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"24.02.2017 13:22:44" 220triathlon.com Brownlee brothers confirmed to take part in new triathlon relay event in Nottingham Up to 20 elite teams to take part in the inaugural British Triathlon Mixed Relay Cup on 2nd September, which will be televised live on the BBC A new elite mixed relay event will be staged in Nottingham on Saturday 2nd September 2017, with both Brownlee brothers attending the launch event - if you're a Home Nations member you can apply for priority grandstand tickets!
"24.02.2017 12:49:51" 220triathlon.com Ironman race day: 10 common mistakes Ironman racing is a long day and that means a lot can go wrong. But it doesn't have to if you have a methodical approach. Phil Jarvis, head triathlon coach at aerobicmonster.co.uk, points out the pitfalls we all should avoid. Ironman racing is a long day and a lot can go wrong. Phil Jarvis, head triathlon coach at aerobicmonster.co.uk, points out the pitfalls we all should avoid.
"24.02.2017 05:04:00" 220triathlon.com Improve your triathlon swim with these dry-land workouts Even if you can't get to the pool, you can still work on your swim strength. Here to help you build crucial swim endurance is Andy Blow Just because you can't get to a pool doesn't mean you can't work on your swim strength says Andy Blow - here are some tips for dry land swim workouts
"23.02.2017 23:09:00" 220triathlon.com Ironman triathlon training: being coached vs self-coaching Preparing for an Ironman and thinking about hiring a coach? Ironman pro Lucy Gossage and coach Nick Dunn debate the pros and cons Preparing for an Ironman and thinking about hiring a coach? Ironman pro Lucy Gossage and coach Nick Dunn debate the pros and cons
"23.02.2017 21:00:02" 220triathlon.com Open-water goggles: how to choose the right lenses Helen Webster explains the different tints and finishes of open-water goggles and which work best for different conditions Wondering which goggle lenses are the best for different conditions? Helen Webster explains the various tints and finishes...
"23.02.2017 19:01:17" 220triathlon.com How to overcome plateaus in your race performance Are you getting frustrated with this season's race results, despite training hard over winter? Read on… Did you suffer plateaus in your race performance last year despite training hard? Joe Beer explains how to avoid them
"23.02.2017 16:12:46" 220triathlon.com How to pedal efficiently Pete Bonfield explains how to develop the perfect pedal technique so you get the maximum output from your effort Pete Bonfield explains how to develop the perfect pedal technique so you get the maximum output from your effort
"23.02.2017 13:25:03" 220triathlon.com How to improve your front crawl breathing Step-by-step instruction to improve your swim breathing from Robin Brew Get your swim breathing right and you'll swim faster more easily. Get it wrong and you'll add time and fatigue. Robin Brew explains how to get it right
"23.02.2017 11:30:01" Timeline Photos Subscribe to our digital edition for less this weekend with our February sale! Download & open our app for more details here: http://bit.ly/2ljgEtH
"23.02.2017 11:04:05" 220triathlon.com 9 open-water swim problems and how to put them right Want to improve your open-water swimming? Glen Walker cites 9 common open-water swimming problems… and shows you how to overcome them Here are 9 common open-water problems that might sound familiar... with advice from Glen Walker on how to overcome them...
"23.02.2017 08:00:02" 220triathlon.com Seven essential tips for improving your running Do you want to run faster and reduce your risk of injury? Focus, cadence and impact reduction are just some of the areas to look at Alex Price shares 7 essential tips on how to improve your run game, cut PBs and reduce the risk of injury…
"23.02.2017 05:00:00" 220triathlon.com Becky Adlington's five top swimming tips If you are after swim advice, you could do worse than ask an Olympic legend Five swimming tips from legend Becky Adlington
"23.02.2017 02:36:01" 220triathlon.com A triathlete's guide to bike cadence How to find your optimum pedalling efficiency, then do a strong run on the back of it There's no 'one size fits all' advice for bike cadence, says Nik Cook. Here he explains how to find your optimum pedalling efficiency
"22.02.2017 20:59:01" 220triathlon.com How does smoking affect your lungs? Dr Leon Creaney explains the impact smoking has on your body, and how it affects your performance Are you a smoker trying to quit? Dr Leon Creaney explains the impact smoking has on your body... and your triathlon performance
"22.02.2017 19:01:01" 220triathlon.com 6 transition tips for exiting open-water Exiting open water is an often overlooked part of the triathlon swim, but it is where many seconds can be gained and lost. Chrissie Wellington shares her 6 top tips for getting out of the water efficiently… Seconds can be gained or lost on how efficiently you exit the water. Here are some tips from Chrissie Wellington
"22.02.2017 16:00:40" 220triathlon.com Protein: how much do you need? How much protein you should consume everyday when training for a triathlon depends on several factors says Renee McGregor. Here she discusses protein requirements for endurance athletes Just how much protein do you need when training and racing? Renee McGregor explains all
"22.02.2017 14:00:02" 220triathlon.com Shoulder impingement syndrome: exercises and management tips Suffer from shoulder impingement syndrome? Remedial massage and anatomy expert Kevin James explains how to maintain your fitness without making the condition worse Kevin James explains how to manage shoulder impingement syndrome so you can keep your fitness up without making it worse #ShoulderImpingementSyndrome
"22.02.2017 12:00:00" 220triathlon.com Triathlon bikes buyer's guide They may be heavier than road bikes, but a tri-specific steed can give you both extra speed and comfort during the second discipline Thinking about investing in a triathlon bike? Rob Banino explains what to look for
"22.02.2017 10:34:18" 220triathlon.com Gluten-free? How to get the fuelling for triathlons right Decided to go gluten-free, or wheat-free, but worried about getting the fuelling right? Dietician and sports nutritionist Renee McGregor has some advice Worried you might have #coeliacdisease and decided to go gluten-free? Renee McGregor explains how to get the fuelling right
"22.02.2017 08:00:02" 220triathlon.com Exercises to help triathletes recover from injury quickly and safely 220's resident physio offers some 'safe' exercises you can do to maintain fitness, increase strength and speed up recovery… Injured? Physio Emma Deakin explains how you can 'safely' maintain fitness, increase strength and speed up recovery
"22.02.2017 05:09:00" 220triathlon.com Two triathlon transition drills to practise for race season Perfect these exercises and you could become as fast as the Brownlees, if only in T1 and T2 As race season approaches, it's time to prioritise race-specific sessions. And the good news is that in triathlon's 'fourth discipline' of transitions, it is possible to become just as fast as the pros...
"22.02.2017 02:30:01" 220triathlon.com Five ways to stop your legs cramping out of transition Let our resident physio tackle the problem of calf cramp after T2 Did you suffer cramp in your legs when you exited T2 last year? Emma Deakin has some tips
"21.02.2017 23:30:00" 220triathlon.com How to pace pool-based swims Understanding your lactate threshold and Critical Swim Speed is key when there's no-one to pace yourself against, and can deliver big gains in speed efficiency Have you decided to enter a pool-based triathlon but are wondering how to pace yourself on race day? Fiona Ford explains how becoming familiar with your individual 'race pace' will ensure you don't burn out early.
"21.02.2017 21:00:01" 220triathlon.com Bianchi Oltre XR4 road bike review They have road bike heritage, prestige and elegance in spades. But how will Bianchi's latest serve as a triathlon-worthy bike? We mount the Oltre XR4 to find out… We said the Bianchi Oltre XR4 road bike was 'fast, light, comfortable, adaptable and very tri-friendly, but costly' and scored it 90%
"21.02.2017 19:02:00" 220triathlon.com Go with the flow How to maximise your pool turning and gliding When it comes to maximising efficiency through the water in a pool-based triathlon swim a good gliding and turning technique is crucial. Here is how to improve your gliding and turning
"21.02.2017 16:00:05" 220triathlon.com Kyaninga Triathlon returns in 2017: Gallery Fancy a new tri challenge in 2017? Then the Kyaninga Triathlon in Uganda could be just the ticket Want to race in exotic climes this year? How about Kyaninga Triathlon in #Uganda?
"21.02.2017 14:14:46" 220triathlon.com Emma Pooley: her 5 key preparation areas Emma Pooley's success at multisport racing stems from years of focussed training as a cyclist. Here's how she preps for triathlon and duathlon domination… Former top cyclist Emma Pooley explains how she preps for triathlon and duathlon domination…
"21.02.2017 12:00:04" 220triathlon.com What is cupping? We explain 'cupping' , the alternative therapy that's swept Rio During Rio 2016 US swimmer Michael Phelps appeared to be covered in large, purple welts over his back and shoulders. Called cupping, it is an ancient form of therapy that has increased in popularity. Hennie Helliwell explains all you need to know
"21.02.2017 10:35:36" 220triathlon.com How much triathlon training should children do? Chris Maxwell, head coach to the Chippenham Tristars, provides some useful guidelines on how much triathlon training children should do, taking into consideration their growing body, school work and other sporting interests. Just how much tri training should children do? Chris Maxwell of Maxwell Coaching provides some useful guidelines #triathlontrainingforkids
"21.02.2017 08:00:04" 220triathlon.com Sub-1hr session: race pace running Boost aerobic endurance and teach your body how to run at race pace in less than 60mins Boost aerobic endurance and teach your body how to run at race pace in less than 60mins
"21.02.2017 05:00:00" 220triathlon.com Sub-1hr session: Threshold beater How to raise your swim threshold – fast Want to increase your speed and fitness in the water, but strapped for time? Here's a sub-1hr workout that will help…
"21.02.2017 02:30:00" 220triathlon.com Bike race wheels: benefits for triathletes Race wheels are one of the most exciting triathlon gear purchases you can ever make. Nik Cook explores the real benefits of riding the bike leg with these specialist bike wheels. Wondering whether you really need race wheels? Nik Cook explores the real benefits of riding on these specialised wheels...
"20.02.2017 23:00:00" youtube.com How2Play - Triathlon Series. The Board Game Learn how to play Triathlon Series - The Board Game in just 10 minutes. Live the Challenge of the Trendiest Sport. Buy the game on http://www.afterracegames.... Can't get enough of triathlon? There's now a board game to play when you aren't training, working or sleeping...
"20.02.2017 21:00:00" 220triathlon.com How to curb a sweet tooth Struggling to defeat those sugar cravings? It's a common concern among many a multisporting athlete, but Renee McGregor is here to help you control your need for the sweet stuff… Rather too fond of the sweet stuff? Here's how to stop the cravings...
"20.02.2017 19:00:02" 220triathlon.com How to increase your swim speed Make sure you don't become last-man Charlie this season Fiona Ford explains how to improve your speed in the water
"20.02.2017 16:48:55" Timeline Photos Just landed... a custom-painted Dimond for our upcoming Tri Superbikes feature! What do you think?
"20.02.2017 16:06:01" 220triathlon.com Pro winter bike sessions Award-winning triathlon coach Joe Beer speaks to three of the sport's strongest cyclists to discover their favourite off-season sessions… 3 of the world's top triathletes; Jodie Stimpson, Cat Morrison and Phil Graves share their favourite bike sessions.
"20.02.2017 14:15:30" 220triathlon.com Female triathletes: the 10 greatest ever? We have discussed, debated and, frankly, argued furiously about who should make it onto our top 10 female triathletes of all time list... do you agree with our chosen 10? Here's our 10 greatest female triathletes ever - do you agree with our choices? And will Daniela Ryf move nearer the top spot by the end of 2017...?
"20.02.2017 12:34:49" Win a Swimovate PoolMate! Email firstname.lastname@example.org with your thoughts on anything tri-related... from your race plans, to your thoughts on the pros, to anything in multisport that's inspired you recently. A winner will be picked next month
"20.02.2017 12:05:32" 220triathlon.com Records fly at Challenge Wanaka 2017 Dougal Allan and Yvonne van Vlerken break course records at Challenge Wanaka in New Zealand, and Brit Laura Siddall sets new bike course record Records get broken in an amazing day of racing at Challenge Wanaka Triathlon 2017
"20.02.2017 10:51:57" 220triathlon.com Win Stryd 2.0 running power meter, worth £199 - Competitions New Running Gear are offering the chance to win the recently launched Stryd 2.0 running power meter #Competition #Win a Stryd 2.0 running power meter, worth £199, courtesy of New Running Gear
"20.02.2017 08:00:02" 220triathlon.com Get rid of 'swimmer's ear' Are you getting bad earache after swim training or racing? Let us help… Do you get bad earache after swimming? Andrew Hamilton has some advice
"20.02.2017 04:59:00" 220triathlon.com Chrissie Wellington on… Preparing right to smash your 'A' goal Four-time Kona queen on how to set goals, boost motivation and develop your training plan Decided what your A-race is going to be for the coming race season? Here are some tips for smashing it from Chrissie Wellington
"20.02.2017 02:25:00" 220triathlon.com Three steps to better swim sighting We show you the basic steps necessary for getting it right on race day Improve your sighting with these 3 tips from Joe Beer
"19.02.2017 23:45:00" 220triathlon.com Five ways to get better at hilly runs Feed your inner mountain goat to overtake the pack this season Hate running up hills? You're not alone, but as Nik Cook explains, if you can learn to love them you'll reap the rewards come race season...
"19.02.2017 21:00:17" 220triathlon.com 10 ways to take your Ironman racing to new heights this year Coach Joe Beer presents his top tips and sessions to take your long-distance performance up a notch 10 tips from Joe Beer for taking your long-distance performance up a notch this season...
"19.02.2017 19:25:07" 220triathlon.com Sub-1hr bike session: TT turbo Follow this advanced-level bike workout and come race day you'll be primed for a tank-emptying performance This is an ideal early spring turbo session from Nik Cook to prepare you for 10 and 25-mile TTs on race day.
"19.02.2017 16:41:51" 220triathlon.com Sub-1hr run drill: Good comeback Improve your pacing, run form and recovery with this 6km session for intermediate athletes This mixed-intensity 6km outing will teach you plenty about pacing, run form and recovery. Just don't start too quickly…
"19.02.2017 15:11:14" 220triathlon.com Triathlons for beginners: why you should take part For the newbie triathlete triathlons can be a daunting sport to start, but don't be put off, says elite triathlete Caroline Livesey, as you couldn't find a friendlier bunch of people willing to help you Know someone thinking about taking up tri? These words from pro Caroline Livesey will definitely convince them...
"19.02.2017 12:00:05" 220triathlon.com Conquer open-water swimming and race confidently Tempted to tri but worried about the swim? Fear not, coach Martin Hill has these tips! The race season is fast approaching – and if you're doing your first triathlon, you are probably most worried about the open-water swim. Here is some advice on how to race confidently
"19.02.2017 10:16:01" 220triathlon.com Sub-1hr session: Welcome to hell This advanced-level turbo trainer session is for the truly twisted triathlete A turbo session for the truly twisted advanced athletes among you that is a true test of pacing and recovery...
"19.02.2017 08:08:00" 220triathlon.com Mitochondria structure changes in elite athletes Endurance sports lead to significant changes in mitochondria quality in the athletes' muscles, shows new research. Scientists at University of Southern Denmark find endurance sports not only increases mitochondria numbers but also their quality & efficiency
"19.02.2017 04:56:00" 220triathlon.com Get better at running long and slow for Ironman Master the 'Steady Eddie' pace with our advice for stepping up in distance Mark Kleanthous explains how to master running long and slow for Ironman #IronmanTraining
"19.02.2017 02:30:01" 220triathlon.com 5 tasty chicken dishes for post-workout fuelling Quick and easy to prepare, these dishes are great for boosting protein intake Need some inspiration for meal times? Here are recipes for 5 tasty chicken dishes, filled with nutrients
"18.02.2017 23:55:00" 220triathlon.com Elite advice: Craig Alexander on why you should only try to control the controllables Three-time Ironman world champ Craig 'Crowie' Alexander, famed for his meticulous preparation, tells Paul Moore about his measured approach Three-time Ironman world champ Craig 'Crowie' Alexander explains why you should only try and control what you can control...
"18.02.2017 22:28:00" 220triathlon.com How to run like Gwen Jorgensen We ask the Olympic champ's coach Jamie Turner to talk us through her run form Want to run like Gwen Jorgensen? Her coach Jamie Turner talks us through her run form
"18.02.2017 21:07:00" 220triathlon.com Training plan: 8-week swim plan for triathletes British Triathlon swim coach Alan Rapley offers 24 carefully crafted pool sessions An 8-week swim regime with 24 pool sessions for busy people who train on their own.
"18.02.2017 19:30:00" 220triathlon.com 31 Ironman Hawaii highlights We count down 31 highlights from Ironman Hawaii since its inception in 1978 With its history stretching back almost as far as triathlon itself, IRONMAN Hawaii has become an institution among athletes. We count down 31 highlights from the race's history #Kona
"18.02.2017 16:58:56" Telegraph Sport We're live from Triathlon Show: London for a Q&A with former Olympic swimmer Mark Foster who will be revealing what it takes to break a World Record. Watch 220 Triathlon's Editor @Helen_Webster interview GB swimmer Mark Foster about swim technique and tips here! Spoiler: he also talks about stripping for charity...... #swimming #triathlon
"18.02.2017 16:46:00" 220triathlon.com Sub-1hr bike session: Leg overloader Our turbo workout for advanced-level athletes will help you develop your strength and lactate tolerance A turbo workout for advanced triathletes that will help develop your strength and lactate tolerance
"18.02.2017 15:16:02" 220triathlon.com Visualise your way to triathlon success like a pro Visualisation improves technique, boosts confidence and results in a faster you How visualising can help you perform faster and better...
"18.02.2017 12:18:31" 220triathlon.com Dealing with the dreaded 'runner's trots' It can happen to the best of us and is one of the most common running ailments - 220's experts Mark Kleanthous is here to break the taboo, and suggests how to control your bowel movements for a more pleasant run! Believe it or not, 'runner's trots' is a very common ailment among runners and triathletes, and can happen to the best of us. Mark Kleanthous has some advice....
"18.02.2017 10:30:23" Timeline Photos We've reduced our annual subscription price inside our app so you can now save 60%! Offer ends 26th Feb 17. Download & open our app here: http://bit.ly/2ljgEtH
"17.02.2017 21:08:00" It can happen to the best of us and is one of the most common running ailments - 220's experts Mark Kleanthous has some advice...
"17.02.2017 18:45:00" 220triathlon.com Xterra: 16 tips for race day from Ben Allen & Jacqui Slack An off-road triathlon will throw up many challenges unfamiliar to road triathletes. Pro triathletes Ben Allen and Jacqui Slack pass on some advice on how to cope... Planning an off-road tri this year? Here are some tips from XTERRA pros Ben Allen and Jacqui Slack
"17.02.2017 17:36:00" 220triathlon.com Don't let colds and flu stop you training Hate getting ill? Us too, yet triathletes may be more vulnerable to bugs than other people. We look at how to keep the immune system strong It's flu season - Here's how to stay healthy and keep training
"17.02.2017 14:19:40" 220triathlon.com How to recover from a triathlon so you are strong and ready for the next... Having a meticulous recovery strategy for when you cross the line will not only make the next week more bearable, but turn you into a stronger racer at your following triathlon James Witts explains how to recover from a triathlon better and faster so you This season make sure your recovery strategy is as meticulous as your preparation, so you get stronger and stronger...
"17.02.2017 13:45:01" 220triathlon.com Secrets of the pros: Nicola Spirig and Javier Gomez The top tri tips of the 2012 women's Olympic champion and men's Olympic silver medallist One from the archives: in 2013 London Olympic gold medallist Nicola Spirig and London silver medallist Javier Gomez Noya shared some of their training secrets
"17.02.2017 12:30:04" 220triathlon.com Joining a triathlon club - what are the benefits? Currently training as a lone wolf? RG Active Head Coach Dermott Hayes and 220 columnist Martyn Brunt make their cases for joining a tri club, and how it could transform your lifestyle and training for the better... Should you join a tri club? The answer is a definite 'yes', according to Martyn Brunt and Dermott Hayes. Do you agree?
"17.02.2017 11:45:00" 220triathlon.com Winter training – the small print If you're a triathlete then how do you juggle training, a full-time job and grim weather? British pro Susie Hignett shares her tips... Struggling to juggle training, a full-time job... and the grim weather? Here are some coping tips from British pro Susie Cheetham
"17.02.2017 10:03:43" 220triathlon.com Explained: plantar fasciitis We look at the causes, symptoms and cure for this common runner's injury, which starts out as pain around the heel and can quickly lead to an acute tear or rupture if ignored Suffer from plantar fasciitis? Physio Emma Deakin discusses causes, symptoms, and treatment
"17.02.2017 05:00:03" 220triathlon.com Three 'easy speed' tweaks for your swim technique From adjusting your head position to minimising splash and more, these will get you gliding Much more so than cycling or running, the key to swimming faster is a good technique. Here are 3 easy adjustments that will make you quicker
"17.02.2017 02:45:01" 220triathlon.com Five foods to boost protein intake Tired of chicken? Try adding these protein-packed ingredients to your diet Want to increase the amount of protein in your diet without racking up a huge bill at the butchers? Add these five ingredients to your shopping list...
"16.02.2017 23:53:00" 220triathlon.com How to become a professional triathlete Fancy your chances as a long-distance pro triathlete? Pro Nikki Bartlett explains the process Thinking about turning pro? Here's how...
"16.02.2017 21:55:01" 220triathlon.com How to stop your legs from sinking in the swim We explain how to solve the common problem of keeping your body level in the water Are you struggling to keep your body level when swimming? Joe Beer explains what you need to do to stop your legs sinking in the swim...
"16.02.2017 20:00:27" Timeline Photos Should you join a tri club? Martin Brunt and Dermott Hayes explain why the answer should be an overwhelming 'yes'!
"16.02.2017 18:42:00" 220triathlon.com Five quick, easy ways to test your health and fitness Try these simple ways to assess your fitness to race, from resting heart rate to the 'brownie point deficit' Joe Beer shares five tips for ensuring your fitness programme is on target
"16.02.2017 17:02:15" 220triathlon.com Block periodisation for triathletes, explained It's only for age-group contenders and elites but, if your body is bulletproof, it can unleash impressive gains James Witts explains all you need to know about block periodisation and how it can help make you bulletproof
"16.02.2017 14:14:17" 220triathlon.com 3 strength and conditioning exercises to help you stay injury-free Nick Beer explains 3 essential exercises that should be part of every training programme to help keep you injury-free, and gain maximum benefit and results from your training schedule. Nick Beer explains 3 essential exercises that will help keep you injury-free, and gain maximum benefit and results from your training schedule.
"16.02.2017 13:00:16" Timeline Photos We're changing up our letters page and want your thoughts on anything and everything tri! If you want to give a shout-out to an amazing race or club mate, have any tri-related gripes or just wish to share something witty, email us at
"16.02.2017 10:30:01" 220triathlon.com Six pros share their swim secrets From crocodile eyes to gym exercises and pool tools, here's some specialist inside knowledge Swim tips from 6 pros including Cassie Patten, 2008 Olympic open-water bronze medallist, Richard Stannard, seven-time world champion, and Harry Wiltshire, Ironman triathlete and former ITU racer
"16.02.2017 08:00:02" 220triathlon.com How long will it take to complete your first Ironman? Use our guidelines and a simple formula involving your PBs for Olympic distance and marathon to work out your predicted finishing time Wondering how long will it will take you to complete your first Ironman? Andrew Hamilton explains a formula that will help you predict your finishing time
"16.02.2017 05:00:02" 220triathlon.com Use your body's core muscles to improve swim stroke efficiency Top triathlon coach Darren Smith explains why technique is as important as strength when it comes to maximising power transfer through the water Do you rely on your arms to propel you through the water? Top coach Darren Smith explains why using your body's core muscles is the key to swimming faster with better technique – and describes how to achieve this.
"16.02.2017 02:30:00" 220triathlon.com Ironman ability: is it in your genes? Is your endurance capacity in your genes? A new study by Australian researchers attempts to uncover whether there's a perfect Ironman genotype… How much of your ability is down to your genes? James Witts examines the evidence
"15.02.2017 23:19:00" 220triathlon.com Explained: why lactic acid is your friend, not foe Despite its reputation as a performance limiter, we reveal how lactic acid is actually what boosts your aerobic and anaerobic power… James Witts explains why lactic acid isn't all bad...
"15.02.2017 20:47:00" 220triathlon.com How to improve your swim kick efficiency and save more energy for the bike and run We explain why you should focus on kick technique rather than spare your legs for the triathlon disciplines still to come, and suggest some drills to help Why and how you should focus on creating an effective swim kick so you can save energy for the bike and run
"15.02.2017 20:30:02" Timeline Photos Got a swim/bike/run, nutrition or injury question? We're making a few changes to the mag and our new Reader Rescue section will offer the perfect opportunity to have your question answered fully by one of 220's experts! Email email@example.com
"15.02.2017 19:00:01" 220triathlon.com Age vs Ironman: older, wiser, faster? You may not be able to turn back the clock, but getting older doesn't have to end your triathlon ambitions Getting older doesn't necessarily mean getting slower...
"15.02.2017 16:01:02" 220triathlon.com Run jackets: 11 of the best reviewed A run jacket that battles the elements will provide an essential surge to your training. Matt Baird tests and rates 11 running jackets Need a new run jacket for cold and wet days? We test and rate 11 of the best
"15.02.2017 14:08:30" 220triathlon.com Triathlon nutrition: 6 tips for the off-season Adapting your fuel intake during the triathlon off-season is essential. But don't forget to experiment with and enjoy your nutritional consumption… Keep your nutrition on track, even in the off-season, with these tips
"15.02.2017 12:13:26" 220triathlon.com Mountain biking benefits for triathletes Winter is the perfect time of year to take your bike off-road. Andy Wadsworth shows you why mountain biking offers invaluable training benefits for triathletes Former amateur XTERRA triathlon world champ & World Cup cross country racer Andy Wadsworth explains why mountain biking will help your bike handling skills (and if you want further proof ask Flora Duffy!)
"15.02.2017 10:26:13" 220triathlon.com Off-season sports psychology: 6 tips for a winning mindset Planning, positivity and brain manipulation will have you starting the new tri season on a flyer. Here's how to build your multisport mental fortitude… Now is the perfect time to hone a winning mindset. Here are 6 tips for building your multisport mental fortitude out of race season
"15.02.2017 08:00:01" 220triathlon.com How much does alcohol affect race performance? We take a look at whether a few jars on Friday night can ruin a week of diligent training Ever wondered how much alcohol affects your performance? Our experts Andrew Hamilton, a sports scientist and experienced triathlete, and four-time Xterra world champ Conrad Stoltz give their thoughts…
"15.02.2017 05:02:00" 220triathlon.com 12-step guide to mastering duathlon Fearful of the first run? Panicked over pacing? Weary of racing in the cold? Here are the world's best pro and age-group duathletes and their 12-step guide to du heaven… It's duathlon time and here are 12 tips for getting the run, bike, run mastered
"15.02.2017 02:30:00" 220triathlon.com Ice baths: new research questions benefits for exercise recovery The Physiological Society has released new research on the benefits of ice baths for post-exercise recovery. What are the true benefits of ice baths? James Witts investigates...
"14.02.2017 23:15:00" 220triathlon.com Go confidently from pool to open water with Adam 'Oceans 7' Walker UK record-breaking swimmer offers practical advice for everyone, from beginner to advanced athletes, plus a bread-and-butter training drill Swimming coach and long-distance record holder Adam Walker explains how to go confidently from pool to open water
"14.02.2017 21:00:02" 220triathlon.com Keep your run fitness up with a foot injury It's every runner's nightmare – we look at how to train without inflicting more damage Don't let a foot injury affect your run fitness. Here's how to keep training without making it worse
"14.02.2017 19:00:03" 220triathlon.com Healthy eating: sports supplements vs nutritious food What's better when training and racing – 'real' nutritious food or sports supplements? Top nutritionist Nigel Mitchell explains how to choose the best products to support your training Just how many supplements do you really need to take? Nigel Mitchell explains all
"14.02.2017 16:01:00" 220triathlon.com Run faster off the bike Bike and run training in a high-intensity session? That will get the blood flowing. Andy Bullock shows how to take your performance to the next level Andy Bullock explains how to get your body needs used to biking after a swim and running after a bike, as the longer it takes to adapt to the new discipline in a race, the longer you'll be at a sub-optimal pace.
"14.02.2017 14:37:23" 220triathlon.com Move up to Olympic distance on three training sessions a week Check out our advice if you're planning on moving up from sprint distance but pushed for time Want to move up to Olympic distance but can only commit 3 training sessions a week? It can be done says Joe Beer. Here's how...
"14.02.2017 12:18:56" 220triathlon.com 21 triathlon tips from the world's best triathletes From Olympic medallists to world champions, some of the sport's greatest triathletes share their top tips on everything from nutrition to race day tactics and recovery 21 tips from some of the world's best, from Ali Brownlee to Flora Duffy, Chrissie Wellington to Joe skipper
"14.02.2017 11:30:00" 220triathlon.com Brownlee and Lawrence join Bahrain Endurance 13 Olympic gold medallist Alistair Brownlee and Ironman 70.3 World Champion Holly Lawrence are the latest athletes to join the long-distance tri team Bahrain Endurance 13. Alistair Brownlee and Ironman 70.3 World Champion Holly Lawrence have joined tri team Bahrain Endurance 13
"14.02.2017 09:05:27" 220triathlon.com "I can still medal in Tokyo," says Javier Gomez Exclusive Q&A with the five-time ITU world champion Javier Gomez Noya talks recovery, 2017 plans, and medalling at #Tokyo2020
"14.02.2017 07:00:01" 220triathlon.com 10 reasons why you should always, without exception, date a triathlete... Martyn Brunt explains why it's not just the perfectly honed physique of a multi-sport athlete that make them excellent dating material... Today is #ValentinesDay and to celebrate here is why you should, always, date a triathlete...
"13.02.2017 12:00:03" 220triathlon.com Bike power meters for triathletes: what to know Our in-depth guide to bike power meters and their uses for triathletes Thinking about investing in a power meter? Here's what to know
"13.02.2017 11:30:03" Timeline Photos Save 60% with an annual subscription to our app & receive instant access to the current issue for FREE! Download & open the free app here to find out more: http://bit.ly/2ljgEtH
"13.02.2017 10:19:13" 220triathlon.com 8 triathlon gear upgrades for the advanced triathlete You are now a seasoned triathlete and your tri rig is nearly complete, with an all-round aero set-up waiting to tear through the air. So what are the key final touches? Are you now a seasoned triathlete that wants to turn from completer to competitor? Here are some upgrades that will help...
"13.02.2017 05:00:03" 220triathlon.com Free swimrun training plan Inspired to try swimrun? Make sure you are fully prepared for the sprint distance with this 12 week training plan from endurance sport coach Nicolas Remires. Does this year's plans include your first #swimrun? If so here's a training plan that might help
"12.02.2017 21:07:44" 220triathlon.com Inside Gwen Jorgensen's pre-Olympic training camp What does it take to be the reigning world champion and favourite for Olympic gold? 220 headed to Gwen Jorgensen's Olympic training camp in Spain to find out What does it take to become Olympic champ? We visited Gwen Jorgensen's pre-Olympic training camp to find out
"12.02.2017 19:20:51" 220triathlon.com Should you trust your bike power meter? Know what your power output should be for an Ironman bike leg, but worried this doesn't allow for fitness/injury issues and wondering whether to trust the power meter on race-day or should you should back off if you are not feeling comfortable? Joe Beer Wondering how much you should trust your power meter or whether you should also go off feel? Joe Beer explains all...
"12.02.2017 17:27:35" 220triathlon.com Swimming with fins: how to use fins to improve swim technique John Wood explains the differences between swimming with long and short fins, their benefits and the best fin swim sets Flummoxed by fins and whether to go long or short? John Wood explains all you need to know
"12.02.2017 11:45:00" 220triathlon.com Improve your open water starts Practice them in the pool with no-push starts Wondering how you can practice open-water starts? Simon Ward has some tips...
"12.02.2017 08:20:33" 220triathlon.com Triathlon recovery techniques Good recovery can also start before your training session begins The effort you invest in a training session can be undone if your recovery techniques aren't up to scratch and your body takes longer to repair itself. And, good recovery doesn't start when the session ends...
"11.02.2017 19:51:57" 220triathlon.com Chrissie Wellington's 10 top tri kit essentials If anyone knows what tri gear you need (and don't need) to race, it's Britain's four-time Kona queen New to tri and feeling swamped by kit choice? Kona Queen Chrissie Wellington explains the tri gear you need (and don't need) to race
"11.02.2017 17:17:21" 220triathlon.com Jan Frodeno's sub-1hr session: 1km run reps Increase your speed, pace awareness and technique with this key track session for intermediate athletes from Germany's Jan Frodeno Learn from the best: a sub 1hr run session from the Ironman master Jan Frodeno
"11.02.2017 12:00:04" 220triathlon.com 4 pool swim sessions for triathletes John Wood has put together four swim set examples. Three are targeted towards one main skill: endurance, speed or open-water skills; while the final one is designed to help newer swimmers progress, ready to step up to the others. 4 swim sets from John Wood: 1 for endurance, 1 for speed, 1 for open-water practise and 1 for beginners
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"11.02.2017 08:00:01" 220triathlon.com First tri training plans for swimmers, cyclists and runners Three weekly guides for newbies from a single sport background New to triathlon? Whether you are strongest in swimming, cycling or running, there is a training plan below that will help you get up to speed in the other two disciplines, and avoid blowing up in your first event.
"10.02.2017 22:30:00" 220triathlon.com What to look for in a tri wetsuit Why a triathlon wetsuit is worth the investment and what to look for when buying Need a new wetsuit for this season? Here's what to look for so you get the right one for you...
"10.02.2017 20:01:00" 220triathlon.com 7 triathlon kit upgrades for beginners that don't cost a fortune You've just started in triathlon and have got yourself a bike and a pair of trainers, but what are the key upgrades to provide comfort – and some time-shaving – come race day? Have you just started in tri and wondering what other key pieces of kit, apart from the bike, you'll need race day? Here's 220's guide to what will keep you comfortable, and speedy, without costing the earth
"10.02.2017 16:00:13" 220triathlon.com 10 reasons why you should always, without exception, date a triathlete... Martyn Brunt explains why it's not just the perfectly honed physique of a multi-sport athlete that make them excellent dating material... We have had 'why you shouldn't' but with #ValentinesDay coming up we thought we would explain why you should, always, date a triathlete... Take it away Brunty...
"10.02.2017 13:45:00" 220triathlon.com How to build the ultimate triathlete Which sporting background brings the best chance of triathlon success? We compare swim, bike, run and team sports to find out Which sporting background do you think brings the best chance of triathlon success? We compare swim, bike, run and team sports to find out...
"10.02.2017 11:30:00" 220triathlon.com How to pace the bike leg and use your gears effectively Mastering your gears and pacing is key to not only a fast bike, but a strong run, too. Pete Bonfield's got all the techniques you'll need to improve your ride… Pete Bonfield explains how to master the gears and pacing so your bike split is faster than ever, while leaving you strong for the run
"10.02.2017 06:49:21" 220triathlon.com $1.5 million dollar Super League Triathlon unveiled The Brownlees, Javier Gomez and Mario Mola join new race series to launch in Australia The Brownlees, Javier Gomez and Mario Mola join new race series that has a $1.5 million dollar prize purse
"09.02.2017 21:00:01" 220triathlon.com Treadmill sessions for sprint, Olympic and middle distance triathlons Want some new treadmill workouts? We round up three drills, plus some essential tips While the weather's grisly many of us turn to the treadmill to keep logging our winter runs. Here are three training sessions – one each for sprint, Olympic and middle distance racers – as well as some tips on how to make the most of the treadmill
"09.02.2017 19:00:02" 220triathlon.com Sub-1hr swim session: Pacing changes Increase speed, lung capacity and acclimatisation for race day Master this pool fartlek to increase your speed, lung capacity and acclimatisation for race-day
"09.02.2017 16:14:55" Save 60% with an annual subscription to our app & receive instant access to the current issue for FREE!
"09.02.2017 16:00:09" 220triathlon.com Is a road bike or triathlon bike best for a hilly Ironman? Mark Kleanthous explains how to decide which bike is most suitable for the Ironman course you're racing. Entered a hilly Ironman and wondering which bike is best, a roadie or a tri bike? Mark Kleanthous explains how to make the right choice
"09.02.2017 13:45:01" 220triathlon.com Henri Schoeman unveils his new Hypervox South African Henri Schoeman reveals his new ride, a custom painted SwiftCarbon Hypervox, for 2017 Henri Schoeman reveals his new SwiftCarbon South Africa Hypervox for 2017 season
"09.02.2017 11:51:01" 220triathlon.com Dave Scott's five tips for improving your swim technique for triathlon Struggling with your swim? Six-time Ironman champ and coach Dave Scott has these tips to make you faster and more efficient Here are Dave Scott's five swim technique tips for triathletes looking to improve their swim stroke.
"09.02.2017 10:30:00" 220triathlon.com Nutrition myths busted! Does coffee help you lose weight? Will eating lots of protein make you look like Arnie? Our nutritionist Nigel Mitchell is on hand to debunk the old wives' tales of sports nutrition... Fact or fiction? Nigel Mitchell debunks five misconceptions when it comes to effective sports nutrition....
"09.02.2017 08:00:06" 220triathlon.com How much buoyancy does your triathlon wetsuit need? Your swimming style will dictate the thickness of your choice of suit, says Andy Blow Are you in the market for a new wetsuit and wondering how much buoyancy you need? Andy Blow explains all...
"09.02.2017 05:00:00" 220triathlon.com What is bike threshold training? We examine what it is, how long and how often you should do it for Want to build up your lactate tolerance? Here are 2 run drills that will help...
"09.02.2017 02:30:00" 220triathlon.com Four bike drills to improve your triathlon times Put more weapons in your cycling arsenal with these workouts Four bike drills that will help improve your times...
"08.02.2017 23:15:01" 220triathlon.com Triathlon gear buying guides From triathlon-specific bikes to sophisticated GPS watches you could spend a fortune buying triathlon kit and equipment, each piece of triathlon equipment promising to make the difference to your training and race performance. Here are some triathlon gear Looking to buy new triathlon kit for the start of the new season? Then check out our buying guides as they have info on all you need, from tech to bikes, wetsuits to laces
"08.02.2017 21:00:02" 220triathlon.com Master your first open-water triathlon - expert swim tips Nervous about your first race in open-water? Don't be. Here are Olympic and Commonwealth swimmer James Parrack's top tips... Commonwealth silver medal-winner James Parrack passes on his tips for open-water swimming
"08.02.2017 18:56:00" 220triathlon.com How to train for your first Ironman Training for your first Ironman triathlon race should not solely be focused on increasing volume while neglecting everything else, says Spencer Smith. Here are his top 10 tips Signed up for an Ironman and nervous about what you have taken on? Here are 10 tips from pro Spencer Smith
"08.02.2017 16:00:07" 220triathlon.com 22 steps to a better triathlon swimming technique Mario Mola's coach Joel Filliol, who also guided Simon Whitfield to 2008 Olympic silver, explains how to improve your swim with tips on everything, from breathing and wetsuit choice to technique and training Mario Mola Díaz coach Joel Filliol shares his top tips for improving your swim technique
"08.02.2017 13:45:00" 220triathlon.com First look: 2-Spoke M5 carbon wheels Will these wheels turn crosswinds into free speed? We take a look at some unusual wheels from 2-Spoke We take a first look at 2-Spoke M5 Carbon Wheels, claimed by the manufacturers 'to save up to two and a half minutes over a 'typical' carbon three spoke wheel in a one hour'
"08.02.2017 12:11:39" 220triathlon.com What is quadrathlon? If triathlon isn't enough why not try quadrathlon? As well as the three disciplines of tri this multisport also includes kayaking for the true adventure sport junkie Bored of racing three sports and want a new challenge? Then why not try four sports, and go for a #quadrathlon? As well as the swim, run and bike there is a kayak leg....
"08.02.2017 11:01:09" 220triathlon.com How to manage Raynaud's Syndrome when running Triggered by the cold, those with Raynaud's can endure excruciating pain and numbness in their hands and feet, as well as other extremities. Raynaud's sufferer and keen marathon runner Susie Hoare shares her top tips for managing the condition when Suffer from #Raynauds Syndrome and hate the cold weather? Sufferer and keen marathon runner Susie Hoare shares her top tips for managing the condition when running in the cold
"08.02.2017 08:56:41" 220triathlon.com Going somewhere hot this year? We tell you how to get ready for warm-weather racing without leaving the UK Planning to race somewhere hot this year? Andy Bullock explains how to acclimatise without leaving the UK
"08.02.2017 04:53:00" 220triathlon.com Three of Chrissie Wellington's favourite pool-based swim sessions Try these drills from Britain's four-time Kona queen, then transfer them to the open water Chrissie Wellington shares 3 of her favourite pool drills
"08.02.2017 02:40:00" 220triathlon.com What is fartlek training? Fartlek means training at different paces and speeds within one training session and can be applied to all three triathlon disciplines; swimming, cycling and running. For example a run workout could include faster pace periods intermixed with periods at a Paul Larkins explains all you need to know about #fartlek training
"07.02.2017 23:15:00" 220triathlon.com Bike legs: 6 of the world's most scenic Beyond high speeds and the adrenaline rush, you can't beat triathlon for enjoying the best of Mother Nature. Here are 6 of the world's most stunning, must-do, bike legs that you need to add to your bucket list… Need some inspiration to help get you through winter training? Here are 6 of the world's most beautiful bike legs
"07.02.2017 21:00:00" 220triathlon.com Get better at hill climbing on the bike Is the key to go on long rides, or short ones, fast or slow…? We take a look Hate cycling up hills? Mat Brett explains how to improve your hill riding
"07.02.2017 19:00:02" 220triathlon.com 3 essential duathlon training sessions Increase your duathlon race speed and minimise the pain with these proven training sessions from Nik Cook… Got a duathlon coming up? Here are 3 essential training sessions #DuathlonTraining
"07.02.2017 16:00:10" 220triathlon.com How to clean your bike during the winter Nik Cook explains exactly how to clean your bike so it keeps running smoothly Ever wondered just how you should clean your bike so it stays pristine? Here's Nik Cook's step-to-step guide
"07.02.2017 13:45:00" 220triathlon.com 7 ways to stop the PB brag in its tracks… Hate getting stuck listening to fellow triathletes talking about their best times at great length to you when you are not really interested? Our Brunty explains how to stem the tidal flow... Hate getting cornered talking about PBs? Here are Martyn Brunt's top tips for stemming the tide
"07.02.2017 11:44:46" 220triathlon.com Triathlon wetsuits: 14 of the best tested and rated 14 tri-specific wetsuits, for every budget, are put to the test by Matt Baird and Jack Sexty. The first 7 are priced £100-£300 while the final 7 are priced £300-£600 In the market for a new wetsuit? We review 14 of the best...
"07.02.2017 10:30:00" 220triathlon.com How to overcome 8 common bike and run leg fears Tim Heming explains how to overcome 8 common bike and run fears, which can include everything from potential kit conundrums to toilet troubles… Worried about the bike and run legs? Tim Heming explains how to overcome 8 common fears
"07.02.2017 08:00:05" 220triathlon.com Sub-1hr swim session: Long-course peaking This 60min swim session for intermediate athletes will help you break 60mins over the iron-distance swim Are you looking to crack 60mins for your iron-distance swim? Mark Kleanthous shows you how to manage your race pace…
"07.02.2017 05:02:00" 220triathlon.com Ironman nutrition: plan for success and nail the fuelling Make it memorable for the right reasons with our advice for the bike and run legs Going long this year? Make your Ironman memorable for the right reasons with these tips on how to organise your nutrition on the bike and run legs
"07.02.2017 02:30:01" 220triathlon.com Running found to reduce knee inflammation Despite common belief running can actually help reduce joint inflammation in the knee new research has found. Scientists from BYU (Brigham Young University) find running is good for your knees
"06.02.2017 23:15:00" 220triathlon.com Nine of the world's most amazing swimming pools With incredible photos of London's new 'sky pool' breaking cover, we take a look at the rest of the world's biggest, boldest and scariest baths Fancy doing your swim training somewhere slightly more exotic than your local pool? Here are nine of the world's most amazing swimming pools worth visiting!
"06.02.2017 21:15:00" 220triathlon.com The top 15 Kona greats of all time Just who are the greatest Ironman World Championship triathletes ever? We have argued, debated and discussed the many contenders, and come up with our top 15 Kona greats of all time - do you agree with our choices? Just who are the greatest IRONMAN Kona triathletes of all time? After a lot of arguing here are our top 15 - do you agree?
"06.02.2017 19:00:04" 220triathlon.com How the 'Ocean Walker' swim stroke can benefit triathletes Swimming coach and long-distance record holder Adam Walker shares the stroke that enabled him to keep swimming when doctors were saying he should give the sport up 7 oceans swimmer Adam Walker explains how the stroke that enabled him to keep swimming when doctors were saying he should give the sport up could help triathletes
"06.02.2017 16:00:06" 220triathlon.com The best bike boxes for triathletes If you're taking your beloved bike abroad, it's essential to make sure it arrives safe and sound. Jack Sexty finds out which of these bike cases tick all the boxes…. Heading abroad with your bike and need a bike box? We review 3 of the best
"06.02.2017 13:45:00" 220triathlon.com Glasgow to host toughest open-water endurance race The challenging open-water swimming race and climb, Red Bull Neptune Steps in Glasgow, is set to return on 18 March for the third year running. Fancy an icy swim challenge this March? Red Bull UK's toughest open-water swim race, the Neptune Steps in Glasgow, returns 18 March. As well as swimming the cold waters of the Forth and Clyde Canal this unique race involves negotiating 8 lock gates...
"06.02.2017 11:50:00" 220triathlon.com The swim leg: 11 common fears and how to overcome them The swim may be the shortest discipline in triathlon, but it is often the most feared. Here's how to overcome the most common swim fears… The swim is often the most daunting of all three disciplines, both for the newbie and the more experienced triathlete. Tim Heming explains 11 common fears and how to overcome them
"06.02.2017 11:29:20" triathlonshowlondon.co.uk Home | Triathlon Show: London The UK's largest Triathlon Show returns to ExCeL, London in February 2017 giving you the chance to find out everything you need from the world of swimming, cycling and running to help you prepare Book your tickets to the Triathlon Show London and save 10% using the code 22010
"06.02.2017 10:30:01" 220triathlon.com What is a detox and is it necessary? After a period of excess (which might have happened during the off-season!) there's often a suggestion of needing a detox, a purification of all the self-indulgence. So what is a detox? What does it really involve? And is it truly necessary? Renee After a period of over-indulgence it is often tempting to detox. But is that beneficial? Renee McGregor examines the truth...
"06.02.2017 07:50:00" 220triathlon.com How to… keep your torso steady when working hard on the bike We share some exercises to stop your upper-body rocking when going all-out on two wheels Want to keep your upper-body steady when going hard on the bike, to ensure maximum power and efficiency? Former 220 editor Mat Brett outlines some exercises you can do…
"06.02.2017 05:00:01" 220triathlon.com Adam Walker's seven ways to improve your swim this spring Britain's record-breaking swimmer shares his advice on kickstarting your swim this season 7 oceans swimmer Adam Walker shares his top tips for improving your swim
"06.02.2017 02:45:00" 220triathlon.com Sub-1hr session: Skilful swimming Build all-round fitness and hone technique with this 60min swim workout for advanced-level triathletes An aerobic swim session for advanced athletes, from John Wood of Tri Coaching, that will help you build all-round fitness, hone your technique and, he says, it won't be too taxing on your body....
"05.02.2017 23:00:00" 220triathlon.com Key training sessions from Viceroys Triathlon Club Founder Mark Yeoman talks us through some of the workouts that have helped his Surrey club reach top-flight success Viceroys Triathlon Club founder Mark Yeoman shares some of the workouts that have helped his Surrey club to success
"05.02.2017 21:09:00" 220triathlon.com Triathlon cycling technique: 10 common mistakes on the bike leg Cycling coach Nik Cook explains 10 common mistakes triathletes make on the bike leg and how to put them right Nik Cook explains 10 common mistakes triathletes make on the bike leg and how to fix them
"05.02.2017 18:50:01" 220triathlon.com Six common swimming struggles for beginners From knowing what to focus on to getting daunted by the pool environment, coach Joe Beer offers help If you are new to tri the chances are you are most worried about the swim. Coach Joe Beer explains how to overcome the six most common setbacks.
"05.02.2017 17:08:13" 220triathlon.com Tri-suits: 14 of the best reviewed, tested & rated Need a comfy and fast tri-suit to match your triathlon needs this season? We test and rate 14 of the best tri-suits on the market. The first 7 are vested, while the last 7 are sleeved Want a new #trisuit for this season? We test and rate 14 of the best
"05.02.2017 14:26:00" 220triathlon.com 4 ways to get your run up to race speed Nik Cook explains how to sharpen your run fitness so you can finish the run leg of a triathlon with a bang Want to improve your 10k run pace? Here are 4 sessions from 220's run coach Paul Larkins
"05.02.2017 12:15:01" 220triathlon.com Brownlee Brothers: top 5 moments Time to take a look at the awesome Brownlee brothers' top tri moments... With #WTSAbuDhabi less than a month away, here are our favourite 5 tri moments from The Brownlee Brothers - wonder what's in store for them this season #cantwait
"05.02.2017 10:03:01" 220triathlon.com Sports psychology for triathletes: 11 tips for improving your mental strength Honing your tri mindset is an underrated – yet invaluable – tool for improving your swim/bike/run performance. Here are the world-beating athlete and coach Siri Lindley's top sport psychology tips… Make sure your tri mindset is a winning one next year with these tips from world-beating athlete and coach Siri Lindley
"05.02.2017 08:07:01" 220triathlon.com How much time does drafting save when swimming? A heck of a lot, actually – we reveal how to maximise the gains on offer Wondering how much time you can save by drafting off another swimmer? Coach and Ironman veteran Mark Kleanthous explains what's in it for you…
"05.02.2017 05:30:01" 220triathlon.com 7 open-water swim myths busted Fact or fiction? Triathlon swimming coach Dan Bullock explains the truth behind the open-water swim myths Dan Bullock explains the ope-water swimming myths to believe and the ones to ignore....
"05.02.2017 02:36:01" 220triathlon.com Plyometric exercises for triathletes Boost muscular power, explosiveness and, ultimately, performance Heard about plyometric training? Physio Emma Deakin explains how it can benefit triathletes and 4 exercises to try...
"04.02.2017 23:55:01" 220triathlon.com Race fatigue: how to beat it mentally and physically French sports scientist Romauld Lepers examines how fatigue affects performance and how to overcome it Don't let fatigue get the better of you with these tips
"04.02.2017 21:59:00" 220triathlon.com Triathlon psychology: how to understand your personality to achieve your goals Setting goals, retaining motivation and understanding your personality are the three essentials to your best season ever. Prepare for a new personal best with sports psychologist and top triathlete Dr Victor Thompson Developing a better understanding of sports psychology and what makes you tick will help you perform better says Dr Victor Thompson. Here he explains how...
"04.02.2017 19:45:00" 220triathlon.com How to use swimming paddles John Wood explains how to use, and train with, swimming paddles and how your swim technique can benefit from them Heard swim paddles could improve your technique but unsure how to use them? John Wood of Tri Coaching explains all
"04.02.2017 17:22:55" 220triathlon.com Ironman nutrition: what to carry on the bike Wondering how much fuel to carry on the bike and whether to have all your nutritional needs packed up, or rely on some stops at aid stations? Simon Ward offers some advice... Wondering how much fuel to carry on the bike and how much to depend on aid stations? Here is some advice from tri coach Simon Ward
"04.02.2017 15:27:49" 220triathlon.com Free 6-month Ironman 70.3 Training Plan Plot your sessions now with our downloadable six-month middle-distance triathlon training plan from Dermott Hayes Competing in a 70.3 and need a plan? Here's one all ready for you...
"04.02.2017 08:59:00" 220triathlon.com Heart-rate variability: what it is and why you should measure it HRV measurement can be very useful at determining a triathlete's recovery. We look at what it is, and why several measurements could tell you more Andrew Hamilton explains why measuring heart rate variability (HRV) is extremely useful for an athlete
"04.02.2017 05:00:00" 220triathlon.com How to streamline your swim To improve your stroke requires performance analysis, isolation of the technical flaw(s) and then consistent work, says Glen Walke Want to know how you can improve your swim? It requires performance analysis, isolation of flaws, and consistent work, says Glen Walke
"04.02.2017 02:35:01" 220triathlon.com Race performance: small changes can lead to big gains We all have large areas to work on in training. But Joe Friel demonstrates that often the best way to improve is by concentrating on the little things... Most triathletes could significantly improve their race performance by making some small changes. Teeny tiny ones, even, says Joe Friel
"03.02.2017 23:30:00" 220triathlon.com Best heart rate zones for running Pinpoint your optimal rate off the bike Joe Beer explains how to find your optimal heart rate zones for running
"03.02.2017 21:15:01" 220triathlon.com 9 triathlon gear upgrades for the intermediate triathlete You've ticked off a season or two, so now it's time to get serious and factor in aerodynamics, transition times and pacing education… Got a season or two under your belt and looking to upgrade your kit? Here are 9 gear upgrades that will help aerodynamics, transition efficiency and accurate pacing...
"03.02.2017 19:08:01" 220triathlon.com What's a good triathlon time? We look at the different distances involved in tri, and what a good finish time looks like for each Want to know what time you should be aiming for in the various distances? We analyse what a good finish looks like for a solid age grouper
"03.02.2017 16:00:03" 220triathlon.com Olympic distance triathlons: 9 of the UK's fastest Want a PB this season? We check out 9 of the UK's fastest standard-distance triathlon courses that will give you every chance of gaining your fastest ever time Want a PB at Olympic distance this year? Here are 9 of the fastest UK courses that will give you the best possible chance
"03.02.2017 14:00:07" 220triathlon.com Chrissie Wellington on... Beating body confidence issues 'Whether I fit into small, medium or large items of Lycra is irrelevant,' says Kona legend. 'It's whether those pounds are serving my goals that truly matters' Feel conspicuous in a tri-suit? Don't let a lack of body confidence get you down says Chrissie Wellington - it's what is on the inside that matters...
"03.02.2017 11:50:03" 220triathlon.com 5 training tips for beginner triathletes Don't let the thought of getting started in triathlon keep you firmly rooted to the sofa. Here are our top 5 training tips for triathlon newbies that will help you start your journey of a lifetime... If you are new to tri chances are there are a whole load of nervous thoughts circulating your head... Here are our top 5 training tips for starting, and staying the distance, of your tri journey
"03.02.2017 07:45:02" 220triathlon.com Ironman Run Strategies From the physical to the mental, Andy Bullock arms you with the tools you need to tackle the unique challenge of the Ironman Marathon An Ironman marathon is not the same as a stand-alone marathon. Andy Bullock arms you with the tools you'll need...
"03.02.2017 05:01:00" 220triathlon.com Open-water swim technique: 11 common mistakes triathletes make Tri swimming coach Annie Oberlin-Harris explains 11 common mistakes triathletes make in the open water swim and advice on how to correct them Want some help with your open-water swimming? Tri coach Annie Oberlin-Harris explains how to avoid 11 common mistakes triathletes make in open-water
"03.02.2017 02:30:00" 220triathlon.com Energy bars: 8 of the best reviewed, test and rated Energy bars are a great aspect of a triathlete's fuelling strategy. James Witts tests 8 of the best... Need some energy on long winter rides? We tasted and rated 8 of the best energy bars
"02.02.2017 23:15:01" 220triathlon.com Cassette and chainring combination: how to choose the right set-up Confused about the best cassette and chainring set-up for training and racing, and wondering whether different events should demand different choices? Nik Cook explains what you need to know Choosing the right cassette and chainring combination can feel a bit like negotiating a minefield. Nik Cook explains how to choose the right one for you
"02.02.2017 21:00:00" 220triathlon.com Strength training for swimming: 6 key gym exercises The following exercises have been designed to increase your range of motion and power so that every swim stroke you make becomes more dynamic and helps you cover more distance Improve your swim on dry land with these 6 swim-specific strength training exercises
"02.02.2017 19:16:00" 220triathlon.com What to do if your child is a talented triathlete... So your child has aspirations to be the next Brownlee, Holland or Stanford? We certainly have no shortage of role models in British Triathlon right now, and by the look of the junior team, the future looks very bright too. Here we outline the steps you Is your child a budding Brownlee? Chris Maxwell explains how you can help them achieve their dreams
"02.02.2017 16:09:01" 220triathlon.com 10 reasons why you should never, ever, date a triathlete... On paper a triathlete with an enviable body and an adventurous lifestyle might seem quite a catch, but don't let your eyes deceive you, says Martyn Brunt, as all is not what it seems... February is the month of love so to mark the occasion Martyn Brunt explains why you should never, under any circumstances, consider dating a triathlete...
"02.02.2017 13:43:19" 220triathlon.com Olympians to headline Triathlon Show: London 2017 Two Olympians, swimmer Mark Foster and Rio triathlon medallist Vicky Holland, to speak at Triathlon Show: London 2017 Olympians Vicky Holland and Mark Foster to headline Triathlon Show: London
"02.02.2017 12:02:21" 220triathlon.com Sub-1hr bike session: Dye hard! Improve your speed surges, passing power and lactate threshold with US pro Cameron Dye US pro Cameron Dye shares his essential bike set for improving your surges in speed, passing power and lactate threshold
"02.02.2017 09:08:13" msn.com Boston Marathon bombing survivor to wed firefighter who rescued her A Boston Marathon survivor plans to marry the firefighter who came to her rescue. Angeli Kakade (@angelikakade) has the story. How lovely?! A nice story for a Tues morning...
"02.02.2017 07:52:01" 220triathlon.com A triathlete's guide to run cadence Is faster better, or should you be loping your way through the field? Read on... Wondering just how fast your legs should be working for maximum efficiency? Andy Bullock explains all you need to know about run cadence
"02.02.2017 05:00:00" 220triathlon.com Six power meter sessions to help boost bike strength and speed Are you considering investing in a power meter? We share six sessions that will help you get the most out of it by measuring your fitness and form then improving both With power meters now commonplace in the cycling world, we share six sessions that will help you get the most out of yours by helping you find your peak power zone, measure your fitness and optimum race pace, build leg strength and more.
"02.02.2017 02:33:00" 220triathlon.com Chrissie Wellington's Open Water Guide Pt 5/5: Sighting Sighting in the open water is infinitely more tricky than in a crystal clear pool. But with Chrissie's tips for a straight swim, you'll have no excuse for going off course… Chrissie Wellington shares her top tips for successful sighting
"01.02.2017 23:30:00" 220triathlon.com Bike training: turbo vs road cycling Nik Cook discusses the advantages of a turbo trainer verses cycling out on the road, and finds both can help your triathlon training but nothing beats being out on the road... Which is best - turbo training or getting out on the road? Nik Cook debates the pros and cons of both
"01.02.2017 21:30:00" 220triathlon.com The three main causes of swimming neck pain Swim Smooth's Paul Newsome dissects the three classic stroke flaws that cause neck tension or pain for swimmers Suffer from neck tension or pain after swimming? Paul Newsome from Swim Smooth describes three classic stroke flaws that place a large load on the muscles in your neck
"01.02.2017 19:00:00" 220triathlon.com 6 tips for balancing training with modern life Trying to squeeze training and competing around a job, family, social commitments, hobbies and the odd bit of down time as well? Father, husband, business owner and top Ironman finisher Andy Blow passes on his 6 tips he has learnt from experience... Struggling to fit everything in? Father, husband, business owner of Precision Hydration and top Ironman finisher Andy Blow passes on his 6 tips he has learnt from experience...
"01.02.2017 16:01:00" 220triathlon.com 10 things your coach often says... and what they really mean Tri coaches have a rich lexicon of terms, which say one thing yet mean another, in order to mix a bit of encouragement in their ear-bashing, says Martyn Brunt. Here then, for your education, are ten things your coach says and what they really mean when It's not exactly lies - but it may not be the exact truth either...Martyn Brunt explains 10 things coaches often say... and what he thinks they really mean...
"01.02.2017 13:58:21" 220triathlon.com How to treat a quadriceps injury Qualified remedial massage and anatomy specialist Kevin James explains what to do if you are concerned you have strained your quads Kevin James explains what to do if you think you have strained your quads
"01.02.2017 12:07:56" 220 Triathlon Magazine
"01.02.2017 12:00:04" 220triathlon.com The best road bikes for triathlon Throughout the year the 220 team test and review some of the finest road bikes for triathlon on the market, priced between £950 and £7,000. Here are the road bikes we considered the best for triathlon; all scoring 85% or more. With a score of 90% the Bianchi Oltre XR4 makes it onto our best road bikes for triathlon list
"01.02.2017 10:30:00" 220triathlon.com Alistair Brownlee nominated for Laureus Award Alistair Brownlee's heroic actions at WTS Cozumel earns him 'Best Sporting Moment' nomination at the sporting Oscars Have you voted for Alistair Brownlee in the 'Best Sporting Moment' category in the prestigious Laureus Awards? Voting ends 4 Feb The Brownlee Brothers
"01.02.2017 10:18:37" 220triathlon.com How to qualify for Kona Got your sights on getting to the Ironman World Championships in Hawaii? Top age-grouper Charlie Pennington explains how to qualify Got your sights on qualifying for Kona this year? Top age-grouper Charlie Pennington explains how to qualify and the tactics needed
"01.02.2017 08:00:01" 220triathlon.com Delayed onset muscle soreness in the calves – simple exercises to fix it A common complaint among triathletes, our resident physio has some simple exercises to help build calf endurance Suffer tight calves after exercise? Physio Emma Deakin has some advice
"01.02.2017 05:00:00" 220triathlon.com Improve your transitions – reduce T2 discomfort and go from bike to run more easily Are you struggling with jelly legs coming out of T2? Read our advice on how to get better at going from cycling to running with minimal discomfort using brick sessions Running off the bike your legs can feel like anything from jelly to concrete as they try to switch to running. Here's some tips from Andy Blow to help the transition...
"31.01.2017 23:30:01" 220triathlon.com Which superfoods should you eat? Beetroot, chia seeds, goji berries… which mega-hyped foods are really worth your hard-earned cash? Here's Renee McGregor with the superfood low-down and some cheap alternatives… Beetroot, chia seeds, goji berries… which mega-hyped foods are really worth your hard-earned cash? Renee McGregor explains all #Superfoods
"31.01.2017 21:30:01" 220triathlon.com Injury-Free Running - 10 common run injuries and how to treat them Dr Catherine Laraman explains how to prevent running injuries from occurring, and how to treat them if they do strike Dr Catherine Laraman explains 10 common running injuries and how to treat them if they do strike
"31.01.2017 19:00:00" 220triathlon.com Breaststroke technique for triathletes Breaststroke offers novice triathletes an easier alternative to the intricacies of front crawl, and could give your swim the boost it needs, says Robin Brew Can you do #breaststroke in a triathlon? Yes says Robin Brew, and here are his tips for an effective technique
"31.01.2017 17:12:00" triathlonshowlondon.co.uk Home | Triathlon Show: London The UK's largest Triathlon Show returns to ExCeL, London in February 2017 giving you the chance to find out everything you need from the world of swimming, cycling and running to help you prepare Book your tickets to the Triathlon Show London and save 10% using the code 22010
"31.01.2017 16:13:19" 220triathlon.com Ultimate Bricks: Bike to Run 10 bike to run brick sessions It's great being first into T2, but you've got to run off the bike as well. Here are 10 ways to banish jelly legs…
"31.01.2017 13:45:00" 220triathlon.com Win a Mallorca swim trip, HUUB kit & a swim training session with Olympian - Competitions This prize, worth £1,200, includes a Mallorca swim trip, a 1:1 training session with Olympic open-water swimmer Keri-Anne Payne, a HUUB wetsuit and other HUUB goodies New competition: this month's prize includes a Mallorca swim trip, courtesy of BEST FEST - The Open Water Swim Festival; a 1:1 lesson with Olympic open-water swimmer Keri-anne Payne and some fantastic HUUB Design kit...
"31.01.2017 13:14:24" Ronhill The worlds greatest run streaker ends his streak. Due to ill health Ron has decided to take a day off.
Streak total : 52 years & 39 days
Congratulations to Ron!
#RonHill #Runstreak #WorldRecord 220 wishes a speedy recovery to one of Britain's greatest runners and sportswear pioneer Ron Hill, who was forced to end his 52 year running streak yesterday due to illness. A true inspiration to us all!
"31.01.2017 12:34:49" 220triathlon.com 8 Essential Ironman 70.3 Training Sessions The mandatory lunchtime and long swim, bike, run and brick sets to increase your speed and stamina for the middle-distance or half-iron triathlon… Got a 70.3 this year? Here are 8 training sessions that will help you increase your speed and stamina
"31.01.2017 10:25:28" 220triathlon.com Does electrostimulation improve athletic performance? A recent paper suggests that neuromuscular electrostimulation training results in endurance and muscular adaptations Does neuromuscular electric stimulation help improve performance? James Witts takes a look at the evidence...
"31.01.2017 08:00:00" 220triathlon.com 30 Speedwork Sessions Ignore speedwork at your peril, says Paul Larkins. By mixing up your run pace, your overall run performance will come on in leaps and bounds Mixing up your run pace will improve your overall run performance by leaps and bounds says Paul Larkins. Here are 30 suggested run speedwork sessions
"31.01.2017 05:10:00" 220triathlon.com Open water swim: Crowd control tips It's all too easy to panic when you're in the middle of the open-water mêlée. The answer? Assertive orientation. Jodie Swallow explains Hate the chaos and of the open-water swim mêlée? Top Ironman pro Jodie Swallow shares some tips to stop you panicking
"31.01.2017 02:30:01" 220triathlon.com Exercise-induced asthma explained Been diagnosed with exercise-induced asthma and wondering how it will impact your triathlon performance and training? Leon Creaney, a consultant physician in sport and exercise medicine, explains Been diagnosed with exercise-induced asthma? Dr Leon Creaney, a consultant physician in sport and exercise medicine, explains all you
"30.01.2017 23:45:00" 220triathlon.com 12 swim tools to improve technique and fitness Swim tools are an easy way to improve technique and fitness in the pool. Dan Bullock introduces 6 familiar and 6 less familiar and explains their benefits and how to use them Flummoxed by swim tools and how to use them? Dan Bullock explains all you need to know about 12 tools, 6 familiar - 6 less familiar...
"30.01.2017 20:53:00" 220triathlon.com Ultimate Bricks: Swim to Bike Smoothly segueing from discipline to discipline is key to tri success. Tim Heming gives you 10 brick sets you need for more race speed... 10 key swim to bike brick sets that will help you go smoothly from the water to two wheels
"30.01.2017 19:00:00" 220triathlon.com How to manage Raynaud's Syndrome when open-water swimming Raynaud's attacks, usually triggered by the cold causing a lack of blood flow to the extremities, are often mild and manageable; however diving into cold water may cause problems. Amy Baker from Scleroderma & Raynaud's UK (SRUK) has some advice for Suffer from #RaynaudsSyndrome and struggle to keep warm when open-water swimming? Here are some management tips from Scleroderma & Raynaud's UK - SRUK
"30.01.2017 15:52:20" 220triathlon.com World's best triathlons: 31 to do before you die So you want to go out in style? You want to say, yep, done that and, without doubt, got the T-Shirt? But with so many races to choose from, how will your tri racing CV look when it's time to shuffle off this mortal coil? Well, look no further! Here's our Here are what we think are the best 31 triathlons in the world and ones that should be on your bucket list. Do you agree or have we missed out your favourites?
"30.01.2017 14:11:47" 220triathlon.com TomTom Runner3 GPS watch review TomTom's gradually improved its range of GPS watches and it's another evolutionary nudge with the Runner 3. We scored TomTom Runner3 GPS watch 82% when we put it through its paces
"30.01.2017 12:04:29" 220triathlon.com 11 middle-distance training tips for beginners Conquering the half iron distance triathlon takes careful planning and commitment. But it shouldn't be feared. Here's our essential advice to start you on the road to middle-distance glory… New to 70.3 racing? Here's some essential advice to help get you started and stay the course...
"30.01.2017 11:09:45" 220triathlon.com New routes announced for WTS Leeds age-grouper and elite races Course alterations announced for 2017 races BTF announce new routes for #WTSLeeds 2017, which include a single transition area for age-groupers
"30.01.2017 07:30:00" 220triathlon.com Lunchtime Swims Make the most of your lunch hour with Dan Bullock's 45min pool-based sessions – guaranteed to find you some extra swim speed How to make the most of your lunch hour with these 45min pool-based sessions from Dan Bullock
"30.01.2017 04:58:00" 220triathlon.com 6 ways to improve your triathlon swim technique Swim Smooth founder Paul Newsome breaks down the art of swimming into six key areas Swim Smooth's Paul Newsome breaks down the art of swimming into six essential areas to master
"30.01.2017 02:30:00" 220triathlon.com Chrissie Wellington's top ten lessons for triathletes Four-time Ironman world champion tells 220 readers how to become better athletes by using equipment you trust, fuelling properly, visualising the course and more Learn the secret of tri success from the best. Kona queen Chrissie Wellington shares her top 10 lessons for triathletes
"29.01.2017 23:50:00" 220triathlon.com Tips for managing carpal tunnel syndrome when cycling Suffer wrist pain and numbness/pins and needles in your thumb and adjacent fingers when cycling? You could be suffering from carpal tunnel syndrome says sports therapist Kevin James. Here he explains causes, symptoms and management Suffer wrist pain and numbness/pins and needles in your hands when cycling? You could be suffering from carpal tunnel syndrome says Kevin James. Here he explains how to manage the symptoms
"29.01.2017 22:00:01" 220triathlon.com Periodised strength training programme for triathletes As we plan winter training programmes for our athletes we always emphasise one aspect of training that commonly gets overlooked – strength training, says Matt Sanderson of Triathlon Coaching UK (TCUK). Here he explains why it is important and shares 12 A stabilisation and muscular endurance strength training programme (with videos} from Triathlon Coaching UK
"29.01.2017 20:17:00" 220triathlon.com 15 Ironman training sessions from the pros 15 of the best long-distance triathletes in the world, including Craig Alexander, Daniela Ryf, Lucy Gossage, and Joe Skipper, share their key Ironman training workouts to help you reach your next-season goals… Learn from the best: 15 Ironman sessions from the pros, including Daniela Ryf, Joe Skipper and Chrissie Wellington
"29.01.2017 17:27:49" 220triathlon.com Triathlon swimming technique: 9 common mistakes Triathlon swimming coach Annie Oberlin-Harris explains 9 common mistakes triathletes make in the swim and advice on how to correct them Want to work on your swim? Tri coach Annie Oberlin-Harris explains 9 common mistakes triathletes make in the swim and how to correct them
"29.01.2017 13:25:49" 220triathlon.com Front crawl technique: the key components Swim coach Robin Brew explains the key components of a good swim technique that will help propel you through the water faster than ever Want to work on your front crawl swim technique? Swim coach Robin Brew explains the key components
"29.01.2017 12:15:21" 220triathlon.com Turning pro: what you need to know Are you a top age-grouper triathlete unsure whether to step-up to the pro ranks? Professional triathlete Nikki Bartlett explains what you need to know about turning pro Tempted to turn pro? Professional triathlete Nikki Bartlett explains what you need to know
"28.01.2017 21:01:17" 220triathlon.com 21 baffling things about triathlon Martyn Brunt compiles a list of things that mystifies him about triathlon and triathletes... Triathlon is a baffling sport says Martyn Brunt. Here are his top 21 tri-related things that mystify him...
"28.01.2017 19:46:13" 220triathlon.com How to master the middle distance run leg Cracking the half-marathon takes a mix of precise training actions and racing strategies. We have the tips to help you smash your run splits Joe Beer explains training actions and racing strategies that will help you crack the middle-distance run leg
"28.01.2017 17:29:03" 220triathlon.com Draft racing: should you practise cycle drafting? Nik Cook and Mark Buckingham answers a reader's question about the importance of mastering group riding skills and whether being a confident lone rider is enough for draft-legal triathlons Always ride alone and wondering whether you need to practice group cycling before the big day? Nik Cook and Mark Buckingham have some advice...
"28.01.2017 14:57:04" 220triathlon.com Chrissie Wellington's Guide to the Open Water Pt 4: Pacing Pacing is critical no matter what your ability, and you need to assess your strengths in relation to the race distance Pacing the swim is critical no matter what your ability, and you need to assess your strengths in relation to the race distance, says Chrissie Wellington. Here are her pacing tips...
"28.01.2017 10:46:51" 220triathlon.com Four homemade energy balls Save yourself cash and time by making these delicious and easy treats Fed up with expensive, sweet and sickly energy bars? Here are 4 recipes for non-cook energy balls that are perfect on the bike, at work, pre- or post-workout, or just a speedy breakfast before you rush out of the door.
"28.01.2017 07:45:00" 220triathlon.com Improve your swim breathing in triathlon training Are you struggling for air? It's a common problem for beginners – check out these tips Tri coach Fiona Ford explains how to improve your swim breathing
"28.01.2017 05:12:00" 220triathlon.com Winter triathlon training: 20 tips to keep motivation up Read our advice on getting ready for the new triathlon season – off the sofa and out the door! Struggling to keep motivated through the cold weather? Here are 20 tips...
"28.01.2017 02:19:01" 220triathlon.com Open water fears: overcome lake swim panic attacks Hate murky water – or deep, clear water – and the thought of beasties that may lurk therein? Read on… Prone to panic attacks when swimming in open-water? Paul Newsome has some tips
"27.01.2017 23:08:00" 220triathlon.com UK triathlon clubs – what to expect when you join We look at how some of the UK's biggest triathlon clubs welcome their new members, and what sort of sessions they provide Thinking about joining a tri club but nervous about what to expect? Don't be says Tim Heming...
"27.01.2017 21:00:00" 220triathlon.com Tri jargon buster for beginners From aerobars to zones, DOMS to HIIT, here's your essential starter guide to decoding some of the terms you'll come across in multisport… New to tri? Learn the lingo with our jargon buster
"27.01.2017 19:30:00" 220triathlon.com Chrissie Wellington on... Mental strength Without discipline, minor mental speed bumps turn into monsters. Beat them with these sage words from a four-time Kona queen Chrissie Wellington shares her top 7 tips for improving your mental strength and staying motivated
"27.01.2017 17:45:00" 220triathlon.com Step up to Ironman 70.3 racing with Javier Gomez Check out these nine tips on moving into middle-distance racing from the former world champ Stepping up to 70.3? Here are some tips from Javier Gomez
"27.01.2017 16:08:33" 220triathlon.com 10 tips for taming your first Ironman Preparing for your first Ironman? Here's our 10 tip guide Planning to take part in your first Ironman? Here's our top 10 tips #Ironmantraining
"27.01.2017 14:08:39" 220triathlon.com 7 reasons to visit the Triathlon Show: London 2017 Don't miss one of triathlon's biggest events that celebrates all things tri-related Thinking about visiting The Triathlon Show: London next month? Here are 7 reasons why you should...
"27.01.2017 12:25:50" 220triathlon.com DIY Swim Sessions You don't need to hire a coach to get the most out of swim training. Dan Bullock shows you how to design your perfect swimming session... You don't need to hire a coach to get the most out of your swim training. Dan Bullock shows you how to design your perfect pool session
"27.01.2017 10:56:38" 220triathlon.com Should you give it everything on the bike leg of a triathlon? Why the Brownlee brothers race without fear of 'blowing up', and why you should too Andy Bullock explains why he thinks you should give the bike leg everything you have...
"27.01.2017 09:49:01" Timeline Photos What run training sessions would YOU like to see in future issues of 220 Triathlon? Tri legend and 220 coach Spencer Smith wants your ideas for his next features.... Post below or email firstname.lastname@example.org
"27.01.2017 07:34:00" 220triathlon.com Six ways to boost your biking on a rest day Make the best possible use of your recovery time Joe Beer shares six ways to boost your biking on a rest day
"27.01.2017 05:00:00" 220triathlon.com Profile: world's oldest triathlete We trace the extraordinary multisport career of WW2 veteran Arthur Gilbert One from the archives: in 2014 we profiled the then world's oldest triathlete, WW2 veteran Arthur Gilbert. Sadly he died in 2015 but he remains a great inspiration and proof age is not a barrier
"27.01.2017 03:15:00" 220triathlon.com Seven ways to ward off pain and boredom when going long We share some effective coping strategies for Ironman distance triathlons Worried about how to cope with the mental and physical consequences of going long? Psychologist Matthew Tatum has seven tips to ensure you'll last the distance
"27.01.2017 01:30:01" 220triathlon.com Sub-1hr session: open-water simulator Boost your top-end speed in the open water Emma-Kate Lidbury prescribes a 60min pool sesh that will boost top-end swim speed and improve pacing in the open water…
"26.01.2017 23:30:00" 220triathlon.com Perfect run pacing The secret to a good final leg is all in the pacing, says Andy Blow Once you've reached the run, your triathlon is, in theory, at least two-thirds in the bag. However, the run is probably the most likely place where you can suffer a 'blow-up', says Andy Blow. Here he explains how to perfect your run pacing to avoid a
"26.01.2017 22:00:00" 220triathlon.com 10 off-season triathlon swim sessions In the triathlon off-season, we are all thinking about how to start the next season fitter and faster than ever. Andy Blow gives you 10 swimming sessions to energise and improve your triathlon swim... Like us I bet all you are thinking about is how to start the new season fitter and faster than ever. Andy Blow gives you 10 swimming sessions to energise and improve your triathlon swim
"26.01.2017 20:12:00" 220triathlon.com Free Ironman 70.3 training plans Move up to middle distance triathlon with our free training plans Stepping up to 70.3? Here are some training plans that might help
"26.01.2017 18:15:00" 220triathlon.com Four running drills to boost your 10km speed Entered an Olympic-distance triathlon? Try these workouts to get your running up to speed Want to improve your 10k run pace? Here are 4 sessions from 220's run coach Paul Larkins
"26.01.2017 16:30:00" 220triathlon.com Front crawl technique: S-stroke or I-stroke? New research suggests the S-stroke in front crawl could be effective for long distance swimmers Which do you do in front crawl - i-stroke or s-stroke? Research shows s-stroke could be more efficient for endurance
"26.01.2017 15:23:33" Are you racing the ETU Winter Tri Euro Champs this weekend in Estonia? Want to share your race experience in the next issue of 220? Then simply email: email@example.com
"26.01.2017 13:45:00" 220triathlon.com Three key benefits of strength training for triathletes Coach Matt Edwards explains a few of the main reasons why you should include hills and interval work in your weekly training Matt Edwards explains how and why you should include hills and interval work in your weekly training
"26.01.2017 11:56:31" 220triathlon.com Front crawl technique: paddle or rake hand position? Scientists investigate the impact of finger position in swimming and find spread fingers offer greater efficiency Scientists from the Netherlands have found using the rake hand position when swimming is more efficient than closed fingers
"26.01.2017 10:00:00" 220triathlon.com Chrissie W on how to tackle transitions Let a four-time Ironman champ talk you through the 'fourth discipline' Chrissie Wellington shares her top tips for a smooth transition
"26.01.2017 07:30:00" 220triathlon.com Two downhill running drills to improve strength and stability We show you how to safely and effectively improve your ability to descend rapidly on foot Joe Beer explains two downhill running drills that will improve strength and stability
"26.01.2017 05:00:01" 220triathlon.com Top 9 UK triathlons for challenging open-water swims From Cumbria to Snowdonia and the Firth of Forth, we check out the 9 toughest open water swims going at UK triathlons From Cumbria to Snowdonia and the Firth of Forth, we check out the 9 toughest open water swims going at UK triathlons
"25.01.2017 23:05:01" 220triathlon.com Five off-road run sessions Swapping smooth tarmac for a bumpier, more varied running experience not only focuses the brain more, but also offers excellent workouts that will enhance your racing performance Nik Cook shares 5 off-road run sessions that will help enhance your racing performance
"25.01.2017 21:36:00" 220triathlon.com Master the winter waters in 10 (moderately easy) steps Make open-water swimming a year-round activity with our essential tips Missing open water swimming and thinking about braving the chilly winter waters? Here are 10 tips for coping with the cold
"25.01.2017 19:30:00" 220triathlon.com Chrissie Wellington on... How to increase swim speed and distance Four-time Ironman world champ offers six key tips on how to build up to Iron-distance Chrissie Wellington shares six key tips on how to build your swim up to Iron-distance
"25.01.2017 17:30:01" 220triathlon.com Sub-1hr session: Swim pyramids Get ready to push yourself to your absolute limit with this lung-busting swim workout for advanced athletes that promises to boost both fitness and speed in 60mins Looking to build your swim speed and fitness? This lung-busting workout for advanced athletes promises to push you to your absolute limit...
"25.01.2017 15:26:52" 220triathlon.com Ironman looking for athletes to star in new TV series Aiming for Kona and fancy starring in your own 30-minute TV show? Ironman are casting for their new series Ironman: Quest for Kona Aiming for Kona? IRONMAN are looking for 10 Kona hopefuls to film for their new TV series 'Quest For Kona'
"25.01.2017 13:59:33" 220triathlon.com What is Swimrun? It's the emerging multisport format that's tempting triathletes – but what exactly is Swimrun? Read on for our beginners' guide… Tempted to try #swimrun? We explain what it's all about...
"25.01.2017 12:04:51" 220triathlon.com How to conquer Your First Triathlon Want to get the maximum from your off-season and start your race season in peak condition? Thought as much. Let Team GB guide you towards performance nirvana Got your first triathlon coming up this year? Here's our guide for conquering it in style with tips on training, kit, nutrition and more
"25.01.2017 10:21:04" 220triathlon.com 14 race-day strategies and techniques for different scenarios Three multisport experts explain how to cope with 14 different scenarios triathlon race-day could throw at you In triathlon there's a plethora of problems that can unsettle your racing harmony. Elite coach Darren Smith, psychiatrist and former 70.3 pro Dr Tamsin Lewis and sports psychologist and GB triathlete Vic Thompson share 14 coping strategies to help you
"25.01.2017 07:30:00" 220triathlon.com Treadmill tips for triathletes How to get the most out of running machines Running more indoors now the winter is here? Andy Blow explains how to get the most out of your treadmill sessions
"25.01.2017 04:51:00" 220triathlon.com Exercises to get rid of shin splints 220's physio looks at their cause and the conditioning exercises that can prevent them Suffer shin splints? Emma Deakin discusses causes, symptoms, treatment and prevention
"25.01.2017 02:20:00" 220triathlon.com How to choose the right cycling helmet for race-day Jamie Wilkins explains how to make the right helmet choice for your triathlon... Jamie Wilkins explains how to choose the right helmet for race-day
"24.01.2017 23:00:01" 220triathlon.com How to reduce the risk of tarmac shock during run training We explain why training specificity is key to reducing the chances of picking up knee problems, and why off-road doesn't necessarily have to mean soft surfaces Are you worried about picking up knee problems from running on hard surfaces? Nik Cook explains how to minimise the chances of injury and ensure your training stays on track…
"24.01.2017 21:00:00" 220triathlon.com Chrissie Wellington on prepping for a hilly Ironman World champ helps you prepare for challenging bike courses like IM Wales Four times Kona champ Chrissie Wellington explains how to prepare for hilly Ironman bike legs
"24.01.2017 19:06:41" 220triathlon.com Six key exercises for sharpening swim speed Coach Simon Ward provides stability, movement and core drills to do on dry land – and gives walkthrough videos on how to do them Tri coach Simon Ward provides a set of exercises to do outside of the pool that will help slash your swim splits...
"24.01.2017 15:54:06" 220triathlon.com Win TT bike at The Triathlon Show: London! We have a Ribble carbon AERO TT bike, worth over £1,300, to giveaway at the show Heading to Triathlon Show: London? Come and say hello as we have a Ribble Cycles TT bike to give away
"24.01.2017 13:49:58" 220triathlon.com The best triathlon bikes reviewed Throughout the year the 220 team test and review some of the finest triathlon bikes on the market. Here are the triathlon bikes we considered the best out of all of them for triathletes; all scoring 85% or more. Throughout the year we test some of the best tri bikes on the market. Here are the ones we scored 85% plus
"24.01.2017 12:04:22" 220triathlon.com Off-season training for triathletes The off-season is when the clocks go back – but don't let your motivation go back with them. Our guide has information and motivational tips on everything, from essential winter gear to nutritional and training advice. Triathlon racing may be in off-season hibernation, but you are not. Now is the perfect time for laying the foundations for the new season. In this section we have advice on everything, from essential winter gear to nutritional and training advice
"24.01.2017 10:11:26" 220triathlon.com Aero road helmets: 10 of the best reviewed Aero road helmets are an ultra-smart compromise of standard and TT cycling helmets. Jamie Wilkins reviews the merits of 10 for both training and racing… Need a new helmet? Jamie Wilkins tests and rates 10 of the best aero road helmets
"24.01.2017 07:55:00" 220triathlon.com How to reduce the chances of getting a strain when swimming Want to know how to stay afloat when injury is threatening to sink your swim? Dr Catherine Laraman gives you the prevention prescription you need Swimming-related injuries are common, whatever your level or preferred distance. Here's some advice to how to avoid them or, if you have succumbed to injury, help you come back stronger than before...
"24.01.2017 05:00:00" 220triathlon.com Best heart rate training zones for cycling How to use heart rate monitoring to improve your speed and fitness Power meters are on the rise but don't neglect the humble heart rate monitor on the bike says Mark Kleanthous. He explains the different zones and the physiological adaptations of training at each…
"24.01.2017 02:00:00" 220triathlon.com 5 tips for coping with injuries Whether you're training for the Olympics or your local triathlon, it's just devastating not to be able to do what you want to do, says three-time Olympic triathlete Helen Jenkins. Here are her top 5 tips for coping with injury… Olympic triathlete Helen Jenkins shares her top tips for coping with an injury
"23.01.2017 23:02:00" 220triathlon.com Triathlon Training Plans Whatever your triathlon distance, abilities, ambitions and time available we have a training plan to suit you Whatever your ambitions this year; sprint or Ironman, beginner or advance, we have a training plan for you
"23.01.2017 20:57:00" 220triathlon.com 12 off-season triathlon training tips Strength, recovery, pilates… Variation is key throughout the triathlon off-season. Here are our experts' top training tips… Variation is key to making the most of training during the triathlon off-season. Here are our experts' top training tips…
"23.01.2017 19:05:00" 220triathlon.com Ironman legend Chrissie Wellington launches new book Four-time Ironman champ presents 'To The Finish Line', in conjunction with 220 Ironman legend Chrissie Wellington launches new book 'To The Finish Line', in conjunction with 220
"23.01.2017 16:06:00" 220triathlon.com How to beat the afternoon slump at work Exercise before work and then struggle with a post exercise lull in the afternoon, when you are meant to be working...? Here are some tips from Andrew Hamilton on beating the afternoon slump.... Struggling to work in the afternoons? Andrew Hamilton explains how to beat the mid-afternoon slump
"23.01.2017 13:51:25" 220triathlon.com Pro swimmer Katie Ledecky's three steps to better swim efficiency Total Immersion coach Terry Laughlin analyses how “the best athlete in the world right now” keeps breaking world records Total Immersion coach Terry Laughlin analyses Katie Ledecky's swim technique to see what we can learn from her phenomenal swim technique
"23.01.2017 11:46:41" 220triathlon.com Race T-shirts: what yours says about you Martyn Brunt explains what the trophy T-shirt you proudly wear really means in the world of triathlons and all things multisport Still wearing last year's hard-earned race T shirt proudly? Martyn Brunt explains what they really mean... in jest....!
"23.01.2017 10:30:00" 220triathlon.com How to periodise your training during the off-season Andy Bullock and Emma-Kate Lidbury explain how to periodise your off-season triathlon training so you peak for your summer races Coach Andy Bullock and athlete Emma-Kate Lidbury explain how to use the off-season to help you peak for race season
"23.01.2017 09:41:54" Timeline Photos Do you have a Q for Gwen Jorgensen? It could be on training, racing, nutrition, recovery… whatever you like! Send all Qs over to firstname.lastname@example.org and it, along with an A from the reigning Olympic champ, could feature in next issue…
"23.01.2017 08:48:03" 220triathlon.com Struggle to sleep after exercise? Feel quite wired after evening training and have trouble sleeping? Here are some tips from leading elite sports sleep coach Nick Littlehales Do you struggle to relax and go to sleep after evening exercise? You are not alone - here are some tips from elite sports sleep coach Nick Littlehales
"23.01.2017 04:55:00" 220triathlon.com Eight tri-specific gym workouts for triathletes over 40 Strength work is particularly important for older triathletes - we show you some bodyweight drills that will slow down loss of muscle mass Over 40? Then strength work is particularly important for you, says Martin Hill from Complete Fitness Coaching. Here are his top 8 tri-specific gym workouts for those over 40…
"23.01.2017 02:34:00" 220triathlon.com Triathlon nutrition: how to get fuelling right Renee McGregor explains how to get the fuelling right, whatever your ability The main difference between healthy eating and sports nutrition is the attention to detail and the fine-tuning of nutrient delivery. Renee McGregor explains how to get it right
"22.01.2017 23:25:00" 220triathlon.com New research links green vegetables to sport performance Eating your greens could enhance sport performance, reports ScienceDaily Eating your greens will make you perform better says new research
"22.01.2017 21:30:00" 220triathlon.com Sort that hamstring injury Why and how to fix that worrisome niggle Do you have a hamstring injury? Ian McMahan explains how to treat and recover from this worrisome problem
"22.01.2017 19:32:01" 220triathlon.com Gym-based triathlon training plan Try this six-week training plan, designed to be completed indoors. All you'll need is access to a gym and a pool. Fed up of the weather? Here is an indoor six-week training plan - all you'll need is access to a gym and a pool.
"22.01.2017 17:32:11" 220triathlon.com Open-water swim tips from Olympic champ Maarten van der Weijden 2008 Olympic 10km swim gold medalist, Maarten van der Weijden, tells Nicola Joyce how you can improve open water swim 2008 Olympic open water champ Maarten van der Weijden shares his top tips, from drafting to stroke technique
"22.01.2017 15:30:00" 220triathlon.com Alistair Brownlee nominated for Laureus Award Alistair Brownlee's heroic actions at WTS Cozumel earns him 'Best Sporting Moment' nomination at the sporting Oscars Have you voted for Alistair Brownlee & The Brownlee Brothers in the 'Best Sporting Moment' category Laureus awards? Voting ends 4 Feb
"22.01.2017 13:15:00" 220triathlon.com Jan Frodeno's 10 top tips for stepping up to iron distance The new Ironman world champ gives his advice for stepping up to Ironman Stepping up to iron distance this year? Here are some tips from world champ Jan Frodeno
"22.01.2017 11:08:22" 220triathlon.com Triathlon training for kids If your child has a competitive edge but isn't so fond of football, triathlon might just be their thing! Gary Jones, Clinic Director of Six Physio, explains the benefits of triathlon for kids... When we think of triathlons intense training regimes often spring to mind. But for children it's all about having fun and trying new activities... Here are some tips for helping them prepare while keeping it fun
"22.01.2017 09:07:00" 220triathlon.com Explained: avoiding overtraining Read on for effective advice on how to train for new triathlon PBs and nail overreaching, without burning out along the way Andrew Hamilton explains how to train for new triathlon PBs and nail overreaching, without burning out along the way
"22.01.2017 07:00:00" 220triathlon.com Sub-1hr bike workout: Into the red This tough turbo workout for advanced athletes will test all aspects of your cycling fitness Are you tough enough for this turbo session? This turbo workout for advanced athletes will test all aspects of your cycling fitness
"22.01.2017 05:00:01" 220triathlon.com Explained – use a foam roller for sports massage Our resident physio looks at how and when to use this simple bit of kit Physio Emma Deakin explains all you need to know about using a foam roller
"22.01.2017 02:22:00" 220triathlon.com Sub-1hr session: Visualise a bike PB No more than 10mins each day can see you smash the second tri leg. We show you how… Want a PB? Fitting in 10 mins of visualisation could be the answer says James Witts
"21.01.2017 23:00:01" 220triathlon.com How to prevent runner's knee, and four exercises to treat it It's a common complaint among triathletes – our resident physio has the expert advice and exercises you need Suffer from runner's knee? Physio Emma Deakin explains causes, symptoms and treatment #RunnersKnee
"21.01.2017 21:00:00" 220triathlon.com Get better at tumble turns and touch turns Not just useful in the pool, a well executed turn is a good weapon to have in the locker Tumble turns are not just useful in the pool, and a well executed turn is a good weapon to have in the locker. John Wood explains how to do them
"21.01.2017 19:09:00" 220triathlon.com Master the walk/run strategy to become a faster triathlete Park the ego and optimise your run time with this old-as-the-hills tactic Are you struggling with injury? Ankles not as flexible as they once were? Then the walk/run strategy could actually make you a faster triathlete in 2017. Coach Rob Wilby explains how to master the walk/run strategy
"21.01.2017 17:04:32" 220triathlon.com Run technique & training: 9 common mistakes triathletes make Former top GB athlete and 220 running coach, triathlete Paul Larkins explains 9 common mistakes triathletes make in the run leg and provides advice on how to correct them 220 running coach Paul Larkins explains 9 common mistakes triathletes make running and provides advice on how to correct them
"21.01.2017 14:38:19" 220triathlon.com Tri tosh translator: 10 things triathletes say - and what they really mean Martyn Brunt reveals the true meaning behind the tosh triathletes talk… Are you guilty? 10 things triathletes often say.... and what they really mean....
"21.01.2017 12:00:00" 220triathlon.com Pre-Race Intervals Using interval workouts in training can lead to huge improvements in race performance, says tri coaching legend Joe Friel. Here he explains how… Using interval workouts in training can lead to huge improvements in race performance, says tri coaching legend Joe Friel. Here he explains how…
"21.01.2017 10:00:00" 220triathlon.com Free Olympic distance triathlon training plans Try these free training plans and we'll have you haring around the track in no time Hoping to do your first Olympic distance triathlon this year and need a plan? Here are some free training plans that might help...
"21.01.2017 07:30:00" 220triathlon.com Dave Scott on how goal-setting can help you focus when going long We ask the six-time world Ironman champ for his tips on how to break your first long-distance triathlon into maneagable chunks – and stay the distance Planning to do an Ironman? Six-time world Ironman champ Dave Scott explains how setting goals can help
"21.01.2017 05:00:00" 220triathlon.com Sub-1hr session: tempo run Perfect practice if you're going long this season If you want to run well in Ironman, you need to work on speed and not just endurance. Emma-Kate Lidbury shows you how…
"21.01.2017 02:37:31" 220triathlon.com Can heavy lifting increase your endurance performance? It may sound bizarre but new research suggests it can improve both explosive power and efficiency of movement on the swim, bike and run – as well as cut your chance of injury Andrew Hamilton examines the claims lifting heavy weights can improve your endurance ability
"20.01.2017 23:00:00" 220triathlon.com What are the main limiting factors for endurance athletes? We explain why heart function is more important than lung capacity, and what other factors like technique and genetics might also be holding you back on race day Which is more important - your heart or your lung capacity for endurance? Andy Kirkland discusses the main limiting factors for triathletes
"20.01.2017 20:57:01" 220triathlon.com Minimalist running for triathletes: should you try it? Our writers argue the pros and cons of run footwear with less cushioning Wondering about the merits of minimalistic running? Nik Cook and Andy Bullock offer their opposing opinions...
"20.01.2017 19:00:00" 220triathlon.com Sub-1hr bike session: power-boosting quad killer A super-tough cycle workout that will help build strength and power. You've been warned... Are you looking to build your bike strength and leg power? Get ready for 60mins of pain courtesy of this session from Emma-Kate Lidbury...
"20.01.2017 17:00:00" 220triathlon.com How to prevent muscle cramp during exercise It comes to nearly everyone sooner or later – here are some tried-and-tested remedies Suffer cramp? Tried magnesium tablets, but wondering if there anything else you can do to prevent it? Triathlon coach Mark Kleanthous offers some tips…
"20.01.2017 15:30:00" 220triathlon.com 220 announced as media partner for Triathlon Show: London 2017 Get 10% off tickets to the Triathlon Show: London 2017 Get 10% off tickets to the Triathlon Show: London 2017, a show for all triathlon athletes, enthusiasts, retailers, coaches and experts to come together under one roof and celebrate the sport.
"20.01.2017 13:36:54" 220triathlon.com 6 training tips for heavyweight triathletes Training for a triathlon is very different for heavyweight competitors. This is because studies show with added weight everything changes from your biomechanics to buoyancy. But this isn't necessarily a bad thing, says Ross Edgley shares 6 training tips for the heavyweight triathlete
"20.01.2017 11:59:16" 220triathlon.com Back pain after the bike leg explained Suffer back stiffness/tightness after coming off the bike for the run section, which slows you down? Simon Ward explains what could be causing it and how to fix it Suffer back pain after the bike leg? Simon Ward explains what could be causing it and how to fix it
"20.01.2017 10:04:09" 220triathlon.com How to shave 3 minutes off your 10k run time in 6 weeks Paul Larkins explains how to shave 3 minutes off your 10k run time in just 6 weeks Knock three minutes off your 10km run time in just 42 days? “Not a chance!” we hear you cry. “Think again,” says miracle worker Paul Larkins
"20.01.2017 08:57:31" Gwen Jorgensen 2016 was a big year for me, but I believe 2017 will be even "BIGGER"
August may be my favorite month:
August 2011: 2nd at Olympic Trials
August 2014: ITU World Champion
August 2015: 1st at Olympic Trials
August 2016: Olympic Champion
August 2017: Congratulations Gwen Jorgensen and her husband Patrick Lemieux, proud parents to be!
"20.01.2017 07:45:00" 220triathlon.com Cycling in the rain: coping with wet conditions Wet conditions can pose all sorts of problems during training or the racing bike leg. Pete Bonfield explains how to cope with the conditions, and stay safe and efficient Hate cycling in the rain when it's wet and slippy? Pete Bonfield explains how to stay safe, confident and efficient
"20.01.2017 05:31:00" 220triathlon.com How to prioritise your nutrition to your triathlon training Matching your nutritional intake to the training you're doing (nutritional periodisation) can really help you get the best out of your sessions, says Nigel Mitchell Nigel Mitchell explains how to alter your nutrition to fit your training goals. #Triathlonnutrition
"20.01.2017 02:16:00" 220triathlon.com Polarised training – why you need to get out of the middle lane We explain why splitting your training into lots of low intensity with a little high intensity can give you an endurance edge Andrew Hamilton explains why you should split training into lots of low intensity work with some high intensity
"19.01.2017 23:06:00" 220triathlon.com Vegetarian fuelling for an Ironman We reveal your nutrition strategy for moving up to long-distance racing, including which protein sources to target and why getting enough iron is vital Are you a vegetarian thinking of doing an Ironman but worried about getting enough iron? Here is some advice from nutritionist Lucy-Ann Prideaux
"19.01.2017 21:00:00" 220triathlon.com Hip pain: diagnosis and causes Sore hips, while common among triathletes, are difficult to diagnose and treat. Luckily 220 physio Emma Deakin knows the signs, symptoms and solutions for hip problems and injuries Suffer hip pain? 220 physio Emma Deakin talks signs, symptoms and solutions
"19.01.2017 18:30:00" 220triathlon.com Swimrun gear: what you need Swimrun may sound straightforward but you need to give the kit serious consideration as you will be wearing, or carrying, it the whole race. Here are the essentials... Thinking about taking up #Swimrun this year? Here's what you will need...
"19.01.2017 16:00:00" 220triathlon.com Cycling aerodynamics Q&A: how can I reduce drag on the bike section? 220 cycling coach Nik Cook advises a triathlete in his second season on how he can make aero improvements on the bike Wondering how to reduce drag on the bike? Here are some tips from Nik Cook
"19.01.2017 15:05:05" Get our current issue for FREE when you start a 3-month subscription inside our app today!
"19.01.2017 13:50:00" 220triathlon.com Aero cycling helmets: how to choose the right shape Aero helmet shapes vary a great deal, in three primary aspects: tail length, surface features and width. We take a look into the trio… Thinking about investing in an aero helmet for the new season? Here's how to choose the right shape for you
"19.01.2017 12:10:17" 220triathlon.com 14 triathlon swimming tips for race-day Some of the best swimmers in triathlon pass on their top tips for a successful race-day swim, including Lucy Charles, Flora Duffy and Richard Varga Some of triathlon's best swimmers, including Lucy Charles, Flora Duffy and Richard Varga, share their top tips for race-day
"19.01.2017 11:48:11" 220triathlon.com Alistair Brownlee nominated for Laureus Award Alistair Brownlee's heroic actions at WTS Cozumel earns him 'Best Sporting Moment' nomination at the sporting Oscars Ali Brownlee's heroic actions at #WTSCozumel earns him 'Best Sporting Moment' nomination at the prestigious Laureus Awards
"19.01.2017 10:00:05" Timeline Photos Enjoy our digital edition on your mobile or tablet device for just 12p per day with a 3-month subscription! Only available until 29th January. Available here: http://bit.ly/2jLocsn
"19.01.2017 09:59:41" 220triathlon.com 10 ways to get through spectating an Ironman while your loved-one is competing Just how are spectators supposed to occupy themselves during the 10… okay 12… OKAY 14!… hours between cheering their loved ones on at the start of an Ironman and avoiding contact with their moist, disgusting bodies at the finish? Martyn Brunt turns to his Ironmans! The greatest sporting spectacle in the world, packed with intrigue, incident, toil and triumph - for the competitor that is; for the spectator they can be anything but... Here's our 10 tip Ironman survival guide for the spectator supporting
"19.01.2017 08:41:20" 220triathlon.com Should I do aerobic swimming sessions? Aerobic sessions are a cornerstone of run/bike training, but often in the swim it's all short sets and rest breaks at coached sessions. Terry Laughlin explains the differences between run/bike training and swim training and whether you should include Wondering whether you need to do aerobic swimming sessions like you do with the bike and run? Terry Laughlin explains all...
"18.01.2017 13:19:37" 220triathlon.com Dengie Events announce 2017 races Essex-based race organiser releases this season's schedule Essex-based race organiser Dengie Events have released their 2017 line-up of triathlons... http://www.220triathlon.com/news/uk/dengie-events-announce-2017-races/11554.html
"17.01.2017 23:08:00" 220triathlon.com 6 common foot problems triathletes face and how to treat them Your feet have a huge impact on your triathlon performance, says Andy Barber, so you need to look after them properly. Here he explains how and the 6 most common foot problems/injuries triathletes suffer and how to treat them Did you know each of your feet has 26 bones, 33 joints, and more than 100 muscles, tendons and ligaments? That's a lot that can go wrong! Andy Barber explains how to look after them, and the 6 most common foot problems/injuries triathletes suffer and how
"17.01.2017 21:04:00" 220triathlon.com Triathlon race-day: 21 common mistakes Andy Blow outlines some common scenarios that have a habit of tripping athletes up on race-day with the solutions so you can avoid making them and race better and better We explain 21 common mistakes triathletes often make on race day so you can avoid them when the season starts
"17.01.2017 19:00:00" 220triathlon.com How to gauge if you're running aerobically or anaerobically Find it hard to control your run efforts and gauge whether you are running aerobically or anaerobically? Rob Stewart explains all Find it hard to control your run efforts and gauge whether you are running aerobically or anaerobically? Rob Stewart explains all
"17.01.2017 16:15:00" 220triathlon.com The awards shortlist is here & the 2nd round of voting is open! - Competitions The nominations are in and have been counted with the top five in each section being shortlisted. Please vote for your favourite... We have a framed Jonny Brownlee worn tri-suit, signed by both The Brownlee Brothers, to give away... To enter and be in a chance of winning it all you need to do is vote for your favourites in the #220Awards
"17.01.2017 15:00:00" 220triathlon.com Joe Skipper's mandatory two-wheel and brick sets for Ironman bike & run These sessions will build muscular endurance and stamina and get your Ironman pace dialled in, he says... Ironman pro Joe skipper shares two of his favourite brick sets
"17.01.2017 13:53:18" 220triathlon.com Winter Swim Sets To swim better, says Joe Beer, you must assess your current ability and tweak your training to focus on stubborn areas To swim better, says Joe Beer, you must assess your current ability and tweak your training to focus on stubborn areas
"17.01.2017 05:05:00" 220triathlon.com Improve your sprint distance swim Sick of being last man Charlie out of the water? We've got the drills and tips you need Andy Bullock explains how to improve your sprint-distance swim
"17.01.2017 02:30:00" 220triathlon.com Tri-suits: what to look for The tri-suit is second only to the bike in the most important piece of tri kit you'll need. Here's our guide on what to look for The #trisuit is one of the most important pieces of triathlon kit you will buy. Matt Baird explains what to look for
"16.01.2017 23:00:00" 220triathlon.com Nine gear upgrades for long distance triathletes From aero helmets to wetsuit lube (no sniggering), we look at the kit you'll need to morph from Ironman completer to competer Thinking of taking on an Ironman? Here are the long-course essentials you'll need to morph from completer to competer...
"16.01.2017 21:00:00" 220triathlon.com Swimmer's shoulder: what causes it, and three exercises to treat it We take a look at one of the most problematic ailments swimmers face, how to diagnose it, and what exercises you can do to fix it Suffer from swimmer's shoulder? James White discuses causes, symptoms and treatment #SwimmersShoulder
"16.01.2017 19:00:00" 220triathlon.com Cycling technique for triathletes: coping with wind A windy bike course can wipe you out, leaving you exhausted for the run. But it needn't be that way. Nik Cook shows you how to battle the breeze… Getting exhausted from battling the wind on your bike? Nik Cook shows you how to beat the breeze…
"16.01.2017 16:30:00" 220triathlon.com 8 triathlon training myths busted The line between triathlon training fact and triathlon training fiction is often a blurred one. Here to put things in black and white is the man in the know, Joe Beer... The line between triathlon training fact and fiction is often a blurred one. Joe Beer explains what to believe...
"16.01.2017 14:12:55" 220triathlon.com Hydration: 5 mistakes triathletes make and how to avoid them In theory hydration should be easy; You get thirsty, you drink something... but if it really is that simple, why do so many athletes come unstuck with hydration-related issues during races and training? Andy Blow explains the common mistakes and how to Andy Blow of Precision Hydration explains common mistakes triathletes make with their hydration
"16.01.2017 12:04:58" 220triathlon.com 21 must-do UK triathlons From sprint distance to Ironman we list 21 must-do UK triathlons From sprint distance triathlons to full Irons here are our 21 must-do races in the UK
"16.01.2017 10:26:07" 220triathlon.com How to ease gastrointestinal distress when racing Stomach complaints curtailing your race ambitions could be at an end thanks to a cow and mineral mix… Suffered stomach problems when racing in 2016? A cow and mineral mix could be the answer in 2017
"16.01.2017 07:45:00" 220triathlon.com What is bike threshold training? We examine what it is, how long and how often you should do it for We explain all you need to know about threshold training, and how long and how often you should do it for...
"16.01.2017 05:00:00" 220triathlon.com 12 of the best race-day excuses Whether beginner or seasoned triathlete here's 12 of Martyn Brunt's favourite race-day excuses to keep handy just in case your performance isn't quite what you wanted... Despite all your hopes races often don't quite go to plan... and if they don't you may just need one of these 12 race-day excuses...
"16.01.2017 02:20:00" 220triathlon.com Triathlon nutrition: 10 common mistakes triathletes make Jon Hodgkinson, nutritionist for Triathlon Coaching UK and founder of Real Food Function, explains how to avoid 10 common nutritional mistakes triathletes often make Jon Hodgkinson, nutritionist for Triathlon Coaching UK explains how to avoid 10 common nutritional mistakes triathletes often make
"15.01.2017 23:58:00" 220triathlon.com Ironman race day: 10 common mistakes Ironman racing is a long day and that means a lot can go wrong. But it doesn't have to if you have a methodical approach. Phil Jarvis, head triathlon coach at aerobicmonster.co.uk, points out the pitfalls we all should avoid. Ironman racing is a long day and a lot can go wrong. Phil Jarvis, head triathlon coach at aerobicmonster.co.uk, points out the pitfalls we all should avoid.
"15.01.2017 22:15:00" 220triathlon.com How to improve your swim speed, stamina and power Varying the intensity of swim sessions holds the key to developing more swim speed, stamina and power. Dan Bullock shows you why… Dan Bullock explains how to improve your swim speed, stamina and power
"15.01.2017 20:21:00" 220triathlon.com 5 tips for making the most of the triathlon off-season British Triathlon Federation physiotherapist Emma Deakin explains how to make the most of the winter months so you are in the best possible shape for the new season Physio Emma Deakin explains how to make the most of the off-season so you are fighting fit for next season
"15.01.2017 18:33:00" 220triathlon.com Hyponatremia: What it is and how you can avoid it Hyponatremia means low blood sodium levels and is potentially very serious. Andy Blow discusses causes, symptoms and how triathletes can avoid it Hyponatremia means low blood sodium levels and is potentially very serious. Andy Blow discusses causes, symptoms and how triathletes can avoid it
"15.01.2017 17:04:34" 220triathlon.com Eight key skills for a faster and more efficient run We explain how to master the techniques shared by the very best runners in triathlon Alex Price explains how to master the run techniques shared by the very best runners in triathlon
"15.01.2017 12:04:54" 220triathlon.com How to beat speed wobbles Are you getting into trouble going downhill? The good news is it's completely avoidable Speed wobbles are a curious phenomenon. At best they're frightening. At worst they can result in a crash. But, says Mat Brett, the good news is that they're completely avoidable.
"15.01.2017 10:23:13" 220triathlon.com Off-season efficiency Now is the time to focus on improving your efficiency across all three disciplines, says Joe Friel - and the key is short, sharp sessions... January is the perfect time to focus on improving your efficiency across all three disciplines, says Joe Friel. And the key is short, sharp sessions...
"15.01.2017 07:45:00" 220triathlon.com Roka Maverick X wetsuit review Jack Sexty scores this triathlon wetsuit from Roka an impressive 95% Need a new wetsuit? Jack Sexty scores the Maverick X from ROKA an impressive 95% and says it is the best and fastest wetsuit he has ever tried... but warns it comes with a hefty price
"15.01.2017 05:32:00" 220triathlon.com Essential tips for conquering your first sea swim We explain the unique challenges they present, and what you can do to give yourself the best chance of success on race day Facing your first sea-swim this season? Here some tips
"15.01.2017 02:29:01" 220triathlon.com Training plans: Mobility, flexibility, core & strength Suspension training exercises to improve your mobility, flexibility and strengthen your core Want to improve your strength, mobility and flexibility this winter? Here is a training plan for those short on gym equipment and space from Ex-Navy Seal Randy Hetrick of TRX Training
"14.01.2017 23:00:00" 220triathlon.com Chrissie W on training philosophies Four-time Ironman world champ shares her thoughts on whether it's better to train with heart-rate monitors or by cadence, and why she's a 'back to basics' person Four-time Ironman world champ Chrissie Wellington shares her training philosophies
"14.01.2017 21:00:01" 220triathlon.com Is there a 'right' way for triathletes to pedal? From pedalling in circles to applying pressure at specific points, we look at whether there's an ideal approach when you need to run off the bike afterwards From pedalling in circles to applying pressure at specific points, we look at whether there's an ideal approach to pedalling when you need to run off the bike afterwards
"14.01.2017 19:45:00" 220triathlon.com Sub-1hr running session: winter speed maintenance Build your race speed with sets that combine both stamina and pace work Injecting speed into seasonal stamina sets will set you up for a fast summer. Emma-Kate Lidbury explains…
"14.01.2017 16:54:00" 220triathlon.com How to choose a triathlon coach Thinking about hiring a tri coach? With over 1,500 triathlon and Ironman coaches in the UK alone, you're almost spoilt for choice, but what should you look for in a multisports coach? Whether you need a coach for sprint or Ironman Joe Friel gives you the Thinking about hiring a coach for the new season? We explain how to find the perfect one for you and your needs
"14.01.2017 15:27:08" 220triathlon.com How to make your own Swimrun kit On a budget? We explain how to create your own swimrun kit from what you already have Tempted to try #Swimrun but can't justify more kit purchases? Here's how to create your own from what you already have
"14.01.2017 10:30:00" 220triathlon.com Why you should be swimming 'off strokes' regularly Don't just stick to freestyle in the pool – targeting weaker strokes has a number of benefits Fiona Ford explains why you should include swimming 'off strokes in your training
"14.01.2017 07:44:00" 220triathlon.com How important is bilateral breathing for beginner swimmers? With many new triathletes struggling to master this skill, our experts discuss how big an impact it has on your swim split Our experts Mark Perry and Alan Rapley discuss the importance of bilateral breathing for beginners
"14.01.2017 06:00:00" 220triathlon.com How to train for a sub-20min 5k Hit your goal with these 4 weekly run sessions Want to break 20mins for a 5k run? Andy Bullock suggests four weekly sessions that will help you achieve your goal
"14.01.2017 02:22:01" 220triathlon.com Sub-1hr bike workout: the big gear Build your bike strength by training with a low cadence in a big gear Training with a low cadence in a big gear will help build the leg strength needed to nail the bike leg. Emma-Kate Lidbury brings the pain…
"13.01.2017 23:00:00" 220triathlon.com 10 tips for taming your first Ironman Preparing for your first Ironman? Here's our 10 tip guide Planning to take part in your first Ironman? Here's our top 10 tips #Ironmantraining
"13.01.2017 20:45:00" 220triathlon.com Clip-on aerobars: 3 of the best Often the easiest way to shave off seconds on the bike is with a set of clip-on tri bars. Rob Banino gets to grips with a trio of drag-reducing aerobars… Want to invest in clip-on #aerobars? Here are three of the best tested and rated
"13.01.2017 18:57:00" 220triathlon.com Ironman run training: how important is the weekly long run? Top triathlon coaches Andy Blow and Simon Ward discuss whether you should include a weekly long run in your Ironman training schedule Top triathlon coaches Andy Blow and Simon Ward debate the necessity of a weekly long run in your Ironman training schedule
"13.01.2017 16:30:00" 220triathlon.com Triathlon biking tips: 23 steps to becoming an accomplished cyclist Portuguese coach Sergio Santas, who trained 2008 silver medallist Vanessa Fernandes, talks cadence, cranks and carbon. Follow his bike leg steps to increase your two-wheel competitiveness this season… Portuguese coach Sergio Santas shares 23 tips for becoming a better, faster and more efficient cyclist for the 2017 season
"13.01.2017 14:22:06" 220triathlon.com Triathlon training: 10 tips for beginners Elite coach Perry Agass passes on his top 10 training tips for triathletes new to the sport New to the sport of tri? Elite coach Perry Agass passes on his top 10 training tips for newbies
"13.01.2017 11:45:00" 220triathlon.com Explained: the difference between clinchers, tubulars and tubeless tyres Wondering how each works and what their pros and cons are? Read on… Heard of clinchers, tubulars and road tubeless tyres, but unclear about the differences between them, and what each is good for? We explains all…
"13.01.2017 10:00:00" 220triathlon.com Depression: a triathlete's experience Every year a quarter of us will suffer from a mental health problem, including sports men and women. Our columnist Tim Heming shares his experience Every year one in four of us will suffer from a mental health problem. Here's one triathlete's story #depression
"13.01.2017 08:00:00" 220triathlon.com How to swim in a wetsuit Swimming in a wetsuit is quite different to swimming in a swimsuit. Robin Brew explains how to tweak your swim technique to make the most of the benefits a wetsuit offers Swimming in a wetsuit is different to swimming in a swimsuit. Robin Brew explains how to tweak your technique so you make the most of the benefits a wetsuit offers
"13.01.2017 05:00:01" 220triathlon.com Iron-distance triathlons: the 11 toughest? Make no mistake all 11 of these Ironman distance triathlons are tough and not for the faint-hearted, but which is the toughest long-distance race of all? We crunch some stats to find out... Are these 11 iron-distance triathlons the toughest in the world?
"13.01.2017 02:30:01" 220triathlon.com Ironman swim tips from Keri-Anne Payne You're a competent Ironman-distance swimmer but how do you move up to that next performance level? Olympian Keri-Anne Payne has the answers Olympic open-water swimmer Keri-Anne Payne shares her top tips for taking your Ironman swim to the next level
"12.01.2017 23:15:00" 220triathlon.com Triathlon transition: 10 common mistakes and how to put them right Transition is often termed the fourth discipline of triathlon and is where a race can be lost. We asked Russ Hall, club coach for the BRAT club in Birmingham and part of the Tri1st Triathlon Coaching Team, to run us through the top 10 mistakes made in Triathlons can be won and lost in transitions. Russ Hall explains how to avoid common mistakes so you sail through
"12.01.2017 20:45:00" 220triathlon.com How ageing affects athletic performance James Witts explains the physiology of ageing, its effects on sports performance and triathlon training Getting older is inevitable. James Witts explains how it affects athletic performance
"12.01.2017 18:30:00" 220triathlon.com Bike race wheels: how to choose the right ones Discs, deep rims, tubs… Choosing the right race wheels will make or break your bike leg. But how do you pick the set for you? Jay Prasuhn finds out Discs, deep rims, tubs… Choosing the right race wheels will make or break your bike leg. But how do you pick the set for you? Jay Prasuhn finds out
"12.01.2017 16:00:00" 220triathlon.com Triathlons for beginners: why you should take part For the newbie triathlete triathlons can be a daunting sport to start, but don't be put off, says elite triathlete Caroline Livesey, as you couldn't find a friendlier bunch of people willing to help you Know someone thinking about taking up tri? This piece by Caroline Livesey will certainly persuade them...
"12.01.2017 13:36:00" 220triathlon.com Can riding on a turbo trainer damage your carbon bike? We examine if there's any truth in the horror stories, and how best to set up your steed Worried riding on a turbo trainer will damage your valuable carbon bike? Andy Blow explains all
"12.01.2017 11:45:01" 220triathlon.com 10 reasons why you should never do an Ironman... Ironman addict Martyn Brunt explains why, if you want to remain sane, you should never, ever do an Ironman... Thinking about doing an #Ironman this year? Here are 10 reasons why you really shouldn't...
"12.01.2017 10:00:00" 220triathlon.com How to deal with that congested feeling after swimming Tried ear plugs, hay fever tablets and all other remedies, to no avail? Read on… Feel congested after swimming? John Wood discusses solutions
"12.01.2017 07:45:00" 220triathlon.com Your first triathlon bike – a guide We explain how to adapt to your new ride, how often you should be riding it in training, and the adjustments you can make to climb hills efficiently Got your first tri bike? Andy Blow and Nik Cook explain how to adapt to your new ride, how often you should ride it, and the adjustments you can make to climb hills efficiently
"12.01.2017 04:46:01" 220triathlon.com 10 of the best bike computers A user-friendly bike computer enables you to collect vital ride stats and track your progress. Rob Banino tests and rates 10 of the best A bike computer enables you to collect vital ride stats and track your progress. Rob Banino tests and rates 10 of the best
"12.01.2017 02:30:00" 220triathlon.com Joe Skipper's top 10 tips for Ironman success From manning up to improving threshold power, here's Joe's top 10 tips for long distance triathlon success Top British iron pro Joe Skipper shares his top 10 tips for going long
"11.01.2017 23:30:00" 220triathlon.com Dehydration and sodium: why replacing salt is crucial Most triathletes understand that replacing the sodium lost when they sweat is important for maintaining performance, but they don't really know why. Do you know why replacing salt is crucial? Andy Blow of Precision Hydration explains all
"11.01.2017 20:45:01" 220triathlon.com Explained – the best running posture for triathletes We look at why the 'best' runners for a given distance often have similar strides, and how to achieve this Andy Bullock explains the best running posture for triathletes and why it is effective
"11.01.2017 18:30:01" 220triathlon.com Chrissie Wellington's 10 top tri kit essentials If anyone knows what tri gear you need (and don't need) to race, it's Britain's four-time Kona queen New to tri and feeling swamped by kit choice? Kona Queen Chrissie Wellington explains the tri gear you need (and don't need) to race
"11.01.2017 16:09:01" 220triathlon.com €100,000 up for grabs at ÖTILLÖ Swimrun 2017 ÖTILLÖ announce a one million Swedish krona prize if a team win every race in the world series - and the world champs It might be worth giving #swimrun a go this year...!
"11.01.2017 13:45:00" 220triathlon.com 4 pool swim sessions for triathletes John Wood has put together four swim set examples. Three are targeted towards one main skill: endurance, speed or open-water skills; while the final one is designed to help newer swimmers progress, ready to step up to the others. 4 swim sets from John Wood: 1 for endurance, 1 for speed, 1 for open-water practise and 1 for beginners
"11.01.2017 11:50:01" 220triathlon.com Racing weight: 4 tips for combining lean with power The race season is upon us, so how do we adopt our perfect racing weight? Here's multisport author Matt Fitzgerald's essential guide to getting lean for peak performance, while increasing your power… Starting to think about getting race-shape and to your ideal racing weight?
Here's Matt Fitzgerald's essential guide to getting lean for peak performance, while increasing your power…
"11.01.2017 10:07:58" 220triathlon.com 10 of the best bike race wheels 10 of this year's best race wheels tested and rated by our expert reviewer Want some new race wheels? Rob Banino tests 10 to find the best and quickest for your money
"11.01.2017 04:56:00" 220triathlon.com How to improve your front crawl breathing Step-by-step instruction to improve your swim breathing from Robin Brew Get your swim breathing right and you'll swim faster more easily. Get it wrong and you'll add time and fatigue. Robin Brew explains how to get it right
"11.01.2017 02:30:00" 220triathlon.com Inside Gwen Jorgensen's pre-Olympic training camp What does it take to be the reigning world champion and favourite for Olympic gold? 220 headed to Gwen Jorgensen's Olympic training camp in Spain to find out What does it take to be crowned Olympic champ? Just before Rio 2016 we paid Gwen Jorgensen's pre-Olympic training camp a visit to find out...
"10.01.2017 23:00:01" 220triathlon.com Four winter turbo trainer sessions Short focussed sets are key to keeping things interesting and unlocking race success Nik Cook shares 4 short, focussed turbo sessions that will help keep things interesting and unlock race success
"10.01.2017 20:59:00" 220triathlon.com Sports sponsorship: how a triathlete can find a sponsor Triathlete sponsorship isn't just for podium finishers says Vickie Saunders from The Sponsorship Consultants. Here's her top tips for getting- and saying - sponsored Think sponsorship is just for elites? Then think again says Vickie Saunders of The Sponsorship Consultants. Here are her tips for getting and staying sponsorship
"10.01.2017 18:30:00" 220triathlon.com Open-water swim goggles: 10 of the best reviewed and rated Make sure you have the best visibility on race day with a set of good open-water goggles. We test and rate 10 of the best Need a new pair of open-water goggles before the season starts? We test and rate 10 of the best
"10.01.2017 16:30:01" 220triathlon.com 10 essential pool swim drills for triathletes John Wood explains 10 key swim drills that should be a staple part of any triathlete's pool training 10 key drills for the pool
"10.01.2017 14:07:52" 220triathlon.com Middle-Distance Pacing Pacing for Middle Distance races can be very tricky, but Andy Bullock gives you some tips on how to get it right Pacing for middle distance is tricky, but you need to get it right if you want to race fast. Andy Blow has some advice...
"10.01.2017 12:14:53" 220triathlon.com Aero helmets for triathletes – how and why to use them Their looks turn heads, and will make yours more aerodynamic. We explain how aero lids can help you reach T2 faster Thinking about investing in an aero helmet? Nik Cook explains what you need to know and how they can help you reach T2 faster
"10.01.2017 10:40:40" 220triathlon.com The best turbo trainers reviewed A turbo trainer is an essential part of a triathlete's kit if they're serious about improving their riding. Chris Hovenden reviews, tests, and rates some of the best on the market Looking to buy a turbo trainer? We test and rate 4 of the best
"10.01.2017 07:45:00" 220triathlon.com How to self-diagnose and treat a stress fracture Our resident physio Emma Deakin looks at one of triathlon's most common injuries Worried about stress fractures? Physio Emma Deakin explains how to diagnose and treat them
"10.01.2017 04:53:00" 220triathlon.com Explained – when to train low, when to train high Wondering when to vary your workload intensity, and by how much? We reveal how you should split your time between building base endurance and top-end speed Wondering when and how to vary your workload intensity? Joe Beer explains how you should split your time between building base endurance and top-end speed
"10.01.2017 02:20:00" 220triathlon.com Beat dizziness after the swim Are you suffering from T1 head spins? Read our advice and we'll have you blasting through transition in no time Do you suffer dizzy spells in transition after the swim? It's a common problem, says swim coach John Wood, but you can beat it...
"10.01.2017 00:05:00" 220triathlon.com 3 strength and conditioning exercises to help you stay injury-free Nick Beer explains 3 essential exercises that should be part of every training programme to help keep you injury-free, and gain maximum benefit and results from your training schedule. Nick Beer explains 3 essential strength and conditioning exercises that will help keep you injury-free
"09.01.2017 22:00:00" 220triathlon.com How – and why – to bin the sugar We explain why triathletes should ditch the processed sugar from their diet, and how to do it Why you should give up the sweet stuff...
"09.01.2017 20:30:00" 220triathlon.com Five ways to boost aerobic endurance Increase your VO2 capacity with our handy tips, giving you a bigger engine come race day 5 tips for increasing your VO2 capacity so you have you a bigger engine come the start of the 2017 season
"09.01.2017 18:36:00" 220triathlon.com The best road bikes for triathlon Throughout the year the 220 team test and review some of the finest road bikes for triathlon on the market, priced between £950 and £7,000. Here are the road bikes we considered the best for triathlon; all scoring 85% or more. Want a new road bike for 2017 season? Here are our top 5, each one scoring at least 85% when put through its paces...
"09.01.2017 16:30:00" 220triathlon.com What is high-intensity interval training (HIIT)? Nick Beer explains what high-intensity interval training is, the benefits, and how to incorporate it into your triathlon training Nick Beer explains all you need to know about high intensity interval training #HIIT and how it can help you train more efficiently
"09.01.2017 13:50:32" 220triathlon.com 10 of the best pool goggles A good pair of pool goggles are an essential part of a triathlete's kit. We review 10 of the pool goggles, priced from £10 to a whopping £55. Need a new pair of pool goggles for training? We test and rate 10 of the best
"09.01.2017 11:45:00" 220triathlon.com Preparing for an Ironman: group vs solo training Training for a long-distance triathlon and wondering how much you should be done alone and how much you should train with others? Coach, Simon Ward, and four-time Ironman champ, Lucy Gossage explain the pros and cons of training alone versus in a group Wondering whether it is better to train for an Ironman solo or in a group? Simon Ward and Lucy Gossage explain the benefits of each
"09.01.2017 10:07:34" 220triathlon.com 6 open-water swimming skills to practise in the pool We explain 6 key open-water swimming skills that you can practise in the pool over the winter so you are confident and flying come race-day 6 open-water swimming skills to practice in the pool now
"09.01.2017 07:45:00" 220triathlon.com Do you need a triathlon bike for 70.3 and Ironman races? Our experts answer the common question of whether the trusty road bike is “good enough” for a longer-distance triathlon Stepping up to 70.3 and Iron-distance this year and wondering if you need a tri bike or whether your trusty road bike will do? Rob Banino and Nik Cook take up the question
"09.01.2017 04:41:00" 220triathlon.com 10 common run problems and how to fix them Fact: if your run's not up to par, your race will be a flop. Paul Larkins charts 10 of the most common run problems – and reveals how to eradicate them… If your run's not up to par, your race will be a flop. Paul Larkins charts 10 of the most common run problems – and reveals how to eradicate them…
"09.01.2017 02:28:00" 220triathlon.com Spencer Smith's pre-run drills The essential run warm-up routine from the multiple ITU world champ ITU and Ironman pro Spencer Smith shares his essential run warm-up routine
"08.01.2017 23:17:01" 220triathlon.com Hill running vs. fartlek – which is better for time-poor triathletes? When time's not on your side, we look at the benefits of each to help you decide Time poor and wondering which is best, hill or speed run work? We discuss the benefits of each
"08.01.2017 20:56:07" 220triathlon.com How to break into the top 10% of Olympic distance finishers Read our essential tips on how to muscle into triathlon's top tier, starting with some specific 'can't hide from the clock' sessions Want to break into the top 10% off olympic distance finishers this season & clock under 2:10hrs (2:30hrs for women)? Andy Blow has some tips that might help
"08.01.2017 17:47:24" 220triathlon.com Triathlon bike versus road bike Struggling to choose between a triathlon or a road bike? Don't worry says Mark McKay, this is a dilemma that every triathlete must face. Here he weighs up the pros and cons of both Struggling to decide between a tri or road bike for the new season? Mark McKay weighs up the pros and cons of both
"08.01.2017 16:28:03" 220triathlon.com How to order a healthy takeaway Some times only a takeaway will do at the end of a long day of training, but is this a disaster for your nutrition? No, says head nutritionist for Team Sky Nigel Mitchell, as not all takeaway food is bad. Here he examines the smartest – and the not so Thinking about ordering a takeaway tonight? Nutritionist Nigel Mitchell explains how to make it a healthy one #HealthyTakeaway
"08.01.2017 14:12:47" 220triathlon.com Sub 1-hour session: swim intervals for beginners Prepare to see significant performance gains with GB pro triathlete Dan Halksworth's 45min interval session A 45 min swim training session for beginners that will fill you with confidence, as the aim is to train faster than race pace.
"08.01.2017 11:21:53" 220triathlon.com How to pedal efficiently Pete Bonfield explains how to develop the perfect pedal technique so you get the maximum output from your effort Pete Bonfield explains how to develop the perfect pedal technique so you get the maximum output from your effort
"08.01.2017 07:30:00" 220triathlon.com How to turn your road bike into a triathlon bike Adapting a road bike for triathlons is a whole lot cheaper than buying a triathlon bike and you can achieve many of the same aerodynamic advantages Can't afford a tri bike? We explain how to adapt your road bike so you can achieve many of the same aerodynamic advantages
"08.01.2017 05:11:00" 220triathlon.com 5 ways triathlon transforms your life... From spouting a scrawny physique to developing sadistic tendencies Coventry's most alluring pin up Martyn Brunt reflects on how triathlon has changed his life... Triathlon is definitely an addictive sport and transforms your life in often unexpected ways says Martyn Brunt. Here he reflects on how tri has changed his...
"08.01.2017 02:30:00" 220triathlon.com How to qualify for Ironman World Championships as a professional triathlete Qualifying for Kona as a professional triathlete is the focus for most long-distance pros, but it is not easy says Nikki Bartlett as it is all down to a point-based ranking system. Here she explains the process and why it needs a careful strategy. Qualifying for Kona is never easy, whether a professional or age grouper. We explain how the pros qualify
"07.01.2017 23:15:00" 220triathlon.com 19 triathlon running tips from Jamie Turner Jamie Turner is the run coach behind Gwen Jorgensen's invincible form. Here are his top tips for improving speed, stamina and stride rate so you can complete the run leg faster Jamie Turner, run coach of Olympic Champion Gwen Jorgensen shares his 19 top run tips
"07.01.2017 21:11:00" 220triathlon.com Mental toughness found to be key to elite cyclists success New research has found that, compared to their non-elite counterparts, professional cyclists exhibit a stronger resistance to mental fatigue and performed better in tasks related to will-power and self-control. Research finds professional cyclists exhibit a stronger resistance to mental fatigue than their non-elite counterparts
"07.01.2017 18:35:07" 220triathlon.com Turbo Training for Triathletes Rick Kiddle extols the virtues of indoor training to beat the winter blues. He shows you how to create a programme tailored to you and stay motivated Rick Kiddle explains how to create a turbo training programme tailored to you, and how to stay motivated and stick to it during winter months
"07.01.2017 17:00:39" 220triathlon.com Movement screening: what it is & how it helps athletes Heard of functional movement screening (FMS) and movement competency screening but unsure about what exactly they are and how they can help triathletes? Top Kona age-grouper and physiotherapist Alison Wilson, and sports performance specialist Dr. Matt Want to be in the best physical shape possible for the coming season? Top Kona age-grouper and physio Ali Wilson of Body In Motion Physiotherapy explains how movement screening could help reduce the risk of injury and help you become more efficient
"07.01.2017 12:30:01" Timeline Photos Try our digital edition FREE with an exclusive 60-day trial offer! Available on iOS, Android and Kindle, simply install our free app to get started. Offer ends 8th January 2017. Available here: http://bit.ly/2hEcuOW
"07.01.2017 07:46:00" 220triathlon.com Training plan: 8-week swim plan for triathletes British Triathlon swim coach Alan Rapley offers 24 carefully crafted pool sessions An 8-week swim regime with 24 pool sessions for busy people who train on their own.
"07.01.2017 02:39:00" 220triathlon.com How to do a dolphin dive The dolphin dive or technique as it is often called is useful at both the start and end of triathlon swim legs, and could put you 10m ahead of your rivals in the first 5secs Something to practice over the winter? The dolphin dive might look difficult but it's easily mastered with a bit of practice, says Robin Brew. Here he explains how to do it...
"07.01.2017 02:35:00" 220triathlon.com Train like an elite: Craig Alexander Find out how a true sporting legend trains... One from the archives. Back in 2012 elite ironman Craig Alexander explained to 220 the secrets behind his training
"06.01.2017 23:15:00" 220triathlon.com Chrissie Wellington on... Budget triathlon gear "Ultimately, you compete using your heart and your head, not your wallet," says Britain's four-time Kona champ Keen to get into triathlon but worried about the cost of going from one sport to three? Britain's four-time Kona champ Chrissie Wellington says it's time to get creative...
"06.01.2017 21:00:00" 220triathlon.com What is lactate and lactate threshold? Joe Beer explains all you need to know about lactate, lactate threshold, and how it affects your performance Joe Beer explains all you need to know about lactate, lactate threshold, and how it affects your performance
"06.01.2017 18:24:55" 220triathlon.com A triathlete's guide to bike cadence How to find your optimum pedalling efficiency, then do a strong run on the back of it There's no 'one size fits all' advice for bike cadence, says Nik Cook. Here he explains how to find your optimum pedalling efficiency
"06.01.2017 14:46:39" 220triathlon.com Ironman-distance triathlons: the 10 best European Irons for beginners Which Iron-distance triathlons are best for beginners? A long-distance triathlon is never easy but there are some that are more beginner-friendly than others. Here we pick our top 10 European iron-distance triathlons suitable for newcomers to 226km New to Ironman and wondering which long distance tri is the best for a beginner? We crunch some stats to find the 10 most beginner-friendly Iron-distance races in Europe
"06.01.2017 13:12:33" 220triathlon.com Strength training for running: 6 key exercises The single-leg movements in these strength training exercises ensure you build up balanced strength. It will also increase the stability of your muscles so every run step is controlled and powerful Improve your run with the strength training exercises
"06.01.2017 10:47:33" 220triathlon.com 10 off-season triathlon swim sessions In the triathlon off-season, we are all thinking about how to start the next season fitter and faster than ever. Andy Blow gives you 10 swimming sessions to energise and improve your triathlon swim... Andy Blow shares 10 swimming sessions to energise and improve your triathlon swim over the winter months...
"06.01.2017 07:30:00" 220triathlon.com Seven essential tips for improving your running Do you want to run faster and reduce your risk of injury? Focus, cadence and impact reduction are just some of the areas to look at Alex Price shares 7 essential tips on how to improve your run game, cut PBs and reduce the risk of injury…
"06.01.2017 05:00:00" 220triathlon.com How much rest do triathletes need? We explain how much training time you should spend at easier intensity, what an 'active recovery day' is, and whether you should take entire days off to let the body recover Simon Ward explains how much rest and recovery time triathletes need
"06.01.2017 02:00:01" 220triathlon.com 12 sports nutritional tips for the perfect triathlete diet Follow this nutritional advice from Kevin Currell, head of performance nutrition at the English Institute of Sport and former British Triathlon's lead nutritionist, working with the Brownlees, for a fitter, happier, enhanced performance. 12 nutritional tips from Kevin Currell, head of performance nutrition at the English Institute of Sport and former British Triathlon's lead nutritionist
"05.01.2017 23:15:00" 220triathlon.com Open-water swim tactics Worried about racing in open water? Fear not - expert Andy Blow has all the advice you need for all levels of ability, whether you're a nervous newbie or a near-dolphin... Worried about racing in open water? Whatever your ability, whether beginner or near-dolphin, Andy Blow has all the advice and tactics you need...
"05.01.2017 20:52:00" 220triathlon.com The triathlete's complete guide to heart rate zone training We explain why using the rate of your pulse to fine-tune your training can help you reap big fitness rewards, and how to do it How using your pulse rate to fine-tune your training can help you reap big fitness rewards
"05.01.2017 19:00:00" 220triathlon.com 11 strength training tips for triathletes Strength and conditioning workouts for age-group triathletes should be all about improving your range of motion, says Darren Smith, who trains top Brit Jodie Stimpson Here are 11 strength training tips from Darren Smith, who trains top Brit Jodie Stimpson
"05.01.2017 18:30:01" Timeline Photos Try our digital edition FREE with an exclusive 60-day trial offer! Available on iOS, Android and Kindle, simply install our free app to get started. Offer ends 8th January 2017. Available here: http://bit.ly/2hEcuOW
"05.01.2017 17:00:00" 220triathlon.com Sub-1hr bike session: TT turbo Follow this advanced-level bike workout and come race day you'll be primed for a tank-emptying performance For the last day of Christmas we have a turbo session for advanced triathletes that will prepare you for 10 and 25-mile TTs on race day.
"05.01.2017 15:24:01" 220triathlon.com February 2017 Highlights include: the ultimate UK race calendar, 24 beginner problems solved, Ironman 70.3 world champ Holly Lawrence Q&A, performance news and all the latest tri kit tested and reviewed The Feb issue of 220 is out and on the shelves!
"05.01.2017 13:25:17" 220triathlon.com Garmin release three new watches to their fēnix range Tech giants Garmin announce the release of their fēnix 5, fēnix 5S and fēnix 5X watches. Garmin to release three new watches in their popular fēnix range by April
"05.01.2017 11:54:13" 220triathlon.com The Cervélo P5X triathlon bike gets a test ride Cervélo has proclaimed the P5X as the 'ultimate triathlon bike', taking over three years to perfect it. We took the Cervélo for a first ride at the Euro launch in Andalusia… Jack Sexty takes the Cervélo P5X triathlon bike for a test ride to see if it lives up to all the hype
"05.01.2017 09:06:20" 220triathlon.com Free Ironman run training plan A free 12-week plan to help you nail the marathon leg of an Ironman Apologies there seems to have been a problem with the link to the Ironman run training plan we posted yesterday. Please find the link again. #IronmanTraining
"05.01.2017 08:50:43" 220 Triathlon Magazine
"05.01.2017 08:50:17" 220 Triathlon Magazine
"05.01.2017 07:30:01" 220triathlon.com Five beginner-friendly triathlon swims in the UK We take a look at some of the best domestic races for building up confidence in the water Want to do your first tri this year but nervous about the swim? Here are our top 5 beginner-friendly triathlon swims in the UK
"05.01.2017 05:00:00" 220triathlon.com Ironman run training plan Download a free 12-week run training plan to help you nail the Ironman marathon
"05.01.2017 02:30:00" 220triathlon.com How to prepare for hilly bike sections Mark Kleanthous discusses how much you should incorporate cycling up hills in preparation for racing hilly courses. Racing some hilly bike legs in 2017? Mark Kleanthous discusses how much you should incorporate cycling up hills in preparation...
"04.01.2017 23:30:01" 220triathlon.com How to improve your Ironman swim Just because the swim in a long-distance triathlon is less than 10% of the total doesn't mean you should ignore training for it in favour of the other two disciplines says Andrew Potter. Here he explains the importance of a successful swim and how to get Andrew Potter explains how to improve your Ironman swim so you save energy and get quicker... #IronmanTraining
"04.01.2017 22:00:00" 220triathlon.com Dave Scott's strength and conditioning training plan for triathletes Designed to fit around a busy schedule with minimal equipment, these exercises come highly recommended by the most successful Ironman athlete ever Learn from the master: Here's a strength and conditioning training programme 6x Ironman World Champ Dave Scott
"04.01.2017 21:00:00" espn.com 105-year-old Frenchman sets cycling record Frenchman Robert Marchand set a cycling world record in the 105-plus age category by riding just over 14 miles in one hour. Never give up on your dreams! 105-year-old Frenchman set new cycling world record
"04.01.2017 20:03:00" 220triathlon.com How to use your gears to improve cycling technique & strength Bike gears aren't just for increasing speed or getting up hills – overgearing and undergearing can also be used as training aids. Mark McKay explains… Bike gears aren't just for increasing speed or getting up hills – overgearing and undergearing can also be used as training aids. Mark McKay explains how…
"04.01.2017 17:36:00" 220triathlon.com Strength and conditioning session Boost power this winter and reap the rewards come the new season For the 11th day of Christmas we have a strength and conditioning session that will help boost power
"04.01.2017 16:00:00" 220triathlon.com How to start running Beginning running is simple, fantastically healthy and can be adapted to fit any lifestyle, says Paul Larkins. Here are his top tips for starting running Know someone who's made a New Year's resolution to start running and aim for a tri? Here are some tips they might find useful...
"04.01.2017 15:31:26" Try our digital edition FREE this New Year with our exclusive 60-day trial offer! Available on iOS, Android and Kindle, simply install our free app to get started.
"04.01.2017 15:15:46" newstatesman.com Seeing pink: why is sports gear for women still so gendered? Starting the year by browsing fitness kit for your new exercise regime? You won't be able to avoid pink sportswear in the women's sections. Here's why. Love or hate pink kit it is still the colour of choice for many sport wear companies when it comes to women's kit... Here's why
"04.01.2017 14:00:23" 220triathlon.com Sub-1hr swim session: Long-course peaking This 60min swim session for intermediate athletes will help you break 60mins over the iron-distance swim Are you looking to crack 60mins for your iron-distance swim? Mark Kleanthous shows you how to manage your race pace…
"04.01.2017 11:59:27" 220triathlon.com How to boost your immune system during winter There's nothing worse than a winter bug to derail your triathlon training. Luckily, Renee McGregor has the nutritional tips to keep you fighting fit and healthy… Don't let a slight niggle or sniffle get hold and stop you training with these immune-boosting tips from Renee McGregor
"04.01.2017 08:00:00" 220triathlon.com 10 tips to stay injury-free Top injury prevention advice for triathletes from sports physio Alison Rose, who's worked with Olympian Jess Ennis and the Brownlee brothers Top sports physio Alison Rose shares her best tips for staying injury free
"04.01.2017 05:00:01" 220triathlon.com How to recover from an IT band injury It's one of the most common ailments amongst runners and triathletes - our expert Emma Deakin is on hand to tell you how to treat the injury and recover quicker... Injured your IT band? British Triathlon physio Emma Deakin explains how to treat the injury and recover quicker..
"04.01.2017 02:25:00" 220triathlon.com Protein: how much do you need? How much protein you should consume everyday when training for a triathlon depends on several factors says Renee McGregor. Here she discusses protein requirements for endurance athletes Just how much protein do you need when training and racing? Renee McGregor explains all
"03.01.2017 22:45:00" 220triathlon.com Glycogen-depleted training improves performance without sacrificing immunity New research suggests that glycogen-depleted training improves your triathlon performance without sacrificing your immunity… New research suggests that glycogen-depleted training improves your triathlon performance without sacrificing your immunity…
"03.01.2017 20:03:00" 220triathlon.com Perfect your running technique: 11 key components We analyse the 11 key elements of good running form, shared by the best runners in triathlon, and how they increase your efficiency and reduce the risk of injury. Alex Price explains the key components of a good run technique
"03.01.2017 18:30:00" 220triathlon.com Strength training for cycling: 6 key exercises Build strength across your frame so you're able to better use your core and upper body to control your bike during long rides and your legs to push harder during every pedal stroke… These exercises will help you build strength across your frame so you're able to better use your core and upper body to control your bike during long rides and your legs to push harder during every pedal stroke…
"03.01.2017 16:45:00" 220triathlon.com Turbo session: long, steady film ride Take out the monotony with this variation on a drinking game For the 10th day of Christmas we give you this variation on a drinking game
"03.01.2017 15:45:00" 220triathlon.com Disc brakes: the pros and cons There seems to have been a big 'shift' in braking tech in recent years. Nik Cook explains the benefits and drawbacks of disc brakes for winter road biking Wondering if disc brakes are worth it? Nik Cook examines the pros and cons
"03.01.2017 13:45:01" Timeline Photos Try our digital edition FREE this Christmas with our exclusive 60-day trial offer! Available on iOS, Android and Kindle, simply install our free app to get started. Offer ends 8th January 2017. Available here: http://bit.ly/2hEcuOW
"03.01.2017 13:45:00" 220triathlon.com Swimming with fins: how to use them in training John Wood explains the differences between swimming with long and short fins, their benefits and the best fin swim sets Flummoxed by fins and whether to go long or short? John Wood explains all you need to know
"03.01.2017 11:45:00" 220triathlon.com Four essential swim sessions for beginner triathletes Take these sub-1hr pool drills to heart in spring and you'll smash it this triathlon season Are you a beginner triathlete and nervous about the swim? Here are four swim sessions designed to boost confidence and improve technique
"03.01.2017 09:35:33" 220triathlon.com Win HIGH5 nutrition & a HUUB Archimedes 2 wetsuit worth £1,000 plus - Competitions A huge nutrition bundle and a top-end wetsuit could be yours! #Competition! #Win a nutritional package from HIGH5 Sports Nutrition and top-end wetsuit from HUUB Design
"03.01.2017 05:06:01" 220triathlon.com Sub-1hr sessions: run builder Improve your pacing skills and start the new season strong Use this build session to push yourself through the winter, improve your run pacing skills and start the new season strong. Emma-Kate Lidbury shows you how...