Innehållsförteckning för Summer 2017 från Triathlon Plus

ISSUE 105 / SUMMER 2017 The key to triathlon is balance, not just between the three individual disciplines but between your mind and body; between strength and conditioning and training; technique and kit. We’ve packed this final issue of Triathlon Plus with features to reflect that very delicate balance, with pilates moves (p50), mindfulness training (p54) plus tips how to achieve the best aero position on the bike (pTZ5). We also show you how to get to the start line in under a month (p32) and how to avoid letting your sodium levels steal your PB away (p42). We hope this advice and all the training tips and guides we’ve provided over the years will help you achieve your goals, whatever those may be. This is sadly the final issue…

Triathlon mixed relays will make their debut at the Olympic games in Tokyo 2020. The announcement by the International Olympic Committee in June was greeted with delight by athletes, fans and triathlon organisations. Marisol Casado, president of ITU and IOC member, said: “We are absolutely delighted with this decision. We’ve been pushing for the mixed relays to be included in the programme for quite a long time, as it is an event that gives the sport something very important: a sense of team building. But most important, it is an event that demonstrates that women and men can compete together but both are equally important to the success of the team.” Mixed relay sees two women and two men each complete a mini triathlon before tagging their teammates in a…

Triathlon Plus says goodbye after eight years with a fantastic final magazine Jonny Brownlee beats brother Alistair in the ‘Deliverbrew’ Yorkshire Tea challenge Celebrities will take part in inaugural Superhero Tri designed to involve disabled children Triathlete dad who collects son from school in Oklahoma wearing only speedos is an on online sensation A £5,000 bike was stolen from agegroup transition at WTS Leeds GB favourite Jodie Stimpson had her £7,000 bike stolen from her car boot Alex Yee, teenage GB triathlete, crashed in Italy fracturing his vertebrae and ribs Brazilian pro Ariane Monticeli tested positive for EPO the day before 70.3 Buenos Aries TRIOMETER THE HIGHS AND LOWS OF THE TRIATHLON WORLD…

Check out the four week “last minute” triathlon training program on page 38 and you’ll notice there are several bike-to-run workouts (known as brick sessions). These are a great way of increasing your fitness and confidence in the last few weeks before a race. Research suggests that it’s the first five minutes of running after cycling that are the most stressful for your body. For this reason, we prefer to keep brick sessions relatively short, to help your body adapt to those first five minutes. When you do these brick sessions it’s also another opportunity to practise the other elements of your transitions, such as slipping your running shoes on quickly. FAST TRACK YOUR ORGANISATIONAL SKILLS With just four weeks to go before your triathlon, there’s no time for messing…

1. Hip twist Develop dynamic stabilisation around the hip and core endurance for a steadier pace. Starting position: Seated position, with hands placed behind the body, arms straight, legs together, extended toward the ceiling. Exercise: Inhale to prepare. Exhale to circle both legs clockwise back to the starting position. Inhale and pause. Exhale to circle both legs in a counter clockwise motion back to the starting position. Repeat 5x in each direction. Modification: If the hamstrings are tight or the core is strained, bend the knees at a 45 degree angle, which lessens the lever and takes pressure off the abdominals and hamstrings. Expert tip: Pay attention to small details like the elbows and arms. Arms should be straight but not hyperextended, and the torso should remain long and straight,…

Often in triathlon, people search for those “marginal” gains that may help performance but neglect some of the fundamental basics. Having good quality and sufficient sleep is critical for recovery and performance. Those of us with young children will understand how a lack of sleep affects us both emotionally and physically. Chronic sleep deprivation, two to four hours over a two-week period, will affect performance in the same way that going without sleep for 24 hours will. WHY DO WE SLEEP? Sleep is the body’s way of resetting and re-establishing its equilibrium. This is from a metabolic, hormonal and nervous system perspective. As with most things we are all individual and require different amounts of sleep to function optimally, but most people have a good idea of how much sleep…

Mark Golton MSc MCSP consultant physiotherapist/ clinic director Q. I bent over halfway through a run to fix my lace and there was a horrible click. When I stood up I had to pull my knee back into shape. It’s still tender and aches around the kneecap when I run. Faye Tudor A. Best guess, it sounds like you may have had a small subluxation of your patella. Knees can be tricky as there are many causes for injury. It may have been a combination of tightness or fatigue from running, coupled with a slightly awkward bending that has led to your patella slipping slightly. This isn’t uncommon. This can pinch or irritate surrounding tissue, which can become inflamed and tender. Some people are more at risk due to a…

This issue, Training Zone has got an international flavour, with input from Expatriés International Triathlon Club of Paris. The club trains in locations all over Paris, including the Stade Emile Antoine, the Henri de Montherlant and Mourlon swimming pools, Champ de Mars park and Jacqueline Auriol sports centre. The club also organises an annual Super Sprint event (pool swim, plus Wattbike) in March, while team participation events include races at Versailles, Enghien-les-Bains, Aix-en- Provence, Deauville, Paris and Chantilly. ABOUT THE CLUB Expatriés Tri is made up of 120 English-speaking members that come from 20 countries, so it’s a deeply multicultural club that’s constantly changing. The repatriated move on and new members join year round with new goals, new skills and new expectations, which keeps things fresh. At any given training…

We’ve all seen the pros tucking into an aerodynamic position, but when we try it, it’s not uncommon to find that we’re in difficulty before long. Often, this is because we’re not trained to it and there’s the inevitable result of pain or injury. A great portion of learning to maintain this posture during competition is managing lower back fatigue and pain. Unfortunately, we must accept that it’s part of the process of getting stronger when we train for an aerodynamic position. Here are our tips to help you maintain your aero posture. • PLACING YOUR HANDS Practise maintaining positions on the drops and on your aero bars. Keep elbows in and stabilise your torso by engaging your core muscles. This aerodynamic profile allows for smoother airflow around your body…

PHIL MOSLEY Coaching Editor Phil is currently enjoying life in Perth, Australia as a writer and triathlon coach. He squeezes his triathlon training into the spare moments when he’s not working or looking after his daughter. He has written over 100 triathlon training plans, available via his website myprocoach.net, where he also keeps a popular monthly training tips blog. GUY KESTEVEN Guy Kesteven has been testing bikes and components professionally for 18 years, and was riding every bike he could try for a decade before that. That gives him an unparalleled knowledge base to compare everything from affordable first bikes to state-of-the-art superbikes. AMY KILPIN Our columnist Amy is an age-group long distance triathlete and a world champion qualifier in both ITU and WTC racing. She documents her triathlon success…

MIDNIGHT EXPRESS A midnight setting sun will shine down on the finish line of the inaugural Ironman 70.3 Lahti, Finland, on 30 June next year. In a break from tradition, racers will start their long distance event in the late afternoon to take advantage of the unique location and surroundings to create a once-in-a-lifetime experience. For information and to register see ironman.com WORLD PARATRI SUCCESS British paratriathletes Steve Crowley (PTS4) and Bret Crossley (PTHC) scooped silver and bronze medals at the Paratriathlon World Cup in Besançon, France, last month (June). Rio Olympian Phil Hogg (PTHC) and John Fulton (PTS2) celebrated strong fourth place finishes, just missing out on podium places. GOLDEN GIRLS GB’s Jessica Learmonth and Kate Waugh scooped senior and junior gold medals at the ETU Triathlon European Championships…

RUN ANGEL £85 runangel.com Running alone or late at night can be a scary prospect for many people, but now you can put your mind at rest with the latest wearable technology from Run Angel. While it won’t track your cadence and heart rate, it will allow you to send a message to selected people if you trigger the alarm while out on a run or even just walking alone at night. It will send a text or email with your exact location, date and time the alarm was triggered, as well as emit an extremely loud alarm to alert anyone nearby to your location. The alarm is chargeable and not too bulky, but you’ll need to keep your smartphone with you to take advantage of the Bluetooth connection. TILE…

‘APPY RUNNING For many a triathlete the run is a discipline to be endured – wobblylegged and exhausted - en route to the finish line. But imagine being able to run like a champion, fresh, strong and fast – even after a gruelling swim and bike? Saucony’s Human Performance & Innovation Lab has launched a Stride Lab app (free to download on iTunes) – an interactive tool that runners can download onto their mobile and use to transform their running ability. The programme evaluates the runner’s stance, mobility, stability and stride before creating a customised (and constantly evolving) plan of run-specific exercises and drills to improve their ability.…

WHAT: BLOODWISE BLENHEIM PALACE TRIATHLON AND BRITISH ELITE SPRINT TRIATHLON CHAMPIONSHIPS WHEN SUNDAY JUNE 4 2017 WHERE: BLENHEIM PALACE, OXFORDSHIRE WINNERS SOPHIE COLDWELL 01:05:51 GORDON BENSON 00:58:26 GB elite triathletes stole the show at the Bloodwise Blenheim Triathlon, which also hosted the prestigious 2017 British Elite Triathlon Championships. Both Sophie Coldwell and Gordon Benson clocked up spectacular results to dominate the podiums of the event, which claims to be the most stunning triathlon in the world. Victory was all the sweeter for Coldwell as it was her eighth attempt at the title. It marks a second great result for the Loughborough-based athlete following her career-best fourth place in the World Triathlon Series Yokohoma race earlier this season. Coldwell dominated the women’s race from the off, exiting the water first with…

This training plan is designed for novices, who are considering doing a triathlon with just fourweeks dedicated preparation. It’s written in simple terms, without too many different training zones or fancy terminology. If you already have some triathlon fitness you could always extend the sessions to suit your level. This plan is written as a bare-minimum triathlon training guide, rather than a high performance plan. If you find the daily workouts tough, don’t despair. The first two weeks of any new training regime are always the hardest. After that your body will adapt and the routine will feel more manageable. If you’re really struggling you can break the workouts into smaller parts, with frequent short rest periods. In some ways the training is the easy bit, the other advice in…

Notes and key The Race List AT THE TIME of going to press, some race details were yet to be confirmed. Before entering a race, or if you can’t find your favourite event here, please contact the organisers for the most up-to-date information. Distances given are: for triathlons, swim/bike/ run; for duathlons, run/bike/run; and for aquathlons, swim/run. Swim distances are in metres up to 999, then kilometres. Bike and run distances are in kilometres unless otherwise stated, with ‘M’ denoting distances are in miles. LISTINGS PROVIDED BY FINDARACE.COM 16 JULY ETON DORNEY TRIATHLON Eton Dorney, Windsor Distance: various votwo.co.uk 16 JULY FUGITIVE HALF IRON DISTANCE Marlow, Buckinghamshire Distance: 1.9km swim, 86km bike, 20 km run f3events.co.uk 16 JULY CITY OF BIRMINGHAM TRI Sutton Park, Birmingham Distance: various uktriathlon.co.uk 22 JULY…

Make a success of your season by stacking up objectives in your favour. Objectives help you keep your focus while you train, while they also allow you to build up confidence as you succeed on multiple levels. Here’s how. • CHOOSE A GLOBAL OBJECTIVE Select three target competitions for your season leaving four to eight weeks between races to allow sufficient time for specific preparation and recovery, and ideally, three separate form peaks. • CHOOSE A RESULTS OBJECTIVE This is a time-related objective tied to your global objective. Perhaps your goal is to finish in the top 10 in your age group at one or all of your events. Possibly you are hoping for a personal best on the run or to save time in transition. Knowing your results objective…

As many know, triathlon is a lifestyle that requires a large time commitment. If you balance your training between the three disciplines as well as with the other portions of your life, you’ll be able to maximise your energy and potential for success. To do this, you should imagine training as a recipe. Make a list of the ingredients you need to achieve your goals, incorporating balance. Also, being flexible in your training schedule from week to week will get you the best results in the long run, as you’ll be able to adapt to tiredness more effectively. 1 MANAGE EXPECTATIONS Set realistic training expectations for yourself. Maintaining balance with family, work and other parts of your life will be positive for your training in the long run. Effective training…

UNSTOPPABLE LUCY CHARLES’ winning streak shows no sign of waning. The former swimmer, just 23 years old, continued to dominate the world triathlon stage by stealing victory at the inaugural THE CHAMPIONSHIP 2017. Her latest result marks a staggeringly successful season for the athlete following her wins at Challenge Lisboa and Ironman Lanzarote. The race attracted particular attention for its controversial 20 metre drafting rule and for its “best line-up of professionals ever in the history of middledistance racing” claimed organisers, Challenge Family. With no clear favourites in the women’s race, commentators agreed it was wide open. Big names vying for the title included three times world champion Heather Wurtele (CAN), iconic Australian athlete Annabel Luxford and Emma Pallant, winner of Challenge Mogan Gran Canaria earlier this year. As usual,…

WRITE TO: TRIATHLON PLUS, KELSEY MEDIA, CUDHAM TITHE BARN, BERRY’S HILL, CUDHAM, KENT TN16 3AG triathlonplus.ed@kelsey.co.uk LETTER OF THE MONTH WRITE IN AND WIN A LAZER Z1 AERO HELMET Mind the gap I’M ALWAYS REALLY diligent in the sun and pride myself on never burning, even when I’m out training or racing for hours. In the three years since I’ve taken triathlon seriously, I’ve completed three Ironman and three half distance races. However, and as you can see from the photograph, at Ironman Lanzarote recently, I was caught out by my tri suit’s mesh ventilation panels and wanted to warn your readers that suits don’t always offer complete protection. Before the race, I put on my tri suit then covered myself in P20 factor 30 and also had more sun…

STRETCH BOOK We all know we should be stretching more. But when time is short, and knowledge is sparse, good intentions can fly out of the window. Lexie Williamson, a British Wheel of Yoga and Yoga Sports Science instructor who regularly works with athletes, including triathletes, has devised The Stretching Bible (£16.99; Bloomsbury.com) with those common obstacles that stop us rehabilitiating properly in mind. As well as specific moves for every part of the body, Williamson has devised a series of stretches for 20 different sports which include running, swimming, cycling and triathlon. Each section features six warm-up stretches and 10 cool down moves designed to reduce injury, build strength, and enhance performance.…

JENNIE BARDRICK Age 29 From Rayleigh, Essex Finish time 1:35:30 I DID THIS race completely on a whim and with just two weeks’ notice. Despite having done no training (which I wouldn’t advise!) I thought ‘why not?’. My fitness levels were good and I really wanted a challenge that would push me physically and mentally. I’ve done triathlons at Blenheim and London previously but hadn’t got on a bike for three years or swam for maybe two! After sourcing a bike (thanks dad), a wetsuit (thanks Tri n Swim Well) I was ready to go. The course was amazing; the 500m swim in the estuary was surprisingly pleasant. The start was broken into six waves, a good size so that you felt safe and uncrowded in the water. I was…

Unless you’re already a swimmer, this discipline will be your biggest challenge. Swimming is 60 per cent technique and 40 per cent fitness. Even if you’re a determined person who practises every day, you’ll still make slow progress if your technique is bad. So if you can’t already swim 400 metres non-stop you’ll need to take drastic action now, otherwise you’ll struggle on race day. Our advice is to sign up to a series of adult swim lessons. Aim for two lessons per week up until race day and you should be fine. Think of it as an investment in yourself. The ability to swim well is the gift that keeps giving. You won’t ever regret it. OPEN-WATER SWIMMING After a couple of weeks of building your swim confidence it…

“I remember thinking ‘what have I done wrong in life to have this?’” Stepping out of the shower, Lee Davies was surprised how hot and wobbly he suddenly felt. Just an hour earlier the 23-year-old had felt invincible crossing the finish line of a 10k. But now, slumping to the floor, he felt decidedly unwell. Minutes later, Lee was being blue-lighted to hospital. He’d suffered a seizure. “Thankfully, my girlfriend, Sarah, found me and phoned for an ambulance,” says Lee, now 33. “My temperature had suddenly soared to over 40 degrees – causing convulsions.” For the next three weeks, Lee remained in hospital undergoing a barrage of tests and scans before doctors finally gave their devastating diagnosis. Not only did Lee have a brain tumour but, because of its location,…

1 RAPHA PRO TEAM MID-WEIGHT JERSEY £135 rapha.cc Every tiny detail of this jersey is meticulously crafted. The zip works one handed, the collar has a comfortable lining, the pockets are mesh-backed to help breathability, there’s a hidden message in the zipped pocket and a ‘storm flap’ conceals the zip. It’s a race cut – short and close fitting, and the irresistibly soft and stretchy mid-weight fabric is ideal for days when the wind has lost its bite. Opt for the flashier pink or blue, if you want to stand out more than the subtle black version. OVERALL 2 CRAFT VERVE GLOW £60 craftsportswear.com Nothing on test rivals the Verve for a feeling of lightness. This is quite an achievement given the superb reflective detailing on its chest, back and…

Open-water training is an opportunity to simulate typical race scenarios without the stress of competition. Training with team mates allows you to practise situations you will likely face on race day. This is your time to build confidence in your ability to respond to the unknown and unexpected. 1. Prioritise orientation Maintaining awareness of your position on the swim course saves you extra mileage and energy. You should practise swimming towards and around buoys. In order to spot your target, raise your head forward every four breaths to identify your target and keep yourself in a straight line. Also pay attention to your technique. For example, not pulling out or in during the stroke so that you can trust it to keep you moving forward. 2. Adjust your stroke Develop…

Preparing a detailed plan for race day allows you to relax and focus on the competition. When you have this memorised, you can then begin visualising before race day and continue as soon as you arrive on site. Give yourself every advantage so nothing can surprise you and drain your energy. 1. PLAN YOUR TIME Make a detailed plan of what you need to get done before your wave departure. Include parking, bib pick up, allowing for long queues, laying out your kit and visiting the venue. Add up the segments and count backwards to calculate your ideal arrival time. 2. TAKE A SPIN Ideally, explore the first and last metres of the cycle course paying attention to the exit area (noting if it’s a straight line, around a bend,…