Table of contents for January 2024 in 220 Triathlon

PEGGY CROME Peggy Crome is an 80-year-old great grandmother from Devon, who has been taking part in triathlons for 38 years and has represented the Great Britain agegroup triathlon team 50 times. With 31 podiums and 17 victories, she is one of the most successful age-group triathletes in the world. I am a proud Devonshire Dumpling, a title only claimed by those having both parents born in Devon. I was one of seven children brought up on a farm near Chulmleigh, Devon. I have worked all my life. I taught Maths and PE in Tottenham and moved back to Devon in 1970 where I taught children with little or no sight, in Exeter. After retiring, I moved to Westward Ho!, my favourite north Devon village. I have represented GB 50…

WORTH A THOUSAND WORDS 01 @triopenwater This evening at Preston Park. What a beautiful place to be, what an honour it is to have this so close to where we live. 02 @sweatyballsendurance The trails are getting wetter with Storm Babet providing epic conditions. 03 @ab57mtb Great day riding up hills yesterday, even managed 4th place! Thanks @penzance_wheelers for the photos and a great event. 04 @trigirlc There is just something about pinning a race number on… you find another gear and it is so much fun! You never regret racing and having fun. Vitruvian middle distance did not disappoint. 05 @runamile365 Not sure my shoulders will work tomorrow after a block of 8 × 100m just paddles & pull buoy, plus the other 1,200m with club tonight… 06 @lindaroberts_226…

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. APPLE WATCH ULTRA 2 £799 Coming hot on the heels of version 1, what's new here? Little time has passed since we tested the Apple Watch Ultra 1. So, what are the major changes…

P64 STRENGTH & CONDITIONING MASTERCLASS MATT CROYLE Matt is a UKSCA accredited strength and conditioning coach for the British Triathlon Olympic and Paralympic programmes. P69 GO FOR GOLD: 4 TURMERIC-RICH RECIPES KATE PERCY Kate is a nutritionist and keen amateur athlete. She's written three books on sports nutrition and founded Go Bites energy balls. P72 ASK BEN BRIGHT and expert Q&AS BEN BRIGHT Ben is a former triathlon Olympian (Sydney 2000) and head coach of British Triathlon's Olympic Programme.…

NUTRITION TRAINING Regular readers of this feature will know I'm a huge fan of spices, both for their fantastic flavour and for their anti-inflammatory properties. Turmeric, however, is worth a very special mention. Turmeric's secret weapon for athletes lies in its active compound, curcumin. Known for its potent anti-inflammatory and antioxidant properties, curcumin helps reduce exercise-induced muscle damage and inflammation. This can not only alleviate post-workout soreness but also speed up the recovery process. In addition to this, turmeric has been linked to better cardiovascular health, improved brain function, better gut-health and preventing and treating cancer. If that's not enough to persuade you to include it in your diet, it can also reduce the symptoms of both osteo and rheumatoid arthritis. To get the best bang for your buck when eating…

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. Last month I wrote about reviewing your season. The next step in the planning process is to look at setting some goals for the year ahead before getting into what that looks like in practical terms. In my experience there are three important aspects to consider when setting goals. They are: EXCITING/MEANINGFUL OR BOTH Your goal/s should be something that will have you looking forward to achieving, like setting a fast time on a known course, completing a race you've not done yet, or something that really means a lot…

EUROPEAN CHAMPS QUALIFIER WORLD CHAMPS QUALIFIER BRITISH AG CHAMPS NATIONAL CHAMPS JANUARY 14 DORNEY DUALTHLON (various dist) Dorney Lake, Windsor, Berkshire. atwevents.co.uk FEBRUARY 3DORNEY DUATHLON (various dists) Dorney Lake, Windsor, Berkshire. atwevents.co.uk 18 ASHRIDGE DUATHLON (various dists) Ashridge House, Hertfordshire. atwevents.co.uk MARCH 3 CASTLE COOMBE CHILLY SPRINT DUATHLON (5km R/21km B/3km R) Castle Coombe Race Circuit, Wiltshire. dbmax.co.uk 10 FIREFIGHTER DUATHLON (6.4km R/40.2km B/6.4 R) Rivington & Blackrod High School, Bolton, Greater Manchester. epicevents.co.uk DORNEY DUATHLON (various dists) Dorney Lake, Windsor, Berkshire. atwevents.co.uk 23GRASMERE DUATHLON (various dists) Grasmere Sports Ground, Cumbria. wilddeerevents.co.uk 24 EAST FORTUNE DUATHLON (5km R/20km B/2.5km R) East Fortune race track, Edinburgh, East Lothian, Scotland. tri-works.co.uk OULTON PARK SPRING DUATHLON (various dists) Oulton Park Circuit, Cheshire. opevents.co.uk/duathlons DELAMERE FOREST DUATHLON (various dists) Delamere Forest, Delamere, Cheshire. wilddeerevents.co.uk BISON DUATHLON (various dists)…

This time last year, the chances of Gateshead's Kate Waugh representing Team GB at the Olympic Games in Paris looked a long shot. Waugh was an outstanding prospect; having started the sport aged eight she'd just become the U23 world champion in Abu Dhabi. The problem was that with the greatest depth of talent anywhere in the world, there seemed to be just too many British women in the queue ahead of her for 2024. But after breakthrough performances this summer, Waugh has put herself firmly in contention for one of the two remaining individual spots. Seventh in the Paris Test Event was followed by a career-high second place at the World Triathlon Grand Final, ending the series ranked sixth, before taking the ultra-competitive Super League crown in October. It's…

The nights are long and temperatures are dropping. Which is exactly why you should adopt a spot of heat training this off-season… A growing body of research suggests that training in the heat can pay off when racing in cooler climes. In 2010, researchers from Oregon University had 12 strong cyclists ride for 100mins a day for 10 days on stationary bikes in an extreme condition, namely the 40°C I endured in the Silverstone sweat fest. Humidity nestled at a more palatable 50%. Come the end of the hot block, across the board VO2 max at cooler climes had risen by a notable 5% compared to the control group. The performance impact was an 8% improvement in TT time in the cold. Why seems to be down to a physiological adaptation sought when training at…

PREP 5mins COOK 20mins SERVES 2 INGREDIENTS • 1 tbsp rapeseed oil • 1 onion, finely sliced • 1 tsp black mustard seeds • 1 tsp fresh turmeric, grated • 2cm fresh ginger, grated • 1 large clove garlic, crushed • 1/4 tsp cayenne pepper • 1 tsp ground cumin • 2 tsps garam masala • 1 × 400ml tin coconut milk • 2 pieces cod loin • 200g green beans or frozen peas • Juice of 1 lime • Handful fresh coriander • 1 red chilli, finely chopped To serve • Basmati rice Heat the oil in a large ovenproof dish, and over a medium heat sauté the onion. Stir in the mustard seeds, turmeric, ginger, garlic, cayenne pepper, cumin and garam masala and cook very gently for 3-4mins.…

THIS MONTH'S COACHING PANEL PURVI THOMSON Swimming with contact lenses Purvi is a specialist optometrist who has worked with OCL Vision since 2014 as their lead optometrist. DR HUSSAIN AL-ZUBAIDI Tri training and shingles Dr Al-Zubaidi is a Channel4 TV doctor on Steph's Packed Lunch, host of The Movement Prescription podcast, a Team GB AG triathlete and a Swim England clinical advisor and UK athletics coach. ELLIE SHEPHERD Meniscus tear recovery Ellie is a rehab, wrist and hand specialist with Six Physio, Finchley Rd, London. She's also a trained Pilates instructor. ANDREW SHEAFF How to get out of a swim rut US swim coach Andrew has been helping swimmers improve for 20+ years. He specialises in helping triathletes improve their swimming through online coaching. SWIMMING WITH CONTACT LENSES Q Can…

Wondering what the ‘washing machine’ is, or where to find your M-dot?! Make things easy with our guide to common tri terms… ‘A'-Race The most important race of your season AGE-GROUPER Non-pro triathlete (most of us!) AEROBIC Aerobic exercise involves or improves oxygen consumption by the body ANAEROBIC How much energy your body can produce without using oxygen AQUABIKE Race with just swim and bike elements, no run BILATERAL BREATHING Breathing every 3 strokes when swimming BIOMECHANICS The forces applied to your body during exercise BONKING Running out of energy mid-race or training session BRICK SESSION When you ‘brick’ two disciplines together, e.g. bike & run CADENCE Pedal rate on bike, in revolutions per minute (rpm) CARB-LOADING Eating a carb-heavy meal prior to a race to boost energy CATCH The…

FEATURE LUCY CHARLES-BARCLAY She finally did it. After four consecutive runners-up finishes, the girl with the battle braids and a big dream from north London finally conquered the Big Island to become the third British triathlete to win the Ironman World Championship. In following in the footsteps of four-time champ Chrissie Wellington (2007-09 and 2011) and Leanda Cave (2012), it wasn't just the result that won respect, but the manner of the victory – cannon-to-tape, a new course record, and defeating arguably the best women's field ever assembled. What's more, it was all delivered by training indoors in solitude for weeks in the build-up – “a bit like being in a lab” – according to husband and co-coach Reece, for one of the most committed and motivated race preps the sport…

Research by Professor Neil Walsh showed that taking a hot bath after exercise improves performance in the heat. Walsh's study showed that athletes bathing in 40°C waters for up to 40mins for six successive days stimulated adaptations that are beneficial in the heat, like an increased sweat rate and lower heart rate, improving their 5km treadmill time in the heat. You can, however, bathe for as little as 15mins. Layering up on the run will also stimulate adaptations, albeit to a lesser extent. Besides the heat, there isn't too much else. Then again, deliberate practice of nasal breathing is one method used by some athletes but its empirical evidence is limited.…

KIT ZONE WATERPROOF RUNNING JACKETS GORE R7 GTX SHAKEDRY TRAIL JACKET £299.99 At a penny shy of £300, that is a sky-high price, but for that money you get a jacket using Gore-Tex Shakedry technology, which impressively sheds water with just a few shakes. It works very well, but the front zip isn't fully waterproof (zips rarely are), so in sustained heavy downpours you may notice some water ingress here. However, you will find a sizeable storm flap placed behind the zip that limits the impact of this. Breathability is decent and the two-way zip made it very easy to dump heat. Fit runs small, so we recommend sizing up, while a toggle at the waist and elasticated cuffs help keep the weather out. Meanwhile, the hood has a single adjustment…

WARM AND TOASTIE GRILLED CHEESE WITH TURMERIC KRAUT PREP 10mins COOK 8-10mins SERVES 2 Sandwiches INGREDIENTS • 150g white cabbage • 1 clove garlic, crushed • Finger of fresh turmeric, grated • 1/2 tsp coriander seeds, crushed • 1 tbsp finely chopped fresh coriander • 4 large slices of quality sourdough • Olive oil to brush • 120g mature cheddar, sliced thinly To serve • Chilli sauce METHOD 1 Finely slice the cabbage, using a sharp knife or a mandolin if you have one. In a bowl, combine the cabbage, turmeric, garlic, coriander seeds, fresh coriander and season to taste. Using your hands, massage the cabbage and spice mix together for a few minutes, so that the cabbage starts to take on some of the turmeric colour. Wash your hands! 2…

HOW WAS IT FOR YOU? 2023 IRONMAN WORLD CHAMPS MEET ANDREW WOODROFFE Andrew Woodroffe is a performance triathlon coach (woodroffecoaching.com) and long-distance triathlete based in Zurich, Switzerland. Over his 10 years in the sport Andrew has raced sprint, Olympic, half-Ironman and Ironman world championships. He has also coached some of the best junior and senior athletes in the UK and Europe. NICE 2023 IRONMAN MEN'S WORLD CHAMPS DATE: SUNDAY 10 SEPTEMBER LOCATION: NICE, FRANCE KONA 2023 IRONMAN WOMEN'S WORLD CHAMPS DATE: SATURDAY 14 OCTOBER LOCATION: KAILUA-KONA, HAWAII MEET JENNIFER DONE Jennifer Done is a speech and language therapist who lives near Southampton with her husband and four-year-old daughter. Exercise is a huge part of her life, supporting both her physical fitness and mental health. She enjoys running, swimming and cycling, but…