Home//Triathlon Plus/August 2016/In This Issue
Triathlon Plus|August 2016WelcomeSubscribe today SEE PAGE 104 “It’s a bumper issue this month because we’ve included a free 32 page Swim Supplement. It’s no surprise that the swim leg puts off most wannabe triathletes or seriously scuppers the PB attempts of more experienced competitors. Poor stroke or lack of ability means that fewer triathletes reach their potential, but it doesn’t have to be the case. That’s why this issue is packed with swim drills to improve your technique and to make you go faster (SSp6). Plus how to choose the best wetsuit and goggles for you (SSp18) and which are the best pool aids to use in your weekly sessions (p42). However, it’s not all about swimming, we take a look at how strength and conditioning can be used as part of…1 min
Triathlon Plus|August 2016GLORY DAYS - ON HOME SOILAlistair Brownlee smashed the competition at the Columbia Threadneedle World Triathlon Leeds (June 12) – delighting the fans who turned out in their thousands to roar him on to victory. Younger brother Jonathan won silver in a clear demonstration that the Brownlee boys are back. After a hard 1,500m swim in Waterloo Lake at Roundhay Park – a lightning-quick Alistair blasted his way out of transition and sprinted up the first punishing hill, tearing the field apart. As Alistair held back the lead pack, looking over his shoulder for his younger sibling, Jonathan was able to join him but even so he was no match for his brother by the time they set off on the run. Looking in his best form since the ITU World Triathlon London last May,…2 min
Triathlon Plus|August 2016DOWN UNDER FOR IRONMAN 70.3 WORLD CHAMPSTHIS YEAR’S IRONMAN 70.3 World Championship race crosses to the Southern Hemisphere for the first time ever. And athletes who have qualified for the iconic event at Mooloolaba on Australia’s Sunshine Coast have been promised a fresh, challenging course. Organisers have guaranteed rolling surf, soft sand and a lumpy, undulating ride into the hilly hinterland and Mooloolaba hills. The beachfront resort has hosted the Mooloolaba Triathlon Festival and the ITU World Cup races for several years. However, the course for this particular world championship will provide a whole new challenge as local professional triathletes Caroline Steffen and Josh Amberger attest. “The surf swim is a first and anything could happen with a beach swim,” says Amberger. “The race could break up with the surf conditions or the run on the…2 min
Triathlon Plus|August 2016CAN YOU TAME THE ‘BEAST OF BEDFORDSHIRE’?RACE THIS THE BEST PLACES TO TEST YOURSELF DETAILS What The Bison Duathlon Where Dunstable Downs, Bedfordshire When 8 October 2016 THE BISON IS the UK’s newest and apparently toughest duathlon – launched by Tri One in conjunction with the Triathlon Trust (the official charity of British Triathlon) and The National Trust. A crisp fiver from every race entry will go directly to the Trust to inspire future generations to take up the sport. Rav Dighe of Tri One says: “This venue is considered a haven for gliding and kite flying, which tells you how hilly it is. The race HQ and transition area will be at the Gateway Centre, which sits on the highest point in Bedfordshire.” Choose from the Bison (13k run, 30k bike, 13k run) or the…2 min
Triathlon Plus|August 2016WINDSOR TRIATHLONWHAT WINDSOR TRIATHLON WHEN 12 JUNE WHERE WINDSOR GREAT PARK, BERKSHIRE Former Olympian Stuart Hayes and two times world duathlon champion Emma Pallant returned to Windsor to defend their titles and once again emerged victorious. In what could have been an action replay from last year’s race the athletes, both members of Team Dillon, shook off competition on the run and crossed the finish line clear winners. Around 2,000 triathletes took on the 26th iconic swim, bike and run race that started in the River Thames and finished in the shadow of Windsor Castle. As an added pressure for the defending champions, they faced a challenge from ambitious age-groupers who earned a slot beside them. Racers who could complete an Olympic distance in under 2:30 hours got the chance to…2 min
Triathlon Plus|August 2016STRENGTH TRAINING IS IT ESSENTIAL?Let’s face it, finding enough time for triathlon training can be a real struggle. Even when you’re doing a fairly minimal two swims, two rides and two runs per week it still seems like a lot. The prospect of adding an additional strength session or two can seem impossible with a full-time job and a family. So what’s the solution if you’re strapped for time? Should you ditch strength training in favour of the swim, bike and run? Or should you head to the gym in your muscle-vest and ignore the triathlon workouts? In this feature we’ll take a look at the evidence to help you make the right decision. And if you decide to go ahead with strength training we’ll give you some simple suggestions to get you started.…4 min
Triathlon Plus|August 2016EIGHT TOP SWIM TOYSIf you’re getting bored of plodding up and down at your local pool, a quick shopping trip could be all you need. There are all kinds of swim toys on the market and we’ve pick eight of the simplest and best. But before you rush off to your local sports shop with your wallet in hand, it’s worth knowing that some pools don’t allow the use of certain swim toys. For example, hand paddles, fins and snorkels are often banned at local authority leisure centres, where stringent health and safety rules prevail. You can usually use them at gyms, hotels and school pools or in club sessions. Aside from that, swim toys are a great addition to your swim bag. 1 Finis Tempo Trainer Pro theendurancestore.com £31.50 This small yellow…5 min
Triathlon Plus|August 2016OPERATION IRONMAN“I never thought I’d be grateful for having a spinal cord tumour but it turned out to be quite a blessing” To say George Mahood, a writer from South Devon, was a pretty inexperienced triathlete two years ago is no exaggeration. The father of three had only taken part in one pool-based sprint triathlon but didn’t go back. George relied on a few marathons and his regular football games to keep himself fit and healthy, so it was a big shock when in April 2014, he was diagnosed with a spinal cord tumour. “I started noticing back problems and getting pains in my legs. After some physiotherapy, which didn’t help, I was sent for an MRI scan in August,” explains George. “I was diagnosed with a spinal cord tumour at…7 min
Triathlon Plus|August 2016RACING OR FINISHING?That great Australian running coach, Percy Cerutty, once laid out what he considered to be the essential points of running a marathon; run a hundred miles in a week, be able to run 10 miles in 50 minutes, comfortably do a training session of three by five miles at speed. Okay, hands up at the back all you triathletes and distance runners out there who regularly do that in training? However there are thousands upon thousands of runners who will go out perhaps three or four times a week and run maybe between five to 10 miles each time, putting in a longer run as marathon destiny approaches and they will finish the marathon and be rightly proud that they have done so. What Cerutty had described was how to…4 min
Triathlon Plus|August 2016DRESS FOR SUCCESSWHAT TO LOOK FOR Comfort Don’t just look at your reflection in the fitting room – crouch down, bend into an aero position, jog on the spot, perform a swim action. If you feel any restriction, or chafing, it’s not the suit for you Chafe-free zip Look for flaps of material that sit correctly, a garage (protective pocket to cover the zip head) or just good design that prevents the zip from coming into contact with skin. Comfy chamois These vary from fleecy material to technical pads and you’ll only find the one that suits you after trial and error by comparing and trying. Be prepared to invest in different suits for different distances. Ventilation You can’t perform well if you’re suffocating in your suit. Look for fabric that wicks…10 min
Triathlon Plus|August 2016WelcomeWhether you’re a wannabe triathlete terrified to rack your bike and head to the start line or a racer desperate to improve your time or increase your distance, there’s usually one thing holding you back and that’s the swim leg. We can’t deny diving into a cold dark body of water isn’t everybody’s idea of fun, but you’ll find once you do take the plunge, it’s really not as bad as you think. Even if you’re an established swimmer, the likelihood is that the swim is your weakest discipline. So whether you’re a newbie or a experienced triathlete, we’ve put together this summer swim guide to ensure you can rack your bike on race-day feeling swim ready. We’ve prepared a plethora of technique (p8) and speed drills (p6) alongside open-water…1 min
Triathlon Plus|August 2016TIDY UP YOUR TECHNIQUEPloughing up and down the pool can be tedious and counter-productive to your aim of getting faster. Break up your training with these technique drills that will reinvigorate your swim sessions while encouraging you to focus on key aspects of your stroke. SIX-KICK Many triathletes struggle with a shortened pull; almost windmilling the arms around as they try to start another pull as quickly as possible. The six-kick encourages you to slow down, and lengthen the pull so that you can fit six kicks into the time frame, while also increasing the training effect on the leg kick. • Raise your leg kick speed to a fast beat, ensuring you kick from the hip. • Simultaneously slow down your arms so six kicks can be fitted in each arm pull.…3 min
Triathlon Plus|August 2016DON’T JUST SWIM IN CIRCLESTOP TIP Find three or four swimmers roughly the same standard as you. A large, mixed-ability group really doesn’t work for anyone. Be sure to do a warm-up swim and warm down of at least 400m before and afterwards. INTERVALS Alternate race-pace efforts and recovery between buoys so you swim at race pace between the first pair of buoys, and then recover at a steady pace between the next pair. Try not to draft but swim side by side in pairs, swimming three sets of 400m to 750m depending on ability. TIPS: • If there is a short stretch between two buoys, then kick hard to mimic the final part of a swim to get some more blood into your legs before standing up. • Keep the race pace effort…4 min
Triathlon Plus|August 2016THE WETSUIT WIGGLESTAY COOL Wetsuits are designed to be tight and absorb water, so if you’re hot and sweaty you’ll never get one on. If you’re hot find a shady spot and cool down before attempting to put it on. LUBE UP Before you start, put plenty of wetsuit lube around your ankles, shins, wrists and forearms. This helps get it on but more importantly with getting it off fast when the clock is running. Put some lube at the back of your neck to avoid chafing. TIP: Use specialist wetsuit lube as petroleum-based versions will rot your suit IN THE BAG Put a plastic bag over each foot to help slide the wetsuit on. Pull the leg as high as you can, a good few inches above your ankle. Then whip…2 min
Triathlon Plus|August 2016WEARABLE SWIM TECHGarmin Forerunner 920XT £389.99 (various HRM options) garmin.co.uk 4/5 Garmin’s Forerunner range has long been somewhere near the head of the pack for multisport watches and the 920XT is no exception. Featuring a native triathlon setting for seamless use during races, ANT+ connectivity, accurate swim distance measuring, a SWOLF measure and Garmin’s ever-improvingyet-familiar user interface, this is a watch that’s hard to ignore. New Forerunners are always in the pipeline, so look out for discounted models as the newest take the baton in the market. TomTom Spark Cardio £149.99 tomtom.com 4/5 The Spark Cardio is an all-round fitness monitoring device, with a HRM built into the body – so there’s no need to take it on and off throughout the day. It looks good too; you can genuinely get away…2 min
Triathlon Plus|August 2016HIT THE GYM TO IMPROVE YOUR SWIMTry to repeat these once or a twice a week • FRONT PLANK Raise yourself onto your elbows, keeping them beneath your shoulders. Hold yourself straight and tight, engaging your abdominals to hold you steady. Hold for 60 seconds. • SIDE PLANK Turn on your side, resting on your elbow and forearm. Raise your hips to keep a straight line between your head and feet. Keep your core engaged and squeeze your abs to maintain your balance. Hold for 60 seconds each side. • SCISSORS This will train your lower core as well as simulate the front crawl kick. Lie on your back, with your lower back pressed into the ground and raise your legs. Then, flutter your feet from your hips in a freestyle kick motion. Maintain for 30…1 min
Triathlon Plus|August 2016Commitment trumps talentTriathlon is much more than swim, bike, run. Whether you are focusing on a super sprint, a standard or an Iron distance there are no quick fixes to meeting your potential. Of course, it helps greatly if you can run a sub-35 minute 10k or swim a 19 minute 1,500m before you take up the sport, but talent in one discipline (or even all three) does not necessarily make a successful triathlete. In the years that I’ve been coaching, I’ve been lucky enough to work with some very talented triathletes. What working with these athletes has taught me is it’s not those with the most talent who tend to make it to the top. You can interpret ‘top’ as any level you like, but the principles are the same at…2 min
Triathlon Plus|August 2016Keeping off the midlineMany athletes come to triathlon as accomplished runners or cyclists, but many are relatively new to swimming. A lack of swimming over the years brings with it two potential sources of injury: • A sudden increase in training volume • Technique flaws Many thousands of repetitions are performed during a swim session. Take the example of an athlete who swims 20 strokes per 25m, 2.5k a session, three times each week: That’s 72,000 strokes over three months! It doesn’t take long to compound a flaw and increase the risk of injury. At Manchester Triathlon Club we subscribe to the Swim Smooth directive and from the culmination of thousands of hours of video analysis and coaching, it identifies five common stroke flaws that can lead to injury: 1) Crossing over the…2 min
Triathlon Plus|August 2016Meet the Triathlon Plus teamPHIL MOSLEY Over the last couple of months coaching editor Phil has been steadfastly working his way through the new Ironman University Coaching Certification program. Thankfully he passed, so now he can return to his routine of childcare, writing and coaching triathletes via his business myprocoach.net. In his precious spare time, he likes to go training. GILL CUMMINGS-BELL Gill is an exercise and nutrition scientist who specializes in sports nutrition management for training, performance, recovery and body weight management. Gill has been a fitness professionals’ education consultant and international presenter on nutrition for more than 30 years. Gill leads the field of research in nutrition, exercise and teacher training in the UK. drummondclinic.co.uk GUY KESTEVEN Guy Kesteven has been testing bikes and components professionally for 18 years, and was riding…1 min
Triathlon Plus|August 2016NEWS IN BRIEFBIG NEWS MADE SMALL GOLD, SILVER AND BRONZE British triathletes scooped a fistful of medals at the inaugural ETU Sprint Triathlon European Championships in June. Friends and training partners Lucy Hall and Jess Learmonth (who played a starring role at the ITU World Series race in Leeds) demolished the field to take gold and silver, while Grant Sheldon took bronze. 50/50 HISTORICAL BID History could be made at the SunSmart Ironman Western Australia this December with women making up half of all racers. Ironman is hoping it will become the first of its events to feature an even split of male and female athletes. The chase for 50 per cent is being driven by the organisation’s Women For Tri initiative. Last year, Ironman’s average global female participation rate was 20…1 min
Triathlon Plus|August 2016ON OUR RADARPRIMAL PANTRY PALEO PROTEIN BAR £1.99 primalpantry.com To help your quest to eat clean, try out the new protein bars from Primal Pantry. They are the perfect mix of protein, fats and carbohydrates, each containing over 10g of quality protein and approximately 200 nutrient dense calories. Available in two tasty flavours, cocoa orange and mixed berries, they are made from a mix of nuts, fruit and seeds all cold pressed to ensure no goodness is lost. WORTH OVER £600 GOLD AWARD WIN! ZONE3 VANQUISH BUNDLE PLUS LONDON TRIATHLON ENTRY £475 racezone3.com We’ve got an award winning Zone3 Vanquish wetsuit to give away, along with entry to the London Triathlon on 6 and 7 August. Plus a Zone3 accessories bundle with everything you’ll need for race day including elastic laces, race…3 min
Triathlon Plus|August 2016LIFE’S A BEACHYOU DID IT THE BEST PLACES TO TEST YOURSELF DETAILS What Eastbourne Triathlon When Sunday 12 June Where Eastbourne, East Sussex Fancy it? The Eastbourne Triathlon is provisionally booked for the first weekend in June 2017. See eastbournetriathlon.com for confirmation THE RACE AT A GLANCE Starters 197 Finishers 151 Weather A real ‘mixed bag’. Glorious sun gave way to overcast, but warm, skies, then downpours. Air max 13 degrees; Water max 15 degrees Sea conditions Calm with some slight ‘chop’ from the wind and a challenging current on the first 100m (until the first buoy) Distance Sprint Plus 600m swim, 25k bike, 5k run. Goodies Event T-shirt, commemorative mug and goody bag, containing designer sunglasses and 32Gi Sports gel. Free athlete massage, music and finish line photos. Distinguishing features A…2 min
Triathlon Plus|August 2016WHEN YOU KNOW, YOU JUST KNOW…I had that common affliction recently: that moment when you suddenly realise your throat is sore, the onset of sneezing begins, and suddenly you feel your training programme is in jeopardy. Before you know it, a whole week of training has been missed and it can feel like the end of the world. However, for the first time in as long as I can remember, I was quite relaxed about this. My coach enforced this laissez-faire attitude with: “There’s nothing you can do about it. Just rest and get some work done.” Sure, for us day-jobbers it’s actually quite a relief to have something else to occupy you when you’re laid off from training. I can’t imagine how tough it would be as a professional athlete, unable to train and…4 min
Triathlon Plus|August 2016- ARE YOU SUFFERING FROM - STRESS FRACTURES?What is it? When we run or do any exercise that involves impact loading, a force is passed back up through our body called ground reaction. All of the tissues within our bodies such as muscles, ligaments, tendons and bones react to firstly absorb this force but also to generate energy to push our body forwards for the next step. If there is a mismatch in the way our tissues absorb this force (for example through weakness or injury), the load is focused to the other structures. If this force exceeds what that structure is capable of absorbing then injury occurs. Stress fractures are the result of too much force being put through a bone, causing that bone to swell and eventually potentially crack. How to identify it Stress fractures…4 min
Triathlon Plus|August 2016EVZERO PRIZM ROADOne thing is certain, when it comes to the EVZero range they’re not for shy retiring riders. But, the ‘out there’ look doesn’t disappoint when it comes to performance on the road. Oakley claims they cut glare, maximise contrast and visibility and are comfortable enough to wear all day. Well, there’s no argument from us. The clarity and glare reduction was superb on sunny days with no light leakage around the periphery of the lenses. However when things turned cloudy, they made things look a bit gloomy, although clarity of vision was still good, with road detail easily spotable. The wrap-around design blocked out dust and wind efficiently and the lightweight frames fitted well alongside our bike helmet and were so comfortable we forgot we were wearing them. Plus as…1 min
Triathlon Plus|August 2016TOUR DE FRANCE BIKESBikes on test RIDLEY HELIUM SL20 £3,599.99 BMC’S TEAM MACHINE SLR02 £3,399 CANYON ULTIMATE CF SLX £3,599 Tech talk Cable routing Internal cable routing presents a tidy and potentially maintenancefree approach that shields cables from road muck, while external routing makes it easier for the home mechanic to maintain and adjust their bike. Groupset The family of components from which the essential moving parts (chainset, derailleurs, brakes) are taken. The big three manufacturers are Shimano, Campagnolo and SRAM. Chainset Historically, most road bikes have featured a ‘standard’ 53/39 chainset, but a 52/36 ‘midcompact’ or 50/34 ‘compact’ set-up is fast becoming the norm. The smaller the numbers, the easier the gear is to turn. Cassette The block of gears fitted at the rear wheel hub. In this case, the lower the…14 min
Triathlon Plus|August 2016PERFECT YOUR POOL SWIMIt’s easy to lose motivation when you’re battling the monotony of lane swimming, but putting in the time is the only way you’ll really improve your stroke. However, swimming with no focus will soon see you hitting a disheartening plateau, which is why we’ve filled this section with drills to boost your speed, plus exercises to improve your technique, which will, in turn, help you to swim faster for longer. There’s also some handy hints on breathing. You may think it’s pretty obvious but a few expert hints and exercises could make a difference to your race.…1 min
Triathlon Plus|August 2016HOW TO TAKE A BREATHGiven that breathing is a natural, instinctual function, you’d expect it to be one of the easier parts of swimming strongly. However, breathing while swimming can be many triathlete’s Achilles’ heel. Whether you are gasping for air, getting mouthfuls of water with each breath or simply struggling to find a natural rhythm, most triathletes have an area in which they can improve. We’ve collated the top five problems, along with solutions to help you gain control over this fundamental part of swimming. 1 Shoulder-dominated roll Problem: Your breathing efficiency is largely dictated by your body position in the water. Many triathletes turn their head independently of their body, which stretches the neck muscles and gives a sub-optimal mouth position relative to the water, using the shoulders as the catalyst. Solution:…3 min
Triathlon Plus|August 2016CALM YOUR OPEN WATER FEARSIt is amazing the number of triathletes who arrive at the water’s edge completely under prepared for their first swim in open water. Nobody knows how they are going to react to entering the water for the first time so it’s always a good idea to attend a managed and coached session, usually run by a local triathlon club. TRAINING It is essential you train for open water in the pool. It is about using drills to give you the confidence to deal with the new environment. Learn about sighting and how its action affects your swim stroke, using a triathlon club session to swim without lane ropes and swimming across the diagonals of the pool. GETTING IN Here is a step-by-step guide to help you ease your way into…2 min
Triathlon Plus|August 2016IN PLAIN SIGHTFor any triathlete choosing the right pair of goggles is important and it can be an absolute minefield: get it wrong and you might be in pain, have reduced vision or simply be victim to constant leakage. However, get it right and you’ll hardly notice them at all. Here’s our quick-fire guide to choosing the right type for you, so you can get down to the business of swimming a PB. OPEN WATER Open-water goggles have to contend with the most challenging conditions. You can experience bright sunlight and glare, cold temperatures, limited underwater visibility plus the need to sight buoys or landmarks. This means polarised or photochromatic lenses are desirable to filter out sunlight and glare, while anti-fog coatings and a wide field of vision are essential to maintain…1 min
Triathlon Plus|August 2016GET WET AND WILD THIS SUMMERWHY WILD SWIMMING? There is something slightly naughty, a little bit scary and wonderfully invigorating about leaving your wetsuit at home, and entering open water with just your skin (and perhaps a swimming costume) between you and the elements. Freed from the thermal and neoprene protection of a wetsuit, cold water immersion provides a sense of elation and relaxation, soothes muscle aches, relieves depression and boosts the immune system. It’s also a fantastically convenient way to explore the countryside, with no kit to lug around. The health and psychological benefits of dipping in natural waters have been long known. George Bernard Shaw, Benjamin Britten, Charles Darwin and Florence Nightingale were all advocates of regular cold baths to strengthen the mental constitution and physical state. And all wild-dippers know the natural…3 min
Triathlon Plus|August 2016Power to the pedalFTP or ‘Functional Threshold Power’ is defined as the maximum power that you could sustain for an all-out one-hour time trial. Doing an ‘ FTP test’ allows you to set training zones to work towards for future training sessions, as well as guide your effort during a race. HOW DO I DO A TEST? Do either an eight or a 20 minute all-out effort and take either 90 per cent or 95 per cent of the average power, respectively as your FTP. It’s often recommended that FTP tests are performed after every six weeks of consistent training, but my advice is that this is not always necessary. If you are noticing a lower heart rate for a given power output during an interval, then you know it is time to…2 min
Triathlon Plus|August 2016Fat burn as you exerciseTHE BENEFITS OF RUNNING IN THE FAT-BURNING ZONE There has been a lot of recent debate about diets; which will best help you lose body fat while maintaining muscle mass. However, diet is only one part of the equation and you need to spend time in the fat-burning training zone (also known as zone 2/endurance zone/light zone) to maximise results. KEY BENEFITS: • Training in the fat-burning zone helps you become more efficient at utilising fat as a fuel for exercise. • Fat-burning can help you get leaner, especially when you train in a ‘fasted-state’. • It is suggested burning fat is less toxic to the body compared to burning glycogen, because burning glycogen creates reactive oxygen species that can cause inflammation and muscle soreness. • Training in the fat-burning…2 min
Triathlon Plus|August 2016THE OLYMPIC TEAM REVEALED AT LASTAFTER MONTHS of speculation and wonder, the day of reckoning finally dawned. Outside Leeds Civic Hall, the most famous faces in triathlon gazed down on us from giant posters. Inside the opulent building, six empty stools had been arranged before a dramatic backdrop of Copacabana Beach. In a few moments they’d be filled with our Olympic hopefuls. But, with all eyes focused on the sixth seat, there was just one question on everyone’s lips. Who had made the final slot on the men’s team? Would it be Gordon Benson or Tom Bishop hopefully steering the Brownlee brothers to glory on the Brazilian podium? One by one, each athlete was introduced – and came forward to receive their formal selection notice from the British Olympic Association to join Team GB in…5 min
Triathlon Plus|August 2016‘I’LL BE BACK’ PROMISES RECORD ATTEMPT TRIATHLETETHE CHALLENGE OF completing sprint after sprint triathlon over a long 12 hours isn’t for the faint-hearted. But John Brame is already planning his second World Record attempt to complete the maximum number of disciplines in that time frame. The former elite junior and professional cyclist’s first heroic attempt at the Blenheim Palace Bloodwise Triathlon was thwarted by colder than expected waters which sent his core temperature plummeting and led to crippling leg cramps. The record breaking attempt is just one of seven challenges John, 36, of Roehampton, London, has set himself for this year to raise money for Bloodwise, a charity that he has worked with closely through triathlon. He said: “Because of my sporting background people think things should come relatively easy for me. So to raise money…3 min
Triathlon Plus|August 2016INDIA LEEON A ROLL SECRETS OF SUCCESS INDIA LEE Age 28 Home Winchester Occupation GB Triathlete Career highlights Gold at ETU Elite Triathlon European Championships and Cagliari ITU Triathlon World Cup 2016; competing at the Rio test event 2015; twice winner of Blenheim Palace Triathlon 2016 and 2015. Winner at Hever Castle Triathlon 2014 THIS YEAR IS going so well that it’s hard to believe I only took up triathlon three years ago. With a sports scholarship to high school, I swam and ran pretty seriously until the age of 14 when I focused solely on running. Later, a two year scholarship to race and study for a Masters in Sports Science at Iowa State University was one of the best things ever. But I returned at 23 quite tired and…2 min
Triathlon Plus|August 2016IRONMAN 70.3 STAFFORDSHIREWHAT IRONMAN 70.3 STAFFORDSHIRE WHEN 12 JUNE WHERE SHUGBOROUGH, STAFFS Pocket rocket Lucy Gossage fought under par run fitness and a nasty bike crash to retain her title at a dramatic Ironman 70.3 Staffordshire. Afterwards the champ retweeted a dramatic photo of her hunched over her bike, head down, battling through the rain with the caption: “This sums up how miserable my ride was on Sunday.” The defending champion was almost six minutes behind as she exited Chasewater, with Lucy Charles once again leading the swimmers. Although Gossage was expected to take the lead early on the bike that role fell to fellow Brit Kimberley Morrison with Gossage suffering a crash that left her entering T2 more than two minutes behind. It was only with 10km to go in the…2 min
Triathlon Plus|August 2016MAILBOXYOUR NEWS, OPINIONS AND INSPIRATIONAL STORIES WRITE TO: TRIATHLON PLUS, KELSEY MEDIA, CUDHAM TITHE BARN, BERRY’S HILL, CUDHAM, KENT TN16 3AG triathlonplus.ed@kelsey.co.uk triradar.com LETTER OF THE MONTH WRITE IN AND WIN A LAZER Z1 AERO HELMET From runner to tri-er THE LETTER FROM Mark Lawlor (Keep Tri-ing and Stay Injury Free, Summer 2016) could have been written by me. Like many older runners who take up marathon running, after my third London marathon, I started to be plagued by injuries and stiffness. Many friends had asked me why I hadn’t taken up triathlon given that my swimming ability was reasonable. As a GP, my main obstacle had been that the injuries on a bike are much worse! However, at my last London Marathon when electric-like pains shot down my left…3 min
Triathlon Plus|August 2016HOLLANDFour years on from 2012 Vicky Holland is a very different athlete to the domestique who played a supporting role to Helen Jenkins. Today, the Commonwealth champion and regular World Series race champion reveals her Rio medal dreams, housesharing with one of her biggest rivals and the recurring race-nightmare that affects all triathletes. It’s midnight New Year’s Eve 2016 – what would you most like to be looking back on and celebrating? Ah, without a doubt – Rio…. Having a successful race there and hopefully bringing back a medal. Do you mind which colour medal? Obviously I want the gold but if I come away with a medal I’d be pretty chuffed! How different does it feel going into these Olympics compared to London? Very different. I went to London…7 min
Triathlon Plus|August 2016ASK THE EXPERTHannah Allworth clinic director at Six Physio Q. After a 10-12k run, I often feel a burning sensation in my lower calf where the Achilles tendon goes into the calf. It eases with movement but is there a way I can avoid the discomfort? A. This is most likely to be an overload issue in either your calf muscle, Achilles tendon or the area where the tendon blends into the muscle. If you find your calf does not bother you on shorter runs but does after the longer ones it’s likely you have reached the point of fatigue for your calf and the muscle is no longer able to perform. This can cause irritation of either the muscle or the tendon giving it that inflamed feeling. Movement will help this…1 min
Triathlon Plus|August 2016THAI-STYLE TOFU AND VEGETABLE CURRYFAST FOOD TO FIX YOUR BODY I LOVE curries, especially this one, which is vegetarian and has the bonus that you can add any vegetables you like to it, such as pumpkin or sweet potato, to boost its complex carbohydrate content. Tofu is a soybean curd, which is an excellent source of grade 1 protein, particularly if you have a vegetarian diet, and has a high biological value. To make tofu, soymilk is coagulated which leads to the separation of the curds from the whey. The resulting curds are then pressed and compacted into the gelatinous white blocks. Tofu contains all of the essential amino acids for growth and repair after training. Tofu is low in fat, has no cholesterol, is gluten free and is full of iron, calcium, magnesium,…2 min
Triathlon Plus|August 2016BOARDMAN AIR 9.8BRAND NEW BIKES PUT THROUGH THEIR PACES “The shallower front wheel, beautifully balanced handling and aerodynamics keep it confident on descents” 1 FIRST RIDE Designed with the expertise of Olympic gold medallist Chris Boardman, it’s a strikingly clean aero design with integrated front brake buried in the fork, hidden rear brake and blended seatpost. The battery for the electric shifting is mounted inside the seatpost, the cable for the front brake runs inside the fork. There’s no compromise on comfort, confident handling or braking performance. 2 FAST RIDE There’s no brutal rigidity to the power delivery but it’s no flyweight either. The Dura Ace crank in the BB30 bottom bracket shell certainly doesn’t squander power. The close ratio 11-25 tooth rear cassette keeps electric gear shifts almost imperceptible. You’ll suddenly…2 min
Triathlon Plus|August 2016TRANSITION BAGS1 2XU TRANSITION BAG £75 2xu.com A wetsuit fits easily into the roomy, waterproof, base compartment while other kit nestles comfortably in the main compartment and clip-secure front helmet pouch. Plush padded shoulder straps and rear panels (the best on test) ensure the bag stays comfy even when heavy while waist and chest straps distribute weight and keep the bag stable. Goggles and sunglasses stay scratch-free in a fleece-lined top pocket with pouches for essentials and two handy bottle holders. OVERALL 2 HUUB TRIATHLON TRANSITION RUCKSACK £69.99 huubdesign.com There’s plenty of pockets and a wide opening makes locating the smallest pieces of kit a breeze. A roomy compartment easily fits a wetsuit with a secure clipfastening front pouch for your helmet. A zipped inside pocket has sleeves for race licence,…2 min
Triathlon Plus|August 2016PRACTISE THESE FIVE DRILLS TO SWIM FASTERWhen it comes to swimming in triathlon the idea is to get to T1 as quickly as possible while using as little energy as possible. Anyone who’s watched the elites race will know that you can’t win a race in the swim, but you can certainly lose it. Getting quicker in the water is as much about developing efficiency as well as strength and stamina. Here we expose the hidden training tactics of swimming faster. SPRINT INTERVALS Much like High Intensity Interval Training in cycling and running, adding sprint lengths into your swim set can be a very effective way of increasing speed, strength and stamina in the pool. Incorporating sprint sets off a challenging turnaround time will help to break the monotony of swimming endless lengths while also stimulating…3 min
Triathlon Plus|August 2016HEAD FOR THE LAKESOpen-water training is imperative before any triathlon and there’s no excuse not to get down to your nearest lake and put in some decent training hours. Many lakes offer swim sessions or coached sessions. We always recommend coached sessions, but if you’d like to go it alone make sure the lake has a life guard on hand. Take some friends and practise some of our recommended open-water drills to make the most of your time. Plus it’s a great way to check your wetsuit fits you and your goggles work in the glare of the sunlight rather than just in the pool.…1 min
Triathlon Plus|August 2016YOUR ULTIMATE WETSUIT GUIDEWHAT TO LOOK FOR With so many wetsuits on the market, here are the key things you should focus on Comfort and fit A suit needs to be snug to your body but flexible enough in the shoulders, legs and crotch to offer you free movement for swimming. Any restriction or chafing will hinder your swim. Sizes vary between brands. Thickness/thinness This can vary enormously. Many companies now use 4-5mm for the body, but thinner neoprene for the arms. Think about the conditions you’ll be swimming in and your buoyancy needs. Buoyancy Many now offer extra buoyancy in the legs which is great for sinkers, but a hindrance to those who don’t need it. Wetsuit manufacturers will have their own guides so read up online before buying. Sealants Wetsuits should…1 min
Triathlon Plus|August 2016STUDY YOUR SWIMTracking your physical activity has become popular in recent years with hardware you can take with you becoming increasingly hardwired into our everyday lives. As testament to this, we’ve performed a test of the latest wearable technology that can help you track your swimming goals. But what exactly can be recorded, and how can these metrics help you in your training? GPS GPS is the go-to tool for triathletes looking to record their bike and run sessions because it not only records where you’ve been, but uses the GPS satellites to verify your speed so no there are more calibration issues. The same benefit can be found with open water swimming, as some watches are able to accurately track how far you’ve swum in conditions without accurate markers, in scenarios…3 min
Triathlon Plus|August 2016TOP 10 WILD SWIMMING LOCATIONS1 Sharrah Pool, River Dart, Dartmoor Sharrah Pool is the largest and best pool on this wild and wonderful river stretch in the forested Dart Valley nature reserve. It’s also the birth place of Charles Kingsley, author of The Water Babies, so no better place to return to your natural state. You might also explore Bellpool Island just downstream, and upstream are the Mel Pools, a range of smaller pools, including a few good chutes if you have an inner tube. *Descend to river from Holne and bear L along a good path for 40 mins to find this long narrow pool. 40 mins, 50.5301, -3.8396 2 Outney, River Waveney, Suffolk The River Waveney was the favourite river of Roger Deakin, forefather of the wild swimming movement. I love the…4 min
Triathlon Plus|August 2016MANCHESTER TRIATHLON CLUBABOUT THE CLUB Manchester Triathlon club (Man Tri) is the largest club in the north west with 500 members. The club was set up in 1988 by John Moore, a cyclist who wanted to get on the national squad. The first Chairman of the club, Rob Arnold, is still an active member. Weekly, they offer 11 swim sessions, a Wattbike session, two spin sessions, two track sessions, three strength and conditioning sessions as well as a Sunday ride. They cater for all abilities, with three categories of training session: development, intermediate and advanced. Top performers for the club include Alex Lawton (2015 British age-group champion, racing with TORQ Triathlon Team), Alex Foster (2015 British age-group champion, racing with ChampionSystem/VCUK Race Team), Stewart Moore (2015 ETU Aquathlon Silver Medallist), Alice Sharpe…1 min
