Table of contents for June 2022 in 220 Triathlon

For many age-groupers, saving a few hundred grams is perhaps best achieved by cutting down on some of life’s luxuries or staying away from the snack drawer in between mealtimes. But for those at the pointy end of the field, who are already pretty lean, mean fighting machines, every gram counts. And it’s to this endurance athlete that Fizik’s new Vento Argo 00 saddle will most appeal. Yes, this carbon saddle has an eye-watering recommended retail price of £259.99, but it also weighs just 136g for the 140mm size and 139g for the 150mm width. That makes it the brand’s lightest-ever short-nosed saddle. It’s been designed to provide maximum stiffness, minimal weight and improved stability while riding in aggressive, aero positions. Fizik says the latter is partly down to the…

“I used to be a keen trail runner, but recently running around after the kids has taken precedent” STAR LETTER Got an opinion to share? Then email us at fao220 @220triathlon.com CANI DO IT? Around six months ago I fulfilled a long-time dream of mine and expanded my little family to include an adorable one-year-old vizsla, whom we’ve named Bessie. In another life I was a keen trail runner, but recently running around after the kids has taken full precedent. Now with our new ball of energy, we’ve been doing some run/walks and learning the ins and outs of harness running and commands. It’s hectic but a lot of fun! Hopefully by the end of the summer we’ll be ready to enter our first 5km canicross event. I wondered whether…

30 August 2021 Takes the win in Slovakia at The Championship, Challenge Samorin. 4 August 2018 Sets up the victory for the Leeds I team at the British Triathlon Mixed Relay Cup in Leeds. 11 February 2017 Another strong sprint finish against teammate Jess Learmonth secures Lucy the win at the Cape Town ITU Triathlon World Cup. 15 October 2016 First place in Turkey at the Alanya ETU Final Triathlon European Cup. 26 June 2016 Pips Learmonth to the post at the Châteauroux ETU Sprint European Championships. 26 July 2015 Wins the European U23 Triathlon Championship. 4 August 2012 Sets the pace in the swim at the London Olympics to help teammate Helen Jenkins to fifth.…

LUCY CHARLES BARCLAY Charles-Barclay has a solid background in long-distance swimming. As a result, she kicks her legs a bit more than most triathlete swimmers would do which helps her maintain her rhythm and fairly high cadence. Being 5ft 7in she’s not super tall and doesn’t have very long arms, so actually, moving her arms a bit quicker allows her to keep the power on and move quicker. If her arms were longer, she’d need a huge amount of power and strength to keep her arms moving at the same rate – especially over [an iron-distance] 3.8km. HENRI SCHOEMAN Schoeman swam as a junior and has an ‘old fashioned’ style of technique. He reaches a little longer and relies more on smoothness and power for his speed rather than the…

1 Switch up your breathing. Note which side the waves are coming from and breathe to the other side to avoid getting a mouthful of water instead of air. 2 Shorten your stroke. A long ‘glide phase’ won’t do you any good if you’re getting thrown about. Use a choppier, shorter stroke with a higher cadence. 3 Sight higher. We usually advise only popping your eyes out to sight, but you might need to lift your head higher in waves. To avoid neck strain or your legs dropping too often, try to only do this when you have to. 4 Judge the waves. Try and time the catch phase of your stroke to when you have the height of a wave under your arm. If it’s a trough, you may…

Lightweight and supportive, stripped-back and maximal, old school and new age… the whole gamut of tri racing run shoes are on display here. The 361° Kairos exist in a league of their own, not for being outstanding but because of the training shoe feel in a race-day test that make them for long-course completers only. The Nike Air Zoom Alphafly Next% also exist in another world, possibly the 22nd century, looking and feeling like a shoe from no other brand. And yet, for all the tech on display and Kipchoge kudos, I just found them wanting in tri practice, suffering around tight turns and on city centre cobbles. And that £280 price tag also belongs in an era from the future. It’s a journey from the future to the recent…

The high scores across the board are evidence that trisuit design is alive and well, with those on a tight budget and athletes with lofty racing goals all being catered for in this men’s test. And yet there are still frustrating flaws at play here, the zipper issues with the Santini Ironman X being an obvious – yet easily fixable – example. The Zoot Elite Triathlon Aero Racesuit, meanwhile, struggles to create a clear identity for itself and we’re still struggling to see on which tri arena it would excel for the high price. Staying on monetary matters, the Aptonia Short-Distance Trisuit from Decathlon really is a decent debut tri-suit for the £40 outlay, and we’d really like to see the French giants produce a mid-end suit. The Orca Athlex…

The Boardman SLR 8.8 Disc (£850) is another value-packed option from the Boardman brand. Its triple-butted aluminium SLR 8.8 comes with 10-speed Tiagra, including an 11-32 cassette, and Tektro mechanical disc. Boardman’s SLR 8.9 (£1,150) is one of your least-expensive routes into the world of carbon. The carbon frame with aero tube profiles is paired with a carbon fork and the respected Shimano 105 groupset adds to a great-value package. The Triban RC120 Microshift Disc (£499.99) uses the same frame, fork and Promax disc brakes. However, the gearing is from MicroShift’s 8-speed set-up with a Shimano compact chainset and a wide-ranging 11-34 cassette to give you plenty of gears. Our test bike’s big brother, the Triban RC520 (£849.99), has the same 6061 aluminium frame but its notable component upgrades include…

Preparing nutritionally for a competition is a complicated business. Google what to do and you’ll find conflicting advice about what and how much to eat. Everybody has an opinion! The fact is, what works for one doesn’t work so well for another. Our bodies react to competition in different ways, so it’s important to develop your personal strategy during training. The theory is that you want to supercharge your muscles so they’re ready for the race of their life! Tapering [see p68 for our Tapering Masterclass] contributes towards this; carbs are converted into blood glucose and used for energy, or stored as glycogen in the liver and muscle. You’ll be jittery and desperate to squeeze in a few more miles, but reducing the length and intensity of your training f…

FEEL FOR THE WATER Q I keep hearing about ‘feel’ when swimming. What does this mean and how can I do it better?! Karl Orson A The more effectively you can feel the water, the faster you can swim. The hands are extremely skilled in perceiving sensory information and at producing very nuanced movements. However, there are two issues that triathletes will run into that prevent them from taking advantage of the genius of their hands. Firstly, the hands simply aren’t as keyed in to the information the water presents as they could be. The water is a foreign environment and most humans aren’t naturally attuned to what the water is conveying. Secondly, learning comes from novel experiences. When you’re consistently using the same arm actions with little variation, there’s…

RDX KETTLEBELL FROM £17.99 These colourful sand-filled kettlebells are designed for a variety of strength-based activities and functional movements, including swings, squats and deadlifts. They’re available in five different weights, ranging from 2-10kg. rdxsports.co.uk FINIS DRYLAND CORD £34.99 These swim cords from Californian swim brand Finis attach to an anchor point of your choice so you can practise your swimming techniques from the comfort of your home to improve strength and range of motion. ›nisswim.com THRUDARK WEIGHTED VEST £160 If you do your S&C workouts at home, this 10kg weighted vest is a handy addition to your home gym. Padded straps aid comfort. thrudark.com…

1 @triathlon_worldrecord_andy Day 10 of Guinness World Record; 70 consecutive 70-mile triathlons in 70 days done! 1/7 of the challenge done! That’s a total distance of 703 miles covered so far. 2 @yiannis.christodoulou Quote of the week! No matter how many times you get knocked down, keep getting up & move forward. 3 @berkshiretrisquad Once again, a great BTS social event at Lee Valley Velopark. 4 @becksywecksy First swim of 2022! About time. Swim therapy at its best. Missed these lido skies… 5 @jase140.6 The final .2 #26.2 #manchestermarathon 6 @triathlonboon Had the most amazing trail run this weekend in West Bay, Dorset! Over 250m elevation climbs along the Jurassic Coast cliffs! Can’t wait to explore more runs in the Cotswolds this weekend! 7 @tri_dad86 Another Friday and another brick.…

JOHN WOOD Award-winning triathlon coach John Wood is a former international swimmer and GB age-group triathlete and has coached multiple national finalists and champions. tri-coaching.co.uk HELEN WEBSTER As well as being 220 Triathlon’s editor, Helen is a qualified open-water swimming coach who enjoys helping new open-water swimmers build confidence. helenwebster swimcoaching.com RICHARD SMITH Performance coach Richard has over 20 years’ experience of working and coaching in elite sports programmes and has raced all over the world. He heads up Tribal Triathlon. tribaltriathlon.co.uk PAUL NEWSOME Founder of coaching company Swim Smooth, Paul won the Manhattan Island Marathon Swim in 2013 and has swum the English Channel. Based in Perth, Swim Smooth coaches can be found globally. swimsmooth.com…

Once you’ve got your first few triathlons under your belt, you might want to start thinking about being competitive. What do we mean by this? Well, just like you might have a plan on the bike or run to be as fast and as efficient as possible – bearing in mind the course layout and conditions – here you’d do a similar thing in the swim. Marginal gains can be found in the water by choosing the best kit for your stroke and buoyancy, by positioning yourself in the best spot within the swim pack and by having clear tactics around how you approach the course. Knowing the best way to turn around a course marker buoy for example, or being able to draft a faster swimmer, will allow you…

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. WAHOO SPEEDPLAY POWRLINK ZERO DUAL SIDED POWER PEDALS “We found the Powrlink pedals were impressively accurate on every ride” £849.99 Wahoo’s latest release has a high price, but is it worth it? Wahoo has taken its acquisition of Speedplay beyond simply rebadging with the launch of Powrlink Zero, adding a power meter to the existing Speedplay Zero design which means you can clip in on both sides of the…

From maximal to barely-there, the shoes on offer in this year’s race day runners test were each hugely different in make and purpose. The On Cloudmonsters are clearly primed for logging the long training miles and aren’t light or lean enough to fit the race-day bill, though we did love their support and bounce. Though the firm favourites of many, the Asics Metaspeed Skys just didn’t fit us quite right, nor felt stable enough for us to power through those tempo efforts in confidence Meanwhile, the Salomons wowed in last year’s test and would be a propulsive and light option for short-course racing. Sitting near the top of this test are the Hoka Carbon X3s, which we found the most versatile and supportive for a wide range of distances, completing…

Optimising aerodynamics requires a close-fitting suit. With the female form coming in many shapes and sizes, finding a high-performance tri-suit’s a very personal affair. Several of the suits on test are premium products with premium prices to go with them, so it’s critical that they’re not only comfortable, but also fit well to reap all the tech benefits brands have invested in. Shorter athletes may well find Zone3’s suit to be perfect for propelling performance with unquestionable aerodynamic technology. While there’s a lot to like with Huub’s tri-suit, which impressed with its simplicity and value for money, for a long course suit we just wish the brand had given it better storage. Both the Castelli and Assos suits feel opulent and refined, offering high-end performance gains. Both are well suited…

SPAGHETTI WITH FRESH HERBS PREP 5mins COOK 12mins SERVES4 INGREDIENTS • 400g spaghetti • 4tbsps extra virgin olive oil • 2 cloves garlic, crushed • 1 dried chilli, crushed • 4 canned anchovy fillets, finely chopped • Grated zest of 1 lemon • 150g fresh herbs, chopped (any combo will do – parsley, basil, chives, mint, oregano, marjoram) • Grated parmesan to serve Bring a large pan of salted water to the boil and cook the spaghetti according to pack instructions. In a large non-stick frying pan, sweat the garlic in the olive oil over a very low heat for a minute. Add the chilli, lemon zest, anchovies and herbs and stir until the herbs have wilted. When cooked, drain the spaghetti, reserving some of the cooking liquid to prevent…

ANDREW SHEAFF Feel for the water Andrew is a swim coach at the University of Virginia, the reigning NCAA champions. JOEL ENOCH Training volume Joel is an award-winning triathlon coach and GB age-group triathlete at world and European championship level. JOE FRIEL Efficient running Joe is a coach, co-founder of TrainingPeaks.com and author of the global best-seller Training Bible series of books. NIK COOK Cycling in wind Nik is a writer, author, coach and athlete based in the Peak District. He specialises in health, fitness, endurance and adventure sports.…

‘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…

One of the overriding concerns of the novice triathlete is properly navigating the amount of faff required before their first race. Kit laid out meticulously the night before with a ‘I’m sure I must have missed something’ vibe will feel familiar. So too the ‘What the hell do I do now?’ emotions of arriving slightly stressed at Ironman registration to be handed different coloured plastic bags and a sheet of stickers. “Given the pros race for their livelihood, they should pay a bit more attention to detail” But you shouldn’t give yourself such a hard time. I’d wager that it’s precisely because newbies believe they’re so prone to mistakes that their diligence results in comparatively few. Of course, there’ll be learnings through the event, a chance to do this or…

She’s a powerhouse when it comes to 70.3 racing, with numerous Ironman, ITU, and Challenge wins under her belt, but 30-year-old Lucy Buckingham (née Hall) is also one of the first generations to grow up in triathlon, starting at the ripe age of eight having followed in her dad’s footsteps. Fast-forward a few years and she’s taking on the world’s stage at the London 2012 Olympics. Chosen as domestique to Helen Jenkins, Buckingham scored the fastest swim leg of the race, and propelled Jenkins on to secure an impressive fifth place. Known as La Sirène (mermaid) in France for her incredible swimming ability and fiery red hair, Buckingham’s fired-up and intent on making a name for herself this season. 220: You started the new year by getting married to long-term…

THINK BODY POSITION I always think body position is a big thing in the water. If an athlete’s quite high in the water, it tends to bode well. It’s hard to really come up with a drill for that but I always think about my hips and try to keep them up. GET SOME RHYTHM When you watch some of the really great swimmers like Michael Phelps, they have that ‘ba dum, ba dum’ rhythm. It’s smooth. And when the rhythm is there, that’s when the strength’s in the right places; they propel themselves forward. A good drill for rhythym is the 6-3-6 drill where you kick for six, do three arm pulls, kick for six, then you do three arm pulls on the other side. DON’T FORGET TO KICK…

Short-sleeved tri-suits are increasingly ubiquitous across all triathlon distances, the benefits being better sun protection, aerodynamic prowess and, yes, a greater aesthetic appeal over the older vested sibling. The downside can be restriction on the swim and the possibility of chafing from the increased number of seams, so choose your sizing wisely. As the popularity has risen, so has the affordability, with the prices of the suits here starting at an inflation-friendly £40 (you can also spend a hefty £200+ if your racing needs desire). As already stated, finding the right fit is essential for race-day comfort and aerodynamics, so study the sizing charts and returns policies intently. Also key is what your intended triathlon schedule and future goals will look like. Some of the suits here, in the pads…

SETTLING INTO YOUR RHYTHM Coach Kate Offord, Smiling Tri Coach Benefit This swim ensures that you can retain some ‘feel’ for the open water, while providing much-needed sharpening to deal with the adrenaline of race day. Warm-up Easy 400m to acclimatise to the temperature. Focus on smooth breathing (inhalation and exhalation) and building a rhythm. Main set 2 x 400m laps (or smaller loops) working on starting hard and being able to recover. Swim 25 strokes hard (at 8/10 RPE – rate of perceived exertion, 10 is maximum) to replicate the adrenaline at the start of a race. Add a further 2 x 15-20 stroke surges at 8/10 RPE in each 400m lap. Practise settling back into your rhythm for the remainder of the lap. Rest for 30secs between laps.…

The combination of strength/ power alongside endurance training is an integral part of training programmes for most sports. But, it’s There are several rules which will help ameliorate the CTE. Firstly, if, on any given day’s training the priority is to improve strength/power, the resistance-training session should be performed prior to the endurance session and particularly true of multi-event sports where the development of strength and power is crucial for performance and injury prevention. This combination of strength/power and endurance training at the same time is called ‘concurrent training’, and the pressure to deliver both determinants of performance simultaneously is heightened as we approach the competitive season. Experience and research have taught us that training for strength/power at the same time (often on the same day) can have a negative…

Q What’s the difference between anaerobic and aerobic? A Anaerobic is when your body produces energy without utilising oxygen, stimulated by exercise that’s at high intensity. Aerobic is the use of oxygen in the body’s energy- generating process. Aerobic exercise involves or improves oxygen consumption by the body. Exercise intensity is usually moderate. Q How do you calculate fuel intake during a triathlon? A In general, you have enough stored carbohydrates in the form of glycogen for up to 90mins of exercise, albeit this can vary by individual and intensity. But when taking on energy products, the classic wisdom is around 60g of carbs per hour in an easily digested form like gels and blocks. This will meet the needs of most when it comes to fuelling your sprint- and…

HOW TO GET THERE Several UK airlines fly direct to Majorca. An under-3hr flight time also gives you the opportunity to ride on your arrival and departure day. I flew with Ryanair from Edinburgh to Palma and then took a 1hr transfer to the hotel. WHERE TO STAY I stayed at the 4-star Hotel THP Felip in Portocristo (thbhotels.com), 20km from the race venue. There are also a range of hotel options on the race website. HOW TO MAKE A WEEK OF IT Many of you will want to ride on other days of your stay. Paul Carr and his son Michael run a long-established guiding and rental company from Calla Millor (cyclingtoursmajorca. com).…

I love triathlon. I know that’s an obvious thing for a columnist in tri’s number one publication to say, but it’s true. And you, dear reader, can be my witness that by all that I hold sacred, I absolutely cannot wait for this year’s season to start. But, it’s not for the reasons you might think… Like all of us, I’m always keyed up for the season ahead at this time of year, but it’s more than my annual new-season enthusiasm, for which the expression ‘a triumph of hope over experience’ was invented. I honestly don’t remember a time when I have more eagerly awaited my first race, and my mind is brimming with excitement about whether I will finally overcome my three main obstacles to triathlon greatness – qualifying…