2021-02-01 220 Triathlon

KIT ZONE

CUTTING
EDGE

SPEEDO ZONE3 PHELPS ZOGGS
AQUAPULSE VIPER-SPEED XCEED PODIUM

£35 The new Aquapulse Pro £32 Zone3 say their Viper- £34.99 The Xceed Mirrored £25 The versatile mirrored lens
Mirror slot into Speedo’s Speed goggles are designed goggles are a collaboration is great for those who want one
fitness category for everyday specifically for “pool-based between Michael Phelps and pair of goggles they can use
training and racing. The wide, speed sessions” with a Aqua Sphere. Like the great indoors or in the sun. The
mirrored lenses offer plenty hydrodynamic profile to make man himself, they’re stone- Titanium Podium should also
of peripheral vision and 100% you look like you mean cold quality – they tick every provide extra protection from
UV protection, so they’re business. Despite the box when it comes to comfort, reflected light, say Zoggs,
strong candidates for goggles intimidating appearance, clarity and fit. While you which is good for outdoor
that you could use for both they’re surprisingly usually have to choose pools. Zoggs’ curved lens
pool training and racing in comfortable due to the soft between low-profile racers technology (CVT) give you a
open water. The anti-fog gasket seal. The lenses have a and wider, more comfortable great field of vision and plenty
coating worked as new after heavy tint, but we could still training goggles, the Xceeds of clarity, and we experienced
multiple training sessions see fine in a gloomy pool with do both by having a wide little fogging. The gaskets are
and, although on the dark side, little natural light. The blue field of vision through the adequately soft, although not
the lens tint was fine to use hue made things look different quality mirrored lenses, the most comfortable on test,
during evening sessions in a to what we were used to which have a hydrodynamic and the swivel-style nose
dimly-lit pool. One thing we underwater, but the field of curvature to save you every bridge has flex that should
weren’t so keen on was the vision is wide and the anti-fog last millisecond. Three nose mould to most face shapes.
gasket seal, which is large but worked as it should. The bridges are included, and the The straps adjust via the rear
quite firm, and dug into our patented ‘ultraFAST quickFIT’ straps are flat so they’re buckle and are made of a soft
cheekbones a little. Speedo’s rear buckle system has two incredibly comfortable on your silicone. The shape of the
‘IQfit’ straps have a handy buttons at the back of the strap head. To adjust, you just need lenses and feel of the goggles
numbered scale printed on the to adjust the length, which is to pull on either side of the are similar to the Huub
back, which is really useful for quick and easy to use. Extra rear clip, which is simple and Brownlees, with the latter just
nailing your ideal amount of nose pieces, a storage pouch effective. Yes, they’re up with edging it for the softer seal,
tension for when you need to and fitting instructions the most expensive here, but and useful extras such as a
buy your next pair. complete a fine package. they’re worth every penny. carry case and extra straps.
speedo.com/uk zone3.com michaelphelps.com/uk zoggs.com

81 VERDICT DEPENDABLE 92 VERDICTCOMFY, 94 VERDICTSIMPLYSOME 84 VERDICTGREATVISION
% ALL ROUNDERSTHAT VISUALLY APPEALING, OF THE BEST POOL AND CLARITY; GASKET
% EXCELLENTLENSES % GOGGLESYOUCANBUY % COMFORTONLYADEQUATE
WORK IN OPEN WATER

50 / / February 2021

POOL GOGGLES

HUUB NIKE MARU SWANS

BROWNLEE VAPOR PULSAR SR2

£34.99 Having scored highly £24 Described by Nike as their £11.99 These goggles are the £27.50 Swans say this is their
before in 220 tests, our opinion “most hydrodynamic goggle cheapest of our selection. And “most popular all-round
hasn’t changed on the ever”, the Vapors have curved it’s a case of ‘you get what you versatile goggle”, featuring a
Brownlee goggles: they’re lenses that Nike describe as pay for’ as the Pulsar Mirror mirrored lens with a blue tint
some of the finest pool goggles “oversized” to increase your didn’t match the standard of and a flat frontage to keep your
around. The brothers demanded field of view in the water, and the pricier pairs on test. The eyes focussed on what’s in
optimal clarity and peripheral the low profile offers some gasket seal is quite small and front of you. You get a case
vision when they asked Huub claimed extra drag reduction didn’t sit comfortably, leaving with four nose bridges
to make them a goggle, and through the water. We found some marks around our eyes included for dialling in your
the lenses provide a crystal- the field of vision, while after swimming. The lenses fit, and the dual straps are soft
clear view underwater in both adequate, isn’t as wide as that are flat at the front with little and flexible with a simple
the pool and open water. Over of similar racey goggles such peripheral vision, and we adjustment toggle at the rear.
180° of peripheral vision is as the Phelps Xceed. The seal is found them disorientating The gaskets aren’t the softest
great for tight lanes, and the comfy and we experienced no when trying to negotiate a on test, but were comfortable
mirrored coating on the lenses leaks after changing the nose busy lane swim. We also enough for long sessions.
is hard wearing. They’re as bridge (you get four). The experienced some fogging During lane swims we did find
close to custom as you can get straps are very firm, so it’s key after a couple of sessions, that the sides of the lenses
without actually being custom, to adjust them properly before despite rinsing and storing distorted our view underwater,
featuring three sets of starting your swim to avoid them in the case between and we’d have liked more field
interchangeable straps and making the seal too tight. The swims. For us, the Pulsar of vision to avoid potential
nose pieces in the carry case to lightly tinted lenses are best Mirror goggles will provide, at arm clashes with other
secure your ideal fit and suited to indoor pools, but for best, an average experience swimmers. Otherwise, the
pressure. While we prefer a brighter conditions you can for most swimmers if a flat anti-fog coating is great, and
flatter strap around the opt for the Vapor Mirror (£28). frontage is preferred, and the tint of the lenses is fine for
temples, those provided are We found the lenses did fog up some might struggle to get indoor pools, but there’s also
perfectly serviceable and at the start of our swims and on with them at all. The plenty of UV protection for
easy to adjust. scratch quite easily. highlight is the low price. outdoor swimming.
huubdesign.com proswimwear.co.uk maruswim.com swansuk.co.uk

88 VERDICTTOP QUALITY 76 VERDICTCOMFYFIT, 59 VERDICTCHEAPBUT 72 VERDICT DECENT
LENSES AND SUITABLE BUT SOME SLIGHT PRONE TO FOGGING, AND % STRAPS, BUT LENS
% FOROUTDOORSWIMS % FOGGINGINTHELENSES % SUB OPTIMALCLARITY
SHAPE DISTORTION

February 2021 / / 51



BEST KIT OF 2020

It hasn’t been the season any of us were hoping for, but tri’s designers
have continued to serve up cutting-edge kit on a weekly basis.
Here are 220’s top 20 products of 2020... X

IMAGES STEVE SAYERS

February 2021 / / 53

FEATURE

WATTBIKE NEXT

GEN ATOM

£1,899 More refinement than complete overhaul, but
there’s much to celebrate in the slicker and more
productive Atom of 2020. The resistance unit has
been upgraded for more precise movement through
the gears, while the flywheel and crank-angle
sensors now generate data 1,000 times per second
– twice that of the original – and power range is
extended from 2,000 to 2,500 watts. wattbike.com

02ORCA ALPHA£549 The Alpha is Orca’s top-end

‘ Natural Swimmers’ wetsuit,
aimed at ‘floaters’ rather than ‘sinkers’.
The Alpha has some of the best flexibility
around, especially for the all-important
shoulder rotation, stroke distance and for
easy T1 removal. orca.com

03TRIBAN 04 FORM SMART 052XU
RC500 JACKET GOGGLES PROPEL P:2

£54.99 The Triban RC500 winter jacket is a £156 Previously aimed at pool swimmers, a £380 Aussies 2XU once again topped many
bargain – thick enough to keep you warm major firmware update by Form has of our wetsuit tests this year. The Propel is
when the temperature drops, while doing a revamped the Smart goggles with an 2XU’s most buoyant suit, thanks to its
fine job of regulating body temperatures on open-water mode that tells you time and 39-cell 5mm front panel, and they’ve got
long rides. Plenty of pockets and even a stroke rate without a watch. The result is their ratios spot on. The ‘Rollbar’ provides
snood/neck warmer on the inside collar one of the most useful tri innovations for extra core control without feeling
add to the appeal. decathlon.co.uk since the dawn of the GPS watch. formswim. unbalanced even as fatigue set in. 2xu.com

54 / / February 2021

2020

08HUUB
AURA

£140 Huub’s mid-range Aura is a
classy suit, boasting breathable
Italian fabric and Coldblack tech to
reflect heat and UV rays. Its race-fit
feels supportive, even though
there’s zero lining, and in action
there’s no shoulder ache nor
chafing. huubdesign.com

ZONE3 09POLAR
GRIT X
AEROFORCE X
£379 Polar’s return to form continues
£275 Going into 2020, Zone3 had yet to with this superb watch. There’s a
create a truly leading aero tri-suit. Run Hill Splitter option that detects
That all changed with the Aeroforce X, when you’re ascending and
complete with dimpled sleeves, descending, and the FuelWise
pinstripes and a close-to-the-skin fit. feature that guides your feeding,
The hydrophobic material scores with all data maximised later in the
aquatic points and, on the road, the impressive Polar Flow app. polar.com
input from aero specialists Nopinz
reaped the rewards – it led the way
with Endura in our own wind-tunnel
tests. zone3.com

07 10THE
SUFFERFEST
MAVIC COSMIC SL
$14.99 Sufferfest upped its game in
ULTIMATE KONA 2020 to offer a strong alternative to
Zwift. There’s structured training
£299 At 239g, the Kona tri bike shoes personalised to your fitness, tri
are crazily light. The Hawaii look training plans and footage of racing
is matched by impressive in iconic destinations, all delivered
performance – the with the ‘Sufferlandrian’ sense of
full-carbon outsole is one humour. thesu erfest.com X
of the stiffest around,
which equates to
optimised power transfer.
Neat-looking outsole mesh
vents add breathability and
drain water. mavic.com

February 2021 / / 55

FEATURE

11MONTANE
GECKO VEST

£90 Long endurance runs were the
theme of our summer (and winter)
and the Gecko Vest was a mighty
companion. Situated on the side, the
500ml bottles feel easier to carry
and are simple to access, while the
multiple pockets are roomy enough
for all your essentials. montane.com

12ARK KORP£285The Korp is Ark’s 14 PARCOURS
mid-range swimrun suit,
and the first thing you notice is just STRADE
how light it is. It’s great for running
in (as brilliant as any wetsuit can £999 This new full carbon wheelset was
be), which gives a big advantage on subjected to countless hours of R&D,
the run legs of swimrun races. The starting with Computational Fluid
suit comes with removable arm Dynamics (CFD) analysis to design a disc
sleeves for when you need thermal brake, tubeless-ready wheel optimised
protection. arkswimrun.com for 28mm tyres and refined in the wind
tunnel. The 56mm depth is no problem
13SELLE ITALIA in crosswinds, they roll smoothly and
CARBONIO they’re fairly light at 1,520g. parcours.cc

£240 You’ll have to fork out if you 15
want the same saddle as Patrick
Lange, yet we think the Superflow is SCOTT KINABALU
worth the spend. Weighing 203g,
there’s more padding than you’d ULTRA RC 2.0
expect from a saddle this light, with
a sizeable central channel for £140 The Kinabalu Ultras tip the scales at a
pressure relief. selleitalia.com lean 270g (for trail shoes) and, for a shoe
with an ‘ultra’ tag, they instantly feel
56 / / February 2021 nimble. The responsiveness is due to a
combo of Scott’s Kinetic midsole foam and
an aggressive outsole traction, while the
rock plate in the midsole heightens the
versatility. Pricey, though. scott-sports.com

BEST KIT OF 2020

16DHB 17 SWIM FOR TRI 18 TRI-FIT
HYDRON TRAINING AID EVO

£110 The Hydron 2.0 is a budget suit that’s £7 Instead of stuffing paper under a bottle £179 The Evo is an outstanding package from
hard to fault. It’s durable, the fit true to with your set written on, why not just the Aussie brand. The suit is comfortable,
size and the buoyancy is surprisingly have it on the bottle? SFT’s 750ml the pad is great for long-distance races,
moderate for an entry-level suit thanks to ‘Intelligent’ bottle does just that, with and the focus on aerodynamics across the
the 3mm thickness on the hips and 2.5mm warm-ups, six main sets and cool-downs shoulders, back and arms doesn’t inhibit
on the thighs. Removal is swift thanks to printed on, varying between 2.8km-4km flexibility. Pocket space is amongst the
the calf panels. wiggle.co.uk per session. swimfortri.co.uk best, too. tri- tathletic.com

19QUINTANA
ROO PRSIX2

£9,895 The changes made on the PRsix2 are
evolutionary rather than a complete
overhaul, with the frame weight
brought down by 10%. The result is a
refined ride feel, multiple tri-specific
accessories and huge adjustability. If
you want one of the most advanced tri
bikes on the market, this one is very
hard to fault. windwave.co.uk.

HOKA ONE ONE
RINCON 2

£105 We were largely underwhelmed with
Hoka’s 2020 releases (see the TenNine,
Clifton Edge and Clifton 7), but the Rincon
2 bucked that trend, and then some, with
a road shoe that encapsulates all that’s
good about Hoka. There’s support and
forward propulsion from the Meta-
Rocker, and also nimbleness from the
lean 218g weight. hokaoneone.eu

February 2021 / / 57

BIKETEST

JACK OF ALL TRADES AND A MASTER OF NONE? OR YOUR NEXT BIKE?
WE HIT THE TRAILS AND ROADS ON BOARDMAN AND PINNACLE RIDES
TO SEE IF GRAVEL BIKES HAVE A PLACE IN THE TRIATHLON BIKE SHED

WORDS WILL POOLE IMAGES STEVE SAYERS

uge in America and with the should a gravel machine be your next
potential for major growth two-wheeled purchase? Alternatively,
this side of the pond. No, we’re if you only have room for one steed in
not talking about the NFL or your life, do gravel bikes tick the road
chlorinated chicken. We’re and trail options well enough to perform
talking gravel bikes, the second biggest both roles?
growth market in UK bike purchases
after e-bikes. With the first gravel-bike triathlons
Some of us have long dismissed gravel taking place in America, we look at what
bikes as a jack of all trades, master of the advantages are for UK triathletes by
none, content with our road bike (with comparing the Boardman ADV 8.8 and the
clip-on tri-bars), tri-specific number, Pinnacle Arkose D2. It’s a battle between
and/or MTB for training and racing. And two of the most popular bike brands in the
yet, given that triathletes often subscribe UK – £750 versus £1,025, and Sora versus
to the N+1 rule when it comes to bikes, Tiagra shifting. But, before we get started,
just what is a gravel bike?

58 / / February 2021

£1K GRAVEL BIKES

Firstly, the name’s a giveaway – its “With the first gravel-bike handling on technical routes. The knobbly
bread-and-butter’s off-road, be it gravel triathlons taking place in tread’s more akin to mountain-bike tyres,
paths, dirt roads, firetrails and, though America, we look at what too. And one final one, the drops are often
not as extreme as a mountain bike, the advantages are for the flared to allow greater clearance of the
even singletrack. Gravels are built for rider’s wrists and forearms when in the
adventure. To that end, they’re usually UK triathlete” drop position – ideal when negotiating
loaded with mounts for bottles, luggage rough terrain.
and panniers. They’re usually heavier
than svelte roadsters to cope with the Against that backdrop, the suitably
rough and tumble of off-road, though this rugged shoot for this month’s bike test
extra bulk arguably improves stability. is at the start of the Ridgeway trail near
Avebury, which is part of the new
The most visible difference is down 350km King Alfred’s Way, a multi-terrain
south with the wheels and tyres. While route launched in 2020 by Cycling UK.
your road bike tends to come with 25mm- Officially beginning and ending in
wide tyres with space for 28mm, Winchester, the 350km loop links the
maximum tyre clearance tends to be no existing routes of the Ridgeway and South
more than 33mm, maybe 35mm. Gravel, Downs Way and, with trail, road, chalk and
on the other hand, have clearance for military tracks to navigate, is a perfect
33mm tyres up to casings measured in example of just what you can do on a
inches; in short, big. This broader contact gravel bike. Time then to see if gravel
point offers more comfort, grip and better bikes will top your New Year wishlist.

February 2021 / / 59

BOARDMAN ADV 8.8 BOARDMANBIKES.COM

Synonymous with good value and available Quick-release wheels aren’t as stiff as bolt-thru
from select independent shops as well as arrangements but are easier to remove.
Halfords, Boardman has been turning heads
with ever more appealing paint jobs and a Using a threaded square-taper bottom bracket and
diverse range. The ‘gravel’ ADV claims to be cranks also frees up cash to allow Shimano Sora shifting
for every kind of riding, from bridleways to sportives, as components. Square taper set-ups are sealed units with
well as commuting. no outboard bearings and spares are easily available, but
they usually require a little more routine maintenance
We’ve often found that bikes from Boardman punch than more expensive alternatives. You can’t see what’s
above their weight. Putting together a build to suit a been sacrificed to fit 40mm Schwalbe G-One tyres, as
moderate budget requires trade-offs and, at this price, it they’re a welcome addition. The fork is tapered, and has
requires attention to what makes a bike work well to internal routing for the brake line and mudguard
avoid producing a dud. There are several interesting mounts. The headset’s the increasingly popular internal
component choices intended to reduce cost in one area type, while the rear brake hose and external gear cables
so that better equipment can be used in another. will please those who like to work on their own bikes.

For example, a full carbon fork, which will increase The rear end has both mudguard and pannier rack
front-end stiffness and make for more responsive eyelets, opening up commuting and touring/adventure
handling, is a reasonably expensive choice. However, riding as not just viable options, but potential primary
the fork comes with quick-release dropouts: a cheaper reasons to buy this bike. Two bottle mounts inside
option than the disc-brake optimal bolt-thru option. the front triangle are fairly common, and they’re far

60 / / February 2021

£1K GRAVEL BIKES

88 SPECS
%
Weight
10.75kg (M)
Frame
Triple-butted 6061 X7
aluminium
Fork
C7 carbon
Gears
Shimano Sora
Brakes
TRP Spyre-C discs
Wheels
Boardman ADV
tubeless ready
Finishing kit
Boardman alloy stem
& bar, Boardman ADV
saddle, Boardman
alloy post

HIGHS
Great budget;
inspired spec choices

LOWS
Difficult to criticise at
this price

BUY IF...
You want a great-
value all-rounder

“This bike is a versatile, fun investment that
will handle a commute as readily as it’ll take
you off on weekend multi-surface blasts”

MORE enough out of the way to fit a adjustment is required than most
OR LESS: reasonable-size frame bag. cable-operated disc brakes, the twin
BOARDMAN ‘pistons’ do require a little
LIVELY BUT NOT TWITCHY adjustment from time to time.
A New Year bike from
Boardman, the 8.9 While not quite the same geometry Shimano’s Sora groupset is a
(£1,000) uses a light as its CXR cyclocross bike, staple in this price range; it’s
triple-butted Boardman has borrowed heavily precise and benefits from the
aluminium frame, full from it to create a bike that’s playful trickle-down effect. The gear range
carbon fork and and sprightly, but not as twitchy. is wide enough to allow fairly steep
Shimano’s gravel- It’s happy to be taken as far as pitches to be tackled off road, while
specific GRX group – you’re happy to go off-road, and it’s leaving plenty of top-end for
and it’s still got fittings ready to go fast on tarmac, too. triathlon race efforts.
for mudguards and
racks. Also arriving in On the road it’s a reliable, The own-brand alloy rims stayed
stores in the New engaging yet predictable ride. true despite my often less than
Year, Boardman joins Accelerating hard out of the saddle careful riding on some local
other brands with an the rear-end feels stiff enough, and bridleways. Bars, stem, seatpost and
entry-level, all-road were it not for the slightest of saddle are all own brand, and we’d
women’s bike with audible drags from the front brake no complaints about any of them.
its ADV 8.6 (£700). you’d be convinced the fork was The slightly flared bars offer a
With such a pocket- matching it. The brakes themselves comfortable hood position.
friendly price tag, are reasonably powerful once
we’ll be interested to bedded in – I’ve ridden the TRP This bike is a versatile, fun
see how it runs. Spyres on a few different bikes and, investment that will handle a
while not matching hydraulic commute as readily as it will take
brakes for absolute power, they’re you off on weekend multi-surface
consistently good at slowing down blasts. While not a full touring bike,
in most situations. While less it’s forgiving enough to take you
bikepacking, too.

February 2021 / / 61

BIKETEST

PINNACLE ARKOSE D2 EVANSCYCLES.COM

Evans Cycles’ house brand mud clearance. However, MORE
Pinnacle refers to the mudguards may be somewhat OR LESS:
Arkose as an “adventure awkward to fit with the stock tyres, PINNACLE
road” bike. Could this be but dropping to 40mm or even
its way of avoiding using 38mm tyres should maintain the For three hundred
the ‘gravel’ tag, so it’s left open to bike’s capability while reducing the smackers more you
those riders not looking to load up ‘commuter skunk’ stripe up the get the Arkose D3
and head for the hills? Quite back. Inside the front triangle are (£1,350), with the
possibly, but the geometry and the more mountings than usual – a same frame as the
big tyres simply offer gravel riding bottle-cage on the seat tube, plus Arkose D2 but in
as an option. The presence of some three bolts on the down tube to addition a quality mix
test-topping kit on the most allow options of bottle placement or of Shimano’s premium
expensive of the two may swing the the addition of a direct-mount Ultegra and 105 into
decision, though one thing toolkit. There’s also a bonus cage the mix. For £825, the
surprisingly missing from the mount beneath the down tube. Pinnacle Arkose D1 is
Arkose is the flared handlebar that also available in a
can be found on the Boardman and The ports in the head tube and women’s specific
many other gravel bikes. What is seat tube are for dynamo lighting version with the same
present, however, are huge 45mm cables, but they could work for Di2 all-road versatility but
tan-walled WTB tyres, a black paint cable routing should electronic ever with contact points
job set off by reflective graphics and take your fancy. Talking gears, it’s that have been
higher grade of spec, which is no the impressive Shimano Tiagra 2 x designed to be more
great surprise being a third more 10 plus fully hydraulic disc brakes. suited to female
expensive than the Boardman. riders.
NECESSARY GEAR?
Mudguard and rack mounts give
the bike all-round versatility Having an extra gear on your
credentials. The removable seatstay cassette over the nine-speed Sora-
bridge is a nice touch because it adds equipped Boardman doesn’t
necessarily mean wider range; it’s

SPECS 82
%
Weight
10.8kg (Small)
Frame
6061 aluminium
Fork
Full carbon
Gears
Shimano Tiagra
Brakes
Shimano Tiagra
hydraulic
Wheels
WTB ST i21 rims,
Novatech D371 hubs
Finishing kit
Pinnacle alloy stem
and bar, Pinnacle alloy
saddle, WTB Volt
post

HIGHS
Fantastic groupset;
feature-heavy frame

LOWS
Tyres seem to lean
away from
commuting; non-
flared bar

BUY IF...
The trails and
adventure are what
drive you

62 / / February 2021

more likely to equate to smaller jumps between each On that note, the bolt-thru axles, hydraulic brakes
gear, meaning it’s easier to find a gear you can pedal at a and 45mm WTB Riddler tyres put this squarely in
comfortable cadence. It also means the shifters and ‘mountain-bike-lite’ territory and it handles
mechs have to be that little bit more precise in what accordingly. Take it down some of the trails in your local
they do, and Shimano trickle down the useful bits woods and it’s hilariously capable, leaving you grinning
through the tiers in such a way that one of the things from ear to ear. Back on the road and it’s a perfectly
that makes Tiagra such good value is how smooth and usable drop-bar bike. Yes, the tyres are a little draggy if
fast the shifting is. you run them at low pressure (and be aware that tan wall
tyres can offer less protection against punctures, as our
The hydraulic brakes are a no-nonsense affair, features editor found out 60km into his own King
especially when paired with 160mm rotors. The stopping Alfred’s Way challenge), but 45mm tyres offer huge
power is unrivalled in this test and delivered in a well- levels of comfort as well as grip.
modulated, entirely manageable way. It never feels like
you’re about to, but there’s a sense that you could stop Having ridden the flared bars on the Boardman,
more or less instantly if the need arose. The price of the returning to ‘normal’ drop bars took a little adjusting to.
bike means third-party branded, proven performance I found it’s just not as comfortable having your hands
components are present. WTB supplies the seat and rotated further outward, particularly off road but
rims while Novatech brings the hubs. These have bolt- noticeably on tarmac, too. The Arkose is quite simply a
thru axles. It’s a noticeable performance benefit, gravel bike. While it takes commuting in its stride, it’s
making both ends of the bike stiffer and more direct much happier on back lanes, bouncing through potholes
for improved handling. on the way to bridleways.

February 2021 / / 63

BIKETEST

ESSENTIAL
BIKEPACKING KIT

KOMOOT

Komoot’s a regular
of round-the-world
record-holder Mark
Beaumont, highlighting
its adventurous appeal.
Existing routes, creating
your own, turn-by-turn
navigation – it’s all here and more, and
is arguably the most intuitive routing
app on the market.
https://www.komoot.com/discover

KING ALFRED’S WAY

ROUTE GUIDE

This comprehensive guide
details Cycling UK’s newest
off-road trail – a 350km
circular adventure route
around the heart of historic
Wessex. Includes full route
mapped on 1:50,000 ordnance
survey maps.
https://shop.cyclinguk.org/king-
alfreds-way-route-guide

ALTURA VORTEX

A waterproof seatpack is a
must for backpacking. This
one comes in at 12 litres so
there’s plenty of storage,
while the neat and durable
strapping system keeps
everything clamped in place.
https://www.zyrofisher.co.uk/
products/detail/ALBV2S

VELODRY

HANDLEBAR BAG

This stylish 10-litre bag
conveniently straps onto
your handlebars for
convenient storage. The
waterproof bag comes in
a tube shape made from a
double laminated, reinforced PVC
tarpaulin material.
https://www.drybags.co.uk/
products/velodry-handlebar-bag-
10-litres

OVERALL VERDICT

Gravel bikes are proving a hit for cyclists and their diameter comes in slightly less than 700c, meaning MTB
triathletes alike. And why wouldn’t they be? They’re comfort and traction but maintaining a roadie geometry.)
not that far off the speed of a road bike, but can
effortlessly cope with liberating sojourns off the The Pinnacle’s a good buy. As ever, you receive a lot for a
beaten track. For many, they’re turning into their relatively minimal outlay. This bike is a versatile, fun investment
sole bike. As triathletes, however, we’d add one to your current that’ll effortlessly consume commutes, road efforts, singletracks
arsenal, which could well comprise a road bike, tri bike, and much more. In fact, while not a full touring bike, it’s forgiving
commuting bike… Us triathletes love bikes! enough to take you bikepacking, too.

But which gravel proved the most impressive? Well, the £1,025 But the Boardman nicks it. It comes with an extremely well-
Pinnacle Arkose is extremely capable with impressive off-road reasoned spec and is imbued with a playful nature. It’s really hard
leanings. It wouldn’t look out of place laden with bags and to argue against, especially if your budget is tight. The triple-
hydration in search of remote Scottish valleys. It’d also be butted aluminium frame’s a bulletproof choice for gravel, but isn’t
perfectly happy with mudguards, a rack for more mundane duties too weighty at 10.75kg. But the spec list of Sora groupset, TRP
and smaller tyres. (An increasing number of gravel users employ wheels, Boardman’s solid own-brand stem, bar and saddle, plus a
smaller 650b wheels for off-road efforts. Throw in large tyres and carbon fork, results in a fun, lively ride that you’d enjoy eating up
many different terrains this winter.

64 / / February 2021

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Issue 385

Greatest UK triathlon
adventures of 2021;
Channel your inner
caveman for more speed;
How eco-friendly is tri?;
Run jackets on test; Eco
swimsuits and winter bike
jackets rated; Injury-free
masterclass; Boost swim
skills in eight weeks

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essential kit

All you need to train & race, as rated by our 220 Kit Zone expert testers

TRI SUITS 90 93 90 92 91
% % % % %
Comfort is key for
all levels, so 2xu tri-fit zone3 louis garneau endura
Perform Full Evo Lava Short Sleeve Aero Tri Suit QDC D2Z
consider pads, £130 Performs very £179 Comfort, £190 Very £287.90 Aero and £349.99 The fastest
grippers and well on both the bike aerodynamics and comfortable woven comfort benefits suit on test in the
and run thanks to top- features… a standout fabrics and excellent combine in a wind tunnel, yet with
material quality. Full- quality fabrics. suit for all distances. temperature control. fantastic iron suit. comfort and style.
length zippers are Issue 378 Issue 378 Issue 378 Issue 376 Issue 376
also handy for mid- 2xu.com tri-fitathletic.com zone3.co.uk garneau.com endurasport.com
race toilet stops.

TRIATHLON 87 89 90 94 89
WETSUITS % % % % %

These hit a range of DHB 2XU HUUB orca sailfish
abilities. Newcomers Hydron Propel P:2 Varman Alpha Ultimate IPS+
£110 Surprisingly £380 1.5mm in the £475 Restriction-free £549 Light and £800 A mighty price
will look for greater buoyant and hard to shoulders and stretch front crawl with flexible for stronger tag, but one that’s
buoyancy, especially fault for newbies. zones equals freedom masses of tech. A swimmers, but less backed up by a mighty
Currently £88. and speed. cracking wetsuit. beginner buoyancy. aquatic performance.
around the hips Issue 381 Issue 381 Issue 381 Issue 379 Issue 379
and thighs; more wiggle.co.uk 2xu.com huubdesign.com orca.com sailfish.com

experienced
triathletes will seek

out greater flex.

RUN 78 85 87 92 89
JACKETS % % % % %

When picking a evadict omm inov-8 montane soar
lightweight jacket, Windproof Halo Trailshell Minimus Ultra Rain 2.0
£25 Easy to stash and £125 No-frills design £150 Stripped-back £165 A top-end buy £175 A hoodless gem
think about what carry, but will only but impressive design and mean with top-end that offers comfort
conditions you’ll be deflect light rain. waterproofing. water thwarting. waterproofing. and aqua resistance.
using it in and where. Issue 385 Issue 385 Issue 385 Issue 385 Issue 385
decathlon.co.uk theomm.com inov-8.com montane.com soarrunning.com
And analyse the
water-resistance and
breathability ratings .

TRI BIKES 78 91 85 84 91
% % % % %
The key here is
fit and comfort. giant orro cervelo orbea quintana roo
Remember: the Trinity Advanced Venturi Evo Tri P-Series Ultegra Disc Auro Team Etap PRsix 2
least aerodynamic £1,899 Upgrade the £2,500 A road bike £3,899 Reliable, £7,999 Nimble £9,895 If money is no
thing on the bike uninspiring training given a multisport ready to race and with handling, loads of object, then this is
is you, so have a wheels and this is a makeover, with a tri plenty of adjustment adjustability and one of the best, most
bike fit to refine reliably specced and saddle, seatpost, clip- and integration for impressively light, if refined tri bikes you
affordable first tri bike. on bars and comfort. long-course tri. lacking tri storage. can buy.
your position. Issue 382 Issue 382 Issue 380 Issue 385 Issue 383
giant-bicycles.com i-ride.co.uk cervelo.com orbea.com windwave.co.uk

66 / / February 2021

KIT ZONE

MILEAGE 81 80 89 89 83
RUN SHOES % % % % %

Endurance training 361° hoka one one Topo Brooks on running
and long-distance tri
Meraki-3 Bondi 7 Ultrafly 3 Glycerin 18 Cloudflyer
may require more £120 A fibre-glass £130 With a heel £130 The toebox will £140 The latest £140 In their element
cushioning in a road shank in the midfoot height of 33mm, this is suit those with wider edition of arguably during faster training
shoe. A gait analysis adds stability, while full-on original Hoka feet in a shoe that's Brooks’ finest shoe is runs, yet the Cloudflyer
at an expert running the upper’s breathable with a hugely comfy adept at both racing comfort personified will rack up the miles
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Issue 383 Issue 383 Issue 383 Issue 383 Issue 383
start. Here are our 361europe.com hokaoneone.eu topoathletic.co.uk brooksrunning.com on-running.com
picks of the best

mileage munchers.

BIKE 88 87 85 87 91
JACKETS % % % % %

Now that the off- van rysel altura huub gore pearl izumi
season has arrived, a
RCR Ultralight Firestorm Core 2 C5 Active Pro AmFIB
lightweight bike £45 Practical, £80 Looks good, is £140 Not waterproof £190 Formidable in £200 Stylish,
jacket is essential packable and breathable and but shines for comfort the wind and rain, but flattering and a
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in the wind, rain and water resistance. decent price, too. the autumn/spring. rear pocket isn’t ideal. Not packable.
chills. Look for the Issue 384 Issue 384 Issue 384 Issue 384 Issue 384
decathlon.co.uk blueseventy.co.uk huubdesign.com gorewear.com pearlizumi.co.uk
magic combo of
water-resistance
and breathability.

COLD 85 88 92 82 90
WATER KIT % % % % %

Staying as warm as DHB orca huub orca zone3
possible is
Hydron Swim Cap 2.0 Swimming Gloves Varme Thermal Wetsuit Baselayer Kneeskin
imperative if you’re £15 Gives good head £29 Warm, durable £35 An innovative £50 A great intro to £95 Versatile suit
looking to keep coverage to create a and dexterous, and swim balaclava and cold-water upper- that’ll see action year-
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swimming toasty in the water. the price. buys you can make. and unrestrictive. under a wetsuit.
Issue 383 Issue 383 Issue 383 Issue 383 Issue 383
throughout the tri wiggle.co.uk orca.com huubdesign.com orca.com zone3.com
off-season. This

collection will help
with the process.

TRAIL RUN 88 92 89 91 85
SHOES % % % % %

The multisport salomon hoka one one merrell scott on running
benefits of
Supercross Blast Torrent 2 MTL Long Sky Kinabalu Ultra RC 2.0 Cloudventure
venturing to the £100 A plush all- £110 Lighter, leaner £120 Internal £140 An ultra billing £150 Reassuringly
trails are numerous. rounder from the trail and more nimble than comfort, light and but nimble for faster sturdy and with a
To maximise them, specialists that comes you’d ever imagine, durable, and with sets and with plenty waterproof
you’ll need a grippy, at a good price. and huge fun, too. formidable grip. of midsole protection. membrane.
Issue 384 Issue 384 Issue 384 Issue 384 Issue 384
comfortable and salomon.com hokaoneone.eu merrell.com scott-sports.com on-running.com
quick-drying pair

of off-road
specific shoes.

TRIATHLON 93 87 88 91 90
SADDLES % % % % %

Riding on your tri- fabric fizik prologo pro ism
bars often requires
a different type of Tri Race Flat Vento Argo R5 Dimension Tri Tirox Aerofuel PS 2.0
£79 A well-priced £99 A road /tri £119 An excellent all- £129 A light and very £170 One of ISM's
saddle , and there saddle with masses of saddle hybrid but rounder that provides comfy saddle that best tri saddles that'll
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built for tri in terms due to its bottle mount. firm for some. weight and price. expensive perches. TT position for hours.
Issue 380 Issue 380 Issue 380 Issue 380 Issue 380
of various widths fabric.cc extra.co.uk chickencyclekit.co.uk madison.co.uk upgradebikes.co.uk
and nose types.

February 2021 / / 67

U2P0D2A0TEEDDITION

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ASDESIGN UK COM

P70 BIKE
SKILLS

JAMES WITTS

Freelance writer and former
editor of 220 Triathlon
magazine, James specialises
in sports science and
endurance training.

JAMES MITCHELL

P76 KICKSTART
TRAINING:

DERMOTT HAYES

has been coaching for 15
years, is head coach at
Be Endurance and the
organiser of the Storm
the Castle duathlon.

P83 WINTER ROBERT RATHBONE
WARMERS: 4
SOUP RECIPES P86 ASK THE
DON AND
KATE PERCY STEVE SAYERS EXPERT Q&AS

is a nutritionist and keen TIM DON
amateur athlete. She’s written
three books on sports is a multiple ITU world
nutrition and founded Go champion, a 3 x Olympian,
Bites energy balls. and one of the fastest

Ironman-distance
athletes in the world.

February 2021 / / 69

TRAINING

70 / / February 2021

BIKE SKILLS MASTERCLASS

Masterclass riathletes are
regarded by those
YOU JUST MOUNT YOUR BIKE AND PEDAL? MAYBE NOT. lazy-devil cyclists
REFINING YOUR PEDALLING HANDLING CADENCE AND MUCH as terrible bikers.
That in some way
MORE WILL BOOST YOUR BIKING FOR NO MORE EFFORT training for three disciplines
dilutes how skilful, fast and
WORDS JAMES WITTS IMAGE ASDESIGN powerful they are on two wheels.
Well, Mr and Mrs Cyclist, let me
introduce you to the likes of Jan
Frodeno, whose 7:51:13 Ironman
Hawaii 2019 record included a
4:16:03 bike leg. For 180km, that
averages out at a rather impressive
42.2km/hr. Or take a look at
Daniela Ryf’s 2018 Hawaii victory.
The Swiss athlete’s 8:26:16 overall
time included a record-breaking
4:26:07 bike leg thanks to an
average 40.6km/hr. And
remember, both times were
recorded in non-drafting events,
unlike road cycling where many
events are drafting.
Which, a puritanical cyclist
would tell you, is where they’re
coming from. That race riding in
groups requires a dexterity, a
swiftness of thought and reaction,
that many non-drafting triathletes
lack. Our view? They’re simply
incorrect. Huge numbers of
triathletes spend at least one day a
week riding in groups, learning to
weave, brake and even bunnyhop
when needed. But that’s not to say
we can’t all improve our bike skills
with specific training especially as,
unlike swimming, this is rarely
something you totally hone in on.
That’s why this issue we’ve
brought together a world-class
band of coaches and triathletes
(including, we confess, a former
professional cyclist) to impart their
words of bike-skill wisdom for you
to take away and practise this off-
season. You’ll find they cover road,
mountain and triathlon bikes, so
all genres are ticked off. It’s time to
show the old-fashioned pedaller
what you’re made of…X

February 2021 / / 71

TRAINING

WESTEND /GETTY IMAGES

HOW TO HONE CSANSOMPHOTO
YOUR BIKE SKILLS

Follow these essential tips to make your riding swifter, safer
and more efficient. The result? A flying 2021 bike leg

01KEEP ON SPINNING specific muscles in the way you’ll be for a sessions at a velodrome or tennis court.
“Learn to turn your legs over 2-6hr bike ride on your fancy race bike.” They’ll be beneficial.”
at a cadence of 90-95rpm,”
says top triathlon coach Paul Adams. 03 PRO BIKE FIT 05 RIDE SOLO
“It’s surprising how fast you can go even Whatever your budget for a Bungay again, this time on the
if you’re in an easier gear. Not only that bike, factor in a professional benefits of riding alone. “Well,
but it’ll also save your legs for when you bike fit such as Retül. A proper bike fit will this has become pretty easy this year! That
dismount your bike and start your run. make your ride more comfortable as the said, it’s an area a lot of triathletes forget.
Grinding away in a big gear will eventually bike will fit you, meaning you maximise Of course, a weekend ride with friends is
tire out your quads and make the run that any skill you’re looking to learn. Ill-fitting great and there’s a place for it. However,
much harder.” bikes can put unnecessary stress on your you’ll be riding solo in a race. There’s no
body and may even lead to injury. You drafting, no support from friends, and no
02TRAINTO RACE wouldn’t run in the wrong size trainers, so cake and coffee. Get used to going out for
“If you’re spending hours on don’t do the same with your bike. long rides on your own with only the fuel
your turbo, make sure that your you take with you. Not only does it build
set-up is as similar to your race bike as 04HANDLE LIKE A PRO mental toughness but, again, it’s specific
possible and all efforts are in your time- Adam Hansen completed a to what you have to do in a race, too.”
trial position,” says coach Fran Bungay. record 20 Grand Tours in a row.
“Focus on technique, keeping your upper He knows his cycling. The Aussie’s just 06FUELONTHE FLY
body still, relaxed, power from the legs, transitioned to Ironman. “Many Learning to drink on the move
with a smooth pedalling action. If you’re triathletes’ bike handling is relatively is vital for proficient fuelling –
rocking from side to side on a road bike, poor despite all the information out there and to stay upright. Practise this skill by
where your seat is much further back over outlining how to descend, climb, corner, bracing your core, keeping your elbows
the cranks than a TT bike and you’re riding how to use your gears and accelerate out of soft and keeping your eyes on the road
on the hoods, then you’re enjoying a great corners,” he says. “Whatever your ability, ahead. Take one hand off your handlebars
cardio session, but aren’t working those join your club for those bike-handling and practise riding one handed for longer

72 / / February 2021

BIKE SKILLS MASTERCLASS

07ASCENDTOTHE GODS
“Climb more, too,” insists
Hansen. “I have the feeling that
a lot of triathletes do mostly flat rides
because triathlons have mostly flat
courses. However, when you go uphill you
go downhill, too, so you enjoy a double
benefit from the training as it trains you
for handling your bike better. You’ll also
improve your cornering on technical
downhill circuits. It’d take a lot of effort to
save similar time on a flat section. These
little skills can add up to a lot.”

08 GET OFF-ROAD periods of time. Extend this to taking a
Adams says it’s time to quick look down to see where your water
get down and dirty (in bottle is, then eyes back on the road. Then
the interest of more speed). “Using a lean down with your torso and arm, still
mountain or gravel bike in the one handed and still looking forward, and
winter is an essential part of my grab the bottle. Drink, quick look down
athletes’ programmes. Heading off and replace the bottle. Practise this until it
road provides a great stimulus to becomes second nature.
strengthen your legs. You can also
throw in significant bike-handling 09 LOVE THE TURBO
improvements. For those of you “With winter upon us, no
racing in mainland Europe, knowing doubt you’re turning to your
how to descend and corner properly turbo trainers to rack up those winter
will give you a huge boost on race miles,” says Adams. “For many of you,
day. But the most important thing? this’ll be a source of mind-numbing
It’s an absolute blast.” dread. It doesn’t have to be. The most
important thing for me when using a turbo
SAMMY BILLON is structure. I’m not a fan of just sitting on
a turbo watching Netflix for hours. To me
that’s wasted time. Do no more than
2-2:30hrs (less than an hour is fine, too)
and break it down into chunks, which
include zone two and zone three intervals
with recovery. It’s also great for technique
work by doing single-leg drills.”

10WORK WITH OTHERS
You’ll soon become a group-
riding thoroughbred after a
month or two of Sunday morning club
rides but one of the most important – and
quickest – skills to pick up is
communication. Pointing out potholes
with your hand for those behind, shouting
out for others to slow down slightly,
knowing when to inform all that you’ll
take a pull at the front… conveying your
intent is key to a safe, fast group ride.

February 2021 / / 73

SKILLS SETS

Improve your riding technique with these proven sets from
triathlon legends Spencer Smith and Joe Friel

SPIN-UPS ISOLATED LEG

Coach Joe Friel Coach Joe Friel
Benefits This drill helps to widen Benefits
the bandwidth of cadence, making To improve pedal technique.
you a more complete cyclist. Kit Bike, turbo trainer, apparel.
Kit Bike, bike apparel, bike Nutrition
computer, turbo trainer (or you can Bottle of water or electrolytes.
do this outside).
Nutrition Warm-up 5-10mins of increasingly
Bottle of water or electrolytes. harder-effort cycling.

Warm-up 5-10mins of increasingly Main set With light resistance on
harder-effort cycling. a trainer, do 90% of work with
one leg while the other is rested
on a stool. Spin with a higher than
normal cadence. Change legs
when fatigue sets in. Focus on
eliminating dead spots at the
top and bottom of the pedal
stroke. Don’t worry about heart
rate or power with this one – it’s all
about technique.

Cool-down 5mins of gentle cycling.

JONATHAN GAWLER

Main set Set turbo to light
resistance then for 1min,
gradually increase cadence to
maximum. This is the rpm you
can maintain without bouncing.
As cadence increases, allow your
legs and feet to relax – especially
your toes. Hold your max for as
long as possible. Recover for at
least a minute and repeat several
times. These are best and power
aren’t important here.

Cool-down
5mins of gentle cycling

JONATHAN GAWLER

74 / / February 2021

INJURY FREE MASTERCLASS

THE WEAVE

Coach Spencer Smith
Benefits This drill really helps
your bike handling. It’s also a good
one to work on concentration and
it helps strengthen your core a
little, too.
Kit Bike, cones, bike apparel.
Nutrition
Bottle of water or electrolytes.

Warm-up 10mins of easy-to-
moderate cycling

Main set The in-and out weave drill
can be done either on the road or,
to add complexity, on a softer
surface. Simply place three or four
objects in a row (cone or stones, for
example) around 5m apart. Then,
in a figure-of-eight motion, weave
your way through the objects in a
continuous manner. The more
proficient you become, the closer
you can bring the objects together.
A key pointer is to look ahead not
directly at the object you’re
manoeuvring around.

Cool-down 5mins of gentle cycling.

ANIMAFLORA/GETTY IMAGES style is something that really keeps
them busy. I’d advise keeping it
PEDAL, DON’T FORCE simple – don’t overthink the
issue. I like a simple 1min at high
Coach Spencer Smith cadence (around 100-plus RPM),
Benefits This drill adds fluidity and keeping your upper body still and
suppleness to your pedalling. relaxed, letting the pedal return to
Kit Bike, bike apparel. the starting position without
Nutrition forcing it, followed directly into
Bottle of water or electrolytes. 1min slightly overgeared at around
70 to 75-plus rpm. The contrast in
Warm-up 10mins of easy-to- cadence will really help your
moderate cycling. pedalling form.

Main set Some coaches love to over Cool-down 5mins of gentle cycling.
complicate things and pedalling

PHOTOSCHMIDT/GETTYIMAGES

February 2021 / / 75

TRAINING

KICKSTART

IN 8 WEEKS!

It’s never too early to start
prepping for race season.
Dermott Hayes has the plan to
get you in your best shape ever

76 / / February 2021

8 WEEK TRAINING PLAN

Fuel your TRAINING PLAN weight, you may find that you
feel weaker, more prone to illness
winter training… COACH DERMOTT HAYES and less likely to sustain a
sensible weight.
…by turning to F inding your optimal
page 83 and our race weight and Also, if you find it difficult to
reaching that stage is hold your race weight then you
delicious and a balancing act that all should select key race dates
nutritious soup triathletes should where you really want to meet it,
take time to focus on. but in the ‘off’ weeks don’t be too
recipes hard on yourself if you gain a
Every athlete will have their couple of pounds.
own ideal race weight, which may
differ depending on the race Luckily for triathletes, many
distance they’re focusing on. day-to-day sessions are ideal for
Longer-distance athletes, for finding your optimum race
example, may feel that carrying a weight. The longer sessions at
few extra pounds provides them low to moderate intensities are
with the necessary calories for largely aerobic and benefit the
10hrs-plus of racing, while body by improving its ability to
short-course triathletes will burn fat (1g of fat provides 9cals
want to reduce body fat as much – of energy), which’ll help with
and as safely – as possible. long-term weight control. In
order to burn high calories during
Arriving at race weight will be a shorter sessions, focus on high-
case of trial and error; only intensity interval training (HIIT),
through experiencing how you which also serves as a great
perform at a certain weight will fitness boost and race simulation
it give you the knowledge to as they’re anaerobic in nature.
know what your golden figure
is. So you need to monitor your While this eight-week plan is a
weight throughout the eight great start to fine-tuning your
weeks of this plan and make race weight, remember that
notes on your performance. whatever fuels you put into your
body are going to have a major
My biggest piece of take- impact on your ability to achieve
home advice is to take your time race weight. If you eat well you
getting down to race weight. will perform well; if you eat badly
If you suddenly lose a lot of then, well, you know the rest…

COACH’S TIPS WEIGHT PREP

BE PATIENT MONITOR WEIGHT LOSS

This is especially true for lower- Keep a record of your weight on a
intensity workouts, as it takes time weekly basis and make notes on
for these to change performance. your performances. Watch out for
They must be done easily to really feeling low on energy if you’ve lost
tap into that fat-burning potential.
significant weight.

STEVE SAYERS KEEP FUEL TO A MINIMUM REFUEL ACCORDINGLY

During fat-burning sessions you Take refuelling seriously and have
don’t need extra calories from gels. protein-based products ready for
Rely on water or an electrolyte fluid, your post-workout meal. Aim to eat
as our fat stores will get us through within 30mins of training, even if it’s
a supplement to last until meal time.
3-4hrs of low-intensity training.

February 2021 / / 77

TRAINING

TRAINING PLAN - WEEKS 1 TO 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1 – TIME TO GET STARTED! OUR PLAN BEGINS ON A MONDAY, BUT YOU CAN START ANY DAY OF THE WEEK RUN

BIKE RUN REST DAY SWIM REST DAY BIKE 10mins
easy
5 x [1min max 50mins 5 x 400m 2hrs •
effort/2mins low-moderate
easy]; 5mins moderate low-moderate 6 x [6mins
moderate; 4 x • moderate/
Should be able • • 2mins very
[1min max to easily hold a 1min Should feel hard]; 10mins
effort/2mins conversation; rest between super easy;
easy]; 5mins keep the route each rep best done in easy
moderate; 3 x an environment
quite flat • where you can
[1min max Aim to hold control the
effort/2mins consistent
pace each set workout
easy]

WEEK 2 – THIS WEEK SEES A MIX OF INTENSITIES ON THE BIKE AND RUN BEFORE THE KEY WEEKEND SESSIONS

BIKE RUN SWIM RUN REST DAY BIKE RUN

5 x [1min max 55mins 12-16 x 100m 8 x [30-40secs 2:15hrs 10mins
effort/2mins max effort easy
easy]; 5mins low-moderate moderate low-moderate
moderate; 4 x on an incline/ •
• • 3mins easy]; • 6 x [6mins
[1min max Should be able During last Should feel moderate/
effort/2mins to easily hold a length aim to 6mins super easy; 2mins very
easy]; 5mins conversation; breathe every moderate; 8 x best done in hard]; 10mins
moderate; 3 x keep the route 5-6 strokes an environment
[30-40secs where you can easy
[1min max quite flat • max effort on control the
effort/2mins 40secs
rest between an incline workout
easy] each rep /3mins easy]

WEEK 3 – ENSURE YOUR REST DAYS ARE EXACTLY THAT TO REAP THE FULL BENEFITS OF THE TRAINING DAYS EITHER SIDE

BIKE RUN REST DAY SWIM REST DAY BIKE RUN

4 x [30secs 60mins 5 x 400m 2:30hrs 10mins
sprint/30secs
easy/35secs low-moderate moderate low-moderate easy
sprint/25secs
easy/40secs • • • •
sprint/20secs Should be able 1min Should feel 5 x [6mins
easy]; 3mins to easily hold a rest between super easy; moderate/
conversation; each rep best done in 2mins very
moderate keep the route an environment hard/30secs
• where you can sprinting];
• quite flat Aim to hold control the 10mins easy
Complete this consistent
15min block x 3 pace each set workout

WEEK 4 – IT’S A BIG WEEK BEGINNING WITH A HIGH-INTENSITY INTERVAL BIKE SESSION PERFECT FOR THE GYM OR TURBO

BIKE RUN SWIM RUN REST DAY BIKE RUN

4 x [30secs 45mins 12-16 x 100m 6-7 x 2hrs 10mins
sprint/30secs [30-40secs
easy/35secs low-moderate moderate max effort on low-moderate easy
sprint/25secs an incline/
easy/40secs • • 3mins easy]; • •
sprint/20secs Should be able During last Should feel 5 x [6mins
easy]; 3mins to easily hold a length, aim to 6mins super easy; moderate/
conversation; breathe every moderate; 6-7 best done in 2mins very
moderate keep the route 5-6 strokes x [30-40secs an environment hard/30secs
max effort on where you can sprinting];
• quite flat • control the 10mins easy
Complete this 40secs an incline/
15min block x 3 rest between 3mins easy] workout
each rep

78 / / February 2021

8 WEEK TRAINING PLAN

TRAINING PLAN - WEEKS 5 TO 8

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 5 – KEEP AWARE OF HOW YOU’RE FUELLING YOUR SESSIONS, ESPECIALLY IF YOU’RE LOOKING TO HIT RACING WEIGHT

BIKE RUN REST DAY SWIM REST DAY BIKE RUN

5-6 x [30secs 1hr 400m 2:30hrs 10mins
hard/30secs moderate; 4 x easy
max effort/1min low-moderate 300m as 100m low-moderate
easy]; 4mins • 6-8 x [4mins
moderate; 5-6 • pull buoy/ moderate/
Should be able 100m sprint/ Should feel 2mins very
x [30secs to easily hold a 100m swim; super easy; if hard]; 10mins
hard/30secs conversation;
max/1min easy]; on a treadmill 400m you ride easy
moderate outdoors must
4mins •
moderate; 5-6 • be kept
x [30secs hard Use a 1% Take 40secs very flat
incline or run a rest between
/30secs
max/1min easy] flat route each rep
outdoors

WEEK 6 – THE WEEK BUILDS FROM INTERVAL SESSIONS UP TO A LONG WEEKEND RIDE ON FLAT TERRAIN

BIKE BIKE SWIM RUN REST DAY BIKE RUN

5-6 x [30secs 1:10hrs 1 x 400m 5-6 x 2:45hrs 10mins
hard/30secs low-moderate moderate; 2 x [90secs max
effort/2mins low-moderate easy
max/1min • 200m pull walk easy/ •
easy]; 4mins buoy hard; 4 x 60secs max •
moderate; 5-6 Should be able 100m hypoxic effort/2mins Should feel 6-8 x [4mins
to easily hold a breathing hard; walk easy/ super easy; if moderate/
x [30secs conversation; 30secs max you ride 2mins very
hard/30secs on a treadmill 8 x 50m inc effort/2mins outdoors must hard]; 10mins
strong kick walk easy] be kept very
max/1min • hard; 1 x 400m easy
easy]; 4mins moderate flat
moderate; 5-6 Use a 1%
incline or run a
x [30secs
hard/30secs flat route
max/1min easy] outdoors

WEEK 7 – ENSURE YOU REFUEL PROPERLY AFTER EACH SESSION, IDEALLY WITHIN 30MINS OF FINISHING YOUR SETS

BIKE RUN REST DAY SWIM REST DAY BIKE RUN

5 x [1min 1:20hr 400m 3hrs 10mins
hard/1min easy]; moderate; 4 x
low-moderate 300m as 100m low-moderate easy
5mins •
moderate; • pull buoy/ • 5x
100m sprint/ Should feel
5 x [1min Should be able 100m swim; super easy; if [1min very
hard/1min easy]; to easily hold a hard/3mins
conversation; 400m you ride moderate/
5mins on a treadmill moderate outdoors must 2mins very
moderate; hard/3mins
• • be kept moderate];
5 x [1min Take 40secs very flat 10mins easy
hard/1min easy] Use a 1% rest between
incline or run a
each rep
flat route
outdoors

WEEK 8 – REMAIN PATIENT ON THE LOW-INTENSITY SESSIONS AND KEEP THE PACING EASY WHEN IT SHOULD BE EASY

BIKE RUN SWIM RUN REST DAY BIKE RUN

5 x [1min hard/ 1:20hr 1 x 400m 5-6 x 2hrs 10mins
1min recovery] moderate; 2 x [90secs max
low-moderate effort/2mins low-moderate easy
5mins mod; 200m pull walk easy/ •
• buoy hard; 4 x 60secs max •
5 x [1min hard 100m hypoxic effort/2mins Should feel 5 x [1min very
/1min recovery] Should be able breathing hard; walk easy/ super easy; hard/3mins
to easily hold a 30secs max if you ride moderate/
5mins mod; conversation; 8 x 50m inc effort/2mins outdoors must 2mins very
on a treadmill strong kick walk easy] hard/3mins
5 x [1min hard hard; 1 x 400m be kept moderate];
/1min recovery] use a 1% moderate very flat 10mins easy
incline or run a
5mins mod;
flat route
5 x [1min outdoors
hard/1min
recovery]

February 2021 / / 79

JAKOB EDHOLM

FAT-BURNING
FUELLING

A relatively recent weight-beating development but definitely stronger and more robust,
has seen heavy carbs banished in lieu of and definitely less likely to catch a cold,
healthy fats and more protein. Does it work? bonk during a session or have longer
We headed to Scandinavia to find out… periods of fatigue.

J onas Colting is an endurance 36 or even 48hrs, during which time I train Do you have to take any supplements or
legend. Before drawing the on my normal schedule. do you get everything you need from
curtain on his pro career in your daily diet?
2011, the 47-year-old racked How’s your physiology adapted to this I use a product by Swedish brand Cellexir,
dietary change? which is aimed at maximising cellular
up six world and European I believe that I’ve become a very good fat- function and mitochondrial capacity. It’s
burner, and that it also carries over to not a typical vitamin and mineral
medals plus twice winning the Ultraman harder and more intense sessions. The supplement, rather an anti-ageing
‘belief’ that sugar is needed for any type of supplement. I also supplement with
World Championships in Hawaii, which intensity session is more of an emotional collagen in my coffee. But not really any
attachment with a lot of people, and by that further vitamins or minerals except the
covers 515km over the three disciplines. strategy their metabolism will become occasional zinc and magnesium. I might
reliant on constant refuelling and sugar add some vitamin D as I’ll likely spend
Colting’s still an active racer and, for over burning. I don’t think the human most of the coming winter in dark Sweden
biochemistry or metabolism is so fragile as we’re having our second child any day.
10 years now, does so fuelled on a low-carb that we need regular sugar boosts. That
would be an evolutionary flaw and Finally, how much are you racing these
diet. Here we catch up with the stamina- something our hunter-gatherer ancestors days (Covid allowing)?
would have not survived. I’ve raced every ÖtillÖ Swimrun World
saturated Swede to talk fat burning… Champs since the inaugural 2006 race and
But I confess I enjoy sweets, pastries and would have reached 15 straight starts had it
Firstly, tell us about your low-carb diet. sugars as much as anyone else and eat it not been cancelled this year. I did a ÖtillÖ
I prefer not to label the way I eat as labelling when I treat myself – the crucial word being World Cup in Catalina in February and
leaves out many important parameters and ‘treat’! I eat sweets (or, in my case, drink finished seventh, which was great. I was
is open to interpretation. One person’s wine!) when I want it, not when I think I also the Scandinavian Ice Swimming
low-carb diet is medium to high carb for need to have it. champion for the 50m and 100m freestyle,
someone else depending on how one swimming in a frozen river – it was 0.3°C.
defines it. And labelling doesn’t say what What’s been the impact on your body, They cut up a 25m pool in the ice. I still train
kind of carbs or foods you eat, either. mind and performance? 10-20hrs every week so I keep in pretty
It’s had an immensely positive effect. I good shape.
That said, I don’t eat a lot of cereals, really don’t feel much older at 47 than how
flours, grains or even fruits in my regular I felt at 27. If anything, I feel healthier now I’ve also done some crazy long swims.
meals. In fact, you could argue my diet’s than 25 years ago. Maybe not quite as fast I swam 640km in six weeks, going from
close to paleo as it’s high in red meat, fish, Stockholm to Gothenburg in Sweden.
eggs, nuts and seeds as well as leafy Incidentally, I didn’t miss a single day
vegetables like spinach and green kale. though sickness, which I attribute to my
Again, the term paleo is interpretable. I also diet and improved immune system.
eat more and more organ meats like liver.

I do intermittent fasting for 24hrs every
week, too, only drinking coffee and water
during that time. Sometimes I´ll extend to

80 / / February 2021

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TRAINING

NUTRITION

SOUP-ERCHARGE
YOUR TRAINING!

Nothing warms you up after chilly winter training faster than a bowl of nutritious,
steaming goodness. Here’s Kate Percy with four delicious soup recipes

F uel up this winter with of unrefined carbohydrate for sustained
these four deliciously energy and fibre to keep you feeling fuller
wholesome and energising for longer. Drinking enough water during
soups. As a triathlete it’s the winter months can also be a challenge;
the added bonus to eating soup is that it’s
important to pack as many hydrating due to the high water content.

nutrients as you can into your daily diet to First up, Yellow Lentil Dal with
Roasted Cauliflower and Crispy
STEVE SAYERS keep up your energy levels and support Chickpeas. Low fat, low GI and high in
cholesterol-reducing fibre, B vitamins,
your immune system. Cheap, convenient

and easy, these homemade soups are

packed with your five-a-day, good levels

February 2021 / / 83

TRAINING

protein, iron and magnesium, so DAL SOUP smooth. Add a little more water if the
pretty awesome on the nutrition mixture’s too thick.
front. It’s also warming, delicious WITH ROASTED CAULIFLOWER AND CRISPY CHICKPEAS
and gently spiced with a lovely 2 Meanwhile, heat the oven to 200°C.
smooth texture and the occasional Prep time 5mins + 30mins to soak the lentils Arrange the cauliflower florets and
burst of cumin seeds and crunch of Cook time 40mins Serves 4 chickpeas on a baking tray. Toss with
crispy chickpeas. Steve, the 220 • 200g yellow split peas • 400g tin chickpeas • a little olive oil, the ground cumin,
photographer went crazy for this one! Small cauliflower broken into florets • 1 tsp paprika, and plenty of salt and
ground cumin • 1 tsp paprika • 1 tsp cumin seeds • pepper. Roast in the oven for
Next up, a taste of Italy – Tuscan 1 green chilli • 1 tbsp oil • 1 clove garlic, peeled and 15-20mins until golden, shaking the
bread soup or Pappa Al Pommodoro. sliced • 1 tsp turmeric • 1 tsp garam masala • 1 tsp tray after 10mins to help crisp the
Very simple, made with tomatoes, dried chilli flakes • Handful coriander leaves, chickpeas all over.
bread, basil, garlic and olive oil, this finely chopped • Salt and pepper
soup delivers bags of flavour as well 3 Heat the oil in a non-stick pan
as bags of goodness, including METHOD and add the cumin seeds. When
vitamins C, K, A and B vitamins, plus they sizzle, add the green chilies
important minerals such as 1 Soak the lentils for approximately and garlic and fry for 30secs. Stir in
potassium and magnesium. Close 30mins, drain and transfer to a the turmeric and garam masala.
your eyes and pretend you’re sitting saucepan. Add enough cold water to Stir all of this into the lentil
on a terrace in sunny Tuscany. cover the lentils by about 4cm mixture and season with salt and
(about 1 litre). Bring to the boil, black pepper.
Continuing the Italian theme, try remove froth that rises to the surface,
this Green Tortellini Soup with then reduce heat to a simmer and 4 Reheat the soup over a low heat.
Basil Pesto. This soup is best made cook for 35mins or until tender. Serve in warmed bowls and scatter
fresh rather than in advance, as it’s Remove from the heat and blend until with the cauliflower and chickpeas,
packed with green ‘al dente’ finishing off with the chopped
vegetables such as asparagus, peas coriander and a few dried chilli flakes.
and cabbage. It’s also a great way to
use up leftover brussels sprouts! A
filling ‘pasta’ soup, enjoy this as an
evening meal to help replenish
glycogen after training. I’d
recommend making your own pesto,
but it’s also fine to spoon some out of
a jar if you can’t be bothered.

Lastly, the simplest of soups and
one which makes a filling and
delicious weekday work lunch:
Sweetcorn Chowder with Crispy
Pancetta. Sweetcorn is a great source
of fibre, vitamin C and B vitamins
including folate. Rich in magnesium
and potassium, it’s also a great
post-workout food as it helps replace
electrolytes lost during exercise.

Nutritionist and keen amateur
athlete Kate Percy set up the
#GoFaster campaign in 2009
and, following the publication
of several sports nutrition
books, now produces a range
of all-natural energy balls,
Go Bites (go-bites.com).

84 / / February 2021

NUTRITION

GREEN TORTELLINI SOUP

Prep time 5mins Cook time 10mins
Serves 2
• 25g fresh basil • 25g parmesan, grated • 1 clove
garlic, crushed • Lemon juice • 3 tbsp olive oil • 1 litre
veg or chicken stock • 8 asparagus tips • 6 spring
onions, sliced into 5cm lengths • 8-10 brussels
sprouts, halved • Savoy cabbage, shredded • 100g
frozen peas • 125g spinach and ricotta tortellini • Zest
of one lemon • Salt and freshly ground black pepper

METHOD

1 Using a pestle and mortar, make a
pesto with the basil, parmesan, garlic,
2 tbsp olive oil, salt, pepper and lemon.

2 In a large saucepan, bring the stock to
the boil before reducing to a simmer.
Add the spring onions, asparagus,
brussels sprouts and cabbage and cook
for 2mins. Add the frozen peas and cook
for a further 2mins. Add the tortellini;
cook for 2-3mins. Season.

3 Divide the veg and tortellini between
two large bowls and then spoon over
the broth. Dot pesto on top of each bowl.
Grate over the lemon zest. Spoon over
the last tbsp olive oil. Serve with extra
parmesan and leftover pesto on the side.

SWEETCORN CHOWDER PAPPA AL POMODORO 2 Add the tomatoes. Increase the
heat to medium and cook for
WITH CRISPY PANCETTA Prep time 2mins Cook time 30mins 3-5mins until thick. Stir in the basil
Serves 2 (reserving some to serve), sugar and
Prep time 2mins Cook time 10mins • 4 tbsp virgin olive oil plus extra for drizzling • 1 stock and cook for 10mins. Season
Serves 4 onion, peeled and diced • 1 stick celery, diced • 1 with salt and pepper.
• 1 tbsp olive oil or knob of butter • 1 onion, peeled, tsp dried chilli flakes • 3 cloves garlic, peeled and
diced • 1 stick celery, diced • 4 waxy potatoes, cubed • crushed • 1 clove garlic, peeled • Handful of fresh 3 Toast the sourdough, halve the
1 tin sweetcorn (400g) • 800ml vegetable stock • 8 basil, chopped • 400ml tin chopped tomatoes garlic clove and rub it over both
slices pancetta • 1 tbsp creme fraiche • Curly parsley, • 1 tsp sugar • 400ml veg or chicken stock • 2 sides of each slice. Break up into
chopped • 1 tsp smoked paprika • Salt and pepper thick slices stale sourdough • Salt and pepper • large pieces and arrange on the
Parmesan cheese, grated, to serve bottom of two large flat soup or pasta
METHOD bowls. Drizzle with a tbsp olive oil
METHOD and sprinkle with a little salt.
1 Saute the onion and celery in butter or
oil until soft. Stir in potatoes, then the 1 Heat 3 tbsp olive oil in a large 4 Spoon the tomato soup over the
sweetcorn. Add stock and bring to a boil. saucepan. Sauté the onion, celery bread. Drizzle with a little more
Reduce heat and simmer until potatoes and garlic with the chilli flakes on a olive oil, scatter with the remaining
are tender. Meanwhile, grill the pancetta low heat for 10-15mins, stirring basil leaves and finish off with some
until golden and crispy. Set aside. frequently until soft but not brown. grated parmesan.

2 Spoon half of the potato and sweetcorn
pieces into a bowl and set aside.

3 Blend remaining potato, sweetcorn
and stock. Add reserved vegetables to
the soup and reheat. Season with salt
and pepper. Serve with pancetta, creme
fraiche, paprika and parsley.

February 2021 / / 85

TRAINING

ROBERT RATHBURN

PLANNING FOR THE
PERFECT YEAR

Tim, can you give me some training advice to get me through the
winter in tip-top condition for the 2021 race season?

TIM DON a s we close out a crazy 2020, we you time your bookings from the pool to
need to make 2021 a good one, a the gym or gym to the pool. That’d cut
is a multiple ITU season where we hit our goal down on travel time.
world champion and races in top form. I’m sure most
a 3 x Olympian. Now people had a race entry deferred to 2021 so As you increase your swimming, be
you likely know what races you’re doing careful to look after your shoulders and
one of the fastest and when they are. With a vaccine 100% on upper body so make sure there’s plenty of
Ironmans in the world, its way, let’s hope we get a season in. prehab work in your routine.
he’s here to answer all
your racing questions At the moment, many of us are training On the bike I’d stick to shorter, more
indoors and really nailing those Zwift efficient sessions and 100% throw in a TT
and concerns. sessions and, in my case, online pilates or race on Zwift just to mix it up. Have
sessions. I’ve also got in some band and some mini goals until the days are longer.
cord work for swimming. They’re a great way to rack up high-end
work in a competitive environment; that
If possible, I’m going to make this winter said, remember it’s only a training race –
a swimming winter as that’s the sport don’t get crazy stressed about your results.
that’s suffered the most with pools being I mean, who wants an FTP PB in January!
shut. Dive into that pool often but only How is that going to help you in July or
plan for 45mins max, as it looks like that’ll August? I mean, you just can’t keep getting
be the new normal, as they say. I’d stream better and better and better – you’ll be
down your warm-up and warm-down; I’m beating me in a year or two. Ha ha!!
not saying don’t do them but incorporate
land-based stuff to maximise time in the When it comes to running, consistency is
water. There, you can focus on a small drill king. The good thing is, running’s the
set then a bigger main set of work. You easiest to do as you can do it anywhere,
could even do back-to-back sessions where anytime. If you can run off road, do it. It’s
so much better for the overall load of your

86 / / February 2021

COACHING Q&A

THIS MONTH’S COACHING PANEL

JOHN WOOD DERMOTT HAYES JOEL ENOCH JAMES WITTS
Bike Strength
Master of the Water Dermott has been coaching for Run Long, Run Safe Exhale to Victory
An award-winning multisport 15 years, is head coach at Be Joel is a sports scientist and
Endurance and the organiser of triathlon coach who’s helped Freelance writer and former
coach of 10 years, John the Storm the Castle duathlon. athletes of all abilities reach 220 editor James specialises
is also a former
their multisport goals. in sports science and
international swimmer. endurance.

body. Maybe at first, Google search ‘run triathlon, but they can definitely help you QUICK-FIRE
drills’ and incorporate two or three of them nail your freestyle and be more efficient.
into your run after 10mins or so. Form is Small gains still
everything – don’t just slug it out. On my If you choose to race, it’s very much like mean seconds
longer runs – over 70mins – I like to add a triathlon – you have to be a member of off your PB...
few 30sec pick-ups. Maybe 2 x 30secs every British Swimming. Normally, if you’re part
20mins, just to open up the hips. of a club, this’ll include your race licence, I hear triathlon can
but if you only intend to race once or twice, make you brainier.
This winter could be the best one yet you could get a temporary membership. Is that correct?
with that added mental strength I believe It is. Professor Heikki
we have all developed from the tough All in all, there aren’t really any reasons Kainulainen had
2020. I’m hoping to get out there and race NOT to get involved with masters rodents undertake
my ass off to make up for the 2020 season. swimming. It can add a new dimension to an eight-week
Hell, and that’s after 24 winters as a pro!! your swimming and super charge your first programme and
discipline for the next tri season. Jon Wood discovered that
neurogenesis –
Need advice from The Don? Send an BIKE STRENGTH essentially an
email to [email protected] increase in brain cells
Q Are there specific gym exercises to – doubled when the
ASK improve my bike, both for the legs rats scampered
220 and the upper body? Alison Smith along at moderate
intensity. This was
MASTER OF THE WATER a Yes there are. They include squats, prevalent in the
lunges, hamstring curls and leg press. hippocampus part of
Q I hear the term ‘masters swimming’ If performing these kind of weight-based the brain, which is
a fair bit but what is it? Who is it exercises, work with weights close to your linked to memory
aimed at? Neal Brown maximum capacity and build your session and learning.
around sets of 4-8 repetitions max.
A Masters swimming is analogous to Research has shown that to enjoy the most How important is
age-group racing in triathlon. It’s benefit from a strength routine, aim for protein when
effectively swimming for over 18s with the heavy weights and fewer reps. Maybe start seeking leaner
option of competition split into five-year with 3-4 sets x 4-6 reps and build on that. muscle mass?
age bands. There are masters clubs and Recent research
groups all over the UK. Some exercises that don’t receive as suggests that
much attention target less obvious muscle consuming a high-
Masters swimming can range from groups. Cyclists can suffer with back and protein diet in search
casual fitness swimming all the way up to neck pain (possibly due to bad positioning), of lean body mass is
top-end competition. As with triathlon, but this can be helped by exercises such as essential to do so
how much you want to put in is up to you. dorsal raises (lower back), upright row without sacrificing
(upper back and neck), plank (core) and strength. A team
Anyone can be a part of a masters swim tricep dips (triceps). As these muscle from McMasters
club and race. It’s something I recommend groups don’t require as much University in Canada
to many triathletes to change their focus explosiveness in cycling terms, you can put two groups of
somewhat, similar to competing in aim for a repetition range of 8-12 reps. athletes through six
cross-country races in the winter or hitting weeks of resistance
your mountain bike or cyclocross bike. For the more advanced gym user, include exercise and high-
the use of a Swiss ball to complete the intensity intervals.
There are numerous benefits to exercises. This adds in a layer of difficulty Both groups
triathletes joining a masters swim while increasing the benefit to the core, as consumed 40%
programme. You get to swim with other the need to engage all muscle groups to fewer calories than
athletes who are faster than you, which can stay stable on the ball. As with any gym their dietary needs
only help in terms of pulling you along. routine, refer to a professional if unsure of (33cals per kg
You’ll also be coached by swim experts. how to execute exercises. Dermott Hayes bodyweight) with
Yes, they might not know much about one group ingesting
RUN LONG, RUN SAFE 2.4g/kg of protein
compared to the
Q I’m moving from Olympic distance to other group’s 1.2g/kg
long distance. I have a strong swim protein. The results?
and bike background but less so the run. Strength gains were
Any advice about increasing run mileage similar but the
without being injured? Natalie Watson protein group
enjoyed greater fat
loss, meaning they’d / 87
fly up those hills and
destroy the run leg
much quicker.

February 2021 /

TRAINING

A The ideal is to first assess your current QUICK-FIRE STEVE SAYERS
run technique. If you undertake run
analysis, the expert should then suggest a (CONT’D) ginger-bearded Scandinavian told me. It’s
strength-and-conditioning routine to why he spends hours working with elite
work on weaknesses and improve your Are there benefits and recreational athletes on breathing
ability to tolerate higher training loads of using lightweight techniques to optimise power from the
through the off-season. You can then run shoes come the diaphragm. Over to Glavind Kjaer for more
formulate a training plan. A coach would be race season? on how to exhale to victory…
helpful here. If not, bear in mind… Research from
Australia suggests “When we swim, bike and run, we
• Prehab’s better than rehab. Roller and so. Sixty-one runners think we have to breathe in for more
strengthen tight muscles, and do activation gradually increased energy. But it’s actually the opposite – we
exercises before every run to minimise risk the amount of have to breathe out. That’s why I like yoga;
of injury before it happens. running performed in it gives people an awareness of their body
• When building run volume, frequency’s either a race shoe or and breathing.
better than duration. Generally, four runs a conventional shoe
of 30mins are more effective than two over six weeks until “These two exercises focus on exhaling to
runs of an hour. they’d reached increase the efficiency of your breathing…
• In long-course racing, strong runners are around 35% of
strong cyclists. This could play into your normal weekly run 1 Kneel down and sit on your lower legs (you
favour. There’s a tendency for longer- mileage in either might want to place a cushion beneath your
course athletes to want to run too much. shoe. The results limbs). This takes a degree of flexibility but
Try to resist this. Yes, you should do some showed that the don’t cheat by sitting cross-legged as we’re
longer runs, but you can practise running minimalist shoe trying to elicit perfect posture, which opens
with fresh legs in shorter, higher-quality group improved up your diaphragm. Keep your upper body
sessions while getting used to the feel of 5km run time-trial straight, with chin slightly down and back.
fatigued legs by running shorter runs off performance by Now, focus on inhaling slowly through your
of a longer bike. an additional nose and feeling your diaphragm expand.
• Similarly, there’s no need to run a 21.1secs over the Then slowly exhale, feeling like you’ve
marathon before an Ironman. It won’t help conventional shoe emptied your lungs. Ideally do this daily for
you much in the race, but it’ll put a massive group, as well as around 15mins. But even three shorter
hole in your preparation. improving run efforts each week will help.
• Increase run volume slowly. The idea of economy. Key to the 2 Simply close your mouth and breathe
10% a week is batted around quite a lot, but improvement was deeply through your nose. By closing your
it’s arguably too much. that 35% benchmark mouth, you have to inhale and exhale
• Don’t run too much, too soon. Even a with previous studies through your nose. This forces you to
fairly novice runner wouldn’t need to really reporting increased breathe from the diaphragm as you’ll
up the mileage for more than 20 weeks lower limb pain and become breathless with shallow breaths.
before an Ironman. As a well-conditioned injury risk for It’s tiring but keep at it and the body will
athlete, you probably don’t need to work runners transitioning eventually respond by strengthening your
on run volume until 16 weeks before. to more than 50% of diaphragm. You can do this on the bike,
Use the time up to this point to work on weekly running in starting from 5mins of nose-breathing
getting stronger and faster. Joel Enoch minimalist shoes over only up to 30mins.” James Witts
12 weeks. Also note
EXHALE TO VICTORY that the runners
weighed up to 85kg,
Q Can I change my breathing pattern to countering minimalist
race better? Chloe Williams critic claims that
racing shoes are only
A Breathing’s taken for granted but for light triathletes.
seemingly like every strand of
triathlon, it can be refined and improved Does visualization
for better performance. In the past, I’ve really help?
spent time with top body therapist We direct you to a
Kristoffer Glavind Kjaer, who formerly past interview with
worked with the Tinkoff-Saxo cycling team Chrissie Wellington.
before they disbanded. “I’d have mantras to
inspire me,” Chrissie
Glavind Kjaer’s up there with Iceman told us. “I motivated
Wim Hof when it comes to maximising myself by recalling
breathing technique. “When you light past victories,
breathe, you use one-third of the oxygen watching videos of
from the air you inhale. Deep breathing me racing and
cranks that up to two-thirds,” the tapping into positive
images. Poems
helped, too,
including Rudyard
Kipling’s ‘If’. I’d also
break sessions down
into manageable
sections and, of
course, learning to
hurt in training was
vital so that I could
reach those depths
come the races.”

88 / / February 2021

WOMEN'S TRAINING

XXXX

Women's
TRAINING JESSE
LAMBERT-HARDEN

Jesse is a nutrition and lifestyle coach
and personal trainer, specialising in female
health and performance. She is one of the
expert coaching team at Her Spirit.

Female athletes, especially at a high y Menstrual irregularities. is when a woman misses at least
level, are at risk of overtraining. y Loss of bone mineral density. three menstrual periods in a row.
Here’s what to look for… and how to Long-term risks include
prevent it in the first place The term Relative Energy compromised fertility, menopausal
Deficiency in Sport (RED-S) symptoms, decreased bone density
Both sexes are at risk of acknowledges that beyond bone and a risk of cardiovascular
overtraining and insufficient health and menstrual irregularities disorders due to resultant low
recovery. But the American in women, there are further risks, oestrogen levels.
College of Sports Medicine including metabolic issues, protein
(ACSM) recognise that females are synthesis and cardiovascular Low oestrogen levels coupled
at higher risk if they’re a health, which occur across both with poor nutrition – particularly
competitive athlete, compete in a sexes due to low energy availability calcium, vitamin D and protein –
sport that requires them to (EA). This is due to insufficient can result in low bone density, bone
maintain a certain weight and, not intake or increased expenditure, formation and repair. Peak bone
surprisingly, suffer from societal causing the body to reduce its mass occurs at the age of 30 and,
pressures around thinness. bodily functions that need energy. throughout their teens, females
should be building up to this peak.
FEMALE ATHLETE TRIAD There are many signs and If this isn’t reached, it may have a
symptoms to look out for. These lasting effect on how strong a
The Female Athlete Triad is defined include: fatigue; weight loss; stress woman’s bones will be later in life.
by three conditions that may put fractures; irregular or no periods;
woman at an increased risk of disordered eating patterns; extreme How do you address these issues?
negative health and performance levels of exercise; regular use of Firstly, see your GP. If you suspect a
consequences. They are… laxatives and diet pills; irregular friend is suffering, speak with
sleeping patterns; high stress; heart them, making no assumptions
y Operating in an energy deficit, be palpitations; and feeling faint. about their behaviours or
it intentional or not, with or symptoms. It’s recognised that a
without an eating disorder. LONG-TERM IMPLICATIONS multi-disciplinary approach is
optimal and includes weight gain,
So, not great and worse if not reduced exercise and nutritional
sorted. Hypothalamic amenorrhea counselling. Should there be an

February 2021 / / 89

TRAINING

ATHLETE eating disorder present, refer to In order to determine your energy “Protein-rich
TIPS specialist organisations such as needs, work with a sports foods help to
BEAT (beateatingdisorders.org.uk). nutritionist to understand your ameliorate the
“It was a big wake- daily energy expenditure (TDEE). triad symptoms”
up call when I The English Institute of Sport’s This comprises your basal
lost my periods. SmartHER campaign seeks to metabolic rate (BMR), non-exercise however, supplemental vitamin D3
I was forced to promote conversation between activity thermogenesis (NEAT) or is recommended, particularly in the
reduce training, athletes, coaches and support staff daily activity, thermic effect of food winter. Female athletes at a higher
while upping around female physiology and (TEF) and exercise activity risk of iron deficiency should
food intake. psychology to improve the health thermogenesis (EAT). include foods such as meat, seafood
Fortunately, my and performance outcomes of and legumes coupled with vitamin
fertility wasn’t females. You can find out more at This TDEE provides a calorie C-rich foods for absorption.
impacted as I now the website eis2win.co.uk. target as a starting point to match
have two beautiful to ensure sufficient energy REST AND REBOOT
children.” TRAINING AND NUTRITION availability. The ACSM recommends
Anon, Brighton that 30kcals/kg of fat-free mass a Rest and recovery are crucial after
It’s advised to reduce training day is the least female athletes intense training. Practising good
“I believed that frequency and intensity, and then should consume to maintain energy nutrition and sleep are two
being thinner develop a smart, periodised training availability. You can access both essentials, especially if you train
would make me programme that includes plenty of TDEE and FFM calculators online or more than once a day. Should you
faster. Having an recovery (sleep, nutrition and by working with a dietitian. be training three times a week, it
eating disorder hydration). A coach who has your isn’t necessary to obsess over
has taken over best interests in mind health-wise PROTEIN AND NUTRIENTS anything other than nailing the
my life. I have will help you to achieve this. foundations of good nutrition.
osteopenia and Protein-rich foods, such as lean
am no longer When it comes to nutrition, it meats, dairy products and eggs, and After training, consume protein,
vegan to try and sounds obvious but eat enough to some plant-based, are useful in carbohydrates, fluid and
improve my support training and lower the ameliorating triad symptoms electrolytes to begin the recovery
bone density.” risk in the first place. More because they help to restore process. Getting into the habit of
Anon, Her Spirit specifically, you should: oestrogen levels and promote bone doing so as soon as possible after is
health. Aim for 1.2-1.6g protein per useful, particularly if you know
“I was heavily y Track food intake and exercise kg of bodyweight per day, achieved you’ve a tendency to skip meals.
fatigued, so volume; monitor weight changes via a palm-sized portion at each Many people opt for convenience
my coach if necessary and adjust your meal. Supplement with whey and utilise recovery shakes; others
encouraged me intake accordingly. protein or vegan blends (that have a combination of this, a snack
to include more contain leucine if necessary). or a meal with electrolytes in water.
snacks around y Track menstrual cycle and Continue the recovery at your next
training. My monitor any changes. When it comes to micronutrients, meal by consuming wholefoods
energy levels sufficient levels of vitamin D (from containing a portion of each of
have soared y Avoid dieting when training fatty fish) and calcium (dairy, green protein and carbohydrates, and
and so has my volume increases. Plan fat-loss leafy vegetables, milks, sardines) plenty of vegetables.
running speed!” phases with the help of a dietitian can reduce the risk of poor bone
Cheryl, Sussex and carried out in the off-season. density. Because our main source of Ensure that you have enough
vitamin D is from the sun, good-quality and duration of sleep
y Plan meals and snacks to to regenerate your body. Practise
maintain a regular eating pattern. XXXX good sleep hygiene and aim for
7-9hrs sleep per night. For some
y Time fuel around your training. athletes, training with intensity
later in the day inhibits their ability
to drop off, in which case moving
these sessions to the morning
would be more appropriate.

The Her Spirit community provides
a fun, safe and supportive space for
every woman to get fitter, stronger
and healthier with useful tools for
mind, body and fuelling.

Meet new friends online and
locally, and take part in virtual and
real world events, challenges and
experiences. Download the free app
or visit herspirit.co.uk.

90 / / February 2021

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how
was it
for you?

THE RETURN OF
IRONMAN

Ironman Tallinn was the first M-Dot event to be held since Covid crushed
the 2020 calendar. So, what’s it like to race an overseas Ironman during a

worldwide pandemic? Nick Busca ventured to the Baltics to find out

WORDS NICK BUSCA IMAGE CATHERINE KÕRTSMIK

92 / / February 2021





IRONMAN TALLINN

February 2021 / / 93

how
was it
for you?

t the end of the third lap of Ironman-branded races after the JYRI SUURKIVI
the marathon, I start to crack. pandemic started.
I feel my core temperature in the middle of the pandemic,
increasing despite the cold When I signed up in December traveled to Tallinn the same day I
rain and my vision is 2019, I wanted to race on a fast did. “For many professionals, the
becoming blurry. My course and improve my personal cost of coming here two weeks in
heart rate speeds up, too. best of 10:29hrs that I’d set at advance could cost more than prize
Ironman Copenhagen in 2016 – money. And the uncertainty of the
A sense of pain permeates my whole ideally to under 10 hours. But with race going ahead was a big risk,” she
body and I start to shake. I’m at not being able to swim in March or said. “Luckily, I work online [as a
kilometre 32 with 10km to go. “Not April, not to mention the other triathlon coach] and was able to stay
today,” I tell myself. “Today, you hurdles of getting to the race during at a homestay and travelled.”
will not fade. You are strong. Keep a pandemic, I was just happy to be
your focus. Go, go, go!” on the start line. In fact, just getting Not everyone was so lucky.
to Estonia and picking up my race Irene Magdalena Alisjahbana was
I’m not only running a marathon pack was the trickiest part of all. traveling from the Netherlands and
today. I’m in the run leg of Ironman self-isolated for two weeks before
Tallinn, Estonia, my second long- I bought my flights to Tallinn at the race. French athlete Renaud
distance triathlon. When I signed up the end of July when the UK’s Cormier, on the other hand, had a X
for the event in December 2019, infection rates finally dropped
little did I know that I’d have to below the threshold of 16 infections KRISTIINA RAGNI
juggle the training and logistics per 100,000 inhabitants. Above
MEET NICK process with the restrictions of a this number, the Estonian
global pandemic. government and Health Board
Nick Busca is a requested that people travelling to
freelance sport Now, I’m running surrounded by Estonia self-isolate for two weeks
journalist and volunteers covered with face masks upon arrival. But a couple of weeks
Level 3 high- and face shields. Wearing gloves, after I had booked the tickets, the
performance they place cups, gels, bars and fruit infections picked up again. It looked
triathlon coach on the designated tables. The aid clear that before 5 September,
with British stations are otherwise ‘self-service’ they’d be above 16.
Triathlon based in so athletes grab what they need by
Devon. After a themselves. There are 1,600 other I decided to change my flights and
past in alpine ski athletes around me – which seems travel to Estonia on 20 August – 16
racing, he started surreal to say in 2020. But here we days before the race. That way, even
to race triathlon are, broken figures in chase of if the rate had risen above 16 before
in 2013 and has colourful elastic bands. my flight and I had to self-isolate,
represented I’d still have the chance to race. If
Team GB twice M-DOT IS BACK I’d waited a few more days, I would
at the ITU World not have. Fortunately, luck was on
Championships In its short history, Ironman my side: when I landed in Tallinn,
in the long Tallinn has already faced a number the numbers were 0.4 below the
distance triathlon of challenges. In 2018, the first self-isolation requirement.
category. edition of the race, the waters of the
harbour were so cold that a friend of British triathlete Lizi Duncombe,
mine and Kona qualifier, Alex who turned professional this year,
Ferrario, developed hypothermia.
He waited 20 minutes in T1 before
getting on his bike. The year after,
the cold waters forced the
organisers to move the swim leg to
the shallow and murky Lake Harku,
a few miles from the city centre. It
now operates as the main swim
venue for the race.

It wouldn’t have been surprising
for Tallinn 2020 to be postponed to
2021 or cancelled altogether. But
the organisers, led by the 6ft 5in
former top Estonian Ironman pro
Ain-Alar Juhanson, had other ideas.
The event was initially moved from
1 August 1 to 5 September; they then
decided to host the full Ironman on
the same day and in the same venue
as the Ironman 70.3 (formerly
known as Otepää). Now, they’ll both
go into the books as the first

94 / / February 2021

IRONMAN TALLINN

“I wanted to race on a fast course MAIDO PARV
and improve my personal best of
10:29hrs that I’d set in Copenhagen”

IGOR ZUJEV

how
was it
for you?

ELISE SAARNA

Estonia’s relatively flat bike
course on smooth tarmac is
perfect for fast second legs

different kind of self-isolation. had our hands thoroughly sanitised EASTERN OTT ALEKSANDER RAUD
Ten days before the race, the and wore a mask. IRONS
Estonian authorities changed the
immigration rules: athletes were My registration was smooth, 1 Ironman finally
allowed to skip self-isolation if they taking just seven minutes from start arrives for its
provided two negative PCR tests. to finish. Dropping off the bike was debut Russian
Competitors had two options: to equally swift and took me around event in 2021 with
perform a first test 72 hours before 15 minutes — including a five- Ironman 70.3 St
the flight and then a second time minute wait before getting into T1. Petersburg. The
at the airport, or to be tested But other people reported longer event takes place
twice in Estonia. Cormier had to queues and longer wait times. in the glittering
undertake the latter and tested cultural centre
positive twice. Instead of racing, AUTOPILOT ENGAGED of the nation on
he spent the following 14 days in 1 August 2021,
a hotel room in Tallinn. On race day I wake up at 5am after a kicking off with a
solid seven hours of sleep, feeling reservoir swim.
COVID REGULATIONS calm and ready. My swim wave
starts at 7:30am. I warm up my 2 A day after
By race week, the athletes’ attention overnight porridge, make a cup of 2021’s Ironman
largely moved from self-isolation black coffee and forgo the shuttle Tallinn comes
and procedure to the race itself. buses to call a Bolt, the local Ironman 70.3
But for the race organisers, the alternative to Uber. My temperature Tallinn on 8
pandemic was still top of their is checked for the last time before August, sharing
minds. Part of the new Ironman entering transition. Finally, I make the same course
regulations in response to Covid-19 it to the start line – which feels like and stunning
included allocated time slots for a huge achievement on its own. picture-postcard
bike and gear drop-off, registration, host city as its full-
access to T1 on race day and an Within moments, I’m again distance sibling.
online race briefing on YouTube. surrounded by the splashes and the
sounds of an open-water swim race. 3 A week later
At each time slot, the organisers I feel good, though the 15°C water in the east of
made sure that there were less feels a bit colder than when I swam the country is
than 70 people in one place here before the race. My shoulders Triathlon Estonia.
simultaneously (except on T1 on start to tire after only 30 minutes Set in Kuremaa,
race day where they calculated a and I realise I’m slower than the race offers a
max of 750 people at the same expected. “Okay, now increase. full iron-distance,
time). At each of the above tasks, Otherwise, you’ll never get out of half iron, Olympic
the staff checked our body here,” I tell myself. and sprint options,
temperatures through contactless and boasts one of
thermometers, and made sure we I increase the effort a bit, then a Europe’s cheapest
bit more, but the buoys seem Iron-distance
unreachable. Even the big X entry fees (it was

“My swim wave starts at 7.30am. 68 in 2020!).
I warm my overnight porridge
and make a cup of black coffee” 4 Both Ironman
Kazakhstan
and Ironman 70.3
Astana take place
in Nur Sultan,
Kazakhstan, on 15
August, with a river
swim and flat bike
and run courses.

96 / / February 2021

IRONMAN TALLINN

CATHERINE KÕRTSMIK

IGOR ZUJEV

CATHERINE KÕRTSMIK