Triathlete Europe Europe's leading source for triathlon news and information. Thu, 24 Apr 2014 12:35:49 +0000 hourly 1 Upper Body Strength Training For Run Form Thu, 24 Apr 2014 12:35:49 +0000 Jeremey DuVall, M.S., CPT

Avoid neglecting your upper body for better form and improved posture when running. Photo: Shutterstock

A bulky upper body haunts the dreams of runners nearly as much as a forced mid-race porta-potty stop. Extra weight up top brings visions of ]]>

Avoid neglecting your upper body for better form and improved posture when running. Photo: Shutterstock

A bulky upper body haunts the dreams of runners nearly as much as a forced mid-race porta-potty stop. Extra weight up top brings visions of slower race times and reduced flexibility, which leads to runners neglecting their upper body in the weight room. Not only does this neglect a major component of running form, but it also sets runners up for injuries down the road.

Believe it or not, the upper body plays a huge role in endurance performance. The arms are responsible for maintaining a rhythmic motion in tune with the lower body. The shoulders should be properly positioned and flexible enough to allow the diaphragm to expand unimpeded and provide proper airflow. Most importantly, the torso must have a stable foundation to prevent excess rotation during the running motion.

While running looks like a simple forward and backward motion, it’s actually a complex motion that involves both side to side movement and rotation. To minimize wasted motion and to provide the best possible scenario for moving forward, many of the muscles in the upper body actually work in a different kind of capacity than expected. Rather than producing motion, they work in an anti-movement fashion. In the simplest of terms, they attempt to reduce wasted motion.

Utilise the following exercises to build upper body strength in the weight room. Many focus on unilateral or single limb training to replicate the running motion. They also emphasise balance at the shoulder joint, counteracting the typical forces of a slumped posture created by sitting behind a desk throughout the week.

Renegade Row
How to do it: Grab two light dumbbells and place them on the floor about shoulder-width apart. Place one hand on each dumbbell and assume a push-up position with your feet wider than hip-width. Complete a full push-up. Keep your right hand on the ground as you pull the left dumbbell up in a rowing motion, squeezing your shoulder blades together at the top. Avoid letting your torso rotate excessively. Slowly lower and repeat with your right side. That’s one rep.

Why it’s useful: This push-up variation combines the traditional chest staple with a row, which engages the core and also builds strength in the upper back. By using one arm at a time, your midsection must work overtime to prevent excess motion.

Single Arm Bodyweight Row
How to do it: Use a TRX or a bar set at sternum height. Grab the bar or handle with one hand using a neutral (palm facing in) grip if possible. Walk your feet forward so that your body comes closer to parallel with the ground. Pull your shoulder back and be sure to keep your body in a straight line throughout the movement. Pull your chest to the bar keep your shoulders square the entire time.

Why it’s useful: A rounded shoulder posture prevents proper running form by limiting the ability of the chest to expand. Incorporating more pulling exercises in your strength training program is one way to even out the chest. This pulling exercise in particular also forces your core and upper body to maintain a square posture similar to the running motion.

Lunge Stance Single Arm Shoulder Press
How to do it: Stand in a lunge position with your right foot forward. Grab a dumbbell in your right hand and hold it a shoulder height with a neutral grip. As you exhale, press the dumbbell overhead while keeping your midsection tight to avoid overarching at the lower back.

Why it’s useful: During the running motion, your limbs move in a contra-lateral fashion, meaning your right arm and left leg move forward at the same time. This exercise reverses that motion to build flexibility from the entire body. In the lunge position, this exercise also strengthens the hips, particularly the gluteus medius, to provide a firm foundation when landing on a single leg during the running gait.

Anti-Rotation Press
How to do it: Stand next to a cable machine with a handle attachment set at sternum height. Face forward so that the cable is directly to your right side. Stand with your feet about hip width. Grab the cable with both hands and extend your arms straight out in front of you. Pull your stomach in and emphasise a tall posture at your upper body. Hold for 20-30 seconds before repeating on the opposite side.

Why it’s useful: This exercise champions anti-rotation. By preventing the twisting motion encouraged by the weight, you build static strength at the core, and especially in the obliques. This translates to less wasted rotation when you’re out pounding the pavement.

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Tri Bike Check: Cannondale Slice 5 105 Thu, 24 Apr 2014 11:30:54 +0000 Aaron Hersh

All triathlon bikes are not made equal. What’s more, price or technological advancements do not always mean you are getting the best ]]>

All triathlon bikes are not made equal. What’s more, price or technological advancements do not always mean you are getting the best bike for you. We’re taking a look at four different triathlon bikes, each boasting different technologies and at different price points. So far we have examined the Orbea Ordu M30, the Cervelo P3 Dura-Ace. Today it is the turn of the Cannondale Slice 5 105.

Techie upgrades can help squeeze the last few drops of speed from a well-trained athlete, but cycling performance ultimately comes down to human ability. This bike has all the attributes needed to exploit a rider’s fitness, and the sticker price is reasonable. Transcendent handling gives the bike a seemingly innate sense of the rider’s intentions. A luxuriously appointed machine this is not, but the components can be upgraded to match the frame’s prowess.

Feel free to push the boundaries during a technical de- scent on this bike. It can sweep through broad curves without ever feeling twitchy or unstable. And it’s just as suited to going hard in the aero position. The Slice 5 105 grips a straight line and barrels down the road while absorbing any small agitations without skipping off-course. Many frames of this age (read: older design) have an old bottom bracket standard that isn’t as stiff as the current tech, but this bike has an up-to-date BB that helps the frame feel responsive to a hard kick.

Cannondale was ahead of its time when it crafted this bike’s geometry more than six years ago. It is constructed to fit a plethora of age-group riders instead of the people at the top of the triathlon pyramid. The frame’s fit accommodates realistic positions, not a Tour de France time-triallist. Vision TriMax aerobars can be elevated above the bars with a spacer kit for a taller position, but they cannot be drawn back toward the rider. The lack of reach adjustment is the bike’s biggest fit limiter, but the swappable standard stem helps mitigate potential issues.

A downgraded parts kit is one of the reasons why the Slice 5 105 costs much less than the Cervélo, Felt and Orbea. Just about every piece was selected for price, not function, and shifting performance suffers as a result. Microshift levers feel loose when flicking through gears and lack the solid and decisive feel of Shimano’s bar-end set. Changing gears is also slower in the front and rear than the other bikes in this review. The frame’s simple design helps allow the brakes to live up to their full potential and makes travel and maintenance as easy as possible. Pull on the levers, and the calipers scrub speed with increasing immediacy.

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Super Greens! Make Your Veggies Palatable Thu, 24 Apr 2014 10:20:41 +0000 Jessica Cerra

Leafy greens are chock full of essential vitamins and nutrients — that’s a no-brainer — but you might be surprised by how tasty they ]]>

Leafy greens are chock full of essential vitamins and nutrients — that’s a no-brainer — but you might be surprised by how tasty they can also be with some creative prep.

Spring greens
Loaded with fibre, spring greens are known for their cholesterol-lowering abilities. Raw spring leaves can be chopped and tossed into salad with berries and creamy goat cheese to counter the slightly bitter taste of the leaves. Or chop the leaves, ribs and stems and sauté with onion, garlic and white wine and toss with pasta or ravioli. Also try blending into your favourite pesto or bean dip recipe.

Dandelion greens
This bone-building green with a fresh and zesty flavour is loaded with significant amounts of vitamin K (which helps keep calcium in bones) and calcium. Blend dandelion greens into a smoothie, sauté into a stir-fry or toss fresh in a salad.

This popular super green is loaded with vitamins (A and C most prominently) and minerals calcium and magnesium, and contains many anti-cancer proper- ties. Chopped kale, with its earthy, slightly tangy flavour, is a satisfying addition to soup recipes. Or try a unique slaw topping for tacos and sandwiches by tossing thinly chopped kale, red cabbage, shredded carrot, toasted sesame oil, citrus juice, salt and pepper.

Swiss and rainbow chard
Packed with phytonutrients that have antioxidant and anti-inflammatory benefits, chard cannot be overlooked as one of the healthiest vegetables out there (it also helps regulate blood pressure). The leaves are mild and similar to beet greens, but the stems and ribs are more bitter, so they taste best cooked. Rainbow chard is a fun and colourful addition to soups, or sauté any chard with olive oil, salt and pepper and toss with roasted squash for a nutrient-rich side dish.

This crisp and peppery green is a great source of antioxidants from vitamins A and C, while the high water content acts as a digestive aid. Watercress, similar to arugula, is the perfect substitute for lettuce in salads and on sandwiches, or tossed with olive oil and balsamic vinegar as a bright pizza topping.

Turnip and beet greens
Ever wonder what to do with the greens sprouting out of your favourite root vegetables? Green up some classic recipes with a healthy dose of vitamins A, C and K, along with essential minerals like potassium, magnesium and iron. Beet greens are the mildest tasting and resemble spinach in flavour while turnip greens, along with mustard greens, are a bit more spicy. All of these are delicious sautéed until tender with vegetable stock, olive oil, salt and pepper, and used in place of spinach in lasagna, or tossed with peppers and onions for enchilada filling.

Prepping Your Greens: Gently wash greens in a colander and pat dry with a paper towel. if not preparing immediately, use the same damp paper towel to cover the greens and store in a plastic storage bag in the fridge.

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100 New Spots Available At Ironman Wales Thu, 24 Apr 2014 09:58:17 +0000 Press Release IRONMAN Wales is excited to announce that proposals to relocate the Athlete Village have been approved, which in turn enables the event to accommodate 100 more athletes in what had been a sold out event.

These additional entries for IRONMAN Wales, which takes place on Sunday 14th September 2014, will go on general sale at 9am next Wednesday 30th April, via

For those athletes hoping to qualify for the IRONMAN World Championship in Kona Hawaii, IRONMAN Wales is a great opportunity to qualify early for 2015, with 50 qualifying places on offer.

IRONMAN Wales is continually looking to enhance the course and athlete experience. While the transition and post race Athlete Recovery area remain in the Rectory Car Park, a key improvement for 2014 is the relocation of the Registration and Expo to the nearby Five Arches Car Park.

This change of venue not only enables the event to cater for further entries, but it’s position on the bike and run course offers better spectator viewing which in turn will add to the electric atmosphere that Tenby has become renowned for.

Kevin Stewart, Managing Director of IRONMAN UK commented, ”We have been working hard to keep improving and developing the event. A sell out 2,000 entries from over 40 countries have entered IRONMAN Wales. Our aim is to ensure all athletes have a hugely enjoyable and memorable experience, which we hope these on going improvements will achieve.”

IRONMAN Wales, which incorporates a 2.4 mile swim, 112 mile bike and 26.2 mile run, starts at 7am on Tenby’s North beach on Sunday 14th September. With just under 5 months until race day, there are a number of support channels to ensure athletes are fully prepared for and can enjoy this ultimate challenge to the full.

For athletes who want the support and structure provided by professional coaching to ensure they achieve their goals in the race, RG Active and have online training plans and training weekends in Tenby are also available.

For more information visit

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Bray & Heron Lake To Open For Open Water Swimming Thu, 24 Apr 2014 09:00:32 +0000 Press Release Two of the country’s premier open water swimming venues are set to open their doors to the public once again this Saturday 26th April 2014. Both Bray Lake and Heron Lake, situated in the Thames Valley region will herald in the new open water swimming season and warmer weathers by opening to the public for open sessions, coached training swims and much more.

With the largest selection of days to choose from and over 1,000 swimmers coming to the lakes each week, this is a fantastic opportunity for swimmers and triathletes to experience the joy of open water swimming in a fun, clean and supportive environment.

Heron Lake and Bray Lake are two of the largest open water swimming venues in England.

Both are conveniently located in the Thames Valley region, with Heron Lake found just 100m off the M25 at Junction 13 and Bray Lake found just a couple of minutes from the M4, very easily accessible from Windsor, Maidenhead and the surrounding areas. A short hop from London it is also ideal for swimmers who commute along the M4 corridor.

Not only are they in beautiful surroundings but both venues offer safe and clean water, a clubhouse with showers, changing facilities, food and hot drinks, wetsuit hire and purchase courtesy of XTERRA Wetsuits, coaching and plenty of support. There is ample parking available for over 150 cars, and the lake regularly welcomes 600+ swimmers a week, making for a fantastic atmosphere.

As the popularity of both open water swimming and triathlons continues to grow, Heron Lake and Bray Lake are the perfect facilities to test out your new wetsuit, get coaching to improve your open water swimming or just train for your next event.

You can find out more about Heron Lake swimming, including timetables, opening hours, wetsuit hire, coaching and much more here:

You can find out more about Heron Lake swimming, including timetables, opening hours, wetsuit hire, coaching and much more here:

Both venues are supported and operated in partnership with F3 Events, XTERRA Wetsuits, Hire a Wetsuit, Open Water Swim Coaching and Evolution Coaching.

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WIN A Wetsuit As Dare2Tri Arrives In UK & Ireland Thu, 24 Apr 2014 07:59:23 +0000 Press Release Dare2Tri

Dare2TriA new name too many triathletes in the UK & Ireland, but Dare2Tri already boasts a strong and loyal athlete base in Europe and Australia after just three full seasons.

The Dare2Tri range has been many years in the making with founder and main man Alex de Boer bringing over 15 years of experience and production skills, initially Alex was distributing Ironman wetsuits and then became Ironman’s active wear licensee for the World Triathlon Corporation – before going it along and setting up Dare2Tri.

Alex created the Dare2Tri brand, using his personal racing needs and detailed knowledge of design to offer some of the finest triathlete apparel available. Creating the perfect wetsuit has evolved after years of testing and altering; examining the smallest detail can have an enormous impact on the performance of the suit. With both professional and amateur athletes testing Dare2Tri wetsuits, they are confident of rooting out optimal performance in every product.

Dare2Tri offer factory direct production, eliminating retail prices which assures you of purchasing the highest quality products at the best prices. Dare2Tri uses the best quality materials and latest technology to produce a comfortable, buoyant wetsuit suit. The benefits include improved swim position, maximum body heat sustainability, and flexibility for peak performance.

Here is your chance to WIN a MACH3 wetsuit

The MACH3 is a super smooth wetsuit to offer maximum glide and minimum water friction. With 18 years wetsuit design packed into the MACH3, it has been designed for intermediate and advanced athletes who want a top quality product at a great price. Speed, flexibility, stabilisation and comfort are all characteristics of the MACH3 incorporating an exclusive leg kick panel to increases leg impulse.
- The MACH3 wetsuit is made of unique Qfoam Plus 39 cell, SCS rubber with super high 4way stretch lining intended to make the suit more flexible.
- Soft flex collar: Comfortable and causes no irritations when sprinting or during those longer swims
- Floating panels: 5mm Chest panel till the knee with swim control panels to give you maximum buoyancy and stability
- Super flex shoulder area: 2mm Super flex shoulder and armpit area to give you maximum freedom
- 3,5mm back area: To ensure the perfect swim position
- Stabiliztion panel: special stability section to put your ‘spine in line’ and provide for that optimal head to toe swimming position
- Aquatic grip panel: Aiding one’s ability to hold and feel the water better for those long, strong and powerful strokes
- Aquatic kick panel: Provides optimal low body propulsion and stabilization that will aid in saving your legs for the bike and run

More details of the entire range can be found here

Want to WIN a MACH 3 wetsuit – go to and like the Facebook group and be entered into our prize draw…

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PROfile: Terenzo Bozzone Wed, 23 Apr 2014 12:20:45 +0000 Triathlete Europe

Terenzo Bozzone tried to chase him down, but Kienle was just too quick on the day.

On the heels of four junior world triathlon and duathlon titles, New Zealander Terenzo Bozzone roared into the professional triathlon ranks ]]>

Terenzo Bozzone tried to chase him down, but Kienle was just too quick on the day.

On the heels of four junior world triathlon and duathlon titles, New Zealander Terenzo Bozzone roared into the professional triathlon ranks with huge success, cracking the Wildflower course record at the age of 22 (2006) and claiming the Ironman 70.3 world champion title just two years later. The sport was abuzz with talk of Bozzone, the up-and-coming next big thing. But an Achilles injury (requiring surgery) in early 2011 marked the start of an unlucky down- ward spiral—followed by a slow recovery, then a bike crash and a subsequent concussion. Finally fully recovered, Bozzone is back in action, and his results since August 2012—nine victories and podiums in each of his 17 races—prove that the hype surrounding the now-28- year-old is 100 per cent legit.

- “I was racing in the beginning of 2012 after recovering from surgery, and I was half expecting to at least be back on the podium. But it took me until August to get there, which was really tough because I thought I was fit. A little doubt sinks in and you start wondering, ‘Has everyone got so much faster than me over the last year and now I’m left behind?’ But the positive thing that I took out of that tough period of my life, which has contributed a lot to my success since then, was how I worked through that with the people in my corner — my coach and my sports psychologist. How we processed everything, how we evaluated training sessions and races and how we approached races going into them. It made me work on the smaller details, and I think doing that has made me a better athlete.”

- “I knew I didn’t do anything out of the ordinary that caused the injury. But sometimes you think, ‘Maybe I could have had surgery earlier?’ Or, ‘If I started hurting, what if I did one interval less?’ I think any athlete when they’re injured weighs up those things. But to perform at a pinnacle level, it’s a very fine line. We push our bodies and we try to figure out what our limits are and where that line is.”

- “The 70.3 distance at the moment is what I’m really well suited to. Coming from an ITU background, I love the faster stuff and I’ve also always want- ed to train more and harder than the next guy, so I’ve got that endurance strength base. That mixture of speed and endurance strength forms quite nicely in racing over the 70.3 distance. But part of what will help the longevity for me is being able to set different goals. With the 70.3 stuff, there are only so many goals you can set, so I would migrate those goals and expand them to full Ironman racing. And looking at the times in Kona every year, the guys are get- ting faster and faster.

- You’re going to have to bring some speed to Ironman racing in the next couple of years with the way the sport is evolving.”

“I know that if Jon [Ackland, Bozzone’s coach since 1999] thought there was someone who would be able to give me a better return, he would recommend them. And if I thought there was someone that would be able to help me out more I would suggest them, and I’m pretty sure Jon would be on the same page. We have that respect for each other. We’re very open and we’re constantly thinking of ways to improve high performance.”

- “Kelly [Bozzone’s wife] is surprisingly good at understanding me and understanding the sport and the emotional side that comes with it. Her mum was a professional tennis player—she played at Wimbledon—and Kelly was a competitive tennis player as well. So she understands and she’s the most caring person that I know. She’s always in touch with where I’m at emotion- ally and mentally, and she actually has a good relationship with Jon as well, so if some- thing’s going wrong on one side or the other, they are very comfort- able to phone each other up and try to create a solution.”

- “My biggest influence is my coach Jon Ackland. He has always believed in me and helped me understand what it takes and what it means to be the best in the world.”

- “I love racing triathlons, be it small races in Auckland, New Zealand, to the big race in Kona. Ironman New Zealand holds something special in my heart because it is the race that got me into triathlon and Ironman.”

- “My biggest accomplishment as a triathlete was winning the Ironman 70.3 World Championships in 2008 or when I won both the junior triathlon and junior duathlon world champs in the same year in 2002.”

- “Before I was a professional triathlete I was studying physiotherapy.”

- “I don’t have a creative bone in me, but I find it amazing what Kelly comes up with for Zabbana [her line of handbags and jewellery]. When people put on her jewelry, their faces just light up. It’s really cool to see that she has that effect on people. Her dad is a CEO, so whenever business decisions come up I say, ‘Speak to your dad.’ Then when stuff needs to be lifted or moved around, that’s when I come in handy!”

- “Loyalty is huge to me. If you’re loyal to me, I will be loyal back, but if I’m crossed it takes a lot to get back on my good side. But I’m a pretty easy going person—it takes a lot to offend me. Unless I’ve finished a big week of training and I’m quite tired—then little things like Kelly not packing a dish in the dishwasher grinds my gears. I can’t believe how much of an idiot I can be at times like that!”

- “When I grow up I want to be like my dad — he can fix anything. The truth of the matter is I probably couldn’t even tune my bike properly.”

- “I’m quite an open book—you’ll be able to tell pretty quickly how I’m feeling. The emotional athlete side of me is probably one of my detriments when it comes to full Ironman racing. In the middle of an Ironman race, if something starts going wrong or if I start feeling average, sometimes I register that and it spirals out of control. A little thing becomes a big thing. I think that’s why I haven’t been able to get Ironman racing down to the same extent that I have the 70.3 racing. But understanding that is the first part of that journey. Trying to get my head around that and understand- ing how to control that to a better extent I think will help me become a better Iron- man athlete.”

- “I grew up swimming competitively and when I was 13 I was out wake boarding, I tried to do a flip, I obviously wasn’t as good as I thought I was and I landed on my head bursting my ear drum. I had a seven-hour surgery on my inner ear and was not allowed in the water for a while. Being the active person I am, I couldn’t do anything, I saw a duathlon advertised, borrowed a bike and had a go. I didn’t win but I did enjoy it. Eventually when I was allowed back in the water I started doing triathlons as well and just got hooked.”

- “A big thanks to those guys who come out and suffer with me day in and day out. Richard Bayly, Mark Cross, Richard Swan, Sam Mayhew, Ross Locky, Matthew Brick, Kieran Doe, James Bowstead, Aaron Franklin and Chris “Macca” McCormack.”

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More Speed For Less Money Wed, 23 Apr 2014 11:30:47 +0000 Aaron Hersh

Photo: Nils Nilsen

There are many ways to make your bike faster for the cash you have in your wallet right now. Add up a few of these affordable upgrades, and ]]>

Photo: Nils Nilsen

There are many ways to make your bike faster for the cash you have in your wallet right now. Add up a few of these affordable upgrades, and the benefit can easily outshine a sparkly new bike frame.

Race Tyres: Continental GP4000S II
Tyres affect both aerodynamic drag and rolling resistance, two of the biggest factors in triathlon cycling performance, and the Continental GP4000S II has proven to be a standout in both. Aero testing conducted by Flo Cycling and published on the wheel maker’s blog (Flocycling. found this particular tyre to perform exceptionally well on the Flo 30 aero wheel. Other manufacturers, including Zipp, have found similar results when comparing tyres—although much of that data remains unpublished.

Cycling super-geek and mechanical engineer Tom Anhalt lab tested the rolling resistance of 21 tyres, and the original GP4000S excelled again. For a rider holding just under 40 kph, Anhalt calculates this Continental to be within two watts of the fastest rolling tyre in his test (full results at Not only is the Continental GP4000S II fast, the tyres also feel solid and reliable when cornering, and provide sturdy flat resistance.

Tyre Sealant: Geax PitStop
Riding the bike leg without interruption is the simplest thing you can do to achieve a faster bike split. But if some- thing does go wrong, PitStop can help keep the dead time to a minimum. It combines tyre sealant and CO2 in a single canister that can simultaneously repair and reinflate a flat tyre. It works quite well for tubular tyres but has a lower success rate with clinchers. After unloading a can into a 23c tyre, expect a little less than 100 psi (6.9 bar) in the tyre—plenty to make it back to transition.

Stiff Tubular Cement: Mastik One cement
Partway into a four-year tyre rolling resistance experiment, retired engineer turned cycling researcher Al Morrison found that rolling resistance of a tubular tyre changes significantly based on the type of cement and the number of coats used to adhere the tyre to the rim. He asserts that creating a “100 per cent bond to the base tape” keeps friction to a minimum. Morrison found that “three coats of Mastik One [cement] on the rim and two coats on the tyre” reduced rolling resistance compared to tyres adhered with two coats of Continental tubular cement on the rim and none on the tyre. The more robust method using Vittoria Mastik One requires approximately two tubes of glue per wheel.

Aero Frame Bottle: Profile Design RZ2 System
In addition to being the leading tri bike manufacturer, Cervélo also conducts some of the most reliable aerodynamic research on position and bike setup. Damon Rinard, the company’s senior advanced research and design engineer, says they learned that while all bottles come with a drag penalty on a modern aero frame, not all create the same amount of drag.

“Aero bottles are prefer- able to round bottles in every case,” says Rinard. “On most frames—and it varies a bit— when you add a round bottle to almost any aero bike, it adds about 50 grammes of drag. An aero bottle creates about 25 grammes of drag.” That difference equals a savings of about 10 seconds over the bike leg of an Olympic-distance triathlon.

Forearm Water Bottle: XLab Torpedo Mini Mount
Adding fluid storage can actually make a bike faster. A wind tunnel test conducted by our sister publication Triathlete showed that adding a horizontal bottle between the forearms reduces drag. Cervélo and Specialized both came to the same conclusion in their own hydration setup tests. The Torpedo Mini and cage position a standard bottle (that can be swapped at aid stations) right between the hands, making it easier to access than a (drag-inducing) frame bottle.

Tilted Aerobars
There is no such thing as an aerodynamic trick that works for every rider. Each person has a unique formula for the fastest possible position, but tilting the aerobars upward is about as close as it gets to a universal fix. Raising the hand position helps block air from swirl- ing into the chest. Many pros with access to a wind tunnel, including Cameron Dye, T.J. Tollakson and Craig Alexander, have found that propping their arms upward can counter this drag effect. You may not be able to verify for yourself, but take confidence that most athletes reduce drag by rotating the aerobars up.

Chain Catcher: K-Edge Road Chain Catcher
Whether you are an expert mechanic or don’t know the difference between a front derailleur and a free hub, travel- ing to and setting up for a race creates plenty of opportunities for your bike to get bumped out of alignment. Chain catchers erase one potential problem: They prevent the chain from dropping to the inside of the crank. SRAM now includes one with every Red and

Force front derailleur, and an aftermarket option such as the K-Edge Chain Catcher can be added to any derailleur. It re- ally has no downside. It weighs just 10 grammes, and the rest of the drivetrain hides it from the wind. Even most professional cyclists with full-time mechanics tending to their machines now use chain catchers.

New Chain: Shimano Ultegra 10-speed chain
Spinning a chain around the crank, cassette and rear derailleur takes energy, albeit a small amount, and the difference between a fresh chain and a used one is noteworthy. Friction Facts (Friction-facts. com), an independent test lab found that a chain at the end of its recommended wear life sucks an additional two watts more than a new one.

The Right Chain Lube: Rock-n-Roll Gold chain lube
Spinning a dry chain takes more energy than turning a lubed one, but not all chain lubes are equal. Independent lab Friction Facts cleaned and re-lubed chains with 29 different products and measured the resistance created by spinning the chain. Treating a chain with paraffin wax resulted in the least friction, but the process is time consuming. Rock-n- Roll Gold chain lube bested all other standard lubricants. It reduced drivetrain friction by 1–1.5 watts compared to 17 of the options tested and saved even more energy compared to the others in the test. Not a bad return for £8.95.

Rubber Bands
Watch an ITU racer leave T1, and you’ll see him launch onto the saddle while running barefoot at full speed, then pedal away before slipping into his shoes once riding faster than 30 kph. Using rubber bands to prop the shoes horizontally while attached to the pedals facilitates these elegant transitions. Instead of allowing the shoes to drag on the pavement, jamming against the ground and twirling wildly, suspending them eliminates the variable from the tricky process of a flying mount. Wrap the band through the heel loop of your tri shoes (some have small hooks specifically for this purpose) and around a piece of your bike—the front derailleur and rear skewer are good options. The bands will snap once you start pedalling away.

Remove Frame Bottle Cages
Putting a water bottle or empty cage onto a frame adds drag in almost every case. Damon Rinard, Cervélo’s senior advanced R&D engineer, has found that a round bottle adds approximately 50 grammes of drag, which translates to roughly 20 seconds over an Olympic-distance triathlon. MIT-educated aerodynamicist Mark Cote of Specialized adds that an empty cage creates just as much drag as one toting a bottle, so if you’re not going to carry water in your frame cages during a race, removing them entirely is the best solution.

Cadence Computer: Wahoo Fitness Blue Speed and Cadence Sensor
Cadence is important, but there isn’t one “correct” spin rate. Many athletes can reach higher intensity levels by turning a rapid cadence of 90 RPM or greater while others prefer a more methodical turnover. Some experts including Brett Sutton, Chrissie Wellington’s first Ironman coach, advocate for lower cadences around 80 RPM for Ironman in part because spinning slower consumes fewer total calories. Whatever cadence you decide to employ, a computer that displays your RPM’s can help train your body to operate in that desired range.

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Rachel Joyce Blog: Training Camp Survival Wed, 23 Apr 2014 10:20:07 +0000 Rachel Joyce

Photo: John David Becker

It’s that time of year for the early season training camp and triathletes around the northern hemisphere seem to be migrating for warmer ]]>

Photo: John David Becker

It’s that time of year for the early season training camp and triathletes around the northern hemisphere seem to be migrating for warmer climes. I am one of them and writing this from Santa Barbara in California. It’s day four of camp and I am happy with my decision to head to the West Coast for a couple of weeks of sunshine and warmth, California style.

It’s my first time visiting the area and I am loving it. The riding here is stunning and there’s no need a worry about a single snowflake. Exploring a new place has added some extra va-va- vroom to my training. It has also been fun to get a glance at the tri scene in a different place.

We’ve also been welcomed by the local college tri team, UCSB (University California, Santa Barbara), and been able to jump into their swim sessions. New people and a different pool (I know, only a swimmer would say that) make a difference. It means I can change things up a bit. Being away from home also seems to cut down from distractions and simplify my daily routine. These are small things but I feel like I’m maximising training and recovery time, and this is just what I felt I needed as my first race of the season creeps closer.

Clearly, training camps aren’t just for pros. They can play an important role for any triathlete and that role can be different depending on what your goals are. Pictures of long climbs, tweets about sunshine and humble brags about the hours spent in the saddle are flying around social media right now – admit you’re guilty of this behaviour. I’m guilty too.

Camps are great for your mojo. Whether it’s because you don’t have to face the trainer for a week, or because you get to train with your mates everyday, or because you get to meet a whole new bunch of people, these things are good for mojo. A week of this can carry you through the next few months once you’re home.

To maximise the benefits of a camp and to get the most out of your training it’s probably worth asking yourself a few questions before you book your getaway. From years of experience I know what factors will make a good training camp for me.

What floats your boat? You need to decide what is going make you want to get up and at ‘em on a training camp. You also need to choose whether to explore a new area while training or visit somewhere familiar where you won’t waste any time trying to figure out logistics. You need ask yourself whether you want a coach-led camp so you don’t have to think about the schedule, or do you want to be a free spirit who makes it up as you go along? If you like to do your own thing it’s likely that slotting into a set schedule will drive you nuts.

Is it all about you? If it’s just you it’s easy, but for many an annual training camp is also a holiday with your significant other or your family. Make sure everyone’s wishes are catered for. Nothing takes the fun out of a ride like guilt of leaving your wife/husband/ boyfriend/girlfriend in the middle of nowhere with nothing to do. Get everyone involved in choosing the location, that way, fingers crossed, everyone is happy.

What do you want to get out of the camp? Be realistic about your goals for a training camp. In one week you can’t expect to rebuild you swim stroke, ride a 150 kilometres everyday and also improve your run speed. If you’ve been cooped up on your turbo trainer all winter, consider giving your camp a bike focus with a view to keeping the swim and run ticking over while you are away. Training to smash yourself on all three will probably lead to a melt down around day four or five, and that’s me talking from experience. When I go away on camps now, I tend to stick to my usual schedule but with the luxury of riding outside with fewer distractions.

Is the camp your ‘A’ Race? It’s all too easy for everyday of a training camp to turn into a complete smash fest, especially if you are away training with club mates and friends. Yes, I’ve been here too. Early on in my tri career I remember a two-week camp that left me in a hole. This took me about a month to crawl out of. I did have fun at the time but feeling flat and performing badly in my scheduled races was less fun. Choose the sessions where you can really let rip but also scatter in some easygoing coffee stop rides. This way you’ll be able to continue training once you are home. Also, think about the recovery time you may need following a training camp. It’s all too easy to be enthused from a week of top-notch training and keep going full gas when you are home. This is another way to end up in the hole. And yes, I’ve been there too.

Most of all camps should be about training hard and having fun, so enjoy it and keep those humble brags and pictures coming.

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Dame Kelly Holmes wins the Maxifuel Windsor and Eton Sprint Duathlon Wed, 23 Apr 2014 09:01:11 +0000 Press Release

The double-Olympian Dame Kelly Holmes, demonstrated that she is still a top athlete by winning this weekend’s Maxifuel Windsor and Eton ]]>

The double-Olympian Dame Kelly Holmes, demonstrated that she is still a top athlete by winning this weekend’s Maxifuel Windsor and Eton Sprint Duathlon held at Dorney Lake, Windsor.

Dame Kelly Holmes added this new trophy to her already bulging cabinet by winning the 5km/20km/5km sprint event in a time of 1:19:41, finishing just ahead of her nearest competitor Kirsty Prior, who herself completed the closed-road race in a time of 1:20:46. The men’s race was won by Adam Lambbett who crossed the line in a rapid 1:04:47 ahead of Peter Lloyd in 2nd (1:06:36) and Paul Abedelo in 3rd (1:07:33).

Dame Kelly Holmes win and the sprint duathlon event formed part of a big day of sport being held this Saturday 19th April on traffic-free roads at one of the most iconic venues from the London Olympic Games, Dorney Lake. The Maxifuel Windsor and Eton Run and Duathlon series was hosted at the Olympics venue and this formed the 4th and final part of what has been the biggest winter multisport series in the country. Participants took part in either the super-sprint, sprint or standard distance duathlons or a range of stand-alone run races with a choice of distances including a 5km, 10km or new options in the form of 15km or 20km races. Whilst Dorney Lake was hosting the action, cyclists took part in the iconic Longest Day sportive, with 90km or 180km options testing the early season fitness levels of those taking part.

Also amongst the participants and also running away with a race-winners medal, was professional triathlete Alice Hector, who elected to contest the 5km race and crossed the line 1st in a time of 00:18:16.

Race Director Martyn Edwards, F3 Events commented: “It was excellent to see a big turn out today with some regular faces and great to see so many smiles crossing the line.”

The full list of winners on the day were:

Maxifuel Standard Duathlon
Peter Woodbridge 1:56:40
Anna Symms 2:14:06

Maxifuel Sprint Duathlon
Adam Labbett 1:04:47
Kelly Holmes 1:19:14

Maxifuel Super Sprint Duathlon
Iain Gillam 00:32:27
Vicki Abberton 00:39:05

Maxifuel 20km run
Neil Cook 1:18:16
Martina Skripova 1:40:05

Maxifuel 15km run
Marco Di Tullio 1:03:33
Natasha Goss 1:14:22

Maxifuel 10km run
Sullivan Smith 00:32:17
Jen Green 00:40:48

Maxifuel 5km run
Wayne Clements 00:17:58
Alice Hector 00:18:16

All the results can be found here.

The next event on the F3 Events calendar is the 2nd edition of the increasingly popular Windsor Half Marathon taking place in and around the stunning surroundings of this historic town on the 25th May. This is a new major running event on the calendar and one that is attracting event entries from across the country, with a total field expected to exceed 1,500.

You can find out more information and enter the Windsor Half Marathon here:

The Maxifuel Windsor and Eton Winter Fun Run and Duathlon Series are partnered with Ashmei Apparel, Triathlete Europe, XTERRA Wetsuits, Alton Sports, Bike Box Online, Dassi Bikes, Heron Lake, Bray Lake, Beyond Going Long and Wattbike. Their charity partners are the Sue Ryder fund.

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