So we’ve passed the mid-point of this year’s race season, and it’s throwing up some interesting questions for 220 readers on our forum….
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5 foods… that may prevent or ease cramp
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Like what causes rust on race medals? How to speed up recovery between heavy training sessions? And what can be done about double calf cramps in the swim that make you look like an early casualty in a shark film?
First though, here’s Andrew Humphreys with a more natural approach to race nutrition which he picked up from the punishing sands of the Sahara:
“I have come to triathlon from a ultra marathon background and whilst doing long run training found that energy gels would often give me a quick lift and then I would get a rebound low. This set me on a mission to find alternatives to the energy gel/ manufactured approach to race nutrition, I decided to take a leaf out of the Moroccans’ book and try dates, dried fruit and nuts; a lot of the Moroccan runners eat these to sustain themselves over the course of the Marathon De Sables.
“Since trying this approach I never seem to get the highs and lows associated with manufactured products and can sustain myself for extended periods with limited intake; on a fasted six hour bike ride I will normally take in 2 bananas, 4/ 5 dates and a small handful of nuts.”
(Image: Rxmxbx)
Forum moderator ris has a clever idea for newbies getting nervous about their first triathlon:
“You could set yourself a ‘gold/silver/bronze’ time for each discipline, if you think there are some bits you can challenge. For a first bash at each distance the target can only be to finish and with a big smile on your face!”
On the subject of medals, Angiemac has some thoughts on the rust a fellow forum poster has spotted on their race awards:
“Greeny/yellow is probably the result of the salts from your sweat reacting with copper in your medal. Clean it off, give the medal a rinse, dry carefully and gloat in private. PS it shouldn’t be “catching” unless next to a medal of the same material or sweaty conditions continue.”
clareil is struggling with muscle recovery, and wants some advice:
“I’m currently training for my first sprint tri. I was reasonably fit coming into it and would run/gym it regularly. Since starting out on my tri journey however I am really struggling with muscle recovery….a tough bike or run session leaves me stiff and sore for 2-3 days. I don’t want to take that much time off after each training sessions so some of my runs/bikes are complete torture with heavy legs. Any advice? I eat a good balanced diet, try to up carbs on training days but any advice for muscle recovery would be greatly appreciated! If i’m on fresh legs my training is amazing but not realistic unforunately to leave a break inbetween.”
(Image: iStockPhoto)
And finally, rob chalmers wants to know how to stop cramp making him look like an early victim in a shark film:
“Recently I suffered an amazing double calf cramp while attmepting (ne: failing) to do a crawl-backstroke-crawl buoy turn. Honesty the cramps hit each calf so hard I must have looked like the girl at the start of Jaws! (but less naked and I was sober). Problem is it’s now 40hrs on and my right calf still feels solid and I can’t stand on tiptoes. Is this normal? anyone else had it?”
(Main image: iStockPhoto)
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Head over to our Forum for lots more tri chat and advice
Hull, Yorkshire welcomed more than 120 participants recently for the first Hull Triathlon, organised by local club Humber Triathletes.
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The action started early on Sunday 26 July with a 750m swim in Princes Quay, followed by a five-lap 17km bike leg on closed roads which passed Queens Gardens, the Old Town and the Fruit Market. The final 5km run leg passed tourist attraction The Deep and Myton Bridge.
The first athlete to cross the finish line was David Pearson, of Whitgift School Triathlon Club, with a time of 1:00:51. Naomi Drakeford took the first place for a female, representing local club Barracuda Triathlon, finishing the course in 1:06:38.
Race Director Graeme Wrightson said: “A big thank-you to those who made the event possible. Whether it was helping out before, during or after the race, each person ensured Hull’s first triathlon was a great success. For an event in its first year, I think it went really well. Next year is going to be even better.”
For full race results, visit www.hulltriathlon.com.
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Were you racing in Hull? Let us know in the comments!
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Were you one of around 13,000 triathletes racing last year’s London Triathlon? How did you get on? We asked our readers…
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Tri newbie Charlie Stephenson says he was scared – nay, petrified – to be among those lining up in skintight swimsuits on the banks of the Thames last summer. “As I anxiously stretched waiting further instructions an announcement came over the mic for all weak swimmers to head for the back of the wave. All of a sudden I transformed into MJ and started to discreetly moonwalk to the back.” He adds that after surviving the swim, the bike and run were “a piece of cake”, and he completed his first sprint triathlon in 1:14:19 – not a bad time!
Caroline Sparks took a big group of ‘Turtle Tots’ teachers, who all run their own baby and toddler swimming businesses, and entered the sprint relay with three teams. “Between us we successfully completed a 750m open water swim in the (very cold and grey) Royal Victoria Dock, a 20km bike ride and a 5km run. Most of us had never entered a triathlon or event on the scale of the London Triathlon before, so didn’t know what to expect, but we had a memorable and exhausting day, with a lot of fun and laughs too!”
Michelle Lee writes from Oz: “I live in the middle of the Outback in Australia in a place called Mount Isa – you might remember us from the news when the snake ate the crocodile last year. This happened right where our triathlon club hold their open water training sessions! Back in 2012 I was 101kg, walking 10km and swimming 1km every single day while eating a diet of less than 1200 calories a day and still putting on weight. I was being sent from specialist to specialist to work out what was wrong with me…
As it turns out, I was allergic to just about all the food I was eating. You can imagine, this was very frustrating and getting me down mentally. I had been to a local triathlon called the Dirt N Dust as a spectator for the last couple of years and I thought: ‘You know what? I don’t care what size I am, I am fit and I going to do it!
“Fast forward 12 months and I’d completed my goal of the Dirt and Dust Triathlon (800m/25km/5km), ran my first half marathon and followed that the next week with a 140km bike ride for charity. I then set my sights on my first Olympic distance tri in November 2013 at iconic Noosa event on the Sunshine Coast. I was nervous of course, but determined to race at my own pace and enjoy every moment. I high fived everyone I could and still managed to come in under my goal time by more than 15 minutes. I was definitely hooked!
“So when an email appeared in my inbox saying that the registrations for the world’s largest Olympic distance tri in London were now open my interest was sparked enough to enter. On the day itself I was really nervous standing in the holding bay waiting for my wave to start, but a good nervous. I had just told myself that I all I have to do is keep moving forward in the swim and the rest will take care of itself. And I was right, the swim was absolutely terrible!! But I made it out the other side and got on my bike and off I flew, grateful to cross that finish line with my signature sprint finish and get my photo.”
Paula Green did her third London Tri last year: “I’ve come a long way in three years… An asthmatic all my life, three years ago I couldn’t run to the end of my lane. I’m a good swimmer and reasonable cyclist but could never run. I started running so that I could attempt a triathlon and after my first super sprint (where I walked the run) I was hooked. I joined a 5k course online and slowly build up the distance I could run.
“The London Triathlon Olympic distance seemed like something beyond my capabilities but three years ago I signed up. For me it was like entering a marathon. In 2012 the weather was – cold and very very wet, I had a hip injury and a chest cold – not good for an asthmatic – but I did it! Roll on to 2014 and I completed the London Triathlon Olympic distance one week after Ironman Zurich – and got a PB!!!! Not bad for someone turning 50 next year.”
Kate Burgoyne says she watched her brother take part in the London Tri in 2011, and remembers being so impressed by all those taking part, but also quite happy just to watch and cheer everyone from the sidelines. “I never believed it would be something I’d ever complete. Fast forward to August last year and I had just completed my first Olympic distance tri there. Tired, emotional but also elated – the journey there however was not so smooth.
“As my daughter grew up I managed to exercise more and started thinking maybe I could do compete in triathlon. I entered Mallorca as my first Olympic distance triathlon. A back injury had meant I virtually had to stop running but I decided to still try and, although terrified in the race briefing surrounded by an endless supply of ‘proper’ athletes, I couldn’t wait to be on the start line the next morning. I received a phone call shortly after the race – my Dad was dying and that night I flew home on my own to be with him. He had been suffering from a rare form of cancer which he had bravely battled for five years, and a few days later although he fought to the end, the battle ended and he passed away.
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“It hit me hard and although I still kept training my heart was broken and even racing again seemed far from my thoughts. A month later though an email came through that changed all that. I had won an entry to the London Tri. It felt like fate and I decided I would race London for him. So 2014 and this time I was on the start line with my brother and daughter waving eagerly at me. The atmosphere was amazing and meant that time flew. It felt like I took my Dad round with me and the thought that he would be proud pushed me on when my body started to complain. I finished in 2:37hrs and beat my brothers time!”
Finally, Paul Nash says he had some real lows and highs: “Last year was a frustrating race in many different ways. This was my last race before tackling Ironman Mallorca, as part of my charity challenge to raise money for Macmillan Cancer Support. Unfortunately I had my race bike, a Trek Speed Concept 7.5, stolen from hotel security on the morning of race. Arrived with no bike, and then was helped by wonderful people organising the event & Tri-UK who got me a bike. I swam strong, struggled on the bike as I’d only ridden it for two minutes before the race and only had two gears top and bottom (thank goodness the course is relatively flat!). I then ran brilliantly, imagined I was chasing the bike thieves, and SET A NEW PERSONAL BEST BY SEVEN MINUTES!”
You can enter this year’s London Triathlon here: www.thelondontriathlon.com.
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Did you race the London Triathlon last year? Let us know in the comments below!
Are you one of 13,000 people nervously counting down the days to this weekend’s London Triathlon? We asked 220 contributor and tri coach Joe Beer to put together some useful tips on how to get the most from this year’s race.
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>> Pick of our readers’ memories from London Triathlon 2014
With a deep-water start in the Docklands, long transitions and a tricky run section, the world’s largest triathlon has hazards that can catch out even the experienced multisporter.
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Be warned – there are some important changes to this year’s route, with all athletes on Sunday to pass Canary Wharf. Make sure you’re familiar with the 2015 course (map right here). The full race information guide is here.
So, read on for Joe’s advice…
Deep-water start
“The moment you are allowed in the water you should get your head under, get moving and keep moving,” says Joe. “As the start time approaches, give yourself enough room behind to let your legs float up, scull in place with a light kick. You can now get away quickly as the gun goes off, as leg drag is low and your arms are ready to catch the water.”
Transition length
“The length of transitions may wreak havoc for those used to putting on their cycle shoes and running with the bike. If you cannot jump on the bike and put your cycle shoes on as you ride then don’t try it for the first time in the race.
“Instead, at T1 hold your cycle shoes in one hand and wheel the bike with the saddle or handlebar stem. At a wide enough point after the mount line, pop your cycle shoes on then mount the bike. Then after the bike leg as you approach T2 you should dismount, move to the side, take your shoes off and run back to your waiting run shoes.”
Bike route
“With multiple roundabouts you need to be sure you use a safe approach – check over your shoulder to see if you are about to be overtaken. Adjust your speed if necessary and ensure your pedal position will not clip the floor. It’s better to be safe, stay upright and get to T2 with no road rash or broken bike parts. The bike is the controlled leg, not a flat-out time trial where every second counts.”
Run route
“Plenty of changes of direction and corners make this run route one that really challenges athletes, who find themselves constantly trying to relax. With that in mind, you should find the best tempo for the particular section of the turn you are in and keep the most economical line. If you have to slow down then be sure to accelerate smoothly back up to race pace.”
If this is your first triathlon then take a look at our Beginners section, where you’ll find advice on common issues such how to negotiate transitions, the kit you need and more. Good luck!
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Are you racing the London Triathlon this year? How are you feeling as race day approaches? Let us know in the comments below!
One week on from the Rio 2016 triathlon test event, two-time ITU world champ Helen Jenkins bounced back to win the female elite race at London Triathlon today (Sunday 9th August).
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The Welshwoman finished over a minute ahead of fellow ITU racer Charlotte McShane (AUS), and almost five minutes ahead of bronze medallist Emma Pallant (GBR).
Jenkins has had a tough run of luck in recent times, only returning to racing last year after a two-year absence due to injury. She was forced to pull out of the Rio 2016 triathlon test event last weekend after a tumultuous swim.
After crossing the line today in 1:56:32, Jenkins said: “It’s been a tough few months and I had a bad result in Rio last weekend so it’s fantastic to be back and to have had such a great race.
“I had a bit of aggression to let out but me and Charlotte worked really well together; we played to our strengths, kept our heads down and it paid off. I didn’t feel great in the swim, but pulled through on the bike and run and it felt amazing to finish how I did.”
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Men’s race
Providing another gripping race, the men’s elite title was taken by Australian Peter Kerr who was on Welsh triathlete Liam Lloyd’s tail for much of the race. Eventually passing Lloyd on the final lap of the run, Kerr finished with a time of 1:48:27, followed closely behind by David Bishop.
Peter Kerr enthused: “It’s my first time here, but I’ve absolutely loved the event! The crowd were spectacular and there were loads of Aussie chants as I went round the course so the whole experience has been great for my confidence.
“I was really happy with how the race went; I was hoping to be in the front pack in the swim and was in second for a long portion, but played cat and mouse with Lloyd and managed to catch back up.”
Today’s proceedings also saw the British Super Series come to a conclusion with Sophie Coldwell and Morgan Davies being crowned as overall champions, following strong rounds earlier in the season.
The London Triathlon sees participants swim, bike and run around London’s iconic Docklands. The world’s largest triathlon with its 13,000 participants, caters for all levels and abilities, and features Super-Sprint, Sprint, Olympic and Olympic Plus distances as well as the option to participate as part of a Team-Relay.
Participants wishing to take part are encouraged to register their interest for 2016 at www.thelondontriathlon.com.
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Did you race in the London Triathlon this weekend? Let us know in the comments below!
With news breaking last week that World Triathlon Corp may be in advanced discussions for a $850m buyout by China’s Dalian Wanda Group, industry watchers say the move could bring yet more global expansion for the Ironman brand – particularly in Asia.
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Reuters has quoted a person ‘familiar with the matter’ as saying that Dalian Wanda Group, best known for its real estate holdings, outbid other potential buyers and is now in negotiations with WTC owner Providence Equity Partners.
Gary Roethenbaugh, founder of industry news source Triathlon Business, told us that if such a deal were to go ahead, it would probably preserve the status quo in terms of the existing M-Dot calendar, with Kona to remain the pinnacle for WTC’s athlete community.
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“Beyond this, the Ironman brand has built a strong profile in core territories such the Americas, Europe and Asia Pacific,” he adds. “Although, if the deal were to happen, it could open up opportunities for yet more Ironman expansion, particularly in Asia where there is further growth to be had.”
Dalian Wanda has acquired a number of Western media and event companies in recent years, including Switzerland-based Infront Sports & Media last February for $1.14bn. InFront’s CEO is Philippe Blatter, nephew of the former FIFA president, and a multiple Ironman finisher.
More on this story as soon as we have it…
(Images: Dirty Green Trainers)
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Want to book your spot at next year’s Ironman 70.3 Staffordshire or 70.3 UK? Better make sure you’re in front of a computer at 1pm today (12 August), as that’s when entries go on sale.
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>>> Ironman 70.3 Staffordshire 2015 – in pics
>>> Ironman 70.3 UK 2015 – in pics
Entering its second year, the next Ironman 70.3 Staffordshire will take place on Sunday 12 June 2016, and Ironman 70.3 UK will take place a fortnight later on Sunday 26 June. Each event will involve a 1.9km swim, 90km bike and 21.1km run.
Both events sold out very quickly indeed this year – in fact, Ironman 70.3 Staffs sold out in a matter of minutes earlier this year.
For further information please visit ironman.com/staffordshire70.3 or ironman.com/uk70.3
(Main image: Dave Tyrell)
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Will you be entering one of these UK-based 70.3 events? Let us know in the comments!
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Would you like to win a Garmin Forerunner 15 running watch worth £119? Just enter our short online survey and you could be in with a chance.
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The survey is open to everyone, and asks a few simple questions on your use of the 220 Triathlon website and our MyTri training service – it doesn’t matter if you’re a regular visitor, or a first-timer.
>>> CLICK HERE TO ENTER SURVEY <<<
The MyTri section of 220triathlon.com is where you can log and share your own training, enter challenges and virtual races, map routes and more. It’s been a hugely popular section of the website for years, but we want to make it even better and need your feedback.
Hurry – the survey closes on Saturday 12th September, so get those responses in fast. It should only take five minutes or so, we’ll pick a winner at random once it closes.
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This competition is open from 12/08/2015 to 12/09/2015. Open to UK residents only – England, Wales, Scotland, and Northern Ireland. By entering this competition you are accepting that Immediate Media Co. Ltd may pass your details on to the prize provider. One entry per person only.
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Now London Triathlon’s been and gone, we’re well past the midway point for the 2015 UK triathlon season – it’s time to start lining up some autumn and winter duathlons.
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>>> The state of duathlon – feature
The 2015 Human Race Off-Road Series will begin with the WildMan, bringing some testing trail racing to the military range of Ash Ranges near Aldershot, Hampshire on Saturday 21st November. The organisers say it will present a gruelling, undulating course that “does not relent”. Trail runners can choose from 10km or 15km options, with a duathlon (10km run, 18km bike, 5km run) also available.
Next up on Saturday 5 December is IceMan, held at the Army Training Ground in Frimley. The weather is likely to play its part, with it traditionally being treacherous underfoot and very muddy. Those who want to attempt the trail run can choose from 11km and 16km courses, whilst the duathlon will be a 10km run followed by 18km on the bike and a 5km run to finish.
The finale of the 2015/16 Human Race Off-Road Series will be MudMan on Saturday 5 March. The event returns to the Ministry of Defence in Camberley known for its hilly course and 50ft water section. Here you can choose from the duathlon (7.5km run, 15km cycle, 7.5km run) or from the 10km and 15km trail run courses.
Everyone brave enough to take on all three events can sign up for the series at a reduced cost, and will be included on the off-road leaderboard giving them the opportunity to win a trophy and cash prizes. Dogs will again be welcome to join trail runners with a special ‘canicross’ wave for those who love to jog alongside their four legged friends.
A limited number of entries into the Human Race Off-Road Series are now available. Visit www.humanrace.co.uk/off-road to secure a place in any of the three events, or the entire series, at the special early-bird rates.
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Have you started lining up some autumn duathlons? Let us know in the comments below!
The Detroit round of the ITU World Paratriathlon Series takes place this Sunday (16 August), with five Brits heading out to Motor City to win valuable ranking points before the ITU World Championships.
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>>> Britain’s pioneering approach to elite paratriathlon training
Andy Lewis follows on from his medal-winning performance at the Rio Test Event earlier this month by racing this weekend. Former footballer Ryan Taylor joins him in the PT2 event.
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George Peasgood and Stefan Hoggan line up in the men’s PT4 event, and Clare Cunningham goes in the women’s PT4. The race will be held over sprint distance (750m swim/20km bike/5km run).
Detroit marks the final World Paratriathlon Series event before the World Championships in Chicago next month (15-19 September). Brits feature highly in the 2015 points race, with Phil Hogg (PT1), Lauren Steadman (PT4) and Alison Patrick (PT5) all leading their respective categories.
Paratriathlon will make its Olympic debut next year in Brazil, with six medal events confirmed for Rio 2016:
Men’s paratriathlon medal events
– PT1 (wheelchair users)
– PT2 (athletes with comparable activity limitation and an impairment of, but not limited to, limb deficiency, hypertonia, ataxia and or athetosis, impaired muscle power or range of movement)
– PT4 (as above, with less severe impairment)
Women’s paratriathlon medal events
– PT2 (athletes with comparable activity limitation and an impairment of, but not limited to, limb deficiency, hypertonia, ataxia and or athetosis, impaired muscle power or range of movement)
– PT4 (as above, with less severe impairment)
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– PT5 (athletes with a visual impairment)