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220 Beginners Guide to Triathlon January 9th, 2018 Digital Back Issue Cover

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53 Articles

FROM THE EDITOR...

Congratulations – by buying The Beginner’s Guide to Triathlon, brought to you by 220 Triathlon magazine, you’re that bit closer to completing your first swim, bike and run event. And without blowing our multisport trumpet too loudly, we’re confident we can guide you from dreams to reality as our monthly offering has been helping triathletes achieve their goals for nearly 30 years. In that time, Olympic hero Alistair Brownlee has regularly offered his training advice, while Ironman Hawaii winner Chrissie Wellington has been our exclusive columnist. There’s more about 220 to your left but, for now, enjoy this beginner’s guide… and taking those first steps toward the finish line. THREE STEPS TO REACHING YOUR GOALS GEAR ESSENTIALS Triathletes love their gear but, while a certain amount of kit’s necessary, it…

FROM THE EDITOR...

10 TO TRY HEVER CASTLE TRIATHLON 22-23 Sept 2018 Range of distances including starter sprint (200m swim / 13km bike / 2km run) and super-sprint (400m swim / 20km bike / 4km run) Since 2009, the Hever Castle Triathlon has established itself as an essential fixture on the UK multisport circuit. The race is the UK’s second-largest triathlon and is also the biggest children’s triathlon in the world thanks to 2,000 junior racers. The location has plenty of quirks for athletes and supporters, from searching for the ghost of Anne Boleyn to spotting filming locations used in the fantasy classic," The Princess Bride. castletriathlonseries.co.uk AJ BELL LONDON TRIATHLON 4-5 August Range of distances including super-sprint (400m swim / 10km bike / 2.5km run) and sprint (750m swim / 20km bike…

WHICH DISTANCE SHOULD YOU RACE?

SUPERSPRINT TO TRY Blenheim Triathlon, 1-3 June 2018, has a super-sprint option in stunning surroundings that you’ll remember long after race day SUPERSPRINT SWIM 400m BIKE 10km RUN 2.5km A great entry point to tri, giving you the chance to experience the three disciplines together without having to put in hours of training. Finish one and you’ll be a triathlete! What’s a good time? Anything under 1hr and you’re flying. Plenty of beginners just aim to have fun and complete rather than compete, so enjoy! SPRINT SWIM 750m BIKE 20km RUN 5km Often the shortest option at many events, but long enough to give you the chance to really experience triathlon, so you’ll need to incorporate tri- specific skills such as brick sessions into your training. What’s a good time?…

WHICH DISTANCE SHOULD YOU RACE?

TRIATHLON TERMINOLOGY

“Bonking refers to a rapid depletion of energy” At some point on your journey to becoming a triathlete, you’ll have a conversation with a fellow athlete and have absolutely no idea what they’re talking about. Don’t worry. It’s all part of the learning curve, and before long you’ll be throwing terms together that’ll make newbies’ eyes water. To help you on your way, here’s a list of some of the key terms to help ease your transition into tri… AEROBARS Also known as tri-bars, these are the special aerodynamic handlebars used in racing. AEROBIC 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. ANAEROBIC When your body produces energy without utilising oxygen, stimulated by exercise…

TRIATHLON TERMINOLOGY

“I JUST PRETEND I’M A KID AGAIN. IT’S PURE JOY”

“I’ve never had a coach – my coach is the man upstairs” SISTER MADONNA BUDER Sister Madonna Buder is the world’s oldest Ironman finisher (Canada, 2012, aged 82), and has competed in 45 Ironman-distance races since picking up the sport in 1982. I didn’t choose triathlon – it chose me. I was introduced to running by a priest in 1977. It made no sense to me until he told me that running harmonises mind, body and soul. That caught my attention, so I went out and tried it. He told me to keep at it and after a few weeks I’d feel the runner’s high. To this day I’m not sure if I know what the runner’s high is, but I know what the low is for sure. I found…

“I JUST PRETEND I’M A KID AGAIN. IT’S PURE JOY”

“HAVING A TARGET HAS HELPED ME RECOVER”

DAVE FLETCHER Dave Fletcher, 39, is a HGV driver from Hull, where he lives with his fiancée Angela and their 11-yearold son Lee. “I can’t be doing with people telling me what to do” I was first diagnosed with cancer when I was 21. I had an egg-shaped lump on the side of my neck. Turns out it was Hodgkin Lymphoma. I’ve since been diagnosed a further four times – an 11cm tumour wrapped around my right kidney, skin cancer on my cheek, testicular cancer and, just last year, germ cell cancer. It doesn’t run in my family, just me! I’ve always loved running, but my brother was really into triathlon and said ‘you’ve got to give it a go’. I was like, ‘I can’t swim, Rob!’ But I gave…

“HAVING A TARGET HAS HELPED ME RECOVER”

Since their creation in the mid-1980s, triathlon wetsuits have become one of the most iconic items of kit in the sport. While they’ve experienced a host of technological innovations in the intervening period, their aim – like their noir colour – largely remains the same: to get you through the open-water swimas swift, comfortable and fresh as possible. Although you’re only in it for about 10-20% of your race, a tri-specific wetsuit can make or break your race. An ill-fitting, poorly-chosen suit will leave you sinking in the aqua with a sore neck, whereas your optimum suit will aid all those hours of pool training and make you look and feel a million dollars. When it comes to buying your tri wetsuit, our mantra is ‘try before you buy’, as…

ANATOMY OF THE BIKE

For most triathletes, the road bike is their day-to-day machine. Whether it’s for training, commuting or just riding for fun, a road bike is far more versatile than a triathlon bike. Part of the beauty of a road bike is that they’re extremely simple machines and, with a bit of practice, you can easily maintain it on your own. Here’s a quick guide to the key parts that you’ll find on a road bike and what they do... ROAD BIKE TRI BIKE If you want to ride fast, you need to get out of the wind’s way. That’s why the tri bike is the race-day weapon of choice. It’s full of features designed to help you cut through the air as efficiently as possible and make the most of the…

ANATOMY OF THE BIKE

OFF TO A GRAND START

SPECIFICATION Weight 9.97kg (53cm/L) Frame Doublebutted 6061 aluminium Fork Carbon blades, alloy steerer Gears Shimano 105, Pro-Wheel Ounce 50/34, 11-28 Brakes Tektro R315 Wheels Alloy double wall Finishing kit Pinnacle stem, bar, and saddle, 25mm Schwalbe Lugano tyres HIGHS Shimano 105 is great to see on a shopbought £700 bike with a balanced riding position and loads of versatility LOWS Budget-trimmed chainset, wheels and brakes BUY IF You’re looking for one of the most economical routes to Shimano 105 PINNACLE LATERITE 3 £700 One of the least expensive routes to 105 There’s barely a town in Britain that doesn’t have an Evans Cycles store, which is one reason you see so many Pinnacle bikes. Pinnacle is the Evans in-house brand, and while the range encompasses bikes costing well over a…

OFF TO A GRAND START

SPECIFICATION Weight 8.59kg Frame Carbon Fork Carbon Gears Shimano 105, FSA Gossamer crankset, 53/39, 11-28 Brakes TRP TKB55 front, T922.1 rear Wheels Boardman Air Elite Five 35mm Finishing kit Zipp Vuka alloy bar, Boardman Elite alloy stem, ISM Adamo Road saddle, Vittoria Rubino Pro 25mm tyres HIGHS Speed; comfort; handling; value; saddle; worth upgrading LOWS Brakes; no bosses for tri accessories BUY IF You want a fast bike that’ll last you years BOARDMAN ATT 9.0 £1,899.99 Curves, concealment and carbon Tri bikes have a duty to the sport to help aspiring triathletes progress. Like your first bike as a child, you must enjoy riding your first proper tri machine so that it doesn’t put you off. Cue Boardman’s ATT 9.0. Yes, you may think nearly £2,000 for your first tri…

BIKES FOR ALL BUDGETS

GIANT Trinity ADV Pro 2 £2.699.00 Comfortable, fast and versatile, this is a very well-engineered triathlon bike for an extremely good price. giantbicycles.com QUINTANA ROO PR Six Ultegra £3,400.00 One of triathlon’s original manufacturers has created a bike with near-endless potential for fine-tuning your position. quintanarootri.com CANYON Speedmax CF SLX 9.0 £5,199.00 A bike from the German bike specialists that just wants to go fast… but will also get you to T2 with fresh legs. canyon.com BOARDMAN TTE 9.2 £5,999.00 This is one slick steed with good handling and braking, and boasting a very impressive spec list for the price. boardmanbikes.com…

BIKES FOR ALL BUDGETS

MILEAGE RUN SHOES

Choosing running shoes is a minefield, and all too often runners will plump for the option that’s on sale, looks the best or their mates have recommended. Yet, sadly, injuries are all too common in recreational and competitive runners alike, with a recent peer-reviewed study suggesting half of all runners will suffer some sort of injury within a calendar year. If we’ve still a way to go before running shoes are optimised for injury avoidance, it’s not for want of trying by running shoe brands. Most shoes aimed at longdistance runs feature an array of hi-tech midsole materials to soften impact and deliver energy return to your stride. The emphasis may be on suitability for year-round mileage and training, but there are many options on test, meaning while some of…

MILEAGE RUN SHOES

ESSENTIAL TRI GEAR

1 TRI-SUIT Arguably this is one of the easiest ways to save time, removing the need to swap between swim, bike and run gear; instead, this oneor two-piece swathe of Lycra copes with all three disciplines, shedding water from the swim, adding comfort on the bike through its minimal but appreciated chamois pad and breathing beautifully on the run. A rear pocket’s also a useful addition for storing gels. Prices start from £50.00 Suit pictured: Zone3 Activate+ £89.00 racezone3.com 2 OPEN-WATER GOGGLES At a typical race start you’ll see all sorts of eyewear, from ultra slimprofile racers to goggles that resemble snorkelling masks. Such a wide range goes to show that having something you’re familiar with is far more important than wearing the latest high-tech, hydrodynamic goggles. That said, being…

ESSENTIAL TRI GEAR

Bike jacket (pictured, Boardman’s Women’s Waterproof, £55.00) Windproof, waterproof, lightweight showerproof number that scrunches up small – there’s a jacket for every climatic scenario. Bib longs All-in-one Lycra garment that features two hoops that keep it in place when down in the tuck position. Longs go all the way to your ankles but also come in shorter form for spring and summer. A chamois pad around the groin and buttocks adds comfort. Base layer A close-fitting under-garment designed for bike and run that adds warmth without affecting breathability. Run jacket A quality run jacket deflects the elements without boiling you in a bag. Swimsuit/swim shorts, run top and shorts Staples of every triathlete’s wardrobe. Race belt To pin your race number to at the races. More useful than safety pinning…

ALISTAIR BROWNLEE The eldest Brownlee brother rose to prominence at the 2008 Beijing Olympics, leading well into the final 10km run before fatigue overcame youthful exuberance to finish 12th. At 20 years old, the Yorkshire athlete had served notice to the world of not only his immense potential but his aggressive racing style, both of which sent him to his first world championship title a year later. Brownlee won the worlds again in 2011, installing him as hot favourite come the 2012 Olympics, a moniker he fully justified with a dominant performance in London. Four years later in Rio, Brownlee won his second Olympic gold before moving to half-Ironman-distance in 2017. Typically he won on debut before injury curtailed his season. Brownlee’s stated his ambition to race and win Ironman…

SET YOUR SWIM TRAINING BENCHMARK

“The best way to begin your swim training is by identifying the areas that you need to improve” The best way to begin your swim training is by identifying the areas you need to improve. Performance-improvement goals for swimmers typically break down into three areas: increasing fitness; reducing drag (through better body positioning); and improving propulsion (by increasing stroke efficiency). This critical swim speed (CSS) session will test your current performance, so you can set pacing targets for your training and monitor your progress. CSS sessions should be racespecific, so if you’re working up to a sprint tri (750m swim), your pace should be CSS minus 2-4secs per 100m; for an Olympic-distance tri (1.5km swim) aim for your CSS pace; and for those crazy newbies doing a long-distance tri (3.8km…

SET YOUR SWIM TRAINING BENCHMARK

Training in the pool is essential even if your race is an open-water triathlon. The pool allows you to work on technical elements, train over exact distances and ensure that you can swim in a straight line. These areas can be worked on in the lake or sea but become more difficult to quantify, and it’s very difficult to get a coach to watch your swimming. And obviously it’s damn cold in the winter! For me, an additional benefit of pool swimming is pushing off the wall – you can use it to supercharge your training sessions and teach your body to maintain a slightly higher speed than you’re used to. I’d always encourage athletes to try and squeeze a minimum of two swims in per week where possible. If…

STRUCTURED SPEED

Dad chucked me in the deep end when I was little more than a baby,” explains two-time Ironman UK winner Dan Halksworth. “That was the spur to join the local swimming club that I’m still a part of to this very day.” There’s been no lack of graft since, but Halksworth, 29, happily admits that being raised in Jersey to a family steeped in beach life eased the path to becoming one of the best swimmers in triathlon. But not everyone has the freedom to acquaint themselves with the water at such a young age, and when assessing the challenge of tri the landlubber’s greatest fear is often the swim. The good news is that most worries can be swiftly allayed and, with the off-season in full swing, it’s a…

STRUCTURED SPEED

TAME THE OPEN WATER

The triathlon swim may be the shortest in both distance and time compared to the bike and run, but it’s the one that’s contributed most to sleepness nights, Did Not Starts and signing up for that duathlon (run/bike/run) instead. The mental energy consumed alone can scupper a good race’s plans, with many bike and run legs ruined by a disrupted prerace morning and poorly-executed swim. Yet as daunting as they can be, the swim is often the most memorable, thrilling and rewarding part of any tri race. After all, how often do you find yourself in a beautiful lake or ocean with like-minded souls – and flanked by buoyant spectators – before the rest of the nation is awake? So to help you conquer triathlon’s most worrisome discipline we’ve rounded…

TAME THE OPEN WATER

MASTER TRANSITION ONE

1 After leaving the water, unzip your wetsuit using the leash and pull your arms out of the suit, bringing it down to your waist. With practice, you’ll be able to do this on the move. 2 Take off your swim cap and goggles. A slightly more advanced approach is to hold the cap/goggles in one hand, and leave them trapped in your sleeve as you pull your arm through. 3 At your bike, give your suit a sharp tug to get it as far down around your ankles as you can. Then stand on the suit with one foot while pulling your other foot out. 4 Put your helmet (and sunglasses if needed) on. In most races, you’ll receive a penalty if your helmet isn’t on and fastened before…

MASTER TRANSITION ONE

A BIKE FIT FOR PURPOSE

Being comfortable while you ride is essential, but many people’s seating arrangements are doing their bike splits and their bodies a lot of harm. So what do you need to know to put it right? Before you start moving stuff around, you should understand that saddle set-up is a personal thing. What suits your friend of a similar height might not suit you. That’s because leg and torso proportions aren’t identical, even when heights are. You also need to know that while it’s a pretty simple job mechanically, there’s still a fair amount of patient experimentation involved in getting it right. To find your seat’s sweetspot, work out from that baseline that feels about right but then tweak incrementally. Even a few millimetres shift up/down, back/ forwards or a degree…

A BIKE FIT FOR PURPOSE

ESSENTIAL BIKE SKILLS

Although fitness and physiology play a huge role in your overall performance on the bike, cycling is a skill-based sport. If you neglect to work on those skills, no matter how big your engine, you’ll never reach your true potential and will only increase the likelihood of crashing. Even in nondrafting events, you’ll rarely find a course without any climbs, descents or corners, and every twist, turn, up and down represents a chance to gain or lose time. If you’re racing draft legal, it’s likely to be a tight circuit and, if you’re lacking technique, bunch-handling skills and confidence, you’ll never be competitive. Let’s get cracking! CLIMBING When the road kicks uphill, the power you produce determines how fast you reach the top, but without good technique you will struggle…

ESSENTIAL BIKE SKILLS

BUILD BIKE STRENGTH ON HILLS

“Love them or hate them, hills are great for honing your bike fitness. And this hill reps session gives you a physiological mixed bag” Love them or hate them, hills are great for honing your bike fitness. And this hill reps session gives you a physiological mixed bag, testing and training a number of your body’s energy systems. It starts off with some pure strength work, forcing you to grind a big gear, which is great for bike strength and also brilliant prep for the really steep ramps where spinning isn’t an option. Next are above-race-pace efforts, which you’ll be doing with fatigued legs. You’ll often need to ride at this intensity when you’re racing, even in long-distance events, so getting used to it in training is key. Also, by…

BUILD BIKE STRENGTH ON HILLS

RIDING IN THE WET

Riding in the UK at any time of the year can roll out in inclement conditions. Now, that might seem unappealing with the wind and rain rattling against your window but, with a few top tips, you’ll excel when the rain pours. But before we deal with the technical aspects of riding in the wet, let’s consider your bike and how it should be set up for riding in the wet… TYRES When you pump up your tyres, use around six atmospheres rather than the seven or eight that would more normally be used. Lower tyre pressure will increase the surface area of your tyre on the road and will increase grip on corners. Whether or not the tyres have tread on seems to make little difference but don’t race…

RIDING IN THE WET

MASTER TRANSITION TWO

1 Coming into T2, take your feet out of your bike shoes ready to get off the bike before the dismount line. Pedal with your feet on top of the shoes for the last few metres. 2 Swing one leg over your top tube so you’re standing on one pedal with a leg free to hit the ground and start running. Make sure you get off before the line and run the bike into transition. 3 Rack your bike before you remove your helmet. In many races if you take your helmet off before you rack your bike, you’ll receive a penalty. 4 Put your run shoes on. If you use tri laces, as pictured, they should slip on easily and won’t come undone mid-race. If you think you might…

MASTER TRANSITION TWO

LUCY CHARLES “In the last five miles my legs were screaming at me to stop and I was praying I wouldn’t cramp up,” Lucy Charles admitted on her surprise podium finish at the 2017 Ironman World Championships. Charles, a 24-year-old from Essex, only entered her first Ironman in 2014. She got through it, primarily down to her internationalstandard swim leg and a strong run pedigree honed from club running. A year’s worth of specific triathlon training led her to gold in the 18-24 age group at the 2015 Hawaiian race, prompting Charles to turn pro. Unbelievably, the following May she won the overall title at one of the world’s toughest Ironmans in Lanzarote. She repeated the feat in May 2017. Come October, she lined up in Hawaii full of confidence…

TEST FORM IN JUST 30MINS

“You need to know where your fitness is right now to plan your training. A parkrun will provide this” Before starting any journey, you need to know where you are – and training is no different. It’s crucial to know where your fitness is right now so you can map out training over the coming months. Too many athletes avoid testing ‘until they feel fit’, but this mentality will leave you guessing what training will work best for you. All you need is an easily accessible, affordable, regular, standardised measurement – handily, your local parkrun provides all these things… plus people to run with. Building a parkrun time trial into your training every four to eight weeks will allow you to calculate an accurate race/threshold pace or heart rate, which…

TEST FORM IN JUST 30MINS

The Art of RUNNING

Considering the importance the run has on the overall time and performance in a triathlon, it’s surprising that it’s often the most overlooked discipline in terms of technique training. While not all of us may be able to replicate the Brownlees’ run gait – developed in their teenage years by Malcolm Brown and Alison Rose – paying attention to the process of running and your technique is a valuable tool that shouldn’t be neglected. Here we analyse the key skill elements shared by the best runners in triathlon. We’ll also show how working on your ground game will not only help improve your run form, but will also increase your efficiency and reduce the risk of injury. 1 ARM SWING Keep your arms relaxed and close to your body. It’s…

The Art of RUNNING

WINTER RUNNING REWARDS

From beginner to elite, to reap real rewards and enjoyment from multisport, keeping consistently active pays dividends. And running is the easiest of the three disciplines to throw yourself into because there’s no need for a pool or a bike – you can just lace up and head out the door. It also gives the best bang for your buck in terms of fast, aerobic fitness, as attested by much-travelled two-time Ironman world champion Chris ‘Macca’ McCormack, who regularly hops on a treadmill after checking in from a long-haul flight. That consistent running ethos is reflected by Emma Pallant and her coach Michelle Dillon. As well as concentrating on Pallant’s development, Dillon also mentors a group of age-groupers who, like many 220 readers, have to fit triathlon around family and…

WINTER RUNNING REWARDS

BLAZE THAT TRAIL

Running on different surfaces over varied routes can reap big rewards when it comes to your performance. Many of us run on tarmac so heading off-piste adds a hint of freshness to your runs. It also engages different muscles than purely linear running, so you become a stronger, faster runner. Also, when it comes to the off-season, you can play around with focusing more on a discipline like the run, as there are clearly fewer obstacles than the bike (namely traffic). And if you’re a real competitive type, there’s a whole world of multi-terrain events from cross-country (XC) races to adventure runs to take part in over the winter months. ECONOMY AND EQUIPMENT Ultimately, running on new and varied terrain places varying demands on your muscles and brain. Every stride…

BLAZE THAT TRAIL

RUN TRAINING PLAN

MONDAY Pool Mix 3-5min blocks of swim drills and deepwater running TUESDAY Run 25-40mins at a steady aerobic pace on a soft surface (lunchtime in park, evening circles of football pitches or morning/evening head torch through fields) WEDNESDAY Bike 1hr aerobic ride (turbo trainer, commute or gym bike) THURSDAY Run As Tuesday, 25-40mins including two sets of 8 x 10-20sec accelerations (5km pace) FRIDAY Swim Endurance session, for example: 2 x (8 x 100m, with 20-30secs rest) SATURDAY Run (Multi-terrain or adventure run) SUNDAY Endurance Ride or hike, or combine the two for a longer session TRAIL TECHNIQUE DESCENDING STEP 1 Look ahead to scan for your best route options. Where you’ve been is not important so keep looking forward. Adjust speed to match your alertness level – if you’re…

RUN TRAINING PLAN

JONNY BROWNLEE Jonny was the archetypal younger brother, following his elder brother into the pool, to the Dales’ best cycling routes and to cross-country races across the moors before following him into professional triathlon. Two years younger than Alistair, Jonny’s forever chased his brother’s tri-suit, winning bronze at the 2012 Olympics and silver four years later in Rio. But he’s also regularly strode out of Alistair’s shadow, winning the world championships in 2012. Jonny’s often labelled more talented than Alistair but lacking the pathological need to win exhibited by his brother. That’s for critics to chew over. Between them, they have absolute respect for each other, clearly seen by the infamous image of Alistair helping his staggering brother over the 2016 Cozumel World Triathlon Series finish line. Injuries disrupted Jonny’s…

SMASH YOUR GOALS IN 2018

“Using smaller races will give you that extra ‘bump’ in one discipline” In an over-indulged whirlwind of festive self-flagellation, you signed up to a triathlon. But it’s now mid-winter and the effects of that brandy mince pie have receded, you’re back at work and, in your mind, your race is more akin to climbing Everest with a sledge of doubt in tow. If your goal event is in June, that’s a long time to train and maintain motivation. However, by integrating smaller races into your build-up, you’ll give yourself a series of morale-boosting shortterm targets to aim for. In short, you need to become a master of goal-setting (and goal-getting). A-TO-C MODEL There are numerous ideas on how to plan these mini goals but one of the most popular is…

SMASH YOUR GOALS IN 2018

BUILD MENTAL TOUGHNESS

Mind over matter… At times, it’s easier said than done. But so much of triathlon success relies upon being in the right frame of mind before you even start. Having mental strength will help you set ambitious goals, grit your teeth, push through when training gets tough and also adapt and carry on when things don’t go to plan. But often the negative voices are the loudest voices, which is why we’ve asked four of the toughest triathletes in the business to tell you how they do it. From mid-race mechanical failure to a bike crash days before a world championship race, these guys have faced it all – and still won. Here’s their advice……

BUILD MENTAL TOUGHNESS

THINK BIG, CHALLENGE YOURSELF

Find your motivation Do you know why you race? It may sound like a simple question, but have you ever really taken the time to truly think about what your real motivation is to push yourself? It could be to raise money for charity, become a role model for others, reach your true potential, or simply to get as fit and healthy as you can be. It doesn’t matter, as long as you have a concrete reason and know what it is! Ego won’t continually drag you out of bed at 5am to train when all you want to do is sleep, so having a passionate reason behind why you’re attempting your challenge will help to keep you motivated and accountable to stick to your goal. When things begin to…

THINK BIG, CHALLENGE YOURSELF

BEAT A TRAINING DIP

Set objectives and goals Don’t just set lofty objectives – break it down so when things get tough it doesn’t feel impossible. As well as your key objectives for the year, you should set long-term goals (‘A’ and ‘B’ races for the year) and also some short-term goals. Short-term goals should be set every 10-14 days and are key to beating your demons and maintaining focus when the big goals become a mental mountain. Stick them somewhere you can see them too, so you keep focussed. Know how to beat a dip A mental dip makes you feel tired and heavy, sleep is restless, you feel anxious and overall motivation is low. To get out of that mental spiral use this eight-day training block: Days 1-3: Exercise for 20mins per…

BEAT A TRAINING DIP

RELIGHT YOUR FIRE

MIX THINGS UP I’d always try different routes for your bike and run or reverse the direction from your normal routes. Basically, mix things up. Also, don’t wear earphones or have music – wake up to your senses and be present with your surroundings. Take some risks with your training and do something different for once. SHARE YOUR FEARS Look at your fears and decide what you can control and what you want and take the opportunity to ask other athletes how they’re doing with their training. Don’t be so myopic with your internal doldrums. You’d be surprised, when you share a bit of vulnerability, you’ll feel better. DON’T BINGE Don’t overeat. Don’t drink too much alcohol and don’t weigh yourself in this recovery period. LEARN TO LAUGH Finally… Don’t…

PREPARE YOUR MIND ON RACE DAY

Nerves are normal First, remember that everyone gets nervous. This is part of your preparation. It’s a sign of your passion and commitment and of how much you’ve invested. I bit my nails down to the bare bone before my races! If athletes were not apprehensive I’d be more concerned. Nerves stimulate adrenalin production, which is vital to propel your body into action once the gun fires. The key is to control those nerves so that they don’t become debilitating. Anticipate the feeling of nerves, then embrace them - but have confidence that they won’t last for long. Also recall times where you have been uncomfortable or thought you couldn’t finish, but pushed on and managed to succeed. Bank those memories and hold them close. By race day there’s nothing…

PREPARE YOUR MIND ON RACE DAY

CONQUER ADVERSITY

Control what you can The number one rule is to control the controllables. Do the training, know the course and be as prepared as possible. Go through some mental planning before the race. ‘What would I do if… I have a puncture, drop my water bottle, fall off my bike or get a stitch?’ With this preparation and rehearsal, when things go wrong you will be able to go into autopilot. This helps you to avoid panicking, getting upset – or worse – getting angry. Adjust if disaster strikes In 2010 when I was in the lead at Ironman Lanzarote my chain broke. At first I thought ‘why me?’ but I quickly realised a negative mindset was not going to be productive. So, I topped up on my nutrition and…

CONQUER ADVERSITY

BEAT YOUR INNER DEMONS

I WANT TO QUIT This has to be the loudest negative voice. But if you truly know your reason why, this will give you the confidence and energy to continue. IT’S TOO DIFFICULT Stay present and in the current moment by focusing on your breathing, each stroke, pedal, or step and force yourself to smile. You are truly living! IT’S NOT GOING TO PLAN Trust your preparation, the research you’ve done, training, and your reasons why. Instead of feeling anxious, be inspired by this opportunity to learn and grow through new experiences. I CAN’T… These two words pop into most people’s heads, and as soon as they do, they need to be followed up immediately with, ‘what if I just try?’! I’VE REACHED MY LIMITS But have you really? In…

52 ESSENTIAL LUNCHTIME SESSIONS

Squeezed for time? You’re not alone. As triathletes we have three disciplines to train for. Throw in work, family, friends and any semblance of a social life, and it’s clear that we need to maximise our training opportunities to stay on track to reach our multisport goals. This means fitting productive tri efforts into a lunch hour or grabbing some time before or after work. At every level of racing, from super sprint to Ironman, triathlon is an endurance sport, so naturally it’s easy to fall into the habit of thinking that a short session isn’t worth doing. This is the wrong path to take. If your session has an objective – and you nail it – then it’s definitely worth getting your kit on. That’s why we’ve come up…

52 ESSENTIAL LUNCHTIME SESSIONS

1 200 TESTS Complete a ‘test’ session to give yourself some baseline figures. Execute multiple 200m efforts as hard as possible, allowing 1min rest between sets. You should complete as many as appropriate for your chosen racing distance. Work out your average pace per 100m and call this your Test Pace (TP). Repeat every four to six weeks. “If you’ve had a tough week of training, then a recovery swim can be very useful” 2 CAN I KICK IT? Look to improve your poor and ineffective leg kick by including it as part of a bigger set. This’ll help with improving body position and also for changes in pace. Complete 8 x 200m sets. For the final 50m of each 200m, use a kickboard and work hard kicking from the…

16 SHAPE SHIFTER It’s normal when riding that you change hand position for improved comfort or better aerodynamics. During a steady 30min ride spend time in different hand positions, e.g. 2mins on drops, 2mins on brake hoods and 2mins aero. Keep alternating and work on the position you’re least comfortable with. 17 1KM SPRINTS You need to be fully warmed up for this one. Complete as many 1km sprints as possible in 30mins, allowing for 1min very easy spin recovery in-between the efforts. Aim to maintain a reasonable consistency in 1km times, and focus on finding the optimal gear and cadence. 18 COUNT THE CADENCE Improve your ability to ride at varying cadences by setting a cadence target – e.g. 80rpm – and then aim to hold that for 4mins…

31 BUDDY UP Running can be a solitary sport, so look to team up with a friend or training group that are of similar ability. In this way, you help each other to improve. Agree on a set route or distance and share the work on the front. Just be careful that every session doesn’t become too competitive! 32 5K TEST Use this session to monitor progress and to set target paces for other sessions. 5km for a triathlete is usually the shortest race distance you’ll race over, so it’s great to know how to race it. Make this a route that you can repeat every four to six weeks. 33 BURN THAT FAT Research shows that running fasted increases the rate at which you burn fat, making you a…

STRENGTH & CONDITIONING

47 SQUAT SET Choose a day when you’re fairly fresh and hit the legs with squats, leg curls, calf raises, deadlifts, step-ups and lunges. Start with bodyweight if you’re new to weight training and then build in free weights like dumbbells or barbells. 48 YOGILATES Don’t be put off trying yoga or pilates because you’re a triathlete. Doing a class will improve your flexibility and range of movement and transform you into a different athlete. The overall core strength and balance skills that you’ll gain are invaluable. 49 BACK TO BASICS Back strength can dictate your ability as an athlete, so including exercises like dorsal raises, lat pull-downs, spinal rotations and upright rows will improve the chain that holds you together. And focusing on neck strength is also vital for…

STRENGTH & CONDITIONING

COUCH TO SUPERSPRINT IN 8 WEEKS!

Tell most people down the gym you’re considering a triathlon and they’ll immediately tell you how hard it is. Or how they had a mate who entered one, only to end up lost in a lake and eaten by a killer shark (or something). The truth of it is, though, that provided you can swim, bike and run a little already, taking on a supersprint (the shortest tri distance) is easily within your grasp. This 400m swim, 10km bike and 2.5km format is a perfect way to begin and the really good news? You don’t have to train every day for hours and hours. This training plan from Dermott Hayes of London’s RG Active is designed to allow you to carry on with real life and gradually builds until you’re…

COUCH TO SUPERSPRINT IN 8 WEEKS!

YOUR FIRST RACE

Chrissie Wellington’s wetsuit was three sizes too big and Alistair Brownlee fell off four times because his bike was too large. Not everything goes to plan in a first triathlon. Which is odd as it should be easy, right? We swim, we bike, we run, so we devote plenty of time to these pursuits. But then, come race day, we overlook that most heinous trickster – logistics. If you haven’t realised yet, you’ve fallen into a sport that might be big on effort but can be derailed by the smallest of details. With that in mind, the following feature is designed to smooth out the potential kinks of your first race. However, before we embark, let’s consider that if something does go awry there’s comfort to be taken from the…

YOUR FIRST RACE

10 REASONS TO JOIN A CLUB

Whether you’ve raced a triathlon or have one scheduled for 2018, here’s a warning: you’ve crossed the point of no return and your new obsession will quickly grow. Soon you’ll start doing weird things like kick-drills in the public pool, cycling to Parkruns and wearing tight knee-length socks to the shops. You’ll also start entering more races and, as you balance your kit crate on your handlebars and wobble your way into transition to rack your bike at the start, you’ll begin noticing lots of people all wearing the same kit while comparing sleek bikes, fatal-sounding injuries and recent performances in some massively intimidating race. As you race you’ll notice that some of them are slower than you, some of them are faster than you despite looking like they should…

10 REASONS TO JOIN A CLUB

POWER BREAKFAST

Everyone has different levels of comfort regarding eating before exercise, so it’s key to trial what works best for you during training. In general, wait two to four hours after eating a large meal to allow time for your food to fully digest before racing. After a smaller snack, 30mins to two hours should be adequate, depending on how much you’ve eaten. To provide sufficient fuel, foods should be mostly high in carbohydrate, but be sure to choose foods that you’re used to, make you feel comfortable and don’t feel too ‘heavy’ in your stomach when you begin training or racing. It’s also important to avoid foods that are well known to cause an upset stomach in the two to four hours before a run. Food and liquids that are…

POWER BREAKFAST

FEEDING ON THE BIKE

The beauty of the bike is that, compared to swimming and cycling training sessions, it’s far easier to transport food and to eat it on the go. For most cyclists, a good guideline to aim for is 30-60g of carbohydrate per hour, though needs vary depending on bodyweight and how hard you’re exercising. When you pick up the pace and intensity, it’s vital to start fuelling before you feel the effects of energy depletion – this can be in the form of whole food options or supplemented with energy drinks and gels. The golden rule, however, is to trial eating whole foods during your training sessions before you try them out during a race, in order to find the type and amount of food that suits you best. As well…

FEEDING ON THE BIKE

While you’re training hard for a triathlon, getting your recovery right is vital if you’re going to stave off muscle soreness and gain the most performance benefit. But are protein or carbs more important for the process? “Both are critical for full recovery after training,” says nutritionist James Collins. “Carbohydrates are your body’s main fuel source for high-intensity work and are stored as glycogen in your muscles and liver. Your body can only store a certain amount of carbohydrate so, once it’s been reduced, that store needs to be replaced before your next session (unless you’re deliberately targeting reduced carbohydrate availability, for ‘depleted training’). “Protein is vital for the growth and repair of muscle tissue after hard training, and this process can last for over 24 hours. Starting with the…

VICKY HOLLAND If there was an award for persistence, Vicky Holland would be dusting off her trophy cabinet for a new arrival. For years, the Gloucestershire athlete acted in a support role including her maiden Olympic appearance in 2012 where she worked as a domestique for Helen Jenkins. A bike crash capped off a disappointing race, conjuring memories of her early pro years where she flirted with the leading performers but never nailed down a full-time romance. It seemed Holland would forever bury herself in support of more illustrious team-mates, but 2014 changed all that with her first individual international medal – bronze at the Commonwealth Games. In 2015 she took her first victory in the elite World Triathlon Series followed soon after with another win in Edmonton. It meant…

THE A-Z OF TRI NUTRITION

MEET THE EXPERTS JO SCOTT-DALGLEISH Jo is a registered nutritional therapist who specialises in working with endurance athletes to improve both performance and health. JOEL ENOCH Joel is a sports scientist, nutritionist and head tri coach for the Hartree JETS, a top multisport age-group squad based in Edinburgh. LUCY WAINRIGHT Lucy is a two-time Olympian and lead performance nutritionist for British Triathlon working with the Olympic and Paralympic squads. NIGEL MITCHELL Nigel was nutritional support for Team Sky when Wiggins and Frome won respective yellow jerseys, and for British Cycling at London 2012. RENEE MCGREGOR Renee is a registered sports nutritionist and author of Training Food. She works with athletes across a variety of sports. ALCOHOL Obviously there are easily accessible government guidelines on alcohol intake (see drinkaware.co.uk) but, from…

THE A-Z OF TRI NUTRITION

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