Table of contents for April 2022 in 220 Triathlon

My first triathlon in 1990 was an unmitigated disaster. I slammed headfirst into the buoy 25m offshore from the start and zig-zagged my way through the swim. The drive-train on my $200 road bike malfunctioned, so I only had the hardest gears to climb through the Appalachian Mountains of Western Newfoundland. I posted the second slowest bike time of the day and threw my guts up repeatedly on the run. But at the finish line, I decided I’d throw everything I had at pursuing triathlon and endurance sport. “The temperature soared to 44°C and the soles of my shoes started to melt” By the time I was 17, my biggest challenge came not from the course, but in confronting my increasingly-violent alcoholic father. Just days before a race in Truro,…

WORTH A THOUSAND WORDS 1 @emersandham Lake Vyrnwy [Wales]. Varying the routes to keep the long runs interesting. 2 @guerremdq Escaping the winter cold, two weeks training camp in Fuerte Ventura. 3 @snltrytri Tomorrow is up early and in the pool followed by a 70min run! Being organised is key! 4 @tom.white.pt.athlete Flying into the week @charterhouseclub this morning for my swim. Train everything, ready for anything. Photo credit: @ssamrogerss 5 @myretreat369 The excitement of receiving this month’s mag is always great. I had a little shriek of delight at this month’s cover! Full of fab tips; I love every single page of this mag! 6 @tri_dad86 Me and the always-keen for selfies, Hunter. Great trail run with the goodest boi. 7 @joshbeardsmore.tri Great morning run with @brownytri @pete_the_triathlete on…

DAY1 LEAVES MUNICH ON BIKE, DIRECTION CROATIA DAY6 DIVES INTO THE ADRIATIC SEATO STARTTHE SWIM DAY10 COMPLETES FIRST BIG SWIM CROSSING DAY59 FINISHESTHE SWIM IN DUBROVNIK DAY72 REACHES ISTANBUL ONTHE BIKE DAY134 RUSSIAN VISAIS FINALLYAPPROVED DAY149 CYCLESTHROUGH TRANSNISTRIA DAY172 FINALLYENTERS INTO RUSSIA DAY184 TRAVERSES THE URAL MOUNTAINS DAY209 CAMPS ONTHE FROZEN LAKE BAIKAL DAY219 PASSESTHROUGH MOGOTCHA DAY240 FINISHES THE BIKE LEG IN VLADIVOSTOK DAY262 STARTSTHE RUN LEG IN TIJUANA, MEXICO DAY297 REACHES LAPAZAND SAILS OVERTOTHE MAINLAND DAY304 MEETS LACOQUETAAND BECOMES NATIONAL NEWS DAY346 RUNS WITH JUCHITAN POLICE PATROL DAY372 FINISHESTHE RUN LEG ON THE BEACHES OF CANCUN DAY400 SETS OFF FROM PORTUGAL ON LAST BIKE STRETCH DAY417 RIDES WITHJAN FRODENO IN GIRONA DAY420 SUMMITS MOUNT VENTOUX DAY427 COMPLETES AROUND-THE- WORLD TRIATHLON…

There’s an awful lot of stuff you need for race day. There’s no two ways about it – whether you’re racing on a budget or buying all the latest tech, at a minimum you’re going to be carting around a wetsuit, swim cap, towel and goggles; bike shoes, helmet and sunnies; run shoes, cap/visor and a hoodie for after the event. Plus a tri-suit, but chances are you’ll be wearing that! Add to that all the little extras such as energy gels and drinks bottles, race number belt, race license and extra apparel such as socks, bike gloves and warm layers if racing on a cooler day, and you’re looking at a lot of stuff. You can use a plastic crate or tub for race day admittedly (though check individual…

When searching for the top performing bikes to carry you to age-group glory, it’s only natural to check out what the pro triathletes are sitting astride. But a courteous glance at the pro cycling circuit is also a worthwhile exercise. Thanks to Tadej Poga ar, Colnago once again topped the podium at the Tour de France last year with the V3Rs. The year also saw Specialized launch its S-Works Aethos – the world’s lightest production road bike and one that Specialized says wasn’t even built for professional riders (even though a few did ride them in the toughest climbing stages of the Tour). In their range-topping guises, each of these bikes would set you back a five-figure sum, which, however you look at it, is a huge amount to spend…

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…

BLACK BEAN BROWNIES W/ MACADAMIA NUTS PREP 5mins COOK 20mins MAKES 9 INGREDIENTS • 1 can black beans • 3 free-range eggs, lightly beaten • 3 tbsps sunflower oil • 50g macadamia nuts, halved • 50g dark chocolate chips • 1 tsp vanilla essence • 30g cocoa powder • 110g caster sugar • 1 tsp baking powder Heat the oven to 180°C/gas mark 6. Grease an 18cm square, loose-based baking tray. Drain the beans and mash to a purée. Mix in a bowl with the eggs, oil, nuts, choc chips and vanilla essence. Combine the cocoa powder, sugar and baking powder and add to the wet mixture. Gently stir and pour in the tray. Bake for 20mins or until firm but gooey.…

RICHARD SMITH River-swim safety Richard is a sports scientist, conditioning coach, sports therapist, triathlon coach and open-water swim specialist. PHILIP HATZIS Vo2 max Tri coach and athlete Philip is the founder of Tri Training Harder LLP. ABBY COLEMAN Hypo and hyperglycaemia Abby is the resident sports scientist at Precision Fuel and Hydration. BRAD BEER How to beat DOMS Brad is a sports & exercise physiotherapist, founder of Pogo Physio, and is head physio for Super League Triathlon. ›RIVER-SWIM SAFETY Q When is it safe to swim in a river and what you should look out for? Mark Winn A It depends on your swim goals, your swimming ability and experience of open-water swimming. Is the choice to swim in a river based on access, preference for open water or to…

FOLLOW THESE STEPS... Planning and preparation are central to success. Plan and prepare for all aspects of the challenge from training to technical, tactical, nutritional etc. Success is not a chance event. However independent we like to think we are as athletes in an individual sport, selecting the right team, making sure they work together effectively as a team, and creating an environment that optimises the team’s performance will enhance the delivery of success. Teamwork makes the dream work. Never underestimate a challenge. Extreme triathlons are so named because they push you to the extreme. Leave ‘no stone unturned’ in planning for every challenge you’re likely to face. Prepare for the worst and hope for the best.…

‘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 AQUABIKE Race with just swim and bike elements, no run BILATERAL BREATHING Breathing every 3 strokes when swimming BIOMECHANICS The forces applied to your body during exercise BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run CADENCE Pedal rate on bike, in revolutions per minute (rpm) 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 CORE STRENGTH Development of the stomach and lower back area in…

Those serious about embracing the backpacking solitude of a professional long-course triathlete may no longer be – to paraphrase former Ironman world champion Chris McCormack – joining the ranks of the “fittest unemployed people on the planet” , but would still do well to ask themselves: Is this really a viable career? In albeit atypical times, Brit Ruth Astle’s candour over her earnings on her YouTube channel will certainly be welcomed by those considering a similar jump from age-grouper to pro. The bottom lines: a £1,000 loss in year one; £17,000 profit in year two. “The silver lining has undoubtedly been the emergence of the PTO” A promising trajectory, although Astle does have a head-start when it comes to crunching the numbers. An employee at Lloyd’s Bank, the 32-year-old made…

Flora Duffy appears on the screen for our Teams video interview in a halo of light. It’s simply the Stellenbosch sun breaking through into the room where she’s sitting for our call, but it’s a fitting entrance for this most remarkable of athletes. A multisporting legend who has collected every major short-course title going, often repeatedly, in her 17-year career on the global sporting stage. Now, with that much-longed-for Olympic gold in her possession, we find a very contented Duffy in South Africa. Back on well-trodden training ground, and finally able to let the last whirlwind of a year sink in. Let’s get chatting… 220: Well, first of all, huge congratulations. What a year. Looking back on 2021, is there anything you wish had gone differently? Or was it really…

“One of the best ways to turn your goal into reality is to make the goal more real. It sounds obvious but thoughts in your head can easily be forgotten. Writing your goal down so you can read it again and again, while sharing it with others can offer motivation and support from those around you. Some people even go as far as writing a blog or vlog and sharing the link. “One final way would be to draw your goal, making it as bright and colourful as possible or even making a 3D model to keep near your desk at work or somewhere the family can see it. It doesn’t need to be a work of art but something that means something to you. Ideally this is something that…

• Written during his journey and already out in German, Jonas’ new book The Limit is Me narrates his around-the- world challenge and all the trials and tribulations he encounters along the way. Out in April 2022. • Directed by Jonas’ photographer Markus Weinberg and Steffi Rostoski, Vale la Pena – Against the Pain is a Ravir Film production that’ll take viewers on Jonas’ around-the-world adventure. See exclusive behind-the-scenes footage and watch as Jonas grapples with the regional effects of climate change on our planet. Out in cinemas May 2022.…

STRENGTH TRAINING MASTERCLASS JAMES WITTS Freelance writer and former editor of 220 Triathlon magazine, James specialises in sports science and endurance training. FOUR QUICK & EASY PROTEIN-RICH RECIPES KATE PERCY is a nutritionist and keen amateur athlete. She’s written three books on sports nutrition and founded Go Bites energy balls. ASK THE PROF AND EXPERT Q&AS GREG WHYTE Olympian Greg is a preeminent authority on exercise physiology and sports and exercise performance.…

ALMOND BUTTER BROWNIES Follow the above recipe, adding 2 tablespoons of almond butter to step 2. GINGERBREAD BROWNIES Add 1tsp of ground ginger, some chopped stem ginger or even some grated fresh ginger to the above recipe. GO BLONDIE! Turn your brownie into a blondie by swapping the black beans for chickpeas and the cocoa powder for ground almonds. COMFORT FOOD MEDITERRANEAN EGGS PREP 5mins COOK 35mins SERVES 2 V INGREDIENTS • 2 tbsps extra-virgin olive oil • 1 red onion, thickly sliced • 1 aubergine, 2 courgettes, 1 red pepper, cut into small chunks • 2 cloves garlic, crushed • 1 tsp chilli flakes • 1 tsp cumin seeds • 1 tsp dried thyme • 1 tsp sugar • 400ml tin of chopped tomatoes • 2 eggs • 50g…

Q What is fell running and how can I train for it? A Fell running refers to off-road hill running and it originated in the north of Britain, with particular links to the Lake District. It’s essentially running across trails and fields, with much of the effort coming from steep and long inclines. It’s known as one of the most hardcore types of running due to requiring lots of strength, stamina and power. Fell running can provide the opportunity to explore largely untouched natural beauty spots, that are often inaccessible other than on foot. If you want to get into fell running and racing, all you need to do is lace up your kicks and seek out some off-road terrain, the more technical, muddy and varied the better. You can…

INOV-8 X-TALON ULTRA 260 V2 £125 Ultra trail shoes primed for extreme mud Inov-8 has been a popular and trusted presence in the off-road run market for years, with shoes primed to tackle a variety of terrain from mountains and fells, to parks and trails. The second version of the X-Talon Ultra 260 builds upon the original’s core concept of becoming ‘the perfect shoe for running long distances over soft and muddy terrain’, with claimed improvements on fit and stability. Inov-8 says the X-Talon performs best on muddy trails, but is also capable of covering rocky, icy and tarmacked terrain. Unlike other trail shoes we’ve tested, we’re still able to run comfortably on road, but off-piste is where they really shine. Most striking on this black and gold number…

Insulated jackets have become popular over the years for their warmth, practicality and style, and you’re just as likely to see them worn to a pub as you are in the outdoors. But they’re a great complement to a triathlete’s gear cupboard, too. Especially for early mornings when waiting around before a race or for warming up after a bracing outdoor swim. The four on review here are being tested primarily on their warmth, for obvious reasons. We’ve considered the amount and quality of the insulation, its ability to loft and how well the jacket keeps warm air trapped inside. We’ve also looked closely at the fit of each jacket, the features on offer and their eco-credentials. For this test, we’ve decided to focus exclusively on synthetic-insulated options. This is…

We all need a little protein in our lives. For the health and development of body tissues such as muscles, bones and red blood cells, for making hormones and enzymes and to support the immune system. For athletes, protein consumed immediately after exercise will promote muscle recovery, growth and repair. Unlike carbohydrates, it’s not possible to build up stores of protein; you can only absorb a certain amount in any one sitting (about 4 grams per kg of body weight). Overloading on protein, too, will put an extra strain on the kidneys, or get converted into fat rather than help build muscle. As a guide, aim for around 1.2 to 1.6 grams or protein per kilo of body weight per day. As with all key food groups, protein from real…

“A common mistake is to plan a single point in time to move from one training phase to the next” The appearance of spring indicates a move to pre-season training, which generally marks an increase in race-specific work, including a greater number of high- intensity race-pace and supra-maximal training sessions. While pre-season is characterised by a shift in gear, care is warranted with rapid increases in intensity. Of all the training volume determinants (frequency, duration, and intensity) intensity provides the most potent stimulus and a concomitant increase in muscle damage and fatigue. GRADUAL INCREASE We’ve all experienced the delayed onset muscle soreness (DOMS, see p82 for more on this) following the first high-intensity sessions of the season. The appearance of DOMS is closely linked to a sudden increase in intensity,…