MASTER THE IRONMAN BUILD PHASE – 12-WEEK PLAN
HOW TO TRIATHLON ON A BUDGET SPECIAL
SPECIAL ON A BUDGET TRIATHLON
P76BECOME A
FASTERRUNNER
...INTHE GYM
P91SMASH A
3.8KM SWIM
020
YOUR
RACING YEAR
AS PREDICTED BY MARTYN BRUNT!
BEST RUN SHOES £750 ROAD BIKES INSIDE HOKA
10 pairs, inc. Saucony, On & Three sub-£1k racers from Merlin, Meet the shoe brand at the very
Asics, go head to head GT & Carrera tested to the max! forefront of run-speed tech
I’M...
HELEN JENKINS
AND I’M BACK FOR 2020!
IN 2018 I HAD NO CHOICE BUT TO SURRENDER
MYSELF TO THE MEDICAL EXPERTS.
“HELEN, YOU NEED BACK SURGERY IN ORDER TO
LEAD A NORMAL, ACTIVE, AND HEALTHY LIFE!”
A NORMAL LIFE WAS MY ONLY GOAL.
BUT IN FEBRUARY 2020... I AIM TO RACE AGAIN
THAT’S WHY... I CHOOSE HUUB
contents
START
P10 THE BIG PIC
P12 HOW TO
P13 STATE OF PLAY
P14 QUICK SCIENCE
P15 WHY I TRI
P16 DREAM BIKE
KIT ZONE
P40 KIT ZONE
P46 RACE!DAY RUN SHOES
P51 RACE WHEELS
P54 HOKA SHOES
P60 £750 ROAD BIKES
TRAINING
P72 SWIM
P74 BIKE
P76 RUN
P78 TRAINING PLAN
P85 NUTRITION
P88 ASK THE DON
KNOWHOW
P100 WET!WEATHER RIDING
P101 ELLIOT SMALES
P102 KIT GUIDE
P104 RACE CALENDAR
REGULARS
P18 FAO 220
P38 SUBSCRIBE
P92 HOW WAS IT FOR YOU?
P114 WEEKEND WARRIOR
KIT ZONE 20
TRAINING
HOW TO TRI
KNOWHOW
ON A BUDGET
TURN OVER FOR MOREi
20 quick and easy ways to save big
on tri this season, with expert tips to
cover all aspects of training and racing
4 / / March 2020
TRIATHLON ON A BUDGET SPECIAL ON
TRIATHLON ON A BUDGET SPECIAL
T
H
C
O
V
54 E
E
R
THE BRAND
VISITS: HOKA
How the Carbon X has
raised more questions
than answers in the STEVE!SAYERS
run shoe market
BRUNTY’S 2020
TRI HOROSCOPES 27 JEFF!YINGLING
Our Weekend
Warrior provides his
27 predictions for the
multisporting year ahead
TIME-CRUNCHED
KONA QUEEN
Meet Ruth Purbrook,
the Kona 2019
32age-group winner 32
who works 70hrs a week! DANIEL!SEEX ON
THE
BUILD STRONG RUN COVER
FORM IN THE GYM 91
Run faster and stay
injury free with this
76month’s gym-based,
60min strength session
SMASH A 3.8KM SWIM
Our swim expert
John Wood on how
91to make the move up
to Ironman swim distance
76
CELTMAN!/!ALESSANDRO!A GETTY IMAGES
STEVE!SAYERS March 2020 / / 5
ADVERTISEMENT FEATURE
GET TO
WORK
With Green Commute Initiative you can make your
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I f you’re struggling to fit training HOW GCI WORKS
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TODAY!
REMY!WHITING
Divinginto2020with
plentyofnewgoals FROM THE EDITOR...
andnoideahowto
achievethem?!Then
usethisissueto
inspireandsupport
youtothefinishline… A friend of mine recently voiced a concern which many others will
plusbagabargain
or10bylookingout
forthe‘Budget share at this time of year. Her worry? ‘There are so many races I want
Buys’ badge.
to do this year, but I don’t have the time!’ Now, this friend is talented
and ambitious, but already juggling a uni course, two part-time jobs
and family life. Her race goals for the year included ‘some’ triathlons
and duathlons, a long open-water swim event and two big trail running
races. Too much? Maybe, but she also wanted to excel in every
race. If this sounds like you, then you should find plenty in
this issue to inspire and support you. From Ruth Purbrook
who trained for Kona while working 70 hours a week (p32) to
Tim Don’s tips for building new-season fitness (p88) we’ve
got something for every level of ambition and ability. Enjoy!
Helen webster, editor
THINGS YOU SHOULDN’T MISS THIS MONTH
tri on a budget special brunty’s predictions post-training suppers
Look out for our ‘Budget Martyn ‘Mystic Meg’ We’ve got your evening
Buys’ badge throughout Brunt looks to the meals covered with these
the issue for our top stars on p27 to see four, super speedy and
bargainous tips for an what challenges lie ultra delicious recipes,
easier, cheaper and more ahead for triathletes ideal for those after-sesh
accessible way into tri. in the year 2020. munchies. See p85.
March 2020 / / 7
THE BEST TRIATHLON KIT REVIEWS
We take gear testing seriously
– you need to know that the kit you buy
will help you reach your goals in all three
disciplines and work as hard as you on
race day. Our test team is made up of
experienced triathletes, cyclists and
runners who test each product that
appears in 220 to the max during
training and racing, rating it honestly
for performance and value.
JACK SEXTY HELEN WEBSTER MATT BAIRD JAMES WITTS
A triathlete since blowing his 220’seditormadethemovefrom With1!yearsof testingfor220, Witha sportsscience background,
student loan on a bike, sub-2hr marathonstotrisevenyearsago. features editorMattknows what former220editorandauthor
Olympic athlete Jack moved to Happiestwhenintheopenwater, worksandwhat doesn’tintri. James Wittsknows hisstuff whenit
Ironman at Lanzarote in 2016. shealsocompetesinswimrun. HemovedtoIronmanin2018. comestoproductquality.
Tri on a budget tip Trionabudgettip Trionabudgettip Trionabudgettip
“Buy tri shorts instead separate “Joinatriclubtogetcoachingfor “Quitthegym.Buyasecondhand “Anobviousone,butyoucan’tbeat
swim and run shorts as you can use less–plusyournewfriendswill MTBandlastseason’strailshoes. triathlonlaces.I’maGreeperlaces
them for all three sports.” probablylendyoukit!” Venturetothewoods!” fanmyself.”
8 / / March 2020
WANT
MORE?
VISIT !!"TRIATHLON.COM
why
220? We’ve 220 AWARD
been WINNERS
helping triathletes And the votes are in! You’ve put fingers
to keyboard and your winners have
go faster for 30 been decided. Head to 220tri.com now
to find out which athletes, products
years. When the and races took top honours in 2019.
magazine launched in 1989,
DOWNLOAD#THE
the way to estimate your DIGITAL#EDITION
maximum heart rate was to
subtract your age from 220. ENJOY YOUR
The team behind the mag FAVOURITE
wanted you to know that MAGAZINE ON
they’d help you achieve
your athletic potential, so YOUR TABLET
Get all the great advice and expert
they incorporated ‘220’ into the title to reflect that. reviews from the print version of
The method for finding your max heart rate may have your favourite tri magazine on
our digital edition.
changed, but our promise remains the same.
FROM THE VAULT ISSUE 74
This month’s delve back
into tri’s flesh-revealing
past takes us to January
1996, the month of
Babylon Zoo’s ‘Spaceman’ ON SALE
and this classic cover january
from the 220 archives. 1996
Office heroes Karen
Smyers, Mark Allen and
Simon Lessing are all
present and correct
following their M-Dot/ITU
championship-winning
races in 1995, as is a
backwards cover line that
reads ‘Last Year in the FOLLOW !!"
Mirror’. We’re also fans of
the graphics on the swim
training spread, right.
@220Triathlon /220Triathlon @220triathlon
March 2020 / / 9
DIVE INTO THE WORLD OF TRI
10 / / March 2020
GB pro legend and 220
contributor Tim Don on the
the off-road marathon run at
big Patagonman, 1 December
pic 2019. After finishing first by
over an hour with a time of
9:32:42, Don commented on
Instagram: “Wow, just wow.
Hands down the hardest
triathlon I have ever done,
but man I enjoyed it so
bloody much!”
WAGNER ARAUJO
March 2020 / / 11
TRIATHLON ON A BUDGET SPECIAL STEVE!SAYERS
SPECIAL TRIATHLON ON A BUDGET
HOW TO
RUNINWINTER
ON A BUDGET
Want to face driving rain and
Baltic temps on the cheap? Enter
these five affordable offerings…
From Amazon Peakheadtorch withminimalfaff,
1comesthe (£6) is a versatile thisUltimate
EonoEssentials kit-cupboard Performance
Men’sSoftshell essential for Beanie(£15.99)is
Jacket.It’s runninginlow- quick and easyto
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adjustable hood, roads and trails. head outthedoor.
elasticatedhem, Ittakes AAA Therearealso
drawcordand batteries, but sweat-wicking
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Soothing your 4temperature-
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the Ultimate KalenjiRun
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(£19.99), a solid, Decathlonis the
lightweight highcollar, which
(660g)and will keepyou
portable roller toasty for the first
that’llimprove 1-2km of your run,
flexibilityand then canbe rolled
core strength. down once
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Boasting two thumbloops, too.
3white-light
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settings, the 5hat offers
60-lumen Lomo maximum warmth
12 / / March 2020
DANIEL!SEEX
FOOT RACE TO ARMS RACE
Carbon-plate innovation has sparked a series of contentious
run shoes that blur the reality of what we’re watching
TIM
HEMING Around 15 years ago a little-known carbon-platedrunningdapsis INEOS1:59attemptashiscompetitors
Cuttingthrough
the spinof trito companycalledSpiraFootwear blastingtheopposition,andthe cangettohiminarace.Butwhileit’s
address the issues developedapairofrunningshoes recordbooks,tooblivion. fairtoarguethatwasanexperiment,
thatmatter, Timis withspringsinthem.Thepatented Triathlonisnotimmune.Ifyou’re prototypeswornincompetitionare,
asports journalist technologyclaimedtoreducethe notcapableofa7:45(men),8:40 bydefinition,not‘reasonably
who haswritten impactonarunner’sfeet,leading (women)overastandardIronman, availabletoall’.
extensivelyon
triathlon for the toeasierrecoveryandless thendon’tturnupthinkingthe Nogoverningbodyhasahandleon
national press. overallexertion. state toppodiumspotiswithin this.TheInternationalTriathlon
TheIAAF,theathletics of reach.JanFrodenowonthe UnionconfirmsitdeferstoWorld
governingbodynow play 2019IronmanWorldsina Athletics.BritishTriathlonsaidit
rebrandedasWorldAthletics, courserecord7:51:13witha lookstotheITU.Ironmandon’thave
clampeddown,invokingrule 2:42:43marathon.Hewasn’t anyanswersandnowilltointervene.
143.2,whichstatesshoes‘mustnot wearingNikes,butapairof Hokahasacarbon-platedofferingand
beconstructedsoastogiveathletes prototypeAsicswithacarbon-plate. sponsorsitsKonaruncourse.The
anyunfairassistanceoradvantage,’ Sportsmarketing,especiallywhen realityisthebigbrandswiththeir
andleftSpira’sfounder,AndyKrafsur, promisinga‘4%improvement’is sponsorshipbuckscalltheshots.
lamenting:“Therearepolitics usuallymetwithahealthydoseof Otherbrandsarerushingtocatch-
involved.IfNikecameoutwithour cynicism,butfrom2hrmarathoners upwithNikeandathletesarebreaking
tech,theirshoeswouldbeallowed.” tohardyclubrunnersslicingchunks sponsorshipcontractstomakesure
Spiraclosedin2016andKrafsur offtheirPBs,thenforgivethe theyhavethebestkit.Butthe
diedinApril,buthiswordsproved paraphrasing,butyou’vegottobe cautionarytaleofswimming,that
prophetic.Nowanycompetitiveroad in’emtowin’em. bannedfullbodypolyurethane
raceisrepletewithaseaofkeylimeor Sowhat?Technologicalprogress swimsuitsin2009afteranasininetwo
brilliantpinksneakerstowardsthe hasevolvedsportfromtheoutset,and yearsanddamagedreputation,should
pointy end – Nike’s new generation of ifsaidshoesare‘reasonablyavailable beheeded.Andwhatifthisyear’s
toallinthespiritofuniversality’(also Olympicsaren’twonbythebest
intherulebook),albeitataneye- triathlete,butbyacompetitorwearing
“The reality is the big brands wateringpricepoint,thenthere’sno aprototypethatallowshimorhera
contraventionoftherules,right?Not
30secadvantageover10km?Ifwe’re
with their sponsorship sofast.Interestedpartiescanget beingaskedtocareaboutwhatwe’re
bucks call the shots” aboutasclosetoEliudKipchoge’s watching,weneedto believe in the
fairness of it too.
triple carbon-plated Nikes used in the
March 2020 / / 13
DANIEL!SEEX
EATAPOTATO Suffering from flavour fatigue? eitherthecommercialenergygel or
Theanswer toyour sugaryprayers
thepotato purée.”Burdsaid.
might comefrom arecentstudyby
Thephysiologicalparameters were
TOBOOST researchers atthe Universityof similar,too, withblood-glucose
Illinois, who’ve suggested that
concentrations and heartrate
potato isas effectiveas gelsfor
risingtoasimilardegree.
ATHLETIC boostingathletic science surprisingas thoughpotatois
Arguably,that’snot
quick
performance. Theteam,led
astarchyvegetable, many
byprofessorNicholasBurd,
PERFORMANCE recruited adozencyclists meaningtheyrapidlyincrease
have a high GIrating,
whowere assignedto oneof
three groups,fuelledbyeither blood-sugar levels.However,
water,energygelsora potatopurée. potatoeslack theelectrolytesof
A study finds that potato purée “Wefound nodifference between energygels and,asBurdobserved, the
the performance ofthecyclists who potatosubjectsexperienced heavy
is as effective as energy gels consumed 60g of carbohydrates from bloating, pain and flatulence.
14 / / March 2020
why
i tri
“INTHEWATER
ICANSTILL
GET SCARED”
Anear-deathexperiencesawElsVisser
putacareerinmedicineonholdto
become a professional triathlete
What I sometimes say to people is
that I don’t really want to relive the
accident again because it was a big
trauma for two days, but it was
afterwards that I really started
living my life. It developed me as a
person, and it opened my eyes to
how I want to live my life. It was
intense at the time, but in the end it
brought me a lot of things. [In 2014,
Els, then 24, was backpacking solo
around Indonesia after finishing a
medical internship in Bali when the “I experienced my PHD in surgery because my
small boat she was travelling on working hours were flexible.
sank in the middle of the night with how strong we are
ELS VISSER no means to raise the alarm. After as humans – in I had a coach from the Dutch
The Dutchwoman an eight-hour swim to the closest federation and he told me I was
survived a island, Els and another passenger body and mind” talented and if I focused more on
shipwreck in were eventually rescued.] triathlon then I would be able to
Indonesia in 2014. achieve great results. Then I started
She was facing
death after the I still have flashbacks and wondering, ‘I should continue with
boat sank and she emotional moments – they come humans – in our body and in our my PHD and get into the specialty
was forced to all of a sudden. Occasionally, when mind. Now it really helps me in of surgery. But then again, I’m still
swim for eight I’m swimming in the sea in the difficult situations. It’s always with young…’. I had a life-changing
hours to reach an
uninhabited island, high waves and it’s rough, it makes me and part of who I am. What I moment with the shipwreck in
before flagging me feel like I’m swimming back really like about Ironman races is Indonesia, and decided to give
down a passing towards the island. It takes me back that it’s about mental strength. In professional triathlon a go, and I
ship to come to her to the moment. It’s mainly in the the end it’s not about the fittest got my pro licence in 2017.
rescue. After the
accident, she water that I can still get scared. person who crosses the line first,
turned her In the end it’s a process and takes but the one who is strongest in I went to Australia to start training
attention to her time to settle down. mind and body. with Brett Sutton’s Trisutto group,
PHD studies in and also did research in the
surgery, and Brisbane hospital for my PHD.
became a I see getting through the When I did my first Ironman in
professional shipwreck as a strength, because I Switzerland, the goal was to It was very serious training – my
triathlete. experienced how strong we are as finish – I never expected to turn body had to adapt to the new
professional. My life changed circumstances – and it was also
slowly, from having dinner with challenging for me to put my job
friends every night to skipping on hold and focus on triathlon. But
the social activities to focus on a the Trisutto group was the best
race. I was able to combine it with antidote. Looking back, it was the
my job in a hospital, and with doing best decision I made.
March 2020 / / 15
TRIATHLON ON A BUDGET SPECIAL
SPECIAL TRIATHLON ON A BUDGET
Wanttoaddasurgeoffuntoyourtritraining
andracingin2020?Stepforwardthisa!ordable
all-action o!-roader from Decathlon…
IMAGESSTEVESAYERS
16 / / March 2020
ROCKRIDER
XC 500
£1,099Whenever
frugalfriends
askusforbike
recommendations,we
sendthemtowards
Decathlon’srange
ofTribanroadand
Rockridertrailbikes.
Thiscross-country
Rockriderhardtailfits
thebillasadreamoff-
roadtriathlonbikefor
moreseriousathletes
onabudget,however,
withRockshoxReba
RLfrontsuspension,
compatibilitywith
threedifferentwheel
sizes(27.5in,27.5inPlus
and29in)andaSRAM
EagleGXdrivetrain.
Overallweightisa
lean11.5kgandthere’s
alifetimewarranty
onthealuframe.
decathlon.co.uk
March 2020 / 17
FA0
220
Your emails
& pictures
Havingaclearpurpose
DISHEARTENING BEHAVIOUR foryourtrainingiskey,
I thought I’d share a recent, rather saysreaderJackde
Bokx,whowrotein
star disheartening experience at a local inresponsetolast
letter pool that I hope will encourage issue’scolumnbyTim
Hemingonhowweight
others to be a little more GETTY!IMAGES loss offers no gains
considerate to newbies.
On arrival, I saw no indicators 220 replies: Thanks for writing in,
Got an opinion of the lane speeds so picked a “I dread the same Mark. You raise a valid point and one
to share? Then relatively quiet lane so as not to treatment being which we hope we’ve addressed with
email us at fao220 annoy anyone faster than me. this issue, which is our Tri on a Budget
@220triathlon.com Much to my regret! inflicted on Special. Look out for the ‘Budget Buys’
I’d obviously picked the fast lane, badge throughout the mag.
a lane with egos who took great someone who
pleasure at the end of one length lacks confidence FINDING THE RIGHT BALANCE
telling me loudly to ‘move to the far Tim Heming is right in arguing
lane with the slowest swimmers’. and is easily that athletes can become obsessive
Part of me just wanted to leave and about weight loss and that this
part of me wanted to give them a discouraged” might lead to physical and mental
piece of my mind, but with so many problems [Weight Loss Offers No
people now watching I sheepishly Gains, issue 373, p13]. However,
did as I was told. 220 replies: We’re sorry to hear of your athletes can be obsessive about
As it transpired, I ended up recent experience, Damon, but we’re many things and, sometimes,
swimming in a lane with people also pleased that it hasn’t put you off. if they want to perform at the
who not only made me feel People like this have no place in tri. highest level they have to be. I
welcome, but also had obviously left know many triathletes and cyclists
their egos at the door. BUDGET CONCERNS who are ultra-focused on power,
My point is, that while yes, they Just a concern after reading for example.
were correct, I was in the wrong February’s edition – if it was my But I believe that that level of
lane, humiliating someone will only first-ever read of your magazine I obsession needs to be aligned with
discourage them from continuing, think my conclusion would be that performance goals, which in
especially when a quiet word in the triathlon seems very elitist and themselves should be aligned with
ear would be far more beneficial for expensive. Pictures of great our ultimate goals in life. If you
both parties. triathlons to do, of which half are really want to perform at a certain
I’m quite a determined abroad, bike reviews of which the level, there will be significant
individual, but I dread the same cheapest is £2,180, helmets for disadvantages if you’re too skinny
treatment being inflicted on £300, wheels for £1,700, turbo or too big. And you’ll either have
someone who lacks confidence and trainers - with the cheapest on test to work on getting within certain
is easily discouraged. Damon Parker at £649…. Now I know that you do margins or you have to change
try to balance this with the ‘Spend your objectives.
Small, Fuel Big’ article in the Having a clear purpose is
nutrition section, but I fear a important, as this can give guidance
budding triathlete picking up your to performance objectives, which
magazine would think that unless can lead to performance priorities.
they had a big budget they’d steer Losing a bit of weight might well be
WRITE STAR clear of the sport. And from part of this. But becoming obsessive
LETTER
experience it’s a very welcoming
about anything performance
IN AND WINS sport, which can easily be done related, if you’re not a professional,
A PAIR
on a low budget.
will most likely negatively impact
WIN! OF SWANS P.S. Martyn Brunt’s column is still your mental wellbeing and prevent
VALKYRIES
WORTH!"#$%&& the first page I read every time. you from being your best self.
Love it. Mark Peacock Jack de Bokx
18 / / March 2020
YOUR INSTAGRAM TRI PICTURES WORTH A THOUSAND WORDS
01 02
03 04
05 06 Tag your
pictures
07 08 #220gram
01 @amelia_hanley So dark in ashleydelotz Putting the light reading over breakfast
December... Can’t wait for work in to get strong after 07 @will_usher_precision_
summer! 02 @emersandham my hamstring injury 05 @ coach Finishing last week
Not every day goes to plan lifestyletriathlete 40 x 50m and starting this week with
but with a view like this it easy with as much rest as I an incredible group of
didn’t end too badly! 03 @ liked. AVG pace 1:49/100m. people 08 @sonia.kiwi Two
reallyaveragetriathlete Yes, Thanks coach @tripezza 06 feet off the ground! First
they’re all mine 04 @ @petealexander1981 A bit of time since August
FEATURE
20 DON’T LET MISCONCEPTIONS OF COST, CARBON AND
CRAZED COMPETITION STOP YOU FROM MAKING
2020 THE YEAR YOU TAME TRIATHLON. IT’S EASIER,
WAYS CHEAPER AND MORE ACCESSIBLE THAN YOU THINK…
TO TRI ON
A BUDGET
WORDS!JAMES!WITTS!!!IMAGES!STEVE!SAYERS
e recently spent the day riding multisport inroads for a fraction of a Don Shiv. Or a
around the beautiful Leicestershire fraction of the ‘average’ triathlete.
countryside, trying desperately to hold According to the Triathlon Industry Association
onto the rear wheel of tri legend Tim (TIA), the mean 2018 spend by an age-grouper
W Don. An impossible task, compounded in this country reached £2,970, making the UK
by Don’s incredible Specialized S-Works Shiv. triathlon industry worth £475-million. That’s
“With the customised cockpit, it’s valued at over money spent on wetsuits, bikes, more bikes, run
£10,000,” Don told us. Blimey. shoes, sports nutrition, race entry, travel and
Thankfully, despite its reputation, triathlon training. Which is all fine but, especially if you’re
doesn’t have to break the bank. You see, as starting off, there are several shortcuts that’ll
Britain’s former ITU world champion and one delay the extra spend until you’ve hook, line
of the fastest-ever Ironman also proclaimed, and sinker caught the triathlon bug – which we
“Ultimately, you compete using your heart and guarantee will be after your first race, if not before.
your head, not your wallet.” And if you use your Time then, for us to morph into a multisporting
head – and time – wisely, you can make huge Martin Lewis…
20 / / March 2020
MONEY!SAVING TIPS
TRIATHLON ON A BUDGET SPECIAL
TRIATHLON ON A BUDGET SPECIAL
DO DRY FEBRUARY
It’s 2020 and you’re
01 invigorated to crank
up the tri training. But has Dry
January proven too hard a pill to
swallow? The month’s moribund
anyway without the occasional
drop of alcohol. So why not
abstain in February instead? It’s
a shorter month and the days
are becoming longer. As well
as saving your wallet, you’ll
enjoy a host of benefits to your
performance. These include
better absorption of nutrients
and vitamins; sidestepping
dehydration, which would lead
to impaired performance;
and a more robust immune
system, resulting in more
consistent training.
PARK A PB
Parkrun is a fitness
02 phenomenon with more
than 600 free 5km runs taking
place all over the UK. Its
inclusivity is highlighted by the
weekly average time, up from
22:17mins in 2005 to 29:22mins in
2018. That said, there is a
competitive edge. Simply set up
your account at parkrun.org.uk
and you can monitor your speed-
endurance improvement over
time. The benefits stretch beyond
the physical: research conducted
by Staffordshire University
showed that parkrun boosts
mental health, including a sense
Aropec Endurance of achievement and connecting
Calf Sleeves, £22 with others.
MAXIMISE
TRAINING TIME
03 Circadian rhythms are
physical, mental and behavioural
changes that follow a daily cycle,
and is why some of us feel more
alert in the morning (larks) and
March 2020 / / 21
FEATURE
HUNT FOR
BARGAINS
05 The likes of
some in the evening (owls). Studies Decathlon, More Mile and
show that 10% of us qualify as morning even Aldi stock extremely
people, 20% night owls while the rest sit affordable bike and run gear
in the large spectrum in between. You’ll all year round. You can also
probably know which you are, but you take advantage of the likes of
can quantify your self-assessment more eBay and Facebook
accurately by undertaking the free Marketplace to grab yourself
Morningness-Eveningness a bargain. Keep an eye out for
questionnaire (at tinyurl.com/v83pf9r). older models of run shoes in
And then what? Look to undertake your particular as they’re
harder sessions when you’re at your generally as good as the
circadian peak to extract that bit more latest, pricier version.
from the session.
PLOD BY PODCAST
Numerous studies have shown
04 that music can boost exercise
performance. Music that’s motivational
or synchronised with your run cadence,
for example, is shown to elicit multiple
A pair of cheap
physical and psychological benefits. earphones and
Which is great but, for us, we’d some good tunes Lomo Training Hood
will do wonders
complement the music with free for performance (£25) with New Balance
podcasts. Their recent rise matches Accelerate Shorts (£22)
their quality and our current
favourite is The Hurricane Tapes
by the BBC, which tells the
story of boxer Rubin Carter’s
conviction of a murder that
many say he didn’t commit.
Wirelessly sync to your
smartphone via a set of Mpow
Flame headphones. We’ve used
these for years and they’re
impressive, especially for under
£25 (at Amazon).
HOWABOUTDAVEPHOTOGRAPHY
RACE CLOSER
TO HOME
06Challenge Roth, the
Alpe d’Huez Tri, Escape from
Alcatraz – all events that
should be on your bucket list.
And all events that, once
you’ve factored in travel,
accommodation and race
entry, will leave a dent in your
bank account. The solution?
Simple. Race closer to home.
With over 700 triathlons
around the UK, from March to
October, there’ll be a fiscally
prudent event near you (the
Croyde Ocean Tri is seen here).
22 / / March 2020
MONEY!SAVING TIPS
BE CREATIVE
When it comes to
09 training, a little
creativity sends you a long way.
Save money on a float and pull
buoy by using an inflated bag from
inside a wine box, while swim
shorts, often reserved for summer
sojourns, can act as drag pants for
added resistance and increased
power. Trainers, instead of clipless
shoes and pedals, are fine on the
Vitus’ brilliant Nucleus VTR bike. And when it comes to the
trail bike is just £650 run, free internet tools such as
MapMyRun save on expensive
fitness watches.
GO EAST
TO GO LONG
10 Those of you who’ve
raced triathlon for a while and
are looking to make your Ironman
debut in 2020 will baulk at the
£500 entry fees. But not if you
enter the full-distance offering at
Triathlon Estonia on 22 August,
which is an incredible !68. With
return flights from the UK to
Tallinn starting from less than
£50, you’re onto a memorable
long-distance bargain.
DO YOUR OWN SWIM,
BIKE & RUN TESTS
11 Fitness tests help you to
create training zones accurately,
with full-on aerobic and anaerobic
efforts within the confines of a
WEIGH UP YOUR JOIN A CLUB DIY fitness tests university or performance centre
GYM OPTIONS Securing the services of will help you set the ideal. But that ideal comes at a
goals and gauge
07 Brits waste half-a- 08 a personal triathlon your fitness cost. Instead, undertake gratis
billion pounds on unused gym coach will move you one step swim, bike and run tests. For the
memberships, but it needn’t be closer to multisport nirvana – but bike and run, warm up for 10mins
so. There are numerous gym it’s not cheap. That’s why we’d before riding or running as hard as
chains up and down the country, recommend joining your local you can for 20mins. Take your
including PureGym and triathlon club. Joining fees tend to average heart rate as a maximum,
Xercise4less, that offer deals that be nominal, and some of the from which you can then create
don’t lock you into a 12-month biggest clubs offer technique and zones. In the pool, swim 50m,
contract. You can also buy day social support every day of the counting strokes and measuring
passes for an increasing amount of week. Go to britishtriathlon.org time. The combined number is
gyms and, if you’re really canny, for a comprehensive clubs listing. your swim golf score, which you’ll
tap into free trials that usually last You can also tap into the forum at then look to lower through
from a day to a week. Outdoor 220triathlon.com and seek technique and stamina work."
gyms that nestle within parks are training advice from like-minded,
another frugal option. goal-achieving folk. LOAD UP YOUR BIKE
It’s a fact: lightweight
12 carbon bikes will end in
“BRITS WASTE HALF!A!MILLION POUNDS ON UNUSED GYM MEMBERSHIPS, BUT a faster bike split. But when it
IT NEEDN’T BE SO. THERE ARE NUMEROUS GYM CHAINS IN THE UK THAT OFFER comes to training, there’s a strong
argument that heavier is better –
FLEXIBLE DEALS, YOU CAN ALSO BUY DAY PASSES OR TAP INTO FREE TRIALS” the greater effort required to
March 2020 / / 23
FEATURE
move a substantial force demands
more muscle power. So, that £200 Berghaus’ long sleeve
mountain bike gathering dust in running Tech tee is
your shed? Use it. And even add a currently £18 on eBay
water bottle packed with iron
filings for further resistance. It’ll
pay dividends come race day.
GO TRI IT FOR
YOURSELF
13 Go Tri is arguably one of
British Triathlon’s finest
initiatives, providing newcomers
to our splendid sport the
opportunity to complete
manageable swim, bike and run
distances for a small outlay. Take
March’s Go Tri Bath Duathlon,
which features a 1.5km run,
10.5km bike and 800m run, all for
£20. You can also complete Go Tri
challenges at the gym and even
organise your own events.
TAKE THE SUNSHINE
SUPPLEMENT
14 You could spend your
entire salary on supplements: it’s
not needed. A healthy, nutrient-
packed diet is sufficient to
optimise training gains. Apart
from vitamin D, that is. Vitamin
D is essential for calcium
absorption so is linked with bone
health. There’s also evidence
that vitamin D is important for a
strong immune system and muscle
function. Predominantly you get
vitamin D from the sun and it’s INVEST IN LIGHTS RENT YOUR WETSUIT Zone3’s Aspire is just
one top-draw suit
hardly present in food. So, a Many of us use our Incredibly, Scottish brand available to hire from
supplement during the UK 16 commute to work as a 17 Lomo’s triathlon wetsuits mywetsuithire.co.uk
winter is essential. Prices start training hit, and a study by the start at £79 [read more on p40].
from less than a fiver. Trades Union Congress (TUC) That’s not even an arm panel of
reported that the average daily 2XU’s £600 Pro offering. But
MAKE YOUR OWN cycle trip to work and back is there’s an even cheaper option –
ENERGY DRINK around 44mins. At this time of and that’s renting. Take
15 Many commercial energy year, most of that’s in the dark. mywetsuithire.co.uk for example,
drinks are nothing more than a Which is where a £5 set of front whose two-week hire starts from
bucket of sugar loaded with and rear lights from Cycle £29.95. For that, you can choose
preservatives and sweeteners. So, Republic comes in. They’re from any number of the top
make your own. One option is certainly more ‘to be seen’ than brands, including Zone3, Huub,
‘Orange Energy’, which requires ‘to see’, but that’s fine when Blueseventy and Orca. It’s
mixing 700ml water, 300ml tackling the urban jungle. They’re also a great way to test out fit
orange juice, a small amount of also easy to clamp on and off. A and sizing before you manage
sugar to taste, plus a pinch of salt must-buy, we say. to save up for the full purchase.
to replace sodium lost through
sweating. Or go for ‘Energy Ice
Tea’, mixing one tea bag, six “YOU COULD SPEND YOUR ENTIRE SALARY ON SUPPLEMENTS: IT’S
teaspoons of sugar, a pinch of salt, NOT NEEDED. A HEALTHY, NUTRIENT!PACKED DIET IS SUFFICIENT
60ml lemon juice and 800ml of
boiling water. Refrigerate to cool. TO OPTIMISE TRAINING GAINS. APART FROM VITAMIN D, THAT IS”
24 / / March 2020
MONEY!SAVING TIPS
BRUSH UP ON BIKE
MAINTENANCE
19 There are hundreds of
fantastic and affordable
independent bike shops that’ll
have your bike running perfectly
in no time. But even more
affordable is maintaining
smooth shifting and precise
pedalling yourself. Haynes
classic, The Bike Book, is a good
place to start, covering every
topic imaginable, from basics
such as mending a puncture, to
more advanced gear-cable
changes. Used versions on eBay
are less than a tenner.!
MIRROR JACK
MONROE
20 Value-packed, tinned
food isn’t the enemy. Studies
show that the amount of minerals,
fat-soluble vitamins, protein and
carbohydrates remain relatively
Mango’s Point R
unchanged through the process
Tiagra (£575) is an of canning. The main nutrients
assured starter bike
either lost or diminished are
for triathlon
water-soluble vitamins that can’t
be stored in the body. The most
nutritious cans are oily fish, such
as omega-3-rich salmon, and
chickpeas and lentils, which are
good for swifter muscle repair
and rebuild.
SPEED UP TRANSITION
Aerodynamic helmets and
18 deep-rimmed carbon
wheels are all well and good, and
there’s no doubt that used correctly
they can save you time. But you can
arguably race as fast by investing in
a set of triathlon laces. There are
many on the market to ensure a
swifter transition, starting with
dhb’s £3 pair (wiggle.co.uk).
Conserve further time in transition
by attaching a strip of bright ribbon
to your bike, helping you to avoid
transitional turmoil and locate your
steed quick-smart.
JAMES!MITCHELL
March 2020 / / 25
ADVERTISEMENT FEATURE
TAKE
ON A NEW
CHALLENGE FOR 2020
racing Scottish locks? Check. 30ft sand far as you can until you’re caught. This unique
castles? Present. A 25-hour race against format has athletes covering anything from 3km
time. You’ve got it. If you’re looking for to 42km, with 100% of your entry fee going
Ba fresh swim, bike or run challenge in directly to research that will help to find a cure
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events has more than enough to shake off the Want to tackle the most brutal mile you’ll ever
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Targeted at all levels of athlete and abilities, for Margate on 16 May and South Shields on 15
Red Bull’s 2020 race season brings fun to the August, which inserts giant sandcastles, dunes
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Need a fresh swim, bike and running events in locations Closing out the quartet is Red Bull Timelaps,
challenge for around the United Kingdom. at a to-be-confirmed location on 24-25 October
Kicking off the season is the Red Bull Neptune for another edition of the world’s longest
the 2020 race Steps from 21-22 March in Glasgow, now held one-day road cycling event. The race pits teams
season? From over two days. The event – sold out in 2019 – will of four and solo riders on a 6.7km closed-road
once again witness over 1,000 hardy souls brave circuit to race through the night on the weekend
climbing canal the bracing waters of the city’s Maryhill Locks the clocks go back in the UK, making it a
locks to scaling for a 420m swim that involves seven 3-4m gruelling 25-hour race against time.
climbs from lock gate to gate along the route.
sand dunes, Up next is the Wings For Life World Run in Whether you’re in search of an A-race for 2020 or just
Red Bull have Cambridge on 3 May, the only run race in the want to take part in a fun event with your mates,headto
redbull.co.uk/newyearchallenge to find the 2020
world without a traditional finish line – instead,
it covered a Catcher car pursues you! Meaning you run as challenge for you.
26 / / March 2020
NEW!SEASON PREDICTIONS
As our regular back-page columnist, Martyn Brunt’s in a
prime position to provide his predictions for what will –
and won’t – happen to you in the world of tri in …
WORDS!MARTYN!BRUNTILLUSTRATIONS!DANIEL!SEEX!
March 2020 / / 27
FEATURE
t’s a little known fact that I have
powers. Sadly none of them relate
to swimming, cycling or running,
but you can’t have everything. No,
my powers have to do with seeing
into the future, making unerringly
I useless and I’d obviously prefer it
accurate predictions about the
triathlon year ahead.
As powers go, I admit this is fairly
if my soothsaying extended to
predicting the outcome of horse
races or selecting six National
Lottery winning numbers, but
psychic beggars can’t be choosers.
Kicking off 2020
I should say that I’m naturally gifted JANUARY
when it comes to my multisport mysticism and I I predict that you will enter an event on New Year’s
need no clairvoyant training aids to assist me with Day, and you will either abstain from alcohol all
my predictions, which is just as well because the through Christmas in order to do well, or you will still
only crystal balls I’ve ever had are the ones I got be hungover when you race. If you abstain, you will
when I slipped off my saddle onto the top tube. feel faintly disappointed that your time isn’t quicker,
Admittedly some of the future is dead easy to and if you are hungover you will be pleased how well
predict, based on even a cursory analysis of the you’ve done considering the pounding headache.
past. I predict, for example, that my friend Tony Elsewhere you will begin your ‘New Year New You’
will fail to make the start line of his A-race for the daily plank and push-ups routine, your new healthy
year after three months of dedicated not-training. diet, and your carefully crafted plans for 2020 race
In my own case, it’s also not that hard for me to entries will be thrown into disarray by a) ‘Race full’
predict my immediate tri future, I merely have to messages appearing 0.5 seconds after entries open,
take all my 2019 times and add a few minutes, and b) Entering massive challenge races on a whim at
plotting my gentle age-related descent from 2am after a night out.
competitive mediocrity into the ‘He was quite
quick back in the day’ category.
But with 2020 set to be such a memorable FEBRUARY
multisport year thanks to the Olympic Games, the
Paralympics, Kona, the World Tri Series in Leeds Fresh meat
and whichever race I end up doing, it’s high time I This is the month for ‘Reliability Rides’ when
flexed my supernatural mental muscles to tell you innocent, fresh-faced triathletes turn up in car parks
what the year holds for you, me and the wide world on Sunday mornings on carbon bikes with tri-bars,
of tri. Here then, is Mystic Mart’s 2020 Vision… only to be met by craggy-faced, sinewy old men on
steel-framed Raleighs. I predict
that they will silently ride with you
“Upon your return to the middle of nowhere and then
crank up the pace until they drop
from this ride your you. Upon your return from this
ride your healthy eating resolve will
crack in a sea of cakes and flapjacks.
healthy eating resolve I also predict you will restart your
will crack in a sea of ‘New Year New You’ daily plank and
push-ups routine having given
cakes and flapjacks” yourself a pep-talk in the mirror at
your failure to have visible abs.
28 / / March 2020
NEW!SEASON PREDICTIONS
MARCH APRIL
Make a splash Best-laid plans
Outside! Yes, in this month open-water swimming I see sunshine, sea and sweaty torment on the horizon
starts for the brave, and several thousand knobby for you as you jet off on a warm-weather training
cycling knees are unleashed on an unwary public. camp, at which you will try to make up for three
I foresee that you will spend the month bitterly months of dossing about by cycling 500 miles in six
regretting your pre-ride/run choice of clothing as days. Everyone will turn up saying they haven’t
you alternate between freezing and boiling without trained and will then try and duff everyone else up in
ever getting the layering right. To coincide with the the first session, and you will spend more time
approaching tri season, selecting which race T-shirt to wear at breakfast than
a manufacturer will launch the latest must-have you will on your swim technique. Around the pool you
item, such as a carbon will regret your inability to
skinsuit, which we will all maintain your ‘New Year
buy out of fear that it is New You’ daily plank and
giving other people a 0.5% “You'll spend more push-ups routine.
edge over us. I also predict
you give your ‘New Year New time selecting which
You’ daily plank and push- MAY
ups routine one last go. race T-shirt to wear
And they're off...
at breakfast than With the Tokyo Olympics
you will on your looming large, my spider-
senses tell me that the ITU
swim technique” World Triathlon Series
race course in Yokohama
will become the most
fiercely contested strip of
tarmac outside a Fast and
Furious film, with all the big stars trying not to look
cool and strong, and definitely not collapsing while
looking hot and knackered. At the Mixed Relay
qualification event, Team GB will comfortably qualify
making it look easy, while despite almost 20 years of
experience, I will make my first race of the year look
extremely difficult, with items I have unprofessionally
forgotten including body glide, watch, goggles and
track pump.
March 2020 / / 29
FEATURE
JUNE
Smashing it
It’s time for your big race of the year, which you
have been diligently preparing for by swimming,
cycling and running so much that the smell of your
kit could bring down a yak at 50 paces. I predict
that you, like me, will be moody, obsessed with
weather forecasts, paranoid about germs, and
suddenly willing to tinker with parts of your bike AUGUST
you’ve never even looked at before. You will set
your alarm for 4:30am on race morning, which is Sign-up satiation
a waste of time because you’ll be awake at 1am, This month’s dung-cracker of wisdom that I
2:30am, 3:15am and 4am. Despite this, I predict must hurl at you is that, inspired by Olympian
that you will get a PB, you badass. exploits, and by an increasing sense of panic upon
seeing your friends’ social media posts, you’ll go
at it like a spin class instructor and will enter
JULY several unplanned events. This is unless you’re
preparing for Ironman Wales, in which case skip
Olympic efforts back to June’s prediction. For everyone else, as
Olympics! Accuse me of bias all you like, but the these are mostly ‘no-pressure’ races, you will
spirits tell me that greatness beckons for Welsh- perform well and you will ensure that your A-race
wonder Non Stanford, Lauren Steadman, the finisher’s T-shirt from earlier this year will be
notoriously heat-loving Jonny Brownlee and George ultra-visible to everyone in transition.
Peasgood, who once sat next to me and my mate
Neill at dinner and wisely declined to get into a
round with us. Don’t hold me to this because as “Inspired by the Olympics,
George noted, I’m not that great with spirits. I also
predict that I will suddenly become an expert in you’ll go at it like a spin
gymnastics judging based on whether someone
sticks a foot out upon landing, and that despite not class instructor and enter
being Russian, I will be banned from certain events
(mainly watching beach volleyball by my wife). several unplanned events”
30 / / March 2020
NEW!SEASON PREDICTIONS
BRUNTY’S
NEW YEAR
RESOLUTIONS
1.Lookaftermyself
betterbystretching
(seep114),recovering
properly,andmaking
voodoodollsof
myenemies.
2.Stopswearing
atheadwinds,
theyneverlisten. SEPTEMBER
Last-chance saloon
3.Findthesource
of‘thesmell’. Normally I only get a hunch when I’m cycling into a
headwind, but this month I have a strong one that
4.Startgoingtothe you’ll continue to pack in as many ‘last-chance
gym,andthenstop.
saloon’ races as you can, knowing that soon the
water will be too nippy for your nether regions. In
5.Stopcelebrating
whenImanageto the world of Brunty, I shall be switching my focus to
peewhilecycling. swimrun races, and I can accurately predict that my
goggles will repeatedly mist up in the cool waters, NOVEMBER
6.Learntolaugh because they did last year and I won’t have been
offcriticismina Knuckling down
waythatmakes arsed to buy a new pair.
thecriticscared. As Mr T said: “I predict pain…” Cross country
running, cyclo-cross, swimming galas, mountain-
7.Removethe OCTOBER biking, spin classes, Pilates, circuit training, yoga,
stickercovering gym classes and, oh God, – turbo training! To
theenginewarning Bets are on
lightonmycar. escape this torment, in this month I shall be
Kona! I’m going to stick my neck out here and say attempting four 10,000m swims within 48 hours,
8.Beatmydog that following his heroics at Western Australia, which should give you some idea of how much
Bertieatrunning. Alistair Brownlee will complete the entire race I hate turbo training.
faster than my Ironman Lanzarote bike split. I can
9.PutmoneyINto also confidently predict that the 2020 Ironman
mysavingsaccount.
World Championships will, once again, not feature DECEMBER
10.Admittomy M. Brunt of Coventry, UK – keeping up my 15-year
wife she’s right. tradition of failing to qualify. Next year, definitely. Groundhog Day
Christmas is coming, and Brunty’s getting
fat. Yes it’s that time of year when, having spent
10 months packing in the miles and piling in
the vomit-tastic intervals, we’re suddenly into
the mystical realm of ‘resting’. I predict you
will embark upon a social whirl of club dinners
“I can also confidently predict and awards nights before spending the start of
2021 attempting to shed a stone of flab and a
that the 2020 Ironman long-term hangover. For Christmas, manufacturers
will bring out a carbon kit bag, which we must
World Championships will, all buy just in case it gives other people a 0.5%
edge over us. And as the last of the Christmas
once again, not feature dinner disappears off your plate, you will prepare
for your ‘New Year, New You’ daily plank and
M. Brunt of Coventry” push-ups routine.
March 2020 / / 31
FEATURE
TIME-CRUNCHED
KONA
QUEEN
Ruth Purbrook worked 70 hours a week but still
topped her age-group in Kona. Tim Heming meets
the age-group star – turning pro in 2020 – to !ind
out how she achieved World Champs success and
what advice she has for fellow iron athletes
WORDS TIM!HEMING IMAGES JEFF!YINGLING
here cannot be many who embark on a science, Ruth has a track record of making
career as a professional triathlete smart choices, and as she heads for her debut
conceding that one of the things pro year, tells 220 how she structured
they’re most looking forward to is a training, work and life to forge her own
T rest. But then, Ruth Astle is no ordinary blueprint for age-group success.
triathlete. Not only has the 30-year-old from
south west London enjoyed a rapid climb to THE HORRENDOUS DEBUT
the top of the ever-more competitive ranks of Ironmans rarely go 100% to plan, even for the
age-group Ironman competition, but she’s best. Ruth describes her first attempt, in
achieved it while holding down a 70-hour-a- Lanzarote in 2017, as “horrendous”. “How can
week job in the corporate world of banking. I forget?” she says. “I over carb-loaded
After a string of eye-catching beforehand, and then swallowed too much
performances, Ruth’s amateur career saltwater. I was sick in the swim, sick exiting
concluded with an overall age-group win in the water, stopped three times on the bike,
the Ironman World Championships this and the run was from Portaloo to Portaloo.
October in 9:20:06, with a 14min gap to second Really not fun. I might have to go back and
place. Of age-group women in Hawaii, only redeem myself at some point.”
fellow Brit, Catherine Faux, in 2013, has But poor races are all relative, so what Ruth
Ruth, racing in the
ever raced faster. terms a disaster still resulted in a third-place 30-34 age-group
Whether seeking the best support for finish and landing a Kona spot. A first visit to at Kona 2019, was
the fastest female
coaching or nutrition, sponsorship or sports Hawaii then resulted in another podium age-grouper overall
32 / / March 2020
“In the final run down
Palani hill, I knew my
gap was up to 14mins so I
just had to not collapse –
which, in Kona, is not
always a given”
March 2020 / / 33
before a return in 2018 secured the “I felt very mixed going in,” she 4:30amturbo down Palani hill, I knew my gap was
age-group victory. In qualifying for admits. “I broke my collarbone in a sessionsareadaily up to 14mins so I just had to not
featureinRuth’s
a third visit in 2019, she publicly crash 12 weeks out and it put doubt trainingschedule collapse – which, in Kona, is not
stated her goal to be the fastest in my mind as to whether I could go –“I’m100%a always a given. I really enjoyed the
morning person”
woman amateur in Hawaii, and she for the overall win. But I found some last bit, even though everything was
duly delivered. fast feet and had a decent swim – a hurting. It was probably about as
The Big Island’s heat and 2:30min improvement from the close to the perfect race I’ve had.”
humidity is notoriously difficult to year before.
master, and proves how Ruth is not “That bike course is so fun to ride. ASOLITARYPURSUIT
just quick on the course, but the The stretch down from Havi was The most coveted of titles
sharpest of learners off it. Kona 2019 probably the most fun I’ve had in a completed the age-group puzzle,
was marked by the fastest bike and race, and I was overtaking a lot of but whatever Instagram pictures, or
run splits, and new marathon and men. I felt good on the marathon in Ruth’s case, race results, might
swim personal bests, despite until 33km, where I was getting a bit suggest, it’s worth acknowledging
imperfect preparation. tired and hot, but in the final run that life is rarely plain sailing, and
endurance athletes are no
exception. British triathlon
aficionados will have already
spotted the unfamiliarity of the
surname. Ruth has been a Purbrook
throughout her triathlon successes,
but is reverting to her maiden name
after separating from husband. It’s
a topic to be addressed upfront to
understand further discussion on
the work-train-life balance.
“After 13 great years, we’ve
decided to separate for a number of
reasons,” Ruth says. “While I’m
sure my focus on triathlon has
played its part, human beings
Goingproin2020, evolve and relationships change. It
Ruthwilluseher
newfoundtimeto can often be hard to pinpoint
adheretoamore specific causes, and sometimes it’s
disciplinedS&C
programme better to try and just focus ahead.”
34 / / March 2020
RUTH PURBROOK PROFILE
TOP 5
TIPS FOR
IRONMAN
“When I’m focussed 1 Remember why the strength, she set her sights
ENJOY IT
you’re doing it, but on going long.
on a race like Kona, never take it too She was picked for the high-
seriously.
performance amateur squad Team
PRACTISE
I prioritise it over most 2 NUTRITION Freespeed, and then selected for
I’ve reached the
the Zwift Academy in March, an
point where it’s ambitious project created by the
things other than work” quite nailed down. online training software firm that
I have an SIS beta
fuel after breakfast, brought in professionals such as
a gel before the
swim, a set number Tim Don and Sarah True to mentor
Triathlon at the top end of age- says. “Work increased to 65-70hrs on the bike, and chosen age-groupers, and provide
then every !"-!#
group racing can be a solitary a week, where one day it might be support and accommodation in
mins on the run. i
pursuit. As sessions become more 15hrs, and the next day 9hrs.” mainly drink to Kona. It’s been Will Clarke,
refined to eke out diminishing Ruth also has the job to thank thirst, and I have salt though, the 2008 Olympian, who
tabs in hot races.
returns, each requires purpose, for originally leading her to the has taken charge of her coaching
which often rules out group sport. She was training for the EMBRACE duties for the past five years who
3 THE DARK
workouts. Training windows Berlin marathon in 2013, when it There are always has been the biggest influence.
squeezed into a time-crunched was suggested she take part in the going to be “I would be nowhere without
moments you don’t
week are also rarely compatible London Triathlon as part of a Will, and I really don’t know how
feel great, or it feels
with training buddies. corporate team. After a successful tough. Recognise it anyone tries to structure their own
“When I’m focussed on a race debut, she joined her local club, will happen and find training around work and family,”
a way of getting
like Kona, I prioritise it over most Ful-On-Tri, and progressed through. Think of she says. “It’s not just how he
things other than work,” she says. through British age-group your favourite song puts my sessions together, it’s
of the moment.
“The social life takes a back seat, qualifying ranks to the ITU World Right now, mine is also how he adjusts my
but I try and combine some Championships in Chicago in Higher Love – the programme after I give him
training, particularly at weekends, 2015, where she concluded that Kygo version. feedback. He keeps it interesting.
with socialising. During winter I she didn’t have the footspeed over BE PATIENT I don’t think I’ve had the same
make sure I get in dinners and 10km to challenge for victory. 4 It’s a long race swim session twice in the past six
and lots of things
drinks with friends, and if I miss Having had a taste of long-course happen, but an weeks, and he’s got so much
the occasional training session it action in Alpe d’Huez earlier in the Ironman is won or experience to draw on. I enjoy not
lost in the final 10km
isn’t the end of the world. If I have summer, and with the cycle leg of the run, so there’s having to think about that stuff.”
a week where I need to let off no point getting too
steam, I do that!” stressed about
anything until then.
Exercise can be a stress-buster
though too, Ruth explains. “It RACE WITH
5 FRIENDS
gives me a mental release. I’ve It makes the
even noticed that when I’m after-party much
more fun!
recovering in the days after races,
I struggle more at work.”
NOWHEREWITHOUTWILL
With triathlon the chosen path,
there appears no shortage of
motivation. Ruth took advantage
of her Kona fitness to race as a pro
for the first time in Busselton,
Western Australia, on 1 December,
and delivered an assured debut,
finishing eighth and even
recouping US$500 for taking the
final prize money position. She’ll
continue to work full-time as an
executive assistant at Lloyds until
Christmas, and then drop to one
day a week.
Ruthattributesher
“My current role on the successtocoachWill
technology side of the business Clarke,whokeeps
hertrainingvaried
started in 2018 and was like trying and interesting
to pick up a new language,” she
March 2020 / / 35
FEATURE
3 TIPS
FOR
WORK-
LIFE-TRI
Alan Murchison supplies the BALANCE obvious there’s something badly
nutritional expertise. The Scottish wrong,” she says. “Is it just a
chef has moved from Michelin- BE ORGANISED niggle that will ease off? I tried to
1 Lay your stuff
starred restaurants to run through it for 10 days and that
out the night
performance nutrition and before, do your definitely didn’t help. I think my
worked with 2016 Olympic meal prep, give injuries mainly come from not
yourself as few
triathlon champion Gwen excuses as possible enough sleep and recovery, or gym
Jorgensen. “I’m a massive to skip the session. work. The gym session is the one
foodie,” Ruth says, “But although ARRANGE TO that gets sacked off if I run out of
I was eating healthily, I didn’t 2 MEET FRIENDS time. That’s my other
TO TRAIN
know if I was fuelling myself to be I really do try, commitment for next year. I’ll
the best I could be. even if I fail a lot have no excuse to skip it.”
“Although he upped my carb at this one. It wasn’t the only injury she’s
intake, the main benefit was TAKE THE been forced to deal with this year.
3 OFF#SEASON
helping me to produce quick and A horrific bike crash near
SERIOUSLY
easy meals in the evening. After a You need a mental Windsor, where an oncoming
long day at work and training, I and physical break. vehicle pulled in front of her group
I tend to do two
don’t want something that will weeks after an of riders, left her with a broken
take an hour to cook. But I do Ironman during the collarbone and facial lacerations.
make a conscious decision not to season and then While far from ideal in the build-
four weeks after
do a lot of lunch prep, because I the season. up to Hawaii, Ruth believes there
just won’t leave my desk all day.” can be a silver lining.
“It’s widely underestimated
ENFORCED REST how much good, enforced rest
Despite the guidance, the does,” she says. “It’s easy to
risk of injury is ever present, look at everyone else’s training
as illustrated by a tibial stress and think, ‘I’m losing fitness’, but
reaction in June that led to an I missed six weeks of running
enforced lay-off ahead of ahead of Roth [where she was the
Challenge Roth, where the goal fastest woman age-grouper in
Ruth is now working
had been to dip under 9hrs. on retaining bike 9:12:15], and produced a marathon
“The problem with stress strength while PB in Kona after a three-week
improving swim
reactions is that it’s not always and run splits enforced break. If you miss
sessions, it’s really not a big deal.
Try not to stress about it –
although, I know it’s hard.”
MOTIVATED TO WIN
Much of Ruth’s training is the sort
that many of us might try and
avoid anyway. Rising at 4:30am
for training rides on the turbo,
treadmill runs in a heat chamber
staring at a blank wall, or solo
swim sets at the wrong end of the
day. “I’m 100% a morning
person,” she says.
“Having to be in the office at
7am, the pool isn’t open early
enough and I find motivation to
swim in the evening so tough. I’ll
arrange to meet someone – which
is hard when I don’t know what
time I’ll finish. Or I’ll tell
someone I’m going, to make
myself accountable when they ask
me the following morning.”
36 / / March 2020
RUTH PURBROOK PROFILE
In the build-up to Hawaii, Ruth “Sleep is definitely something
even invested in heat chamber of which I’m very conscious. I try
sessions at Roehampton “I produced a to be in bed by 10pm,” she says.
University, where she acclimated “When I broke my collarbone
through turbo and treadmill sets marathon PB in Kona and worked from home for four
under the expert eye of PhD weeks, I got a good chunk of sleep
researcher Jodie Moss. after a three-week and it really helped me mend.
“I’ve learnt you get more Also, on training camps without
adaptation by doing it about 10 enforced break” other distractions, I’ve noticed
days straight just before flying how much better I’ve felt, and
out,” she explains. “For my first then trained.”
visit, I tried an interval session on So, is Ruth’s ultimate goal to
the treadmill and blew up just “Will I enjoy it as much when I’m Ruth’s ultimate goal once again return to the podium
20mins in. The main purpose is to not winning?” Time will tell, but for 2020 is to return to at Kona, but this time battling the
the podium at Kona,
get hot, stay hot, and let your body to enjoy that champagne cork- having battled the likes likes of Lucy Charles-Barclay in
become used to sweating. Expect popping feeling again, Ruth must of Lucy Charles- the pro ranks?
Barclay and co.
your heart rate to be through the retain bike strength as both swim “That’s the dream of most
roof, and make sure you always and run splits improve. A slightly long-distance triathletes’, but my
recover properly.” increased training load might main ambition in 5 to 10 years is to
Transitioning to pro status, the help, yet it’s likely the biggest still be enjoying it. It’s meant to be
competition will intensify, but gain will come from the newfound fun, and if I can use it to explore
what will be the biggest challenge? time to both recover and adhere to the world, go to great places, and
“I’m motivated by winning, and I a more disciplined strength and keep getting better, then I think it
really enjoy winning,” she says. conditioning programme. will continue to be fun.”
March 2020 / / 37
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38 / / March 2020
Available from
March 2020 / / 39
KIT ZONE
THE LATEST GEAR - TESTED BY EXPERTS
MEET
THE LOMO
TEST
TEAM 220’seditoris your go-to for PRIME WETSUIT
HELEN WEBSTER
women’s multisport kit.
£100 Is the latest Lomo the ultimate entry-level wetsuit for tri?
OUR
RATINGS ith the ability to make wetsuits, but the Prime appeals here
or break an athlete’s with its orange flashes and clear
race, wetsuits are a key branding. The construction feels
90+ Wpiece of tri kit that secure, courtesy of the internally
% we’d rarely recommend skimping on blind-stitched seams and chunky
and dipping under the £100 barrier. A YKK zipper, and the fit – barring a
BUY NOW MATT BAIRD regular exception to this rule is little bagginess under the armpits –
A GENUINE Has spent yearstestingtrikit Glasgow-based Lomo, who have is close without being restrictive.
CLASS LEADER and accessoriesfor220. largely scored well for their wetsuits Our key outdoor test came in the
since their 2011 debut on these pages. 8°C waters of Portishead Lido in early
Back then, direct sellers such as December, an ideal temperature for
80-89 Xterra Wetsuits were a rarity, but gauging any water ingress (less so for
% that landscape has fundamentally the ability to move our fingers). And
shifted. While the lack of ability to there’s very little seepage to speak of,
IMPRESSIVE test wetsuits for sizing before withtheneckcreatingawelcome
ONE OF THE BEST buying is still a negative of sealfreefromchafing.
YOU CAN BUY online purchasing The 4mm-thick core
JACK SEXTY
(Lomo do have a shop is a millimetre shy of
Astrongage-grouper
focusing on top-end gains. in Glasgow), the fiscal many wetsuits, which
70-79 benefits to the TRIATHLON ON A BUDGET SPECIAL loses the suit a
% consumer of modicum of
cutting out the TRIATHLON ON A BUDGET SPECIAL warmth and lift,
GOOD middleman are but we found the
A DECENT clear, as evidenced in buoyancy levels
PERFORMER Lomo’s startling value. consistent and far from
“We’re lucky being a the excessive lift that
direct sales brand because blights many budget suits.
50-69 JAMES WITTS our customers can feedback The 2mm arms and shoulders offer
% He’sapublishedauthor directly to us,” say the brand. “They relatively impressive flexibility,
writing about sports science. have our email address and, because while the 2mm leg and arm cuffs will
AVERAGE the feedback goes straight to us be a boon in T1 in the summer.
IT’LL DO THE JOB rather than to a shop, we get really So how does it compare to the best
WELL ENOUGH useful direct feedback. We look at budget suits? We prefer it to Dhb’s
what works, what doesn’t, and what Hydron (£110) and Aropec’s Cheetah
to keep in our range.” (£98), but Speedo’s Fastskin Proton
0-49 Top of Lomo’s wetsuit range in (currently just £98) is still our suit to
% 2020 is the new Prime, tested by beat. MBlomo.co.uk
Lomo’s focus group of triathlete
POOR testers in 2019 before being made in VERDICT LOMO’SBESTWETSUIT
SIMPLY PUT, China fromJapaneseandChinese 86 YETANDASMARTBUYFOR
DON’T BOTHER! neoprene.Aesthetics have never % NEWCOMERS TO TRIATHLON
been a strong part of Lomo’s
40 / / March 2020
KIT ZONE
“The buoyancy levels from the 4mm thick core
are consistent and far from the excessive
lift that blights many budget suits”
March 2020 / / 41
KIT ZONE
TRIBANRC500 LOMOTHERMAL
WINTERJACKET CYCLINGTOP
£54.99 Off-season cycling jacket from Decathlon £25 The affordable Scots move into cycling apparel
he Triban range from Decathlon has built a solid omo’s thermal cycling top is more long-sleeved
reputation for refreshingly good quality at low jersey than jacket, with a thin fleecy fabric liner and
Tprices. And the RC500 winter jacket falls into that LLycra-like outer with plenty of stretch. Lomo say
category, surpassing our expectations in many ways. It’s it’s ‘ideal for winter cycling’ and has thermal properties,
thick enough to keep you warm when the temperature yet we felt little wind blocking on cold days and, when we
drops to freezing and below, while the fleecy membrane did get warm, sweat quickly built up in the midriff.
does a fine job of regulating our temperature on long It doesn’t have much form fitting, and the size medium
training rides (there are also side vents). that we tested as per the size guide hung off us and
Storage options include a zipped pocket on the fitted more like a casual track top rather than techy
chest and at the rear, plus two large open pockets at budget cycling apparel. The bagginess means you can stuff
the back and one either side of your waist for easy bike the three rear pockets, with easily enough room for
accesstosnacks.There’sevenasnood/neckwarmer jackets snacks and puncture repair kit if you prefer this to
buttoned to the inside collar, which can beutilised saddlebags.There’salsoazippedpocketforvaluables.
oncolddaystostopwindwhippingthrough. The main front zipper feels too stiff, and isn’t the
The cuffs are well crafted, with an inner designed to fit same quality as a YKK zipper that’s standard on pricier
under your gloves so there’s no chance of exposed skin. fully-zipped cycling tops, but it just about does the job.
Although it’s more than double the price of the Lomo, At just £25 it’s a case of ‘you get what you pay for’, and
this head-to-head isn’t a close contest as the RC500 is in for casual riding or commuting in dry and mild temps,
a different league. It’smoreappropriatetocomparewith there’s no harm in having one of these in your kit drawer.
high-endtechnical bike jackets, and we can’t find one For long rides and serious training, we’d spend more to
that offers this level of performance for less. It’s also an take advantage of the better fit, fabrics and zippers found
investment that should last you for thousands of winter onmoretechnicallong-sleevejerseysforlayeringup,and
miles based on our experience so far. JSdecathlon.co.uk invest in a jacket such as the Triban RC500. JS lomo.co.uk
94 VERDICTAPROPERWINTER 63 VERDICT THELACKOF
BIKEJACKETWITHAN
PERFORMANCEFEATURESIS
% UNBEATABLE PRICE TAG % REFLECTED IN THE PRICE
42 / / March 2020
KIT ZONE
TENOLA
INSPIRE
£80 Sub-£100 triathlon suit from British brand
ith their Inspire range, fast, and ventilation-focused
Tenola aim to offer all the sections which kept us cooler during
W performance features of our sweaty turbo sessions.
expensive tri-suits at a more At a depth of 3mm, the pad is
accessible price, making it ideal for lightweight even for a tri-suit, yet it
first-timers. Combining Brit design delivers comfort across all bike
with Italian fabric, the women’s positions. In action, the legs stayed
Inspire tri-suit is available in two pleasingly put, though the silicone
colourways: black and bright pink or, grippers are narrow and caused more
less predictably, black and white. restriction around the thighs than
We tested a size 10 and found it a we’dprefer.Welovedthetwopockets,
little short in the body, which meant which, sitting flush against thighs,
some pinching on the shoulders, but are unnoticeable when empty yet
otherwise the sizing delivers a race- deep enough to sink lots of nutrition.
ready fit to aid aerodynamics and Overall, the Inspire does what its
avert post-pool bagginess. There’s name suggests and could be your
no internal bra but the fabric is ideal race partner for every triathlon
substantial enough to provide some discipline. Though if you’ve a longer
support, and there’s a zip-garage to torso-to-leg ratio, you’ll want to try
minimise chafing – though the base it first. Janine Doggett tenola.com
of the zip caused some irritation.
The Inspire’s ‘four-way stretch’ VERDICT DELIVERSSOME
fabric is divided into panels of two 74 WINNINGFEATURES,BUT
types: a treated water-repelling
% WITH A FEW NIGGLES
material which dries impressively
WIGGLE
ENERGYGEL
£12.99 (for 12) Lemon gel
iggle’srangeofenergygels
comprisesevenflavours,of
Wwhichwetestedthelemon
meringueoption.Andprettytastyit
is,withthesharpcitrushittempered
nicelybylightermeringue.Itdelivers
22.6gofcarbsviamaltodextrin, EONORUN
glucoseandfructose.Theadditionof
fructosetheoreticallyraiseshourly WAISTPACK
carb-ingestionlevelstoaround90g,
duetofructosehoppingonadifferent £9.99 Storage belt for running
intestinaltransporterintothe
bloodstreamthantheothertwo his belt, currently down to £7 on
simplesugars.That’sfouranhourif TAmazon, initially looks too
exercisingover90mins,thoughthree slender, yet the Polyamide fabric
isfineformanyage-groupers.Any offers plenty of expansion and we
moreanditcouldbegastro-distress. managed to fit five gels, keys and an
Itflowsdownsmoothly,whilea iPhone with room to spare. Having
modicumofelectrolytespartly twosplitpocketsishandyfordividing
replenishesthoselostinsweat.But fuel and the fit is secure, although it
it’sthepriceof65ppergelthat’s the lacks waterproofing and the buckle
real winner.JWwiggle.co.uk feels a little cheap.MBamazon.co.uk
85 VERDICT ASOLID,TASTY 82 VERDICT ACOMFORTABLE
ANDSECURETARDIS!LIKE BELT
ENERGYGELATANINCREDIBLE
% PRICE FOR A BOX OF 12 % FOR LONGER RUNS
March 2020 / / 43
KIT ZONE
Kalenji
KiprunRace4
£49.99 Do these budget shoes have the chops to handle the trails?
egetexcitedwhenany forthebeginner-friendlyprice,it’s
seriousrunningshoehasa moreexperiencedandnimbletrail
WRRPunder£100,sothe£50 runnerswho’llreapthebenefitsof
pricetagofthesetrailshoesfrom theKiprun’slean250gweight(UK
Decathlon’sin-houseKalenjibrand size7),slenderheel-to-toedropof
haduspositivelyfoamingatthe 6mmandrelativelackofcushioning
mouth.Butwouldtheyprovetobea (thinkmoreInov-8thanHokain
fiscalfindorafalseeconomy? termsofstability).
Firstimpressionsoutofthebox, There’satwo-yearguaranteebut
barthesatisfactoryaesthetics,areof wedohavelongevityconcernsover
averynarrowshoe,sothesewon’t theshapingoftheupperontheinner
appealtothosewithwiderfeetout sidesoftheshoe,andthere’slittle
there.Decathlonalsopitchthesefor protectionprovidedherefromrogue
runnerslighterthan75kg(11.8stone); thornsandrocks.Thatsaid,inner
usefulandhonestadvice,butfurther comfortisfine,breathabilityis
limitingthebroadnessoftheKiprun impressiveandthegripisgenuinely
Race4’sappeal. goodduetothesmartly-placed 5mm
Yetthere’smuchhereforlighter studs.MBdecathlon.co.uk
runners,andwe’vethoroughly
enjoyedatestperiodthat’stakenin VERDICT ALOW!PRICEWINNER
theAfanOff-RoadDuathloninWales 86 FORLIGHTERATHLETESWANTING
andhigher-intensityrunsonthe % A HIGH!INTENSITY TRAIL SHOE
trails of the west country. Ironically
LOMOVIGOUR
POLARISED
£15 Sub-£20 open-water goggles
he Vigour from Lomo display
plenty of similarities with Aqua
TSphere’s Kayennes, which isn’t
such a bad thing when they’re one of
the classics of the open-water goggle
genre. Comfort and suction from the
CRANE substantial gaskets of the Vigour is
long lasting in the water, and the split
BASELAYER strap adds to the secure feel. The
polarised lenses and anti-fogging
£7.99 Women’s base from Aldi properties produce effective enough
visibility for wintry outdoor swims
qualitybaselayerisvitalforwinter in Portishead lido, while peripheral
Awarmth,butcanthisthriftyCrane vision is aided by the curvature of
numberfromAldicutit?Thesize12- the lenses. Where they fall down
14feltmorelikeasnug10,butitdidn’t compared to the Kayennes (and
skimp–there’sexcellentcoverageon why we’d rather spend £8 more)
hipsandwrists.Itssilkypolyester/ is in the cheap-feeling adjustment
polyamidefabricmakesforcosiness mechanisms, which give us some
ontestanditwickswell.Yourarelyget durability concerns, although the
changefromatennerfordecentkit,but included hard case is welcome for
Aldi has nailedit.Janine Doggettaldi.co.uk longevity. MB lomo.co.uk
90 VERDICT ALDISERVEUP 83 VERDICTCOMFYCUT!PRICE
CONTENDERS,YETCONCERNS
COSINESSONTHEBIKEAND
% RUN WITHOUT THE COST % OVER THE FIT MECHANISMS
44 / / March 2020
OP T I M I S E D
FOR R A C I NG
hjcsport.com
KIT ZONE
BUYER’S GUIDE
RACE-DAY
RUN SHOES
Lightweight racing shoes deliver both a physical and psychological
surge to your tri race day. James Witts strides in 10 lean machines
OUTSOLE MIDsole
The bottom of the Located inbetween
shoe, usually made the outsole and the
out of blown insole, this is where
rubber and manufacturers will
featuring all manner add most of their
of tread patterns to cushioning technology.
provide grip. istal weight. Heard of it? Broadly, this
is the pendulum weight of your lower
limb. The heavier the weight hanging
Dfrom your knee – in this case, your
shoe – the greater force required to get it moving.
Therefore, a strong argument for choosing
lightweight racers over your slightly heavier
training shoes. According to a study by former
Nike coach Jack Daniels, adding 100g to a shoe
increases the aerobic demand of running by 1%.
This, he calculated, equates to around a minute
over a 26.2-mile marathon.
Those of you who’ve read the brilliant
Sports Gene by David Epstein will already
be aware of this distal-weight concept.
It’s why, argues Epstein, the Kalenjin
tribe of Kenya has produced runners
of the calibre of Wilson Kipsang.
The Kalenjin tribe has particularly
thin ankles and calves, ergo a lower
distal weight and a faster, more
sustainable leg turnover.
That’s why the weight of a race-day shoe
is important but it’s not everything. In our
experience, you’re still after a shoe with a bit
of fizz, one that delivers a healthy return on
your landing force. So we’re after propulsion.
And stability. A slipping foot leaches energy,
as well as raising the spectre of injury. As our
racing amphitheatre kickstarts with
THESECRETSTUDIO!NET third-discipline speed…
transition, we’re also after a swift and stable
foot entry. Right, onto the search for
upper
The upper covers the
top of your foot, and
should be breathable
while offering plenty of STEVE"SAYERS
support and flexibility.
46 / / March 2020
RACE!DAY RUN SHOES
ZOOT NEWTON
ULTRATT DISTANCEELITE
£140 Zoot have produced quality tri gear since the 1980s and so it is £150 Newton’s promise of forefoot running, and the efficiency and
again with the Ultra TT, built in collaboration with the co-founder of injury-prevention benefits that brings, carved them aprofitable
Newton. Tri featuresstartwiththeelasticlaces,whichworkfinebut nichebeforesalesbegantosuffer.Nowthey’vestabilised and built a
feelparochialcomparedtoNewBalance’sBoasystem.Drainageholes solid shoe in the 253g Distance Elite. It utilises Newton’s classic
intheoutsoleallow water to escape, helping to cut weight and reduce four-lug platform upfront, yet it also features raised cushioning in
blisters, and there’s a heel loop. Fit is comfy. As is your run gait, with the heel area, recognising that the heel of forefoot strikers often
the 3mm heel-to-toe drop hiding a midsole that features graded kisses the ground. They’re comfy but do take some acclimatising to
cushioningandimplants those lugs. The main concern,
beneaththe foot. The minimal though, is the upper. It’s light
VERDICT ASOLIDBUT VERDICT DOESTHE
77 PRICEYEFFORTWITH drop doesn’t feel flat but took a 73 JOBBUTCOSTLYANDWE and breathable, but is delicate
% SPECTACULAR PATTERNS few runs to bed in. Weight is a % HAVE UPPER CONCERNS and laterally moves too much
low 266g. zootsports.com for us. newtonrunning.com
MAXIMISE SPEED:
RACE DAY RUNNING TIPS
BESTON
TEST
Lightweight race shoes deliver a psychological as well as
physical surgeinperformance.First,pickabright,vividcolour.
Studiesshowthisforgesthementalitythatyou’refast(even if
youcan’tmatchitphysically!).Butbeforepurchasing
yournextpairofspeedshoes,alsobearthe
followinginmind…
• Consider race distance.Ifyourgoal
event’sanIronman,arguablyyouneed
greatercushioningthanasub-
20min5kmsprinterneeds.
• Sweatingexpandsyourfeetsoit’s
prescienttotry out prospective
NEWBALANCE • Don’t leave your lightweights
new shoes in the afternoon.
1500T2BOA collecting dustuntilraceday.
Ensureyouacclimatisetothemin
£110 The 1500T2 is a brash beast – its colourway and Boa closure trainingfirst.Youcanevenstarton
system screaming tri race day. Yet there’s substance behind the asofter,moreforgivingsurfacelike
shoutingasthisisonefineshoe.NBhascometotermswithBoa. grass.Graduallyincreasetheamount
Gone are hotspots; instead, your foot comfortably clamps into oftimeyouwearthem,frompartofone
place, all at transition speed. And all without weight as, despite the weeklysessiontoseveraleachweekas
added circular mechanism, it’s only 232g. Despiteaminimalbuild, yourstructurestrengthens.
there’s comfort thanks to a REVlitemidsolethat’ssaidtobe30% • Make sure you’re fit and strongbeforeslipping
lighterthanotherfoamsbut intolightweights.Ifyouhaveanyexistinginjuriesor
withoutlosingstability.The niggles,racingflatscouldtipyouovertheedge.
VERDICT TRANSITIONS
92 !ANDYOURFINALLEG! knituppersaddbreathability, • Off-season strength and conditioning work is a worthwhile
% JUST GOT BRIGHTER whileaheelloopaddsmoretri exercisetobulletproofyourbodyfromthestrainsandstresses
appeal.newbalance.co.uk of running, which are greater when slipped into racers.
March 2020 / / 47
KIT ZONE
BEST
VALUE
SAUCONY HOKAONEONE
TYPEA9 CARBONX
£100 The Type A9 is an out-and-out racer. And a damn good one at £160 We’ve gone into the making of Hoka’s Carbon X on p54, but one
that. It’s the lightest on test at 197g and one of the loudest. That’s a thing’sclear:thesearen’tasfastasNike’sVaporfly4%. But it’s a
good thing as racing’s not a place for the meek of heart. Comfort is damn good effort. Similar to the Vaporfly, its carbon plate stores
high for such a stripped-down shoe, yet the 4mm drop hints at a and releases tension, exaggerating the company’s Meta-Rocker
modicumofcushioningthatderivesfromtheSuperLiteEVAmidsole. motion and, in turn, engineering impressive forward thrust.
That said, it’s not enough to have us slipping into these for 70.3 and Despite that, we’d argue its 270g weight – around 50g greater than
above. Fit is excellent. We put that down to a thin fabric skeleton the Vaporfly – makes it more an all-rounder than an out-and-out
within the shoe that clamps to racer. A heel loop, a stitched-
your feet when tightening your in and stretchy tongue, and
VERDICT SPEEDAND VERDICT IMPRESSIVE
89 COMFORTFOROLYMPIC laces. It’s a simple idea but 81 BUTLIGHTERATHLETES comfy inner lend a nod to swift
% DISTANCE AND BELOW works well. The upper breathes % MAY PREFER HOKA’S REHI transitions and barefoot
well, too. saucony.com running. hokaoneone.eu
CUTTING
EDGE
361° ON
CHASER2 CLOUDFLOW
£99.99 The Chaser 2 from 361° weighs a moderate 268g and looks like a £130 TheCloudflowarewornbyBritIronmanTimDon,whichshows
training shoe, yet actually performs swiftly and is a much firmer ride theirkeyground;tickingoff70.3orIronmanwithaplomb.Mind you,
than a cushioned number. But the shape of the last and its inner at 266g, many short-course athletes will fancy them. Why? First,
comfort harks to its preferred home of longer sojourns. Like Hoka’s there’sOn’sreboundforce.InthecaseoftheCloudflow,18 lugs on
Carbon X, the Chaser 2 features a carbon strip in the midsole, though the outsole compress on landing before offloading for a forceful
it’smoreforstabilitypurposesthanpropulsion.Theupper’sa take-off. Historically, we grumbled this led to a flat stride. Not
reasonably snug fit – more so than the original Chaser – and your anymore as On’s Helion foam midsole boosts comfort.Sodoesthe
feet are clamped in nicely breathableupper. Our
thanks to a tensioning of wire concernsthatthetongueis
VERDICT ASOLID VERDICT ANOTHER
78 OFFERINGBUTWATCH technology. That said, the 83 IMPRESSIVEONSHOE, flimsyprovedunfounded,buta
% OUT FOR THAT SIZING overall size comes up a touch % ESPECIALLY FOR IRON complaint is the tepid colour
small. 361europe.com scheme. on-running.com
48 / / March 2020
RACE!DAY RUN SHOES
ASICS TOPO
GEL-DS24 ATHLETICFLI-LYTE3
£120 The DS are now at chapter 24. But are they improving with age? £110 Topo pride themselves on a light weight, roomy toe box and low
They’re the comfiest here, with a solid heel counter stabilising your drop. And they’ve achieved all three with the Fli-Lyte 3, which
feet that’s then cradled by an EVA sockliner. This is a midsole forged comes in at 277g. Similar to Lyte 2, the toe box – designed so that
from two different densities of material that dampens the impact of your toes can splay as nature intended – again concerned this slim-
landing and also smooths out pronation issues. Transition from footed tester. Again, that apprehension proved unfounded as they
landingtotoe-offisproficient,andmaximisedviaabandbeneath comfortably shrouded our feet without blister-rubbing slippage. As
the midsole that prevents twisting and torsion. You do feel fast in for lightness, 277g’s not light for araceshoe,andthesefeltmore
the DS, though not up there high-milers than speedsters.
with the Saucony, which comes The 3mm drop encouraged
VERDICT ACOMFYAND VERDICT SPEED
81 SWIFTSHOEFORTHE down to weight. At 282g, these 83 SUBSTANCEBEHIND swiftness, however, though
% HEAVIER TRIATHLETE are over 90g heavier than the % THE LACK OF STYLE we’d argue they look rather
Type A9. asics.com ugly. topoathletic.co.uk
OVERALL VERDICT
Thankfully, the flash exteriors seen here aren’t compensating
for inferior technologies below. In all honesty, there isn’t a
bad shoe here, although some clearly tick the race-speed box
BROOKS with more elan than others.
The Saucony Type A9 has pure thoroughbred stamped all over
HYPERION it. It’s a racer in the best tradition, coming in as the only shoe
that dips beneath the 200g mark. Impressively, there’s enough
£90 A run shoe under £100? Be still my beating heart. Logic says race cushioning not to leave your legs in tatters for days afterwards.
shoes should be cheaper than cushioning-loaded training shoes, but We’d still only recommend them for short-course racing,
are these worth the outlay? Possibly. It’s a 100% racer, hitting the though. Special mentions to On’s Cloudflow, which continues
scalesat204g,andresemblingatrackshoewithoutthespikes. the Swiss manufacturer’s mastering of energy-rebound lugs,
Insteadthe outsole comprises ‘Propulsion Pods’ that aim to return and Topo Athletic’s Fli-Lyte 3 that’s much more than its
rebound force.It’sprincess-and-peastuffifthere’srealitybehindthe moderate looks.
rhetoric, but they feel fast. And as per pure racers, that often results But the title of best lightweight racer on test goes to New
in beaten legs, and our limbs Balance’s 1500T2 BOA. Yes, it’s the most triathlon-friendly shoe
were in shreds after swift here, that impressive closure system and heel loop begging you
VERDICT ONEFORFAST
79 WORKOUTSANDSPRINT fartleks. Comfort is fine thanks to transition fast. But it’s so much more than that, delivering a
% TO OLYMPIC DISTANCE to the stretch-woven upper. fast, comfortable stride at an impressively low weight. This is
brooksrunning.com one shoe that’ll light up the triathlon circuit in 2020.
March 2020 / / 49
TRAINING CAMP
FROM THE MAKERS OF
THE ULTIMATE GUIDE TO MEET THE AUTHOR
MARK BAILEY
CYCLING HEALTH AND FITNESS EXPERT ADVICE
What sort of core
training should I do?
Forget standard sit ups for peak cycling
performance it’s all about asymmetr cal exercises
Whether you love core workouts or right arm and left leg for 10 seconds, and
loa he them strong abdominal and repeat with the opposite limbs); and
lower back muscles are essential if you twist crunches (lie on your back in a
want to maintain a comfortable position crunch position, then raise your left knee
on your bike and maximise the power and right elbow to meet together and
output of your pedal stroke But many repeat with the opposite limbs).
standard core exercises suggested by Elinor Barker, team pursuit gold medal
personal trainers such as s t ups a en’t winner at the 2016 Rio Olympics, agrees
the best choice for road cyc ists That’s that core exercises should always relate
because riding a bike involves some back to cycling. “I don’t do a lot of
major body imbalances (each pedal twisting exercises because I have back
stroke sees one leg extended problems, but I do focus on very specific
downwards while he other is bent and core exercises that help me maintain an
raised upwards) and some unique aerodynamic position on the bike,” she
challenges (such as maintaining a st ll explains. “The plank is very good for
upper body on c imbs wh le your legs are cyclists because, again, it is so specific to
pedal ing frantically) so you need much holding your position on the bike.
“I do body saws, too – it’s a variation of
THE more functional core exercises the plank but you put your feet on little
WINNING asymmetrical exercises which mirror the mats or towels and extend the plank
“It is much better to focus on
TIP! Robby Ketchell a former sports scientist backwards and forwards. Really, it’s just
stretch by gliding both your legs
challenges of riding a bike ” insists
for Team Sky (now Team Ineos) Sample ike when you’re riding a bike, but extra-
exercises include towel crunches (place cha lenging ”
CREATE A STIR
Test your core strength a towel under each foot adopt a plank
pos tion then slide your right knee
with the British cycling towards the left side of your chest and
team’s most feared
exercise: ‘stir the pot’ repeat with the opposite leg) swimmer
sets (lie on your f ont then raise your
This involves doing a
plank on a Swiss ball
then making a circular SPECIFIC CORE EXERCISES
stirring motion with
your forearms still
resting on the ball. HELP TO MAINTAIN AN
Start with small circles AERODYNAMIC POSITION
and gradually get
bigger. ON THE BIKE
HOW TO BODYWEIGHT TRAINING THAT WILL
155 TRAIN IMPROVE YOUR RIDE PERFORMANCE
EXPERT TIPS TO SLOW FITNESS & TRAINING WOMENS TRAINING
IMPROVE YOUR GET WORDS Nicola Smith PHOTOGRAPHY Robert Smith
RIDING FAST Girl P r
How can women better understand their unique
physiology to improve training and maximise
performance gains on the bike?
RIDES FOR
ALLWEATHERS
From turbo trainers
to tough bikes
10 FITNESS ADVICE TAILORED TO BOTH
MALE AND FEMALE RIDERS
FAT BUSTING NUTRITION EAT WELL LOSE WEIGHT
WORDS RICH OWEN
HACKS TO BUILD EAT WELL AND LOSE WEIGHT
A LEANER BODY 10 fat busting rules for a
leaner cycling body
TRACK YOUR CALORIES
No matter how many miles you clock
up, if you’re putting more fuel in
1 your body than you use, you’re never
going to lose weight. Apps such as
GO FURTHER AND many calories you burn on your bike. A
MyFitnessPal will help you tot up what you
eat, while ride tracking apps like Strava can
be helpful in giving you a measure of how
daily reduction of around 200-300kcal
shouldn’t affect your energy levels or leave
you gnawing on your slippers by the end of
the day. Rigidly adhering to controlled
calories can quickly start to feel restrictive,
but if you avoid the mid ride cake stops and
other calorie-rich treats, while mostly
sticking within your calorie limits, you’ll
soon start to see the pounds fall away.
2 DON’T CUT OUT CARBS
Carbohydrates are essential for
athletic performance, so while it
FASTER IN 2020 noticeably suffer as we l as your gene al
can be tempting to cut them from
your diet to aid weight loss, doing so will
mean that your cycling performance wi l
energy levels. A study has shown that eating
a modest meal containing carbs before
exercise will actually elevate your
metabolism and fat burning ab lity
for up to 24 hours after the session
HOW TO LOSE WEIGHT SWIFTLY
BE AT BIG CLIMBS | RIDE ALL WINTER | RECOVERY SECRE TS | PLUS MUCH MORE
AND SAFELY AS YOU RIDE
OR DER YOUR COP Y T O DA Y
www.buysubscriptions.com/ridefit20
or call 03330 162 138 and quote ‘Ride Fit 2020 Print 1’
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220 Triathlon Magazine is your indispensible triathlon training partner. Each month we feature technique and
session advice from the world’s best coaches; test the latest gear to hit the shops; profile the greatest
athletes; and hear from our exclusive columnist, Chrissie Wellington. Whether you are a beginner or Ironman, you will race better with 220 Triathlon.
Inside every issue:
• Essential advice from our experts to improve your multisport performance
• We test the latest swim, bike and run equipment
• Tri Talk – stay up to date with all the latest triathlon news
• Exclusive interviews with world-class triathletes
• Training advice – providing you with all the information you need to maximise your potential
· Race round-ups –reports and results from UK and abroad
In This Issue
• Tri on a budget special – how to train and race for less in 2020
• Time-crunched Ironman training tips
• How to smash the 3.8km swim
• Become a faster runner in the gym
• 12-week Ironman build phase plan
• Build new-season fitness with Tim Don
• 10 of the best run shoes on test
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