Triathlon Plus issue 55 is jam-packed with top triathlon tips as well as the hottest new tri gear around. Our main feature this month focuses on how to improve your Sprint, Olympic and Ironman target times and includes a wealth of workouts and coaching advice to help you get there. We’ve also got some top injury prevention advice from the Brownlees’ physio, Emma Deakin, as well as expert nutritional information from Dr Matthew Tatum. And as if that isn’t enough, we’ve also included a free Ironman supplement, written and edited by the man-of-the-moment Mr Pete Jacobs.

You’ll find Triathlon Plus issue 54 at all good newsagents and supermarkets or Save time and money by having every issue delivered to your door or digital device by subscribing to the print edition or buying digitally through Zinio or Apple Newsstand.

Scroll down for the full contents.

ON THE COVER

10 ENERGY DRINKS REVIEWED

What’s the best way to stay hydrated this summer? We give our verdict on the latest drinks

HIT YOUR TARGET

Smash your dream race finish times at Olympic-distance and Ironman, plus finish your first sprint race

“IRONMAN WAS A CHALLENGE BUT I’M NO QUITTER”

How Matt Wroe stepped up to triathlon the hard way

16 SUNGLASSES ON TEST

The best sunnies for riding and running this summer

4 FAST TRI BIKES

Splash out on a super-fast sub-£4k aero bike with this month’s bike test

SWIM SMART

Five ways to stay calm and speed up in open water

DIY BIKE FIT: SAVE TIME AND MONEY

Can’t afford a wind tunnel session? Try this budget alternative

EAT SMARTER IN SEVEN QUICK STEPS

The straightforward rules that will have you in tri shape in no time

BEAT YOUR SWIMMING NIGGLES

Shrug off shoulder pain and get to grips with hard running with our experts in Solved!

YOUR 6 WEEK LONDON TRI-PLAN

Turn around your training fast

EVERY MONTH

THIS IS YOUR WORLD

Six races that should be shortcuts to new personal bests this season

UP TO SPEED

News, gear and inspiration

MAILBOX

Have your say on our sport

SUBSCRIBE AND RIDE!

Bag a pair of £135 Adidas sunnies

RACE REPORTS

Pros turn up the heat at Ironman South Africa, ITU WTS San Diego and the ETU Duathlon Champs

RACE LISTING

Plan your next few weeks’ racing

COMEBACK TALES

Rich Allen on the importance of PBs

TREW STORIES

An old-timer inspires Steve Trew

GEAR

BRAND NEW KIT

The hottest new gear for triathletes, including Lazer’s Wasp helmet and Reynolds’ 58 Aero wheels

TRAINING ADVICE

WILL FLIP FLOPS RUIN YOUR RUN?

Watch your step in summer footwear, says Dr Tamsin Lewis

THREE WAYS TO STAY FRESH

Keep fatigue levels low when your training volume gets high

Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

Join the conversation on the Triathlon Plus Facebook page, follow us on Twitter @TriathlonPlus.



This month, three members of the ragtag mob that is Team Triathlon Plus were put through their paces at a running training day hosted by Saucony UK coach, and co-founder of runningwithus.com, Nick Anderson. The session focused on how to develop the correct running technique and the integral part it plays in performance. Here’s what we learned.

Drills 

Few would deny that if you want to be a faster swimmer then you have to make correct freestyle technique a priority but, as Anderson pointed out, not everyone applies that same principle to running. “Unfortunately, many athletes overlook the technical aspect of the sport, preferring instead to just bash out miles on the road with no regard to their form,” he said. “Cracking your running technique is crucial if you want to become a better athlete, and the best way to do this is through drills.”

According to Anderson, those who incorporate drills into their training programme are able to teach their body to recruit muscles in the right way for running, making them more efficient, faster and less injury-prone in the process. The best drills for triathletes are those that concentrate on high knees and fast feet. He proposed that the team complete these exercises at least once a week, with a focus on landing on their mid/forefoot, staying tall and leaning forward slightly.

Strength and conditioning 

Elite triathletes consider strength and conditioning work a vital part of their training and injury-prevention programme. Mere mortals – including most of Team Triathlon Plus – tend to underestimate its value, so we often end up nursing preventable injuries after a few hard sessions. “Consistent training is key to making improvements,” said Anderson. “Athletes who neglect strength training tend to have disrupted training since they’re often injured. A strong core is essential for maintaining good form and is what allows athletes like Alistair Brownlee to look like they’re floating with ease across the ground right up to the finish line.” He explained how core exercises such as the plank, one-legged squats and press-ups target key muscles needed for running and ought to be included in every triathlete’s daily routine.

Nutrition 

Getting your nutrition right is essential for optimal performance and recovery. However, the plethora of advice and choices can sometimes be bewildering, especially to newcomers like Aimee. Anderson explained: “An athlete’s diet should include plenty of carbs to fuel training sessions, and lots of protein, fruit and vegetables. The body is like an engine and it needs the right fuel to perform at its best. The biggest mistake athletes make is they don’t appreciate the volume of food they need to consume to train hard and consistently, so end up injured, frustrated and unable to achieve their potential. Snacking on nuts, fruit, malt loaf, oatcakes and other similar foods is imperative in order to keep blood sugar and energy levels high.” His golden rule is this: never let yourself get hungry but never eat so much that you hit the point where you need to take an impromptu lie-down for a couple of hours.

Running forward 

Team Triathlon Plus returned to HQ with a treasure trove of valuable information and mulled over the most important lesson of the day: smashing PBs and achieving faster run splits isn’t simply down to upping miles on the road. Granted, incorporating drills and strength exercises into our training schedules and ditching the junk food isn’t going to transform us into Chris McCormack or Chrissie Wellington overnight, but with some hard graft we can all make big improvements. Over the coming months, John will be focusing on his conditioning and teaching his body to recruit muscles for running and not just for cycling. Aimee will be desperately trying to let go of what she’s been told at Slimming World and fuel her system with the right nutrients rather than counting calories. And Jek will be learning to do the right type of training and staying injury-free so she can achieve her full potential in time for London.

NICK ANDERSON’S TOP RACE-DAY TIPS

1 Have a plan and stick to it. Be prepared to be flexible though, if the conditions aren’t what you were expecting.

2 Race at the pace you’ve practised in training. Don’t attempt a sub-30-minute 10km if you’ve never run at this speed before.

3 Be patient. Most people start too fast, so ease into the pace in the early kilometres and then stick to it. The best athletes are as strong in the second half of the race as they are in the first.

TEAM UPDATE

Aimee Hopkins
Age: 29
Ability: Beginner

I haven’t properly got into the swing of things with my triathlon training yet but that’s set to change now all the gear has arrived.

Swim: I still can’t front crawl for more than a length (25m) without needing a rest.

Bike: I haven’t ridden a bike since school and have no idea how to use the gears.

Run: Fairly average for an asthmatic.

Jek Bradley
Age: 25
Ability: Intermediate

I’ve clocked up plenty of hours on the bike and in the pool. Sadly, plantar fasciitis (pain under the arch of the foot) is still stopping me running.

Swim: I’m still a frantic water thrasher who has yet to nail the smooth gliding technique.

Bike: Endless hours on the turbo have paid off and I’m no longer hanging on for dear life at the back on weekend club rides.

Run: Plantar fasciitis put a stop to my running in November.

John Whitney
Age: 29
Ability: Intermediate/beginner

Never have I been more motivated to get out and train for a triathlon. It’s a cruel irony, then, that thanks to a knee injury that won’t shift, I’ve never been so incapable.

Swim: I surprised myself at being able to manage 3km without too much trouble.

Bike: My strongest discipline by far – the only one I’m confident in.

Run: A knee problem has stopped me making any progress.

Rich Sage
Age: 38
Ability: Advanced

Training is going really well and my swim technique is much improved. It’s still a bit cold for the bike but I’ve been doing plenty of running and spinning.

Swim: I have sound technique but want to get faster this season.

Bike: I train four to five times a week and love hills.

Run: I ran my first half marathon in March in one hour and 28 minutes.

Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

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Triathlon Plus issue 54 focuses on how to improve your swimming; our main feature explains the importance of incorporating drills into your workouts and the value of investing a swim coach. We’ve also got a group test of the best wetsuits for triathlon as well as a expert advice from performance nutritionist Dr Kevin Currell on the popular paleo diet.

You’ll find Triathlon Plus issue 54 at all good newsagents and supermarkets or Save time and money by having every issue delivered to your door or digital device by subscribing to the print edition or buying digitally through Zinio or Apple Newsstand.

Scroll down for the full contents.

ON THE COVER

FIVE NEW SWIM SPOTS YOU’LL LOVE

Be inspired to hit the open water in This is Your World

10 ENERGY GELS REVIEWED

What you need to know about the energy gels on the market

YOUR BEST SWIM

Think you’ll always be a bad swimmer? Let these athletes and coaches prove you wrong

“ONE SIMPLE CHANGE SAVED MY LIFE – AND MY RACING”

How Jack Billingham stayed positive through serious illness

THREE QUICK WAYS TO SWIM BETTER

Swimming expert Andy Bullock explores the benefits of the other three strokes

NAIL YOUR BIKE LEG IN 30 MINUTES

Unlock your pain gate so you can ride faster than ever, says coaching editor Phil Mosley

FIVE HARD RUN TIPS YOU NEED TO KNOW

Inject some speed into your run before the summer

THE TRUTH ABOUT THE PALEO DIET

Performance nutritionist Dr Kevin Currell critically analyses this popular dieting regime

GET READY TO RACE YOUR BEST IRONMAN IN 12 WEEKS

We’ve put together a training plan to get you to the start line in your best shape yet

14 TOP WETSUITS

We get wet to tell you about the best wetsuits out there

FOUR IRONMAN BIKES

We test-ride four bikes ideal for the full Ironman distance

EVERY MONTH

UP TO SPEED

News, know-how and inspiration

MAILBOX

We hear your views on the sport you love

SUBSCRIBE AND RIDE!

Get a free pair of Adidas Adilibria Halfrim II sunglasses worth £135 when you subscribe

RACE REPORTS

The first ITU World Triathlon Series event from Auckland, IM Melbourne and Oulton Park duathlon

RACE LISTINGS

Find your next multisport event with our exhaustive directory

COMEBACK TALES

Rich Allen describes how he overcame his swimming struggles

TREW STORIES

Steve Trew on the lengths some athletes go to to boost performance

GEAR

BRAND NEW KIT

The hottest new tri gear including the Giro Selector Aero helmet and Bont’s new oven-mouldable shoes
TRAINING ADVICE

TRIATHLON AND RELATIONSHIPS

Dr Matthew Tatum on how to balance the demands of triathlon and personal relationships

SOLVED!

Our experts answer the questions your want answered

Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

Join the conversation on the Triathlon Plus Facebook page, follow us on Twitter @TriathlonPlus.



The season’s just beginning, the weather is getting better by the day, there has never been a better time to Subscribe to Triathlon Plus Magazine! To make the decision even easier, for a limited time only we will send you a pair of  Adidas adilibria halfrim II sunglasses worth £135 when you subscribe! Plus save 20% off the cover price! That’s 13 issues per year for just £43.99. Click here to receive this truly amazing offer today.

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Whatever level you’re at, Triathlon Plus will help you reach your goals by bringing you in-depth training advice from the world’s leading athletes, unrivalled kit coverage and inspirational imagery that reflects the true spirit of our sport.

In every issue of Triathlon Plus you’ll find expert training advice from the world’s leading athletes and coaches, the latest kit tested and rated by our team of experienced reviewers, race listings, news and real-life motivation.

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Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

Join the conversation on the Triathlon Plus Facebook page, follow us on Twitter @TriathlonPlus.



During gait analysis, Rich shows the immaculate running style that could carry him to a new PB in July

With the race countdown underway and plenty of training to get on with, Team Triathlon Plus took a trip to see running specialist Liam Dixon for a professional gait analysis at Run Swindon. Each team member was to be kitted out with a shoe from the Saucony range that would best suit his or her individual running style.

Gait analysis is the study of human motion and is used to assess the way we run to highlight biomechanical issues that can be reduced and improved with a properly fitted running shoe. A professional gait analysis is essential in ensuring long-term running comfort, enjoyment and performance – not to mention keeping the team on their feet this season.

The Templo Lite system used by Dixon uses real time video analysis that can be played back frame-by-frame to give instant feedback of the foot’s position and movement. The images are then interpreted by an expert, who can recommend the correct type of running shoe.

The shoe you require is determined by how much you pronate when your foot strikes the ground. Pronation itself isn’t a problem as this is simply your body’s natural cushioning mechanism. Nevertheless, excessive over-pronation (inward roll) or supination (under-pronation or outward roll) can cause many common running injuries including plantar fasciitis, runners knee, shin splints, IT band syndrome and Achilles tendonitis.

Shoe manufacturers have developed a wide range of running shoes to accommodate this broad range of running styles. Saucony’s technical representative, Tommy Davies, explained the differences to us: “Neutral shoes offer only minimal cushioning and are designed for those runners who have very slight pronation and so require minimal support from their footwear. Stability shoes and motion control shoes are designed for moderate pronators and excessive pronators respectively; these types of trainer have inbuilt support on the medial (inner) side of the shoe that helps to correct the runner’s gait. The more support the runner requires, then the thicker and denser this material needs to be in their shoe.”

After testing and extensive analysis of our individual running gaits, the results were in.

RICH

While John takes the prize for being Alistair Brownlee’s double in looks, it’s Rich who’d be booked as a Brownlee lookalike based on running style. Like the Olympic Champion Alistair Brownlee, Rich floats along the ground with majestic ease thanks to a perfect running posture that means his ankles, knees, quads and hips are all in perfect biomechanical alignment with one another and working together to propel him forward.

Training shoe prescribed:
The Saucony Triumph 10

JOHN

John was the most severe overpronator of the team and Dixon explained that his problems are typical of athletes coming to triathlon with a strong background in cycling. “While John’s leg muscles are extremely strong from cycling, they aren’t conditioned to do anything else. He struggles to activate them in the way he needs to for running, which is why his whole running posture looks off-balanced. His glutes are the biggest area of concern and he needs to work at strengthening this area as well as his core stability. Postural exercise, lunges, single leg squats and activities such as Pilates and yoga should help him get there.”

Training shoe prescribed:
The Saucony Omni 11

AIMEE

As a beginner, Aimee’s experience with running is fairly limited and her muscles are therefore neither strong nor accustomed to the strain that running places on the body. Dixon explained: “Newcomers to running often have poor technique and conditioning, which increases their risk of injury if they don’t take things slowly and build up the miles sensibly. I tend to recommend heavily cushioned and supportive shoes to beginners to help protect their feet as they work on developing the correct running technique and strengthening their muscles.”

Training shoe prescribed:
The Saucony Omni 11

JEK

Jek was labelled as a mild pronator with sound technique. However, Dixon explained that to run faster, “Jek needs to work on increasing her cadence. There are no fancy formulas and the methodology is simple: the less time your foot spends in contact with the floor, the faster you will run, since it acts as an anchor while it’s on the ground. This style of running also greatly reduces your chance of injury, since it prevents over-striding thus reducing the braking forces that are exerted on the muscles and bones in the body as the foot hits the ground.”

Training shoe prescribed:
The Saucony Guide 6

With the shoe fit complete the team can get down to the business of actually running – catch up with them next month as they take on their first track training session.

Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

Join the conversation on the Triathlon Plus Facebook page, follow us on Twitter @TriathlonPlus.



TriRadar.com was launched in 2010 as the online home of Triathlon Plus. Since its humble beginnings, the site has gone from strength to strength, growing as enthusiastically as our passion for the sport. We all love triathlon here, but just who are we?

Elizabeth Hufton – Editor

After 10 years of running, which included eight marathons, our esteemed Editor took up triathlon in 2008 in a desperate bid to shake off an injury. Two years later she got injured again – but at least she could call herself an Ironman by then, having completed the 2009 edition of Ironman Switzerland in 13:43. Liz is currently undergoing run rehab at The Running School in Bristol in the hopes of claiming another M-dot medal in the not too distant future and has in the meantime become a ferocious cyclist and dedicated swimmer. With an unbridled love of the sport, Liz is the guiding voice of TriRadar.com

elizabeth.hufton@futurenet.com

Phil Mosley – Coaching Editor

Since finishing his first tri back in 1995, Phil has completed over 100 triathlons and duathlons. He has a sports degree, and bored his lecturers by making sure all of his essays were connected to triathlon. He spends most of his spare time training and has been part of the GB elite team for duathlon as well as a top-ten Ironman finisher. He was the 2012 British Age-Group Duathlon Champion raced in exotic locales such as Estonia and Liverpool. Phil is currently eschewing the British weather in favour or a prolonged stay in South Africa, where locals will no-doubt be treated to some scary English tan line action.

Tom Ballard – Senior Writer

A triathlon enthusiast and gear nerd who cycled his way into the sport in 2010, Tom jumped straight in at the open-water deep end and hasn’t stopped since. In 2012, he took on – and survived – the notorious Ironman 70.3 UK at Wimbleball in 6:02, which as Triathlon Plus columnist and Ironman pro Phil Graves said, gives him something to aim for next time. Tom also raced as part of Team Triathlon Plus Boardman last year, smashing his Olympic-distance PB at the London Triathlon despite a nightmarish transition. With an ever-growing enthusiasm for the sport, its history, athletes and kit, Tom’s looking forward to another great season in 2013, taking on the Alpe d’Huez Long Course Triathlon in a bid to up his endurance ahead of an Ironman the following year.

tom.ballard@futurenet.com

Jek Bradley – Staff Writer

Jessica is a self-confessed sport nut and has been competing in triathlon since 2010. With a wide array of bonkers sporting challenges under her belt – including cycling from Lands End to John O’ Groats in six days and taking on the Fred Whitton Challenge twice in one season – ‘can’t do’ isn’t in her vocabulary. Jessica’s favourite triathlon so far has been the appropriately named Snowman, which includes a tough energy-sapping 9km mountain trail run to the summit of Moel Siabod in Wales. With an utterly insatiable appetite for the sport, Jessica is itching for the 2013 season to start properly and is particularly looking forward to being part of Team-Triathlon Plus at the London Triathlon in July as well as taking on her first Ironman 70.3 in Wimbleball, so it’s a good job she enjoys the pain of tough challenges.

jessica.bradley@futurenet.com

Robert Moxon – Art Editor

If design is his true love, then multi sport is Rob’s secret mistress. A long-time cyclist, notoriously camera-shy Rob can now be seen running up and down Bath’s many hills in the dead of night, covertly increasing his performance whenever possible. In 2012 Rob got his first taste of triathlon as part of a Triathlon Plus relay team at the London Triathlon, where he ran his first competitive 10km. A firm believer in the ‘train-to-eat’ mentality, when not out training or orchestrating our incredible photo shoots, Rob can be found testing his stomach with some of the finest cuisine PepsiCo have to offer, yet remains sickeningly thin. Currently working hard for a Bath to Paris cycling adventure, Rob will also be bullied into completing his first open water triathlon in 2013.

rob.moxon@futurenet.com

Other team members

James Hamilton – Publisher – james.hamilton@futurenet.com

Adrian Miles – Advertising sales manager – adrian.miles@futurenet.com

Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

Join the conversation on the Triathlon Plus Facebook page, follow us on Twitter @TriathlonPlus.



Nailing your run technique is more important than bashing out endless miles on the road

Bilateral breathing. Early vertical forearm. Drag coefficient. The first two disciplines in a triathlon race invite triathletes to take a technical approach to training, breaking down the swim stroke to miniscule movements and using hundreds of pounds of technology to analyse drag, power, cadence and speed on the bike. Running is the simple bit. Right?

As a runner turned triathlete, I’m still relieved when I see a run on my schedule. Less fuss, less equipment, I can just go out and run without even thinking. In 15 years of running I’ve spoken to dozens of coaches, podiatrists, biomechanists and elite athletes and most of them have tried to break down the run into its technical details. But it’s only been recently, having dramatically altered the way I run, that I’ve come to appreciate the benefits to gained had from taking a bit more of a scientific approach to running.

Physically, there is nothing simple about the action of running of course. As you hit the ground and stride forwards, the forces at work throughout your muscles, tendons and bones are incredible – yet we only start to think about those forces when we’re buying new running shoes or trying to get over an injury. Suddenly the precise angle at which your foot hits the ground becomes an issue, the number of times each foot makes contact with the road and the length of time it spends there is of the utmost importance.

Through re-learning to run, I’ve come to appreciate what people have tried to tell me for years: that there’s more to run training than simply running, and that if you put a little bit of time into these complementary sessions, you’ll not only have a better chance against injury but will run faster into the bargain.

POWER

• Regularly featuring in sprint athletes’ training, plyometric drills – used to improve power – are useful for anyone who runs. The explosive force generated by these exercises is not something you’ll have to call on directly very often, but just as running at speeds above your race pace for short intervals helps raise your race pace, training your muscles to cope with the high load of plyometric drills makes them better able to cope when you’re running fast. Research on plyometric training for distance runners suggests these drills also help reduce ground contact time, meaning a faster run speed. And on the odd occasion you do need to call on a sprint – witness Alistair Brownlee literally sprinting out of T2 at ITU races – it won’t take it out of your legs for the rest of your run.

• It might seem a lot to ask to add these drills on top of your usual run volume – which you should keep up – but it doesn’t take long to see the impact that power drills can have on your running. Australian research in 2003 showed improvements in 3km running times with just six weeks of plyometric drills (three sessions per week). As well as strengthening your muscles, power exercises could help boost your running economy (the amount of energy and oxygen you use to run), delay fatigue in long runs, and some researchers believe the drills have a neuromuscular effect, helping your body learn efficient run movements.

• Done properly, plyometrics also improve core strength and balance, leading to fewer injuries and crossover benefits to cycling – one study on cyclists showed an improvement in 1km power, 4km power and lactate threshold after four weeks of plyometric and resistance training. However, these drills should be performed at maximum effort, so can be risky if they’re not done correctly. If possible, have a coach help you, and stop the drills if you feel any twinges in training afterwards.

EXERCISES:

1. STANDING LONG JUMP

Start in a squat with your feet hip-width apart, core held in tight and back straight. Make sure you sit back and not down in the squat, so your knees are not further forward than your toes. At the bottom of the squat, jump with as much explosive force as you can to travel as far as you can, swinging your arms to help with the movement and balance, and try to land firmly into the squat. To begin with, recover between each jump, then progress to a series of eight to 10 jumps in succession.

2. SQUAT JUMP

Similar to the standing long jump, but this time you’re aiming to jump as high as you can rather than as far as you can. Start in a squat, again checking your form so you have your core muscles engaged, back straight, shoulders rolled back and knees no further forward than your toes. Have your arms hanging down at the start of the movement, then spring up as high as you can, swinging your arms up above your head to aid the movement. Land back down, bending your knees to absorb the impact. Rest for 15-20secs between jumps and start with just five to 10 of them.

2. SPLIT JUMPS

Start in a split squat position with your knees at about 90 degrees, keeping your back as straight as possible and your elbows bent as if you were running. Jump as high as you can and switch legs mid-air, landing in a split squat with your legs the other way round. Do six to eight to start with.

4. BUNNY HOPS

Stand with your feet together, back straight, and bend at the knees and hips slightly. Keep your hands on your hips for balance; hop forward as quickly as possible in for 30-50m, bouncing on the balls of your feet. Repeat four to five times. This is best done on a running track or even lawn.

5. BOUNDING

On your track or lawn, bound forwards (a bit like a triple jumper), driving your lead knee high and not allowing your heel to drop to the ground between bounds. Keep good form with a straight back, driving your arms with the movement and keeping a bend at your elbows.

CADENCE

• Look at elite triathletes and runners in photos and you’ll notice their strong form and enviable stride length. What you might not see, even when they’re in motion, is just how quickly those strides are taken. Anecdotal evidence from elite runners suggests that 180 is about the minimum cadence for long-distance Olympians – that is, each foot hits the ground at least 90 times per minute. Just as a high stroke rate and long stroke length in swimming is a formula for fast splits, maintaining a good stride length while speeding up your running cadence makes you faster overall. Not only that but raising your cadence tends to reduce overstriding – landing with your heel down and foot way out in front, increasing braking forces – and improve running economy.

• Increasing your cadence consciously is tricky and, at first, you may find your strides are radically shorter. Smaller steps aren’t necessarily a bad thing, though. Learn to run with a faster cadence by using a cyclical running action – instead of striding forwards, your feet cycle around so your heel comes up and through before striking the ground directly underneath you; almost as if you were riding a bike. This in turn reduces ground contact time and impact and encourages a midfoot or forefoot strike, so you’re less likely to develop impact injuries and, once you’re used to it, should fatigue slower in long runs.

• You don’t need to be precise about your cadence but seeing measurable improvements is useful and motivating. You can combine the data with your heart-rate and speed to help find your ideal cadence. The most accurate way to do this, and to track it over time, is using a speed-and-distance monitor that has that function, such as Polar and Suunto’s top-end models with footpods. For a simpler, cheaper measure, set a countdown on your watch for 30 seconds and count the number of footstrikes on one side during that period. Double the number to get your cadence.

EXERCISES

1. BUM KICKS

Run with an exaggerated leg return – kicking your heel up towards your bum as you come through the stride. With each step, raise your lead knee so you’re trying to keep your foot underneath you, rather than keeping your knee down and kicking up backwards. The steps should be short and bouncy (don’t let your heel fully drop). Keep your torso upright and drive your arms back and forth just as you would when running.

2. HIGH KNEE DRILL

To begin with, perform this drill at walking speed; form is everything. With your back straight and a strong, upright stance, step forward slowly and deliberately, driving your lead knee as high as you can (as if trying to clear a hurdle). Make sure your pelvis is stable, your back stays straight and your foot is flexed throughout. Keep your shoulders relaxed, elbows bent and drive your arms. Progress to doing this at a slow run, making sure your form isn’t lost.

3. ANKLING

Start by walking through this exercise – take baby steps, putting the ball of the foot down first then bringing the rest of the foot down, as you inch forwards. Speed up the drill once you’re happy with the motion but keep it to a fast walk rather than a full-on run. Add it into your run warm-ups.

4. BULL AT THE GATE

Hold on to a post or wall and cycle each leg through the running action, pawing your foot at the ground (your heel shouldn’t touch the ground). Make sure your foot lands directly underneath you, and keep your hips and lower back still and stable. Start with one minute on each side

5. ARM SPEED

Practise driving your arms back and forth, with your elbows at right angles. Don’t twist your torso. Do this as fast as you can. Start by doing it standing up, then make it into a balance exercise by lowering into a single-leg quarter-squat and driving the arms quickly. Do 30 seconds on each leg

CONDITIONING

• Any triathlete who has been to a physio will have been admonished for their poor core strength. It’s a loose term that refers to strength in the torso, which helps you maintain good form and stabilises your body’s moving parts. Usually, working on core strength involves exercises for the deep abdominal muscles, the lower back and glutes (which help stabilise the pelvis when running). Most runners and triathletes consider core strength work to be an injury prevention measure, but one 2009 study showed that six weeks of core training could improve 5,000m running times. There’s also plenty of anecdotal evidence from the elite triathlon and running communities – you won’t find many pro athletes who neglect their core.

• The fastest triathletes put in regular hours of functional strength training. Surprisingly little research has been carried out on its effects on tri performance, but it’s deemed so important that British Triathlon now includes functional strength training for all young athletes joining its performance pathway, working with their coaches to target individual areas of weakness and learn good movement patterns. According to British Triathlon’s lead physio, Emma Deakin, her work is as much about performance gains as it is injury prevention – and since she works with two Olympic medallists, we’ll take her word for it.
• As well as bodyweight exercises and movement patterning, lifting heavy weights can be a useful addition to your training regime. Hitting the gym is traditionally more associated with sprinting than endurance running, but there’s evidence that lifting weights – both in explosive exercises and in traditional programmes – also works for long-distance athletes. It’s been shown to improve running economy, time to exhaustion, and – most importantly if you’re looking for a new PB this summer – 3km and 5km run times. The gains should cross over to your riding performance, too.

EXERCISES

1. HEEL DROPS

The key to this exercise is doing it slowly and keeping the movement controlled. Lie on your back with your spine in neutral (rock your pelvis back and forth to find the comfortable mid-point). Engage your core and draw your abs in without flattening your back. Raise both legs with your knees bent, so your thighs are at right angles to the floor. Slowly lower one leg at a time without allowing your pelvis to move; touch the heel on the floor and bring back up. Do two sets of 20, alternating legs.

2. SQUATS

Start with standard squats: facing a mirror, with your feet hip-width apart, back straight and core engaged, lower yourself down by bending at the knees and hips and sticking your backside out – at the bottom of the movement your toes should be in line with your knees if viewed side-on. Slowly move back up. Progress to doing this on one leg at a time, slowing the movement even more. Your hips should stay level throughout. If you’re struggling to hold your form, just do quarter- or half-squats at first

3. SIDE PLANKS

Lie on your side with your legs stacked, propped up on the elbow and forearm of your lower arm, with your top arm straight and relaxed on your side. Push up so your body is in a straight line, supported by your lower forearm/elbow and feet. Hold for as long as you can; repeat on the other side

4. SUPERMAN

Start on your hands and knees with your belly pulled in. Very slowly, keeping your hips and torso absolutely fixed, raise one leg back and up and the opposite arm up and forwards, until both are straight out. Slowly lower them back down and repeat on the other side. Do eight to 10 on each side

5. CALF RAISE/ LOWERING

Stand with your forefeet on a step (touching a wall for balance if necessary) and lower your heels down as slowly as you can, then slowly raise up onto the balls of your feet. Repeat 10-15 times. When you’re more comfortable, try this one leg at a time to make it harder.

Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

Join the conversation on the Triathlon Plus Facebook page, follow us on Twitter @TriathlonPlus.



Spring is officially here and for triathletes everywhere the warmer weather and longer days signal a certain delightful milestone in the annual calendar; you no longer need to spend endless mind-numbing hours on the turbo trainer and can actually get out and enjoy the freedom of the road – hopefully without the threat of snow storms! At this time of year it’s important to build up endurance and fitness, so long slow rides are the order of the day. To help you get back into the swing of things, we have dedicated this month’s challenge to cycling.

All you have to do to is clock 20 hours in the saddle before the end of the month…

As always, how you do it is up to you – we don’t care if you’re a cycling lunatic that wants to thrash out 20 hours in the saddle in one go, or whether you want to take things a little easier and just do an hour every few days until the end of the month.

Each one of you that successfully hits the 20 hour target will be entered into the prize draw and stand a chance of winning some top of the range helmets from Lazer.

Spot prizes

We are also going to be awarding spot prizes for:

• The longest individual ride logged.
• The most miles cycled.

Challenge status: This challenge is live

How To Enter:

1. Join this challenge group by clicking here and then selecting “join”. (You’ll need to be a registered member – click here to sign up if you’re not already a member)

2. Upload your activities and training sessions by Midnight GMT 30 April 2013.

3. Keep checking back to this page to see how you’re progressing on the challenge leaderboard

4.Tell the world about this challenge on Facebook & Twitter, #triathlonplus

5. That’s all there is to it; keep checking the group for leaderboard updates and to find out which members have won a TriRadar Training Zone prize.

Terms & Conditions:

Users are required to have a unique username (display name) in order to be entered into the Challenges – anyone with the default ‘Your Name Here’ username will not be entered into the prize draw. Set yours now under the ‘Settings’ tab.

TriRadar reserves the right to query or ignore any entries that it believes contain falsified data. Unless indicated otherwise, this challenge includes both outdoor and indoor activities. All activities must be logged by midnight GMT 30 April 2013. For all other standard terms and conditions, click here.

Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

Join the conversation on the Triathlon Plus Facebook page, follow us on Twitter @TriathlonPlus.



After the success experienced last year at the Virgin Active London Triathlon, Team Triathlon Plus has returned with new members to take on the challenge in 2013. This year’s challengers have been carefully selected to provide a broad spectrum of abilities, from those looking to survive their first-ever triathlon to those looking to smash their PB.

The dream team will be aiming to take on the Virgin Active London Triathlon’s Olympic distance race this July with the support of Tenn Outdoors, Team Carbon Bikes, Zone 3, Limar, Polar and Saucony.

You can keep up to date with the peaks and troughs of the team members’ efforts on our online Training Zone, where you will also find all the tools you need to take your triathlon training to the next level. Simply train with your ANT+ compatible device, upload to your personal online diary and analyse your results and measure your improvements to help you reach your full potential.

The in-house dream team. (Left to right: Rich, Aimee, Jek and John).

RICH SAGE

Occupation: Laundry business owner
Age: 38
Ability: Advanced

I’ve always been really active and I played football for Thornbury Town FC in South Gloucestershire until I was 35. I’m now 38 and started swimming and cycling seriously two years ago to keep my fitness up. From the beginning, I trained with some really experienced triathletes and eventually I learnt to keep up with them, in the pool and on the road.

I did my first triathlon in 1999 and loved everything about it – the pain, the intensity, the training but most of all the feeling when you cross that finish line utterly exhausted but equally exhilarated.

I now run a laundry business and I am fortunate enough to be able to do most of my training during the week. I tend to swim most mornings and either run or cycle during the day. Although I am a pretty decent runner, cyclist and swimmer when I do these sports individually, I struggle putting it all together and often feel that I don’t reach my full potential during multi-sport events. This fear is only exacerbated by the fact that I have heard that the transition area at the London race is a bit of a maul and difficult to navigate with people and bikes literally everywhere.

I really want to take advantage of the relatively flat course in London. I am aiming for a 30-minute swim time, a one-hour bike and a run split of 36 minutes. I am under no illusion that to get there I am going to have to train hard, but with the support of the team I am going to give it my all.

JEK BRADLEY

Occupation: Staff Writer, Triathlon Plus
Age: 25
Ability: Intermediate

Sport has always played a prominent part in my life and I spent most of my formative years playing tennis. However, by the time I left university it was clear that despite being a decent county player, I was never going to be the next Maria Sharapova – it was time to try something new.

So, with a borrowed wetsuit, an oversized bike and old running trainers, I entered and survived my first ever triathlon in 2010. The race flew by and it signalled the beginning of my love affair with the sport. I have completed loads of crazy endurance challenges since then, including cycling Land’s End to John O’Groats in six days, and 2013 is shaping up to be no different. I plan to attempt my first ever middle-distance race, Ironman 70.3 UK, before taking on the Virgin Active London Triathlon with the team.

Swimming has always been my weakest discipline in tri and my appalling technique means that I am often shadowed at events by a panic-stricken safety guy in a kayak who thinks I am about to drown. I have, however, knuckled down this winter and with the help of a very patient friend and coach, I no longer resemble someone who is in desperate need of lifeguard assistance.

My biggest hurdle is going to be staving off injury. I have an aversion to rest days and an over-enthusiastic attitude towards training. This means at the start of the season I’m usually burnt out or nursing a preventable injury – this time it’s plantar fasciitis. However, only fools fail to learn from their mistakes and I need to learn the art of patience if I want to achieve my full potential.

JOHN WHITNEY

Occupation: Staff writer, ProCycling
Age: 29
Ability: Intermediate/beginner

Ever since Alistair Brownlee won gold last summer and became a household name, I’ve lost count of the times people have pointed out that we look a bit alike. But what if the likeness stretches beyond our boyish good looks? Perhaps we also share a talent for triathlon? Sure, it’s unlikely, but I’ll soon find out.

I’ve run and swum a fair bit over the last decade but I’d never class myself as either a runner or a swimmer. It’s different with cycling. Most of my free time is spent on a bike, whether it’s training for a sportive or just socialising on a Sunday. My first racing license has just arrived, so 2013 is all about taking my interest – some would say addiction – to the next level.

All that said, you’re probably wondering why I’ve signed up to my first triathlon – my colleagues on the Procycling magazine certainly are. For me it’s all about the challenge of something new. I realised recently that I’ve never done the same event twice. I compete in one and move onto the next. It’s always somewhere new and always harder than what’s gone before. For me, it needs to be fresh and that’s how I see this triathlon at the moment, a race to get me out of bed and onto the road or into the pool in the mornings.

I won’t pretend I have no apprehension. While I’m pretty fit, it’s strictly bike fitness and on the few occasions I’ve run I’ve not been able to walk right for days. And just the idea of swimming in open water has left me waking in a cold sweat. That’s good, though. Playing it safe never got anybody, anywhere.

AIMEE HOPKINS

Occupation: Marketing Manager, Future Publishing
Age: 29
Ability: Beginner

My interest in triathlon came about by chance and during a momentary lapse into insanity I decided to enter a sprint triathlon last year. With little time to train, I huffed, puffed and staggered my way to the finish line. I was exhausted but had a real sense of achievement and a strange urge to do it all over again.

Six weeks later I was up to my neck in it in the Docklands for the sprint at the Virgin Active London Triathlon. It was quite an experience: the scale was incredible, the atmosphere was unique and I loved how first-timers, pros and celebrities were racing on the same day at the same venue.

I’m not one to shy away from a challenge and jumped at the chance to be part of the team. It’s a massive step up for me in terms of distance and I feel like I’m starting from scratch. I need to make improvements in all three areas and I’m looking forward to following a structured plan to help me get there. I have a lot to learn in a short time though, namely how to swim more than four lengths of a pool doing front crawl and how to use the gears on a bike properly.

Keep up with the team’s progress and follow them on Twitter: @TriathlonPlus #teamtriathlonplus

Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

Join the conversation on the Triathlon Plus Facebook page, follow us on Twitter @TriathlonPlus.



Triathlon Plus issue 53 focuses on how to improve your running and our main feature explains how achieving faster run splits is more down to nailing the technique rather than increasing mileage on the roads. We’ve also got a group test of the best cycling shoes as well as expert advice from the Brownlee’s physio, Emma Deakin, on how to stave off the dreaded cramp.

You’ll find Triathlon Plus issue 51 at all good newsagents and supermarkets or Save time and money by having every issue delivered to your door or digital device by subscribing to the print edition or buying digitally through Zinio or Apple Newsstand.

Scroll down for the full contents.

Triathlon Plus Issue 53

ON THE COVER

THIS IS YOUR WORLD

How the sport has been formed by spectacular running performances

GET READY FOR LONDON TRIATHLON

Follow Team Triathlon Plus’s training for the London Triathlon

7 RECOVERY BARS

We give you the verdict on seven protein-packed post-training snacks

15 SMART RUN MOVES

How to boost your running to be as fast as you can be

“I DITCHED THE EXCUSES AND LOST FIVE STONE”

Get in shape for tri

3 NEW WAYS TO SWIM FASTER

With these pool-friendly tips

6 PRO PACING TRICKS

Spencer Smith shows you how to manage your speed for faster splits

4 STEPS TO BETTER BIKING

Hook up a power meter to get the best from your bike training

FIND YOUR RUN LEGS – FAST

How Richard Horton beat the world on one hour’s running per week

RACE FOR GB

Your 8-week plans for sprint and standard-distance glory

9 EXPERT WAYS TO BEAT CRAMP

Stave off cramps with the help of the Brownlees’ physio

IRONMAN 70.3: GET YOUR RACE FUEL RIGHT

Pick the right nutrition to get to though middle-distance racing

15 TRI-BIKE SHOES

Find your perfect pair in our exhaustive group test

4 ULTRA AERO BIKES

Cervélo, Wilier, Isaac and BMC go head to head in our test of aerodynamic superiority

 EVERY MONTH

UP TO SPEED

All the latest news and tech plus our preview of the 2013 ITU WTS

MAILBOX

Shout about the sport you love!

SUBSCRIBE AND SHADE!

Get a free pair of Adidas Adilibria Halfrim II sunglasses worth £135 when you subscribe

RACE REPORTS

2013 racing begins with sizzling action from Abu Dhabi, Escape from Alcatraz and Ironman New Zealand

RACE LISTINGS

Find your next multisport event with our exhaustive directory

COMEBACK TALES

Rich Allen on how to maintain form at the end of a long run

TREW STORIES

There’s no I in team, says Steve Trew

GEAR

BRAND NEW KIT

The best new tri gear including Magura’s hydraulic brakes and Bontrager’s adjustable TT saddle

TRAINING ADVICE

IS SUGAR BAD FOR YOU?

We investigate whether sugar is the root of all evil for triathletes?

Triradar.com is the online home of Triathlon Plus – the best source of triathlon training advice, triathlon gear reviews and triathlon news.

Log your training for free at the TriRadar.com Training Zone.

Have every issue delivered to your digital device by getting Triathlon Plus through Apple Newsstand, Google Play or Zinio. Subscribe to the print edition with massive savings at MyFavouriteMagazines.

Join the conversation on the Triathlon Plus Facebook page, follow us on Twitter @TriathlonPlus.