Table of contents for Spring 2024 in 220 Triathlon

SIRI LINDLEY Siri Lindley is a twotime world champion triathlete who became the leading female triathlon coach in the world. A cancer survivor, Lindley runs Team Sirius Tri Club with her wife, former pro triathlete, Rebekah Keat, and founded a horse rescue programme in Colorado. She tells her inspiring story through the recently published, Finding A Way: Taking the Impossible and Making it Possible. I first became involved in triathlon when I was 23. I was just in awe of these people of all ages, sizes and abilities, every single one of them finding themselves through the challenge of swim, bike and run. I told my friend I wanted to do a triathlon. The only problem was that I couldn't swim. My favourite moment has always been crossing the finish…

READER SURVEY Please fill in this survey and tell us a little bit about you and your triathlon participation so that we can improve the information we provide for you. It should take no more than 10 minutes and to say thank you, you can choose to enter the prize draw for the chance to win one of three £100 Amazon vouchers. You can complete the questionnaire online at smartsurvey.co.uk/s/triathlon or fill in the form here and return it to our Freepost address. Thank you! USE OUR FREEPOST ADDRESS TO SEND YOUR COMPLETED SURVEY TO: 220 TRIATHLON, FREEPOST KELSEY MEDIA (NO STAMP REQUIRED) IT'S QUICKER AND EASIER TO COMPLETE ONLINE AT SMARTSURVEY.CO.UK/S/TRIATHLON 1. How often do you buy 220 Triathlon magazine? □ I'm a subscriber □ I buy every issue…

“It's with great pride and conviction that I stand here today and say in two-to-three years the PTO T100 will be in the top 10 greatest sports entertainment products on this planet,” exclaimed Chris Kermode at the launch of the Professional Triathletes Organisation's T100 series from London's City Hall. The name of the series had already sparked a few wisecracks for its resemblance to Arnold Schwarzenegger's T1000 shapeshifting android nemesis in the Terminator blockbusters of the 90s, but PTO chairman Kermode was out to prove his comments were more than science fiction. The detail was impressive. Eight global locations, 40 of the world's best long-course triathletes, $7million up for grabs through a mixture of prize money and lucrative contracts, a new international federation-sanctioned world title on the line, plus a…

MEET THE TEST TEAM OUR RATINGS 90+ % BUY NOW A GENUINE CLASS LEADER 80-89 % IMPRESSIVE ONE OF THE BEST YOU CAN BUY 70-79 % GOOD A DECENT PERFORMER 50-69 % AVERAGE IT'LL DO THE JOB WELL ENOUGH 0-49 % POOR SIMPLY PUT, DON'T BOTHER! HELEN WEBSTER 220's editor is also a qualified open-water swimming coach. ROB SLADE 220's content editor and resident adventure seeker. MATT BAIRD Has spent years testing tri kit and accessories for 220. JACK SEXTY A strong age-grouper focusing on top-end gains. JAMES WITTS He's a published author writing about sports science. GARMIN FORERUNNER 165 £249.99 Latest release offers an AMOLED screen for a lower price One thing we're not short of as triathletes is choice when it comes to Garmins. In recent years it seems…

TOP-END WETSUITS If your goal is to exit T1 at the front of the pack, you'll want a suit that strikes the ultimate balance between flexibility, buoyancy and comfort, while also being super easy to remove on the fly. Aquasphere Racer V3 £558 Incredibly supple; high-tech coating means improved hydrodynamics. Issue 417 uk.aquasphereswim.com Orca Apex Flex £589 Soft and flexible, a suit for strong swimmers with good body position. Issue 417 orca.com Yonda Ghost 3 £589 A mix of flexibility and buoyancy delivers impressive results. Issue 417 yondasports.com Zone3 Vanquish X £699 A dizzying array of technology including 11 different materials. Issue 415 zone3.com Sailfish Ultimate IPS Plus 3 £925 A very classy high-performance suit with a price tag to match. Issue 406 sailfish.com BUDGET WETSUITS Always try before you…

TRAINING NUTRITION You may put a lot of thought into your pre-workout meal, but are you giving your post-workout meals the same attention? When you exercise, your muscles use up their glycogen, the body's preferred fuel source, especially during high-intensity workouts. Some of the proteins in your muscles can also be broken down and damaged. Consuming the right combination of carbohydrate, protein and fats, as well as a variety of vitamins and electrolyte minerals, in a timely fashion after your workouts will not only help replenish your energy stores and repair and rebuild your muscles, but also prevent gradual glycogen depletion which can lead to fatigue, loss of motivation and injury. This month's recipes contain a good balance of nutrients designed to help you recover quickly and deliciously! For those who…

COACH BEN BRIGHT As the former head coach of British Triathlon's Olympic Programme, Ben Bright oversaw our most successful Games to date. He's also a former triathlon Olympian (Sydney 2000) and is now the national coaching consultant for British Triathlon. In recent years there has been a considerable shift in the accepted knowledge and practices when it comes to fuelling, both in training and when competing. Historically, it was thought that the maximum amount of carbohydrate that could be ingested and processed during exercise was around 60g per hour. This was based on scientific research. As often seems to be the case, athletes and coaches had other ideas and demonstrated that the limit lies far beyond the 60g mark and is at a yet unknown level. The ultimate level will…

RACE WEBSITE TRINORTHAFRICA.COM HOW TO GET THERE WE FLEW WITH AIR FRANCE TO ALGIERS FROM EDINBURGH VIA PARIS, BUT YOU CAN FLY DIRECT FROM LONDON. FROM ALGIERS YOU TAKE AN INTERNAL FLIGHT WITH AIR ALGERIA TO BECHAR, WHERE THE ORGANISERS ARRANGE A PICKUP TO TAKE YOU TO TAGHIT. WHERE TO STAY THE RACE HOTEL IS HOTEL SAOURA IN TAGHIT (CHAINEELDJAZAIR.COM) AND IS PERFECTLY ADEQUATE, VERY CONVENIENT AND HAS A POOL. FOR A MORE AUTHENTIC EXPERIENCE, THERE ARE LOCAL GUESTHOUSES SUCH AS LOUBANA TAGHIT RESIDENCE (LOUBANATAGHIT.COM), WHICH I WOULD USE IF I WENT AGAIN. THE ORGANISERS CAN GIVE YOU DETAILS OF OTHERS. HOW TO MAKE A WEEK OF IT WE HAD A STOPOVER IN ALGIERS AND HAD A TOUR OF THE CITY ARRANGED BY THE ORGANISERS, WHICH WAS VERY WORTHWHILE. IN…

STAR LETTER Got an opinion to share? Then email us at fao220@220triathlon.com A CARB CONUNDRUM First, thanks for the magazine. I don't yet do triathlon, but I'm an aged (66) runner. I've cycled more since hitting 60 and I'm still learning how to do front crawl, so 220 hits the spot. A number of queries…I'm fairly used to long-distance endurance events from 32 years in the Army, but I have an aversion to supplements, preferring cups of tea and AB biscuits (ask anyone who's been in the Army)! Indeed, on my 60th birthday half marathon over Winchester Hill (the Meon Valley Half Marathon) a jelly baby nearly made me puke, it had such a strong reaction in my stomach. However, I recognise that on an 80-mile ride, I will probably…

Having twice been on the podium in the Ironman 70.3 World Champs and in resurgent form following the best year of her career, Imogen ‘Imo’ Simmonds’ star is flying high right now. Raised in Hong Kong and Switzerland before studying environmental technology at Imperial College London, had fate played a different hand, the 31-year-old would also now be part of the British contingent challenging for honours. Instead, having been turned down by the federation for a GB pro licence in 2016, she races under the Swiss flag and despite more than her fair share of injury has justified her position as one of the most talented middle-distance triathletes in the world. Ranked in the PTO top 10 at the end of 2023, she has picked up a lucrative contract for…

MEN Maguns Ditlev, Denmark With Olympic champion Kristian Blummenfelt turning down a T100 contract, the giant Dane is the highest ranked PTO talent on the start-line and widely acknowledged as the most powerful bike rider in triathlon. Sam Laidlow, France The reigning Ironman world champion has long said his true motivation in the sport is to win in Hawaii. achieving this while making his mark over 100km will be the challenge. Alistair Brownlee, UK Brought in as a ‘hotshot’ after another injury-affected year, 2023 was the first season in Brownlee's career where he failed to win a race. Whether he has the resilience to race through until November is in question. David McNamee, UK The second contracted Brit in the men's field compared to six GB women, the Scot has…

PREP 10mins COOK 90mins SERVES 4 INGREDIENTS • 600g braising steak, cut into small cubes • 1 tbsp plain flour • 3 tbsps sunflower oil • 1 tbsp red wine vinegar • 2 onions, diced • 2 sticks celery, diced • 1 large red pepper, deseeded and diced • 1 clove garlic, crushed • 2 heaped tbsps sweet paprika • 2 tsps caraway seeds • 1 tsp oregano • 1 tbsp tomato purée • 400g tin chopped tomatoes • 1 litre beef stock • 100g macaroni To serve • Soured cream • 25g fresh parsley, chopped • Crusty bread 1 Put the flour in a bowl and season. Toss the meat in the flour so it's well-covered. Heat 2 tbsps oil in a large, flameproof casserole dish and brown the…

THIS MONTH'S COACHING PANEL NICK BEER Injury prevention Nick is a sports injury rehab specialist, a development coach and a former elite triathlete. He has a BSc Hons in biomedical sciences. ANDY BLOW Sweat allergies Andy is the founder of Precision Hydration, which specialises in tailored sports hydration. MARK KLEANTHOUS Training for first 70.3 Mark Kleanthous is an athlete and coach who has completed more than 500 triathlons, including 43 iron-distance events. ANDREW SHEAFF Swimming when fatigued US swim coach Andrew has been helping swimmers improve for 20+ years. He specialises in helping triathletes improve their swimming through online coaching. INJURY PREVENTION Q I'm new to tri and am worried about injuring myself. What are the most common injuries, and how can I strengthen my body to prevent them? Paul…

WORTH A THOUSAND WORDS 01 @red_running_man Excellent bike VO2 max testing day. Thank you @humanperformanceunit team. Really enjoyed helping out in the name of science 02 @lionelwille_tricoach Training for a new season might feel like an uphill battle, but the sun is out and it well get easier with every step… 03 @triathlon_mumontherun When in doubt, pedal it out 04 @reallyaveragetriathlete Sorting out my training area is certainly coming on - from this angle it's starting to look like my bike isn't just shoved into a spare corner.. Good job you can't see the view to my left, though! 05 @pseymour75 Weekend long run on a bike. Hopefully calf will sort itself out soon. Gave the old girl a bed bath, a squirt of lube & went for a spin…

MEET THE EXPERTS ANDREW SHEAFF Andrew Sheaff has been helping people improve their swimming for over 20 years. He's worked with everyone from children to Olympic medalists to masters triathletes and swimmers. He specialises in helping triathletes improve their swimming via online coaching. He is author of A Constraints-Led Approach to Swim Coaching. PROFESSOR MIKE TIPTON Professor of human and applied physiology at Portsmouth University, Mike Tipton has spent 35 years working in the areas of thermoregulation, environmental and occupational physiology. He's the author of over 600 papers as well as the books The Essentials of Sea Survival and The Science of Beach Lifeguarding. HELEN WEBSTER 220's editor is an ASA Level 2 openwater swimming coach and RLSS open-water lifeguard. She runs workshops at the South West Maritime Academy near…

01 15 X 100'S Discipline: Swim Aim: An above race pace threshold set that highlights the need to recover quickly and maintain the quality of each swim. Aim to swim each 100m approx. 3-5secs per 100m faster than a continuous 1,500m pace. Interval pace should be constant through the session highlighting a lack of fatiguing. Warm-up: 300m to include variety of strokes building pace Main set: • 6 x 50m @ RPE8 off 10secs rest • 15 x 100m @ RPE9 off 10secs rest Cool-down: 100m to include variety of strokes 02 ENDURANCE PYRAMID Discipline: Swim Aim: A moderate-intensity session designed to boost the ability to swim a consistent pace over a longer distance. Aiming to keep the swim pace identical regardless of distance and doing this off limited rest period. The…

FRY-UP FUEL VEGGIE BITES & BACON PREP 5mins (+ 20mins for veg) COOK 10mins SERVES 2 INGREDIENTS • 1 carrot, grated • 1 small courgette, grated • 4 tbsps tinned or frozen corn • 1 small red onion, finely chopped • 1 tbsp sunflower oil • Knob of butter • Pinch salt • 50g each buckwheat flour and self-raising flour • ½ tsp baking powder • ½ tsp bicarbonate of soda • ½ tsp salt • 1tsp each cumin, coriander, sweet paprika • ¼ tsp cayenne pepper • 2 tbsps natural yoghurt • 140 ml milk • 1 egg To serve • 2 eggs (poached or fried) • 4 rashers streaky bacon METHOD 1 Grate carrot and courgette and place in a colander over a bowl with the corn and…

MEET SEAN Sean McFarlane was runner-up in the inaugural Celtman, City to Summit and Brutal extreme triathlons. He runs This Way Up Media, a film production company, and Athletico Management with Dougie Vipond and Andy McCandlish. The sand dunes rollercoaster off into the distance. The smooth tarmac is now an all-toodistant memory. The sand is beautiful. Mesmeric to look at, I feel somewhat ashamed to give it any criticism, but I must as it's a complete nightmare to run over. My quads ache in every way they can. Strains combine with aches and cramp. I hear the boxing commentor shouting “his legs have gone!” I can just about make out the tent at the turnaround point, but it doesn't seem to be getting any closer. We do this 3km out-andback…