs, and large rear pockets. Issue 392 stolengoat.com TRI-FIT Evo £179 Standout suit for all distances, aero design and ample pocket options. Issue 392 tri-fitathletic.com TRIATHLON WETSUITS These hit a range of abilities. Newcomers will look for greater buoyancy, especially around…

PREP 5mins COOK 2:10hrs SERVES 4 INGREDIENTS • 2 onions • 4 tomatoes • 1 clove garlic, crushed • 1 tsp sugar • 1 tsp mixed herbs • 1 tbsp olive oil • 1 tsp balsamic vinegar • 400g whole wheat tagliatelle • 8 slices streaky bacon • 2 tbsps harissa • 1 tbsp capers, rinsed • 1 tbsp pitted black olives, chopped Preheat the oven to 130°C/gas mark Keeping the skins on, trim the top and bottom of the onions and slice in half. Halve the tomatoes. Lay both on a roasting tray cut side up. Drizzle with oil and vinegar and top with garlic, sugar, herbs, and season. Bake for 2hrs. Boil a large pan of salted water and cook the pasta to packet instructions. Meanwhile grill bacon…

TOM BISHOP Refresh and race faster Tom is one of the UK’s top triathletes, representing Team England at the 2018 Commonwealth Games. DERMOTT HAYES Train to work Dermott has been coaching for 15 years, is head coach at Be Endurance and the organiser of the Storm the Castle duathlon. JAMES WITTS Tune into a new PB Freelance writer and former 220 editor James specialises in sports science. NIK COOK Punctured persistence Cycling writer Nik is a competitive multisporter who’s competed for Team GB in duathlon. REFRESH AND RACE FASTER Q Why should you take a training break at the end of the season? How do you know that you’re ready for one? Brian Wilson A An obvious sign that you’re ready for a break is that you’ve finished all the…

Below are a few simple steps to help post-cancer patients get back to some kind of training regime. Please remember that specific training should only be undertaken once cleared by your consultant. Every woman will be different depending on the severity of their cancer, treatment and result of recovery. 1 Create a plan with low-intensity workouts through the week ensuring rest and recovery sessions are planned. Track these sessions with a diary of how your body felt and whether sessions felt easy or hard. By doing this, you may see a pattern of when you felt at your strongest and weakest, so you can set sessions at various intensities through the week, slowly loading sessions to see fitness progress. Get yourself a good coach to help you with this if…

REMPSTONE ROAST OFF ROAD DUATHLON This off-road duathlon is set for 28 November in Dorset and provides a 4km run/18km bike/4km run course on multiple terrain. resultstriathlon.co.uk BLACK COUNTRY TRIATHLETES SPLASH & DASH This club-run event is at Wombourne Leisure Centre, Wolverhampton, on 5 December and offers a 400m pool swim/5km run. blackcountrytriathletes.com GO TRI AQUATHLON SCUNTHORPE Held on 5 December is this beginner-friendly event supported by GO TRI. Multiple distances are available at The Pods in Scunthorpe, Lincolnshire. gotri.org GO TRI MANCHESTER AIRPORT DUATHLON Another GO TRI event, but this one held at the Britannia Airport Inn. The date is 11-12 December and distance is 2.5km run/18kmbike/2.5km run. gotri.org DORNEY LAKE CHRISTMAS DUATHLON This duathlon of various distances takes athletes around the perimeter of the famous venue near Windsor…

Wondering what a ‘brick’ is, or where to find your M-dot?! Make things easy with our guide to common tri terms… 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 BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run DNS/DNF/DQ Did not start/Did not finish/ Disqualified DRAFTING Hitching a ride on someone else’s slipstream in the bike or swim INTERVALS Intensive training using repeated on/off efforts M-DOT Abbreviation for the Ironman logo - often seen as a tattoo! REST INTERVAL (RI) Period of rest between reps T1/T2 ‘Transition 1’ (swim to bike) and ‘Transition 2’ (bike to run) TAPER Reducing…