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32 Articles

FROM THE EDITOR…

What's your injury history? As someone from a running background who moved into triathlon in their 30s and then switched to a focus on swimming in their 40s, you'd think I've mixed it up enough over the years to dodge hurting myself - but nope. My list includes a broken ankle (trail-running slip), stress fractures in both shins, a lower back disc problem and a torn hamstring. Yikes. Each time I get hurt though, I take up stretching, go back to yoga classes, rebuild my training gradually and promise my physio I'll be more sensible around volume. But as soon as I'm fit again, does it stick? Of course not. With an expert focus on injury prevention this month, though, (p28) this year I'll finally get it right. Hope it…

FROM THE EDITOR…

CAN YOU HELP SHARE THE LOVE OF TRI?

START Its federation race licence being revoked was the final straw as another UK events company folded recently, and while it was disputed where the blame lay, what didn't seem in question was that some of the organising had become frayed at the edges. A lessthan-sympathetic commenter issued a line that stuck with me: ‘Clubs grow the sport, event companies grow their bank balance.’ While I don't entirely agree with the statement - and believe it's possible to do both - I understood the sentiment. No-refund cancellations aren't going to earn for-profit entities much sympathy, no matter the level of sunk costs. But events are a critical part of the triathlon ecosystem; validation of our never-ending quest to master its three disciplines, and, hopefully, bring a lot of fun to…

CAN YOU HELP SHARE THE LOVE OF TRI?

“TRIATHLON IS A BALANCING ACT AND I'M JUST LEARNING THE ROPES”

Running started as a way to spend more time with my dad when I was 15. When he decided to do a 100-mile ultra I trained alongside him, and on race day I ran from place to place to see him and accidentally ran my first ultra, too! I break long events down into bite-size pieces and the cool thing with triathlon is that it's three disciplines. Every time something gets old you're shaking it up a little bit. It's not like ultra running where it's either mnning or walking. Triathletes and ultra runners are 99% the same and 1% different. We both love being outside and being in a world of discomfort, and we all love moving our body. It's a privilege to be able to put yourself in…

“TRIATHLON IS A BALANCING ACT AND I'M JUST LEARNING THE ROPES”

STAR LETTER Got an opinion to share? Then email us at faq220@22otriathlon.com IN THE SKY WITH DIAMONDS I've just come off tracking Lucy Gossage's efforts at the Winter Spine Race and all I can say is, ‘Incredible!’ For those that might not know of Lucy, she's a former top-notch triathlete who won numerous Ironman events. She also made a name for herself in duathlon. She's now an NHS oncologist at Nottingham University Hospitals NHS Trust, but hasn't lost her endurance legs or love of a challenge. Hence, her efforts at the Winter Spine Race, which is one of the most bmtal events around - a non-stop 268-mile ‘run’ along the Pennine Way in mid-January. The race is often lashed by rain but this year it was the cold that took…

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THE TANDEM TITANS

Dave Ellis and his guide, former RAF supplier Luke Pollard, head into 2024 as GB's best hope for Paralympic paratri gold. With success in Spain last year giving them three consecutive world titles in the visually impaired class, the experienced duo also thrilled crowds and TV audiences in 2022 when they sped to Commonwealth gold in Birmingham. With Ellis switching to paratri from a para swimming background in 2013, the pair have been an established partnership since 2019. But while they should start the race in Paris in September as favourites, they'll face tough opposition and know that best laid plans don't always work out. The cruel misfortune of a snapped chain in Tokyo robbed them of glory in 2021, so when 220 caught up with the pair to talk…

THE TANDEM TITANS

Ellis-Pollard: 3 race highlights

1st place World Triathlon Para Championships Pontevedra, 2023 Dave says: “Winning back-to-back titles was tough, but it felt quite a bit of pressure to be under to win three in a row. To pull it off was pretty special.” 1st place World Triathlon Para Championships Abu Dhabi, 2022 Dave says: “We'd come off a long year and even though the French boys were in pretty good form and it was a tough race, we managed to hold on to win.” Gold Commonwealth Games Birmingham, 2022 Dave says: “Probably our only chance to race the Commonwealth Games and we had really good crowd support that we don't normally get.”…

HANDSLING TSTREVO

START DREAM BIKE Hampshire-based bike manufacturer Handsling might have only been founded in 2015, but it's quickly become a respected bike brand in that time. Now, the team's unveiled its first triathlon bike, the TSTRevo (pronounced tester-evo). It comes specced with disc brakes, an aero-optimised carbon frame and a fully adjustable cockpit, while you can also choose to add storage solutions on the top tube, behind the saddle and above the bottom bracket when ordering. Of course, that means no integrated solutions as standard. There's also clearance for 32mm tyres for enhanced comfort. The TSTRevo can be ordered as a frameset only, or with either Shimano's Dura-Ace Di2 12-speed groupset, the brand's Ultegra Di2 12-speed groupset or with Classified's Powershift wirelessly operated hub shifter. Builds with SRAM and Campagnolo will come…

HANDSLING TSTREVO

GET RACE READY IN 12 WEEKS

FEATURE TRAIN FOR RACE DAY The smell of spring is in the air, which means… the triathlon season is drawing ever closer. With the main bulk of racing beginning in May, the next three months are crucial in ensuring you hit peak fitness at the right time. From February to May, it's paramount that you start to make your training racing goals. With the goal to improve aerobic capacity over the winter months, the steady aerobic miles and the sessions can be quite general. But now it's time to use your newly-developed aerobic fitness, focus it into race-specific training and, consequently, achieve a stronger-conditioned body for the races ahead. Tri-specific training consists of a combination of water and land-based activities. These include open-water swimming (when the weather and water are…

GET RACE READY IN 12 WEEKS

The aim of February and early March is to gradually introduce tri-specific training variables without putting too much training stress on the body. By the end of February, a strong idea of any weaknesses will be identified and an appreciation for the demands of racing will be recognised. SWIM Now's the time to introduce open-water swim drills in the swimming pool. For example, swimming with your head above water and practising sighting in order to increase upper-body strength and awareness. Also aim to increase the swimming volume and shift to faster-paced efforts in the pool. BIKE Focus on developing strength and endurance. This can be achieved by adding Over Gear (big gear, low RPM) and Under Gear (light gear, high RPM) sessions into the training plan. Also introduce threshold (just…

Now that the racespecific sessions are starting to become a regular feature of your training plan, it's time to increase the volume and distance of these workouts. The focus is on improving endurance and getting used to pushing the body under fatigue, while maintaining form and technique. SWIM Your open-water drills are in full swing and now's the time to incorporate these skills into your swim stroke during high-intensity efforts. Replicating racing situations-such as swimming in a group, swimming on other athletes’ feet, and practising sighting-will help you stay relaxed and calm with other athletes around you on race day. BIKE Accessing the strength improvements from last month's block, you should now focus these developments into race-paced intervals and time-trial workouts on the road. Simulating race distances at race pace,…

The days are getting warmer and longer so the opportunity to swim in open water is now a viable option (if the water's warm enough, of course!). Also this is the time to turn your attention towards speed and short interval sessions alongside transition practice, and creating a variety of racing scenarios to fully prepare you for next month's racing. SWIM Specific swim sets that focus on sighting and swimming round the buoys in the lake can now begin. Place an emphasis on sprinting in and out of the buoys and taking the best swim line as you sight. Also, practise exiting the lake at speed, getting the wetsuit off as quickly as possible and even jumping on to your bike if there's space. BIKE It's time to complement the…

BULLETPROOF YOUR BODY

FEATURE INJURY-BEATING TIPS As sure as night follows day, at some point in your triathlon career you'll pick up an injury. Hopefully, it'll be the lightest of strains and your time away from swim, cycling and running will be minimal. But whatever the injury, it'll fall into one of two categories: overuse or acute. Overuse is, as the name suggests, an injury that stems from repetitive stress over time. As each session ticks by, the injury flares up more and more until a minor niggle's left you in a major pickle. Acute, on the other hand, is an injury that happens suddenly, like a bike crash. The severity of injuries for both is on a spectrum of severity with some more common than others. And it's those common ones that…

BULLETPROOF YOUR BODY

ON CLOUDSTRATUS 3

In the past, we've found some shoes in On's range a little firm underfoot. That certainly wasn't the case with the brand's new Cloudsurfer, though, which came out last year and was incredibly plush. What we have here in the Cloudstratus 3 is something in the middle and it works well. It's far from firm underfoot. In fact, On describes the cushioning as plush, though it's much less-so than the Cloudsurfer. It's still comfortable, though, and in no way harsh, which is in part thanks to the Helion superfoam midsole. There's more good news, too. The Cloudstratus 3’s updated Speedboard has been designed to encourage a forward roll as part of the ride and it's certainly noticeable, especially when you push the tempo, as things feel smooth and efficient. It…

ON CLOUDSTRATUS 3

MEET THE TEST TEAM

OUR RATINGS 90+ % BUY NOW A GENUINE CLASS LEADER 80-89 % IMPRESSIVE ONE OF THE BEST YOU CAN BUY 70-79 % GOOD A DECENT PERFORMER 50-69 % AVERAGE IT'LL DO THE JOB WELL ENOUGH 0-49 % POOR SIMPLY PUT, DON'T BOTHER!…

MEET THE TEST TEAM

BUYER'S GUIDE POOL GOGGLES

KIT ZONE POOL GOGGLES For many swimmers, their goggles can be an afterthought. Often seen as a budget purchase that's more of an annoyance than a help (fogging, leaking, marks on your face all day… We've all been there), they can be a constant source of frustration. Goggle technology has come on leaps and bounds in recent years, though, so whatever your preference, face shape or needs there will be a pair out there to suit you. For triathletes there's an additional consideration too: will you buy one pair for pool and open water, or one for each? Our advice is to have a separate set and keep your OW goggles for specific use (and therefore they'll last longer). Pool goggles often don't need the polarisation and lens tech of outdoor…

BUYER'S GUIDE POOL GOGGLES

BUYER'S GUIDE TRIATHLON SADDLES

KIT ZONE TRIATHLON SADDLES It's no exaggeration to say that discomfort at the rear could completely ruin your race, especially if that race includes a 180km bike leg. While there are other things that can cause a pain in the backside – such as poor bike fitting or unsuitable padding in your tri apparel – it's imperative that your saddle is right for you to avoid chafing and saddle sores. Tri-specific saddles are designed to work best when you're thrust forward on the aerobars so, compared to road saddles, many appear shorter and flatter at the nose where you'll be spending a lot of your time. That won't work for all of us, so we'd at least recommend visiting a specialist bike shop to sort some basic measurements before picking your…

BUYER'S GUIDE TRIATHLON SADDLES

SPEED ON THE HORIZON: ROAD BIKES FOR RACING

When condering parting with a large pile of your hardearned cash in exchange for a shiny new race bike around the five- to six-grand price point, just what are the key factors to think about? Good question… 01 RACE GEOMETRY A bike's geometry largely dictates the kind of handling that it'll deliver. Steeper frame angles normally equate to sharper, faster handling, while slacker angles calm the ride experience. Nailing the balance is key, and adjusting things such as stem length can help you tweak this if necessary. 02 CARBON LAY-UPS Brands often offer bike framesets with different carbon lay-ups to meet a certain price point, so it's worth looking into which level you'll be getting. The Scott Addict RC 40, for example, uses the lower grade of two tiers offered…

SPEED ON THE HORIZON: ROAD BIKES FOR RACING

CANYON ULTIMATE OF SLX 8 DI2

The Ultimate CF SLX 8 Di2 is the least expensive of three builds Canyon offers in its second-tier, all-round road race bike CF range, which sits between the flagship CFR tier and more value-oriented CF SL tier. The CF SLX carbon frame is a touch heavier than the CFR (only 84g, medium), but it's the more compliant of the two bikes and no slower for it overall. And given the build is practically unimpeachable, it's one of the most well-rounded race bikes available for the money today. AERO GAINS Canyon says the CF SLX's carbon frame has been optimised to produce a more compliant ride compared to the top-level bike, while keeping a comparable stiffness to the CFR. Aero tweaks made to the Ultimate chassis in summer 2022 include flatter,…

CANYON ULTIMATE OF SLX 8 DI2

CANYON ULTIMATE CF SLX 8 DI2

£6,199 WWW.CANYON.COM SPECS Weight 7.26kg (L) Frame Carbon Fork Carbon Gears Shimano Ultegra Di2 R8100 12-speed (52/36t, 11-34t) Brakes Shimano Ultegra Di2 R8100 hydraulic disc Wheels DT Swiss ARC 1400 Spline Finishing kit Canyon Aerocockpit CP0018, Canyon SP0055 carbon seatpost, Selle Italia SLR Boost Superflow Titanium saddle, Schwalbe Pro One TLE 700x25/28c (f/r) tyres, Shimano Ultegra R8100 4iiii Precision power meter HIGHS Cheaper and smoother than an Ultimate CFR; same handling and stiffness as a CFR; excellent spec LOWS Can't customise components at point of purchase VERDICT BETTER BANG FOR BUCK THAN AN ULTIMATE CFR, WITH A MORE BALANCED RIDE TO BOOT 83%…

CANYON ULTIMATE CF SLX 8 DI2

SCOTT ADDICT RC 40

The current-generation Scott Addict RC was launched in 2019 and is the all-round road race bike Scott-sponsored teams, such as WorldTour cycling outfit Team DSM-Firmenich PostNL, often use when the road tips uphill. The 40 is the brand's entry-level model, featuring a Shimano 105 Di2 R7100 drivetrain but the same frameset as one of the finest models from recent times, the Addict RC 10. Yes, the frame's beginning to look a little long in the tooth, with limited tyre clearance the biggest gripe when you compare it against more recently refreshed competitors, but it can still cut it against the latest all-round race bikes. The frameset is made using Scott's mid-tier ‘HMX’ level carbon, which is similar in terms of performance to the top tier, but a little weightier. The…

SCOTT ADDICT RC 40

SCOTT ADDICT RC

£4,449 WWW.SCOTT-SPORTS.COM SPECS Weight 8.35kg (Large) Frame HMX carbon Fork HMX carbon Gears Shimano 105 Di2 12-speed (50/34t, 11-34t) Brakes Shimano 105 Di2 Wheels Syncros RP2.0 alloy Finishing kit Syncros RR1.5 alloy stem, Syncros Creston 2.0 alloy handlebar, Syncros Duncan 1.0 Aero carbon seatpost, Syncros Belcarra Regular 2.0 saddle, Schwalbe One 700x28c tyres HIGHS Agile and stiff; balanced frameset compliance; tactile and responsive LOWS Limited tyre clearance; fiddly seatpost clamp VERDICT STARTING TO SHOW ITS AGE, BUT THE ADDICT IS STILL AN IMPRESSIVE NO FRILLS RACE BIKE 80%…

SCOTT ADDICT RC

FITNESS TESTING MASTERCLASS

TRAINING FITNESS TEST MASTERCLASS Testing is a crucial training component and allows us to track improvements, identify strengths and weaknesses and evolve our training through benchmarking. Avoiding testing can mean inaccurate training zones, poorly adhered-to sessions, lessefficient training and the potential for underperformance. Training improves one of the three components of endurance: VO2 max, lactate threshold or economy. Testing Training improves one of the three components of endurance: VO2 max, lactate threshold or economy. Testing looks to measure the advancements in one of these three areas, so we should measure all the data we can: power, pace, heart rate and RPE (rate of perceived exertion). There are lab and field tests, but lab tests are the gold standard (albeit more expensive and less accessible) and can often validate and add further…

FITNESS TESTING MASTERCLASS

10 TESTS TO REFLECT AND PERFECT YOUR PERFORMANCE

01 CRITICAL SWIM SPEED TESTING Critical Swim Speed Testing, or CSS test, uses a 400m and 200m time trial to estimate aerobic threshold swimming speed. The basic version takes the pace for the 2nd 200m as your threshold. E.g. swimming 6:30mins for 400m and 3:10 mins for 200m, your CSS is (6:30-3:10)/2 = 1:40mins/100m. AIM: To estimate your aerobic threshold swimming speed and training zones EQUIPMENT: Stopwatch RANGE OF RESULTS: 1:10-3:00min/100m FREQUENCY: 4-6 weeks 02 STROKE RATE TEST Swimming speed is a function of stroke rate and length. Using a tempo trainer, set the cadence and swim 50m repeats, increasing the stroke rate each time. Measure the times, your rate of perceived exertion and heart rate for each interval. There are sweet spots where the effort feels easier for the pace or…

10 TESTS TO REFLECT AND PERFECT YOUR PERFORMANCE

LONG-DISTANCE TRAINING FUEL

TRAINING NUTRITION Training takes its toll on your body. That's where nutrition comes in. Packing in the right type of calories will fuel your workouts, reduce the risk of injury and keep your immune system as strong as possible. Your primary source of energy comes from carbohydrate such as starchy vegetables, lentils, pulses and wholegrains like oats, brown rice and quinoa. These provide both a slower release of energy and micronutrients for immune health. Combining protein with carbohydrate foods will slow down the release of energy and keep you going for even longer. It's important not to skimp on healthy fats, too, as these not only provide energy and anti-inflammatory properties, but also transport the fat-soluble vitamins A, D, E and K, and support nerve function and hormone production. Unsaturated fats…

LONG-DISTANCE TRAINING FUEL

CREAMY ORZO PASTA WITH SQUASH, SAGE AND ROASTED HAZELNUTS

PREP 10mins COOK 35-40mins SERVES 4 V INGREDIENTS • 300g orzo • 2 tbsps extra virgin olive oil • 1 medium squash (butternut, queen or crown prince) • 1 medium onion, finely chopped • 1 stick celery, finely chopped • 2-3 cloves garlic • 2 tsps dried sage • 4-5 sage leaves (optional) • 30g roasted hazelnuts, roughly chopped • 1 litre hot vegetable stock • 50g freshly grated parmesan Preheat oven to 200°C/400°F. Cut the squash in half, remove the seeds. Arrange cut side up on a baking tray, season, add 1 tsp dried sage and 1 tbsp of olive oil. Roast for 30mins or until the flesh is soft and golden. Remove and leave to cool. Heat 1 tbsp of olive oil in a deep pan and sauté…

CREAMY ORZO PASTA WITH SQUASH, SAGE AND ROASTED HAZELNUTS

WHOLESOME LUNCH TRAINING BOWL VE PREP 10mins COOK 45mins SERVES 3-4 INGREDIENTS • Mix of vegetables – carrots, aubergine, peppers, mushrooms • 1 clove garlic • 2 tbsps olive oil • 1 tsp cumin seeds • 80g quinoa • 40g buckwheat • 450ml vegetable stock • 1 x 400g tin chickpeas, drained and rinsed • 2 large handfuls of kale • 2 tbsps pumpkin seeds • 1 red onion, finely chopped • 1 tbsp pomegranate seeds For the dressing • 3 tbsps extra virgin olive oil • 2 tbsps lemon juice • 1 tbsp tahini For the Tex-Mex seasoning • 1 tsp each garlic powder, paprika and ground cumin • 1/2 tsp each chilli powder, black pepper, salt, ground cinnamon and cloves METHOD 1 Preheat the oven to 180°C. Lay…

THE BRIGHT Answer

HOW TO BOOST YOUR AEROBIC SWIM SPEED Back in the 90s on the Gold Coast, Australia, I used to swim with a well-known squad coached by one of Australia's greatest-ever swim coaches, a man called Dennis Cotteril. Dennis has too many achievements to list here but he's probably best known as the coach of Grant Hackett, former world record holder in the 1,500m and multiple Olympic gold medallist. Dennis set his squad up so that in the mornings, if you were fast enough, he would let triathletes and surf athletes train with his swimmers. This was when the ‘grunt work’ would get done, volume sets developing aerobic capacity and fatigue resistance. In the evenings it was swimmers only, where they would do their discipline-specific work. One of the many great…

THE BRIGHT Answer

HOW WAS IT FOR YOU? NOOSA TRIATHLON Spotting the buoy ahead, I realise that for the first time in a triathlon I don't want to get out of the water. I have never enjoyed a swim leg so much – the water in the beautiful Pacific Ocean is just amazing and thanks to a staggered wave start (standard since the pandemic) I had an easy follow-the-leader swim with much less congestion around the buoys than usual. Upon exiting I check my watch and I see I'm done in only 27 minutes! That felt like an easy swim… maybe there are some benefits to carrying a three-yearold round all day. I first raced Noosa more than 10 years ago and being back was a surreal moment. Noosa has stayed the same, but…

220 2024 RACE CALENDAR

MARCH 3 CASTLE COOMBE CHILLY SPRINT DUATHLON • (5km R/21km B/3km R) Castle Coombe Race Circuit, Wiltshire. dbmax.co.uk 10 FIREFIGHTERS DUATHLON (6.4km R/40.2km B/6.4km R) Rivington & Blackrod High School, Bolton, Greater Manchester. epicevents.co.uk DORNEY DUATHLON (various dists) Dorney Lake, Windsor, Berkshire. atwevents.co.uk 23 GRASMERE DUATHLON (various dists) Grasmere Sports Ground, Cumbria. wilddeerevents.co.uk 24 EAST FOR TUNE DUATHLON • (5km R/20km B/2.5km R) East Fortune race track, Edinburgh, East Lothian, Scotland. tri-works.co.uk OULTON PARK SPRING DUATHLON • (various dists) Oulton Park Circuit, Cheshire. opevents.co.uk/duathlons 31 EAST LEAKE POOL SPRINT TRIATHLOW (400m S/23km B/5km R) East Leake Leisure Centre, Loughborough, Leics. endorphinsport.com APRIL 7 WEST LANCS SPRING TRIATHLON (400m S/21.5km B/5km R) Edge Hill University, Ormskirk, Lancs. epicevents.co.uk NORTHUMBERLAND DUATHLON (various dists) Druridge Bay Country Park, Red Row, Northumberland. vo2maxracingevents.co.uk BRAMHAM…

220 2024 RACE CALENDAR

Wondering what the ‘washing machine’ is, or where to find your M-dot?! Make things easy with our guide to common tri terms… ‘A’-Race The most important race of your season Age-grouper Non-pro triathlete (most of us!) Aerobic Aerobic exercise involves or improves oxygen consumption by the body Anaerobic How much energy your body can produce without using oxygen Aquabike Race with just swim and bike elements, no run Bilateral breathing Breathing every 3 strokes when swimming Biomechanics The forces applied to your body during exercise Bonking Running out of energy mid-race or training session Brick session When you ‘brick’ two disciplines together, e.g. bike & run Cadence Pedal rate on bike, in revolutions per minute (rpm) Carb-loading Eating a carb-heavy meal prior to a race to boost energy Catch The…

“In Germany, we have a word for everything”. So says my German friend Tobias, who was chuckling at my recent discovery of the word “Backpfeifengesicht”, which means “a face that's badly in need of a fist.” If I should happen to be there when you lose your luggage near the toilets at the airport then I'm your man, but despite being of German descent my vocabulary doesn't stretch much beyond a table for two and a ticket to Berlin, bitte. WEEKEND WARRIOR That said, I'm aware of the German habit of being able to sum up obscure feelings in a single word, for which there is no English equivalent. Some, like schadenfreude or weltschmerz you're no doubt already familiar with, but have you heard of these ones: • Fingerspitzengeful The…

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