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"27.03.2017 13:00:00" 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...
"27.03.2017 11:00:00" 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
"27.03.2017 09:30:00" 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
"27.03.2017 04:00:00" 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
"27.03.2017 01:00:00" 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
"26.03.2017 22:11:00" 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 Cunnama shares some tips to stop you panicking
"26.03.2017 20:00:00" 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
"26.03.2017 18:45:00" humanrace.co.uk Nuffield Health Royal Windsor Triathlon - Human Race The UK's best triathlon run course just got even better! Windsor Triathlon now heads onto the Long Walk, right in front of the world-famous Windsor Castle. #Spon
The famous Nuffield Health Windsor Triathlon, already well known for its stunning run course, will now for the first time take runners onto the spectacular Long Walk, right in front of the world famous Windsor Castle.
Taking place on 18 June
"26.03.2017 18:00:00" 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
"26.03.2017 14:45:00" 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
"26.03.2017 13:00:00" 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
"26.03.2017 11:00:00" 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...
"26.03.2017 09:20:36" 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
"26.03.2017 06:00:00" 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...
"26.03.2017 04:00:00" 220triathlon.com Chrissie W on how to tackle transitions Let a four-time Ironman champ talk you through the 'fourth discipline' Kona queen Chrissie Wellington shares her top tips for a smooth transition
"26.03.2017 02:01:00" 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 Trying to clean up your diet by cutting out sugar? Our experts share their top tips on how to do it
"25.03.2017 22:58:00" 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
"25.03.2017 21:00:00" 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
"25.03.2017 19:00:00" 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 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 so you are ready for whatever race-day throws at you
"25.03.2017 16:45:00" 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…
"25.03.2017 13:55:00" 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...
"25.03.2017 11:45:00" 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...
"25.03.2017 09:05:00" 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
"25.03.2017 07:16:00" 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 wit tips on training, kit, nutrition and more
"25.03.2017 04:38:00" 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
"25.03.2017 02:34:00" 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
"24.03.2017 23:00:00" 220triathlon.com Ventum One bike review The product of a group of highly talented and free-thinking engineers, the radical Ventum One is claimed to be the world's fastest tri bike. We put it to the test… Back in October we took Leanda Cave Kona ride, the Ventum One, for a test ride to see if it lives up to being the fastest tri bike in the world
"24.03.2017 21:01:00" 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
"24.03.2017 19:45:00" Timeline Photos Save 30% and pick up a Zone3 Transition Pack (worth £69) when you subscribe to 220 Triathlon Magazine! http://bit.ly/2nGFXuP
"24.03.2017 18:56:00" 220triathlon.com Top 10 not-needed triathlon gadgets From power shower wipes to rundies and thumb bells, Martyn Brunt shares his top 10, not need tri gadgets...Are there any he's missed? "So while I can't bring myself to recommend any gadgets to you, I can certainly use my cynical perspective to tell you which ones to avoid," says Martyn Brunt. Here are his top 10 gadgets, he says, you absolutely do not need…do you disagree and what has
"24.03.2017 16:00:00" 220triathlon.com Free 6 month short-course triathlon training plan for sprint and standard distances This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon and training around four times a week, between four to seven hours. Planning to do a sprint or Olympic distance triathlon? Here's a free 6 month plan to download...
"24.03.2017 13:54:35" 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
"24.03.2017 12:20:13" 220triathlon.com Ironman South Africa race tips Top-finishing GB age-grouper Duncan Bullock shares his course-conquering tips for Ironman South Africa Racing IRONMAN South Africa at the beginning of April? Here are some tips from last year's top-finishing GB age-grouper Duncan Bullock
"24.03.2017 10:30:00" 220triathlon.com Free 6 month Ironman training plan that's simple to use With bricks, race-pace efforts, open-water swims and the tapering period, this six month easy-to-follow Ironman training plan will take you up to your big Ironman race day in optimum condition. Got an Ironman coming up and need a plan? Here's an all new six-month, easy to use, one from coach Dermott Hayes
"24.03.2017 09:48:01" 220 Triathlon Magazine
"24.03.2017 08:00:00" 220triathlon.com Can cola prevent stomach upsets after swimming in open water? We look at what steps you can take after a swim in the great outdoors to reduce your chances of picking up a stomach bug Is there any truth in the myth cola can help prevent stomach upsets? Andrew Hamilton investigates...
"24.03.2017 04:47:00" 220triathlon.com Ironman-distance triathlons: the 10 best European Irons for beginners Which Iron-distance triathlons are best for first timers? 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
"24.03.2017 02:30:00" 220triathlon.com Sub-1hr run session: Race the half Pre-exhaust your legs and master run efficiency 70.3-style with Joe Beer's 60-minute workout for intermediate athletes Want to improve your half marathon time? This 60min session for intermediate athletes is designed to pre-exhaust your legs and improve your run efficiency.
"23.03.2017 23:00:00" 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 or coping with an injury
"23.03.2017 21:02:00" 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 to ironman, beginner to advance, we have a training plan for you
"23.03.2017 19:30:00" Timeline Photos Don't miss out! Save 30% and bag your very own Zone3 Transition Pack (worth £69) when you subscribe to 220 Triathlon Magazine! http://bit.ly/2nGFXuP
"23.03.2017 19:00:00" 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
"23.03.2017 16:00:00" 220triathlon.com Why do I get knee pain when running downhill? Are you fine running on the flat and climbs, but suffer knee pain on the descents? Andy Blow discusses three possible causes Do you suffer knee pain when running downhill? Andy Blow discusses three possible causes
"23.03.2017 14:06:00" 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
"23.03.2017 13:57:00" 220triathlon.com 22 frequently asked questions for beginner triathletes New to triathlon? We answer 20 common questions beginners often ask, including how to go to the loo in an Ironman... New to tri? We answer 22 commonly asked questions...on everything, from the swim to nutrition
"23.03.2017 12:00:00" 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…
"23.03.2017 10:30:00" 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
"23.03.2017 10:30:00" 220triathlon.com Dave Scott and Karen Smyers announced as USA team captains for the Collins Cup Ironman legends head the first team to be announced at the Collins Cup Ironman legends Dave Scott & Karen Smyers announced as US team captains for the all new tri series The Collins Cup
"23.03.2017 08:00:00" Timeline Photos Hurry! Less than 50 remaining! Pick up your very own Zone3 Transition Pack (worth £69) and save 30% when you subscribe to 220 Triathlon Magazine! http://bit.ly/2nGFXuP
"23.03.2017 08:00:00" 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 technique
"23.03.2017 05:00:00" 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
"23.03.2017 02:30:00" 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
"22.03.2017 23:00:00" 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
"22.03.2017 21:00:00" 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
"22.03.2017 18:59:00" 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.
"22.03.2017 16:53:00" 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
"22.03.2017 15:00:00" 220triathlon.com How long should you rest after a big training run? Avoid injury when you're racking up the training miles with our help Paul Larkins discusses how much rest triathletes need after a big run
"22.03.2017 13:04:31" 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...
"22.03.2017 09:47:34" 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. Kevin Currell, head of performance nutrition at the English Institute of Sport, Sheffield & former British Triathlon's lead nutritionist, shares his top nutritional tips for a fitter, happier, enhanced performance.
"22.03.2017 08:01:00" 220triathlon.com Dave Scott on how to build a long-distance training plan In the second of our features with six-time Ironman champ Dave Scott, he discusses how to train for long-distance and why you need to include strength and conditioning work 6 x Ironman world champ Dave Scott explains how to build a long-distance training plan
"22.03.2017 04:54:00" 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 Taking on an Ironman this year ? Here are some tips from world champ Jan Frodeno
"22.03.2017 02:30:00" 220triathlon.com Race faster on a budget: stack training, nutrition and technology in your favour Cash well-spent can sometimes help you achieve better race results. But the best things in triathlon are often free... If the engine's under-par, then fast wetsuits, bikes and race flats won't do an ounce of good. The way to go faster is to stack training, nutrition and technology in your favour, says Joe Beer
"21.03.2017 23:00:00" 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
"21.03.2017 21:00:00" 220triathlon.com Treadmill tips for triathletes How to get the most out of running machines Use a treadmill for some of your run training? Andy Blow explains how to get the most out of your treadmill sessions
"21.03.2017 19:00:00" 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
"21.03.2017 16:00:00" 220triathlon.com Challenge Roma 753 launches with unique distances Inaugural Challenge race set for July in the Italian capital of Rome Challenge Family launch new race in Rome
"21.03.2017 14:17:21" 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
"21.03.2017 11:58:06" 220triathlon.com How to swim in choppy water Andy Bullock explains how to cope with sea swims when the water gets rough Do you struggle with your swim when the sea gets choppy? Andy Bullock has some advice
"21.03.2017 10:33:59" 220triathlon.com 10 tips for taming your first Ironman Preparing for your first Ironman? Here's our 10 tip guide Nervously preparing for your first IRONMAN? Many people over-complicate iron racing says top Kiwi coach Silas Cullen, however by following basic nutrition, gear and training principles, you will reach your goals...
"21.03.2017 07:45:00" 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....
"21.03.2017 05:00:00" 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
"21.03.2017 02:18:01" 220triathlon.com Sub-1hr run session: Hill circuit This advanced-level workout packs a hefty punch and fits neatly into your lunch hour Want to get a great all-over body workout into your lunch break that also packs a decent cardiovascular punch? Try this one for advanced athletes…
"20.03.2017 23:00:00" 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...
"20.03.2017 21:00:01" 220triathlon.com 5 of the latest sports science news that will help you perform better Five new research studies, from afternoon napping benefits to why it's worth resisting the urge to spin, that will help you perform better and race faster James Witts trawls through the latest science journals to discover the research stories that will help you perform better and race faster
"20.03.2017 19:00:01" 220triathlon.com Daniela Ryf's top 5 tips for racing and recovery Kona course record holder Daniela Ryf shares her top tips for racing and recovery Daniela Ryf shares her top recovery and racing tips
"20.03.2017 16:00:01" 220triathlon.com How can I strengthen my glute muscles? If your knees often feel weak after training sessions, it could be due to a lack of glute strength. Nick Beer explains how to strengthen your glute muscles If your knees feel weak after training it could be due to your glutes. Nick Beer explains how to strengthen them
"20.03.2017 15:40:43" 220 Triathlon Magazine
"20.03.2017 14:30:50" Get the next 5 digital issues of 220 Triathlon magazine for just £5/$5/€5 & make a saving of 80%!
"20.03.2017 13:41:00" 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...
"20.03.2017 12:00:00" 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…
"20.03.2017 10:35:01" 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 tips training tips for the heavyweight triathlete
"20.03.2017 07:45:00" 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
"20.03.2017 05:00:00" 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
"20.03.2017 02:30:00" 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
"20.03.2017 00:30:00" 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… Want to race somewhere beautiful? Here are 6 of the world's most stunning bike legs
"19.03.2017 22:29:01" 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
"19.03.2017 20:31:00" 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
"19.03.2017 18:17:00" 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
"19.03.2017 15:56:29" 220triathlon.com Richard Murray crowned Super League Triathlon champ Aussie Jake Birtwhistle wins day three's Eliminator but Murray takes Super League Triathlon Hamilton Island title and scoops the $100,000 prize purse After a thrilling and tactical day 3 Richard Murray wins inaugural Super League Triathlon
"19.03.2017 14:00:01" 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? Physio Emma Deakin explains causes, symptoms and treatment
"19.03.2017 11:52:00" 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 trying #swimrun? Here's what kit you will need...
"19.03.2017 10:37:01" 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
"19.03.2017 07:45:01" 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
"19.03.2017 05:00:01" 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...
"19.03.2017 02:30:01" 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
"18.03.2017 23:55:00" 220triathlon.com Tim Don's off-road masterclass: Cornering Eighth at the Xterra Worlds shows The Don is as handy off-road as on it. In part one of three, he shows you his cornering tricks Master cornering with these tips from Tim Don
"18.03.2017 20:56:00" 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 open-water swim myths to believe and the ones to ignore....
"18.03.2017 19:32:08" 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 Dan Bullock explains 12 swim tools, which can improve your technique and fitness, and explains how to use them
"18.03.2017 17:11:23" 220triathlon.com Murray stays top at Super League Tri At the inaugural Super League Triathlon event in Australia South African Richard Murray remains top of the leaderboard with a victory on day 2 and is the overall leader going into the final day. Yesterday's victor Richard Murray keeps his winning form to take victory on day 2 at Super League Triathlon
"18.03.2017 15:05:58" 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 tri? Elite coach Perry Agass passes on his top 10 training tips for beginners
"18.03.2017 08:00:01" 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...
"18.03.2017 05:00:01" 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 Paul Larkins explains 9 common mistakes triathletes make in the run leg and provides advice on how to correct them
"18.03.2017 02:30:00" 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
"17.03.2017 23:00:01" 220triathlon.com How does exercise affect my heart? Mat Brett explains the key affects and adaptations exercise has on your cardiovascular system How does exercise affect the heart? We explains the key affects exercise has on your cardiovascular system
"17.03.2017 21:06:01" 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 Tri coach Fiona Ford explains why you should regularly swim other strokes than front crawl
"17.03.2017 19:00:01" 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 your turbo trainer will damage your beloved carbon bike? Andy Blow says not if the bike is set up as intended and well looked after
"17.03.2017 17:00:01" 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... Not voted in the 220 Awards? You have till 11pm to vote for your favourites and every voter will go into a prize draw that will see one lucky entrant win £100 worth of fantastic triathlon kit and the Sony Xperia tri-suit worn by Jonny Brownlee at the
"17.03.2017 14:58:26" 220triathlon.com Murray wins opening round of Super League Triathlon Richard Murray wins day one of inaugural Super League Triathlon in Australia Richard Murray wins day 1 of Super League Triathlon in Australia - what will tomorrow hold?
"17.03.2017 14:18:45" 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
"17.03.2017 11:34:23" 220triathlon.com Draft-legal racing: how to overtake in a slipstream Got a draft-legal triathlon coming up and worried about riding and overtaking in a pack? We explain the three safe ways to switch between pacemakers Got a draft-legal tri coming up and worried about riding and overtaking in a pack? We explain the three safe ways to switch between pacemakers
"17.03.2017 10:57:42" Super League Triathlon Super League Triathlon LIVE from Hamilton Island. Go to www.superleaguetriathlon.com/live to watch the full race You can catch up with the action from the first race of the inaugural Super League Triathlon here - what did you think? Comment below or email email@example.com - you could win a Poolmate watch if it makes our letters page!
"17.03.2017 09:33:07" Super League Triathlon A game-changing triathlon series featuring world and Olympic champions racing on fast, fan-friendly courses in incredible destinations across Asia-Pacific and the Gulf. Watch racing live at superleaguetriathlon.com Missed the first phase of the Super League Triathlon this morning? Watch all the fun here....
"17.03.2017 05:05:00" 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
"17.03.2017 02:30:01" 220triathlon.com How to eat healthily when travelling Your nutrition needn't go awry when you're travelling, says Nigel Mitchell. Here are his tips for making good nutritional choices when on the move Going overseas to race/train this season? Here's how to eat healthily while travelling
"16.03.2017 23:00:01" 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
"16.03.2017 21:06:15" 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…
"16.03.2017 19:00:01" 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...
"16.03.2017 16:00:51" 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?
"16.03.2017 14:05:30" 220triathlon.com 3 turbo training sessions While the weather's still a bit cold for evening riding, Nik Cook gives you a few turbo sessions to keep you going until summer... 3 turbo sets from Nik Cook that will help take your cycling to the next level
"16.03.2017 11:59:32" 220triathlon.com 12 weeks till triathlon race-day? Here's how to prepare Nick Beer's 12 week plan will have you triathlon fit and raring to go come race-day Is race-day just 3 months away? Here's Nick Beer's guide to getting race-ready in 12 weeks
"16.03.2017 10:30:01" 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
"16.03.2017 08:02:21" 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 Worry about getting your hydration right? Andy Blow of Precision Hydration explains how to avoid common mistakes triathletes make with their hydration
"16.03.2017 05:02:29" 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
"16.03.2017 02:31:05" 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
"15.03.2017 22:42:36" 220triathlon.com Maximise your pool time Specific session goals, regular intervals and shorter efforts are the secrets to an improved swim. Glen Walker explains how to maximise your pool time so you get the most out of your swim session
"15.03.2017 20:56:53" 220triathlon.com Using heart rate variability to optimise triathlon training A recent study adds further weight to the purported benefits of training by heart rate variability Why training by heart rate variability will improve your performance
"15.03.2017 18:01:00" 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
"15.03.2017 15:33:47" 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
"15.03.2017 12:47:01" 220triathlon.com Why are deep-section aero wheels faster? Wondering whether deep-section wheels are worth the investment and just how much faster they will make you? We discuss drag, turbulence, and yaw angles, and highlight how and why deep-section wheels are faster than shallow rims... Wondering whether deep-section race wheels are really worth buying? We explain why they are faster than shallow rims...
"15.03.2017 11:17:07" 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 10 tri lessons from the queen of Kona, the one and only Chrissie Wellington
"15.03.2017 08:15:01" 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.
"15.03.2017 05:00:00" 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
"15.03.2017 02:36:00" 220triathlon.com New research links green vegetables to sport performance Eating your greens could enhance sport performance, reports ScienceDaily Eating your greens will improve your tri performance say scientists
"14.03.2017 23:00:00" 220triathlon.com How to test your aerobar set-up Need some advice on setting your bars up properly? We help you get the most comfortable aero position possible Access to wind tunnels and aerodynamicists are the preserve of the pros, but with a few simple tools and some testing you can get a decent approximation of how well your aerobar set-up is working.
"14.03.2017 21:00:39" 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 Legend Chrissie Wellington shares her favourite three pool sessions to practise before heading into open-water
"14.03.2017 19:20:56" 220triathlon.com Sub-1hr session: Boost start speed Prepare to go fast and hard with this 60min swim workout for advanced athletes, designed to give you the edge on race day right from the hooter Do you want to give yourself the best possible start in a race? Emma-Kate Lidbury sent us this 60min swim drill for advanced athletes, designed to get you going as quickly as possible…
"14.03.2017 17:20:55" gosh.org London Triathlon with Team Ramsay As part of Team Ramsay you'll receive exclusive training support, VIP hospitality and an unforgettable event experience. Secured your place in the London Triathlon yet?
Great Ormond Street Hospital and Children's Charity have just 100 place available at £15 so why not snap one up and join Team Ramsay today!
Gordon and the gang are taking on the Saturday Sprint distance
"14.03.2017 16:12:38" 220triathlon.com Wahoo launches new aerodynamic bike computer Wahoo claim their new Elemnt Bolt bike computer could save you 12.6 seconds over a 40km time trial course Wahoo Fitness releases new bike computer that promises to reduce drag
"14.03.2017 13:50:02" 220triathlon.com ITU, Xterra and Ironman races to be televised In an exclusive deal the highlights of the ITU, Xterra and Ironman World Series�� are to be televised on the Bike Channel Highlights of IRONMAN XTERRA and World Triathlon world series are to be shown on BIKE Channel
"14.03.2017 12:12:44" 220triathlon.com 10 of the best bike race wheels 10 of this year's best race wheels tested and rated by our expert reviewer Need new race wheels? We put 10 of the best deep section race wheels to the test to find the fastest, and best value for money
"14.03.2017 10:41:44" 220triathlon.com Tricky transitions Ready for your first tri? Andy Blow is here to answer the beginner's SOS call. First up is the fourth discipline Transitions provide almost boundless opportunities to mess up your race. However, simply by being methodical in the way you set up, lay out your kit and move through T1 or T2, you can avoid most of the pitfalls, says Andy Blow. Here are his top tips...
"14.03.2017 08:00:01" 220triathlon.com Sub-1hr session: Warm-up to win Get your engine revving in readiness for a max effort race start with this intermediate-level drill Get your engine revving in readiness for a max effort race start with this intermediate-level drill
"14.03.2017 05:00:00" 220triathlon.com Good core control – key exercises A strong core is key to becoming a more efficient triathlete – our resident physio has the drills you need to get stronger for this race season Core control is vital for both performance and injury prevention. Emma Deakin explains how to tell if you need to improve your core, and shares the drills you need to get stronger for race season
"14.03.2017 02:33:01" 220triathlon.com Pre-season drills to build leanness and strength Race faster this triathlon season with our focussed workouts Want to clock a new PB this race season? Then you'll need a leaner physique for running and a stronger body for biking. Joe Beer shows you how to become a lean, mean racing machine…
"13.03.2017 23:00:00" 220triathlon.com Sub-1hr run session: Fatigue fighter This workout for intermediate athletes will teach you to to pace yourself over the half marathon of a 70.3 Simon Ward's workout for intermediate athletes will teach you to to pace yourself over the half marathon of a 70.3
"13.03.2017 22:33:18" Canadian Running Magazine Running legend Ed Whitlock has passed away at 86: RIP Ed Whitlock, a true inspiration.
"13.03.2017 21:00:00" 220triathlon.com Duathlon race day: 12 tips for success Who could be better to give you tips for race day than GB Duathlon Team manager Jez Cox? Here are his words of wisdom that will help you to a PB... Got a duathlon coming up? Here is some advice from GB Duathlon team manager Jez Cox
"13.03.2017 18:56:01" 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
"13.03.2017 18:30:00" #Spon
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"13.03.2017 15:55:11" 220triathlon.com Four steps to a faster swim Want to improve your swimming for tri? Seven time world champion Richard Stannard aka 'the Fish' has these four tips… Four times #aquathlon world champion Richard Stannard shares his four top tips for developing a faster swim
"13.03.2017 13:45:00" 220triathlon.com Research finds wrist-worn heart rate monitors less accurate than chest strap ones For those needing to accurately monitor their heart rate the chest strap is best, say researchers at Cleveland Clinic Scientists Cleveland Clinic find wrist-worn heart rate monitors less accurate than chest strap ones when exercising
"13.03.2017 12:00:01" 220triathlon.com Do I need an aero helmet for triathlon? Tri coach Joe Beer and record-breaking time triallist Matt Bottrill discuss the need for aero helmets, the time you save and whether they are worth using in all conditions. Coach Joe Beer and time-triallist Matt Bottrill discuss the need for aero helmets
"13.03.2017 10:30:00" 220triathlon.com Open-water swim technique: the key components Legend Chrissie Wellington shares her key five components of a good open-water swim technique Ironman legend Chrissie Wellington shares her key five components of a good open-water swim technique
"13.03.2017 08:00:00" 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... 10 swim sessions from Andy Blow that will energise and improve your triathlon swim...
"13.03.2017 05:00:01" 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 from 6x Ironman World Champ Dave Scott
"13.03.2017 02:30:00" 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
"12.03.2017 23:00:00" 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
"12.03.2017 21:00:00" 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 how you can 'safely' maintain fitness, increase strength and speed up recovery
"12.03.2017 19:00:01" 220triathlon.com Sub-1hr brick session: T2 masterclass Simulate the sprint bike-run with this brick session for beginners Get ready for your first sprint tri with this bike-run brick session
"12.03.2017 16:37:53" 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…
"12.03.2017 12:00:00" 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
"12.03.2017 10:25:00" 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
"12.03.2017 08:00:00" 220triathlon.com Sub-1hr session: Perfect your Ironman swim pacing Going long for the first time? Try this session to get your swim pacing over 3.8km bang on Got your first #Ironman in 2017? To swim your first 3.8km well, your pacing needs to be bang on. Joe Beer has the session that will help you time it to perfection…
"12.03.2017 05:00:00" 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
"12.03.2017 02:30:01" 220triathlon.com Energy gels versus energy bars We explain how each is digested, how quickly you feel the affects, and the benefits of each Know the advantages of bars versus gels? We explain how each is digested, how quickly you feel the affects, and the benefits of each
"11.03.2017 22:57:00" 220triathlon.com Ironman: how many hours of training a week do you need? Are you thinking of doing a long distance triathlon? We explain how many training hours you'll need to commit Thinking about doing an Ironman and wondering how much time training will take up? Here's some advice from Joe Beer
"11.03.2017 20:50:00" 220triathlon.com How to master the Ironman run Six tips to help ensure you train, fuel and pace properly and finish the 42.2km run strong Six tips to help ensure you train, fuel and pace properly and finish the Ironman 42.2km run strong
"11.03.2017 18:57:00" 220triathlon.com How to pace your first sprint distance triathlon The key to getting a good result is gauging your effort. We tell you how to keep your foot on the gas from start to finish without blowing up Got your first sprint tri this year and worried about pacing it? We tell you how to keep your foot on the gas from start to finish without blowing up
"11.03.2017 17:25:46" 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
"11.03.2017 14:28:58" 220triathlon.com Build bike strength and power training into your fitness regime We explain the benefits for endurance athletes, and how to maximise them Andy Blow explains the benefits of bike strength and power training for endurance athletes, and how to maximise them
"11.03.2017 12:24:33" 220triathlon.com Sub-1hr bike session: All-out intervals Get your body used to working at its max on two wheels with Emma-Kate Lidbury's latest 60min workout. Be warned, this drill requires mental toughness... In this 60min session, we show you how to get your bike legs used to working at their max with Emma-Kate Lidbury's all-out intervals. Be warned, this drill requires mental toughness...
"11.03.2017 08:00:00" 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
"11.03.2017 05:00:01" 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
"11.03.2017 02:56:00" 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
"11.03.2017 01:00:01" 220triathlon.com Bike computer: what to look for Is a bike computer the best option for you or would a a more expensive gizmo be a better option? Rob Banino discusses the pros and cons and what to look for in a bike computer Thinking about buying a bike computer? Here's some advice from Rob Banino
"10.03.2017 22:45:01" 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 Want help financing your rather expensive triathlon hobby? Here's how to find a sponsor...
"10.03.2017 20:45:00" 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
"10.03.2017 19:01:59" 220triathlon.com Sub-1hr session: Pace time Try this 60min aerobic set for beginners where the aim is to maintain a consistent pace This swim session for beginners takes you through a 60min aerobic set where the aim is to maintain a consistent pace to build endurance.
"10.03.2017 15:45:00" 220triathlon.com Sub-1hr session: The Big Swim Push yourself to the edge and get ready for race day with this 60min workout Hard work on little rest is the perfect rehearsal for race day. Emma-Kate Lidbury provides a swim workout that will push you to the edge…
"10.03.2017 13:45:00" 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 Nik Cook explains how to sharpen your run fitness so you can finish the run leg stronger and faster than ever
"10.03.2017 12:00:00" 220triathlon.com Elite marathoners could run sub-2hrs say scientists Researchers from the University of Colorado Boulder believe elite runners could shave up to four and a half minutes off the present marathon world record Researchers at University of Colorado Boulder say elite marathoners could run sub2hrs for a marathon if conditions were right
"10.03.2017 10:33:01" 220triathlon.com New run course and name for Windsor tri One of the UK's most popular triathlons will become known as the Nuffield Health Royal Windsor Triathlon when it returns on 18 June 2017, and will feature a new run course that brings participants right into the heart of the Royal park. New name & run course for Human Race Events #WindsorTriathlon that will bring participants right into heart of Royal park
"10.03.2017 07:55:01" 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.
"10.03.2017 05:00:00" 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 One-in-four of us will experience a mental health problem this year and despite their energetic lifestyles sports people are not immune. Here one triathlete shares his story
"10.03.2017 02:30:00" 220triathlon.com Tight hamstrings Q&A: how can I stretch them out? 220 contributor Paul Larkins advises a reader who has been left with tight hamstrings after a knee operation and a period of inactivity Suffer tight hamstrings? Here's how to stretch them out
"09.03.2017 23:04:01" 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
"09.03.2017 20:49:43" 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
"09.03.2017 18:46:00" 220triathlon.com Heat training: What are benefits of using a heated-room for training? Wondering how best to prepare for racing in hot humid conditions? With contrasting opinions out there on the benefits of heated-room training, coach Joe Beer and pro long-distance athlete Alice Hector weigh up the pros and cons Racing somewhere hot and humid this year? Coach Joe Beer and pro long-distance athlete Alice Hector share some advice
"09.03.2017 16:17:45" 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
"09.03.2017 14:00:00" 220triathlon.com High-intensity interval training helps battle ageing affects High-intensity interval training (HIIT) has been found to help battle the affects of ageing by helping cells make more proteins Scientists find HIIT workouts help fight affects of ageing
"09.03.2017 12:11:00" 220triathlon.com Sub-1hr bike session: Tank emptier An old-school turbo session for intermediate athletes that's no-nonsense, effective and adaptable An old-school turbo session for intermediate athletes that's no-nonsense, effective and adaptable
"09.03.2017 10:21:07" 220triathlon.com How to improve your 'catch and pull' phase in front crawl The power of the front crawl swim stroke is in the pull, says coach John Wood. Here he shows you how to improve your catch and pull phase so you increase your distance per stroke Feel like you swim all day but don't really get anywhere? John Wood explains how to improve your distance per stroke
"09.03.2017 08:00:00" 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
"09.03.2017 05:00:01" 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
"09.03.2017 02:17:00" 220triathlon.com Does combining strength and endurance training sessions work? New research confirms that combined training increases muscle fibre, but it also advises to proceed with caution, says James Witts James Witts takes a look at the effectiveness of combining strength and endurance training
"08.03.2017 23:00:00" 220triathlon.com How to understand, and beat, muscle cramp Do you regularly suffer cramp in triathlons? We look at the possible causes, and what you can do to reduce the chances of it recurring Do you regularly suffer cramp in triathlons? We look at the possible causes, and what you can do to reduce the chances of it recurring
"08.03.2017 21:00:00" 220triathlon.com Beat that runner's stitch Whether they strike in training or in races, stitches can be a real nuisance. We look at possible causes, and how to defeat them Hate getting a stitch? Andy Blow takes a look at possible causes and solutions
"08.03.2017 18:45:00" 220triathlon.com Prepare to swim in open water for the first time From choosing the right equipment to varying technique and remembering not to panic, we help you get ready From choosing the right equipment to varying technique and remembering not to panic, we help you get ready for open-water swimming
"08.03.2017 16:04:04" 220triathlon.com Top duathlon age grouper Samuel Pictor on training and competing Samuel Pictor, winner of 25-29 Male Age-Group at 2016 ITU Duathlon World Championships shares his tips for combining a career and family life with training and competing at a top level Top age-group duathlete Samuel Pictor shares his tips for combining a career and family life with training and competing at a top level
"08.03.2017 13:45:01" 220triathlon.com How to write a sponsorship proposal You've decided to try and get sponsored, but what now? Just how do you go about putting together a successful sponsorship proposal that will attract companies to give you a chance? Vickie Saunders from The Sponsorship Consultants, shares her top tips Decided to try and get sponsored for the coming season? Here's some advice from The Sponsorship Consultants on how to write your proposal
"08.03.2017 12:00:00" 220triathlon.com Chrissie Wellington on… Choosing swim gear Four-time Kona champion shares her hard-won tips on finding the wetsuit, goggles and other kit you need New to tri? 4x Kona champ Chrissie Wellington explains how to choose the wetsuit, goggles and other swim kit you'll need
"08.03.2017 10:00:01" 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
"08.03.2017 08:00:00" 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 tri coaches Andy Blow and Simon Ward debate the necessity of a weekly long run in your Ironman training schedule
"08.03.2017 04:57:01" 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
"08.03.2017 02:30:00" 220triathlon.com Sort that hamstring injury Why and how to fix that worrisome niggle Ian McMahan explains how to treat a worrisome hamstring
"07.03.2017 23:09:00" 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 triathlon coach? Here's how to choose the right one for you...
"07.03.2017 21:00:01" 220triathlon.com Top triathlon transition tips Check out these transition tips from KitBrix, creators of the latest transition storage solution Don't let the fourth discipline let you down with these #transitiontips
"07.03.2017 19:00:00" 220triathlon.com How to get your triathlon training back on track Ideally, you'll have trained hard in winter and will have big race-day plans. But what if that's not the reality? Has your triathlon training slightly derailed and you're not where you want to be? Joe Beer has some advice for getting it back on track...
"07.03.2017 16:00:00" 220triathlon.com 30-minute run sessions Short of time to train and concerned you're losing motivation? Don't worry. You can still make huge gains in just half an hour. Andy Blow shows you how to maximise your run workouts Short of time? Andy Blow explains how to get the most out of 30 minute run workouts
"07.03.2017 13:43:00" 220triathlon.com Sub-1hr session: Reverse brick We help you prepare for autumn duathlons by going from bike to run with heavy legs in this drill for beginners Got a #duathlon coming up? Here is a sub-60min brick drill that will help you go from the run to the bike.
"07.03.2017 11:45:00" 220triathlon.com What is functional movement screening? Top Kona age-grouper and physiotherapist Alison Wilson explains the benefits of functional movement screening and why it is beneficial to triathletes Heard of Functional Movement Screening but unsure how it can help you? Physio Alison Wilson of Body In Motion Physiotherapy explains what it is and how it can help prevent injury
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"07.03.2017 08:00:00" 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
"07.03.2017 05:00:01" 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, who trained 2008 silver medallist Vanessa Fernandes, shares his top biking tips to increase your two-wheel competitiveness this season…
"07.03.2017 02:30:01" 220triathlon.com Five mental tricks to boost race confidence Become unflappable with this excellent advice from a sports psychologist Sports psychologist and former GB age-grouper Lindsay Woodford explains how to boost your confidence when racing this season
"06.03.2017 23:30:01" 220triathlon.com Race weight: what's best? Is losing weight the biggest factor when it comes to running faster and is it the lighter the better for triathletes? Andy Bullock explains all Is losing weight the biggest factor when it comes to running faster and is it the lighter the better for triathletes? Andy Bullock explains all
"06.03.2017 21:02:01" 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
"06.03.2017 19:00:01" 220triathlon.com Cassie Patten's top 10 tips for a better triathlon swim From breathing smoothly to sighting effectively, Britain's Olympic open water medallist shares her swim advice for triathletes Cassie Patten, Britain's Olympic open-water medallist, shares her top tips for improving your open-water swim
"06.03.2017 16:00:00" 220triathlon.com Are you eating enough for training and racing? If you're back in full training swing, you need to make sure you're taking in enough fuel says Renee McGregor. Here she explains how to spot the warning signs of under-fuelling Are you eating enough? Renee McGregor explains the dangers of under-fuelling
"06.03.2017 13:55:00" 220triathlon.com Daniela Ryf's 3 key Ironman training sessions We share Ironman world champ, Daniela Ryf's ultimate training sessions with key advice from Dermott Hayes on how you can adapt them for your own training Ironman world champ Daniela Ryf shares her ultimate 3 key training sessions - 1 swim, 1 bike and 1 run
"06.03.2017 12:00:01" 220triathlon.com Electrolyte sports drinks: can you overdose? Worried about your sodium levels for Ironman, and wondering whether it is possible to consume too much energy drink/salt? Hydration expert Andy Blow has some advice for those worried about hypernatremia Wondering if you can overdose on sports drinks? Andy Blow of Precision Hydration has some advice
"06.03.2017 09:53:03" Yorkshire Tea At Yorkshire Tea, we do deliveries proper. Good work Yorkshire Tea!
"06.03.2017 08:00:00" 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… 6 key strength training exercises that will improve your cycling
"06.03.2017 05:00:00" 220triathlon.com Do leg-kick swim drills matter to triathletes? We look at why they're a key thing to practise in the pool While at first glance it may seem like you'll need to save your legs for the bike and run and you are better not to worry about leg-kick drills, there are several other factors to consider, says John Wood
"06.03.2017 02:30:00" 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
"05.03.2017 23:30:00" 220triathlon.com Stop getting tired from triathlon training and plan more efficiently Worried about overtraining? Our experts share their advice… Feeling tired from training and worried you are overdoing it or getting it wrong? Here's Joe Beer with some advice for one reader that might help you...
"05.03.2017 20:50:00" 220triathlon.com Sports psychology: less thinking equals better results Controlling your internal dialogue can lead to greater results research shows Reducing mental clutter has a positive impact on physical performance, research shows
"05.03.2017 18:44:01" 220triathlon.com Triathlon training and racing common mistakes In this section experts explain common mistakes triathletes make when training, from technique to nutrition, and provide advice on how to put them right In this section experts explain common mistakes triathletes make in all aspects of training, from technique to nutrition, and provide advice on how to put them right
"05.03.2017 16:50:55" 220triathlon.com How to brag on social media without meaning to... Getting to grips with the age of social-media in an already complicated multisport world, Martyn Brunt presents the seven deadly sins of online bragging… Getting to grips with the age of social-media in an already complicated multisport world, our Martyn Brunt presents the seven deadly sins of online bragging…
"05.03.2017 13:50:28" 220triathlon.com Three steps to practising your swim drafting until it's perfect We show you the basic steps for drilling this key skill in the pool with some training buddies, so you can get it right come race day and save valuable energy in the dip Joe Beer explains how to get drafting right in a pool session with some training buddies, so by race day you'll be able to conserve valuable energy in the dip and hit T1 running…
"05.03.2017 11:30:45" 220triathlon.com Sharpen your run speed in 60mins Improve your form with this workout Want to improve your running speed but limited for time? This 60min workout from Emma-Kate Lidbury should help..
"05.03.2017 08:00:02" 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
"05.03.2017 04:47:00" 220triathlon.com Triathlon diet: sugar intake Dietician and sports nutritionist Renee McGregor discusses the right amount of sugar for a triathlete in training Fond of the sweet stuff? Renee McGregor discusses just how much a triathlete in training is allowed...
"05.03.2017 02:30:00" 220triathlon.com Triathlon Training Plans Whatever your triathlon distance, abilities, ambitions and time available we have a training plan to suit you Need a training plan? Whatever your standard, time available and distance we have one for you...
"04.03.2017 23:33:00" 220triathlon.com Blackcurrant found to boost performance New research adds weight to the evidence that blackcurrant could be the new beetroot… New research adds weight to the evidence that blackcurrant could be the new beetroot…
"04.03.2017 21:00:01" 220triathlon.com Sub-1hr session: swim hard, swim fast Push your body to its absolute limits in pool training to improve race fitness and efficiency Push your body to its absolute limits in pool training to improve race fitness and efficiency with this sub 1 hour session
"04.03.2017 19:00:00" 220triathlon.com Preparing for an Ironman: group vs solo training Training for a long-distance triathlon and wondering how much you should train alone and how much with others? Coach, Simon Ward, and four-time Ironman champ, Lucy Gossage explain the pros and cons of both. 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
"04.03.2017 17:15:09" 220 Triathlon Magazine's cover photo
"04.03.2017 16:01:55" 220triathlon.com Gomez wins WTS Abu Dhabi Five-time ITU world champ Javier Gomez returns to WTS stage with convincing win in Abu Dhabi, while GB's Tom Bishop takes second Javier Gomez Noya wins #WTSAbuDhabi with Brit Tom Bishop putting in an amazing performance to take second
"04.03.2017 15:43:01" 220triathlon.com How to mount and dismount your bike smoothly in transition We take a look at the correct technique for getting on and off at speed, via the cunning use of elastic bands Rob Banino explains how to mount and dismount the bike smoothly for faster transitions
"04.03.2017 11:55:03" 220triathlon.com A triathlete's guide to run cadence Is faster better, or should you be loping your way through the field? Read on... Andy Bullock explains all you need to know about run cadence
"04.03.2017 08:00:01" 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
"04.03.2017 05:15:00" 220triathlon.com Chrissie's Guide to the Open Water: Race starts Open-water starts can be the most daunting part of tri. But, with Chrissie's advice, it doesn't have to be that way. Here Welly serves up her world-beating tips on race starts Don't feel daunted by open-water swim starts says Chrissie Wellington as they're not nearly as hard, difficult or scary as you might imagine. Here are her top tips for a successful start
"04.03.2017 02:00:00" 220triathlon.com Four bike drills to improve your triathlon times Put more weapons in your cycling arsenal with these workouts Put more weapons in your cycling arsenal with these workouts
"03.03.2017 23:03:00" 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 kit to start the season with? Check out our buying guide section that has advice on everything you need, from triathlon bikes and racing wheels to tri gadgets and elastic laces
"03.03.2017 20:49:21" 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 this year but can't afford new kit? Here's how to make your own from what you might already have...
"03.03.2017 18:45:00" 220triathlon.com Jonny Brownlee pulls out of Super League Triathlon Jonny Brownlee has announced he will be unable to compete at the inaugural Super League Triathlon later this month due to injury Jonny Brownlee pulls out of Super League Triathlon event later this month due to injury
"03.03.2017 15:57:21" 220triathlon.com Hewitt wins WTS Abu Dhabi Kiwi Andrea Hewitt wins first race of 2017 WTS season after dramatic sprint with GB's Jodie Stimpson In a dramatic finish Kiwi Andrea Hewitt Triathlete just steals the victory from Jodie Stimpson Triathlete #WTSAbuDhabi
"03.03.2017 10:13:51" 220triathlon.com Banned AG triathlete now competing under maiden name Holly Balogh entered into ultra marathon What do you think? Should this be allowed?
"03.03.2017 08:35:24" 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
"03.03.2017 05:00:01" 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
"03.03.2017 02:00:00" 220triathlon.com Beginner 12-week training plan Perfect if you're a beginner training for your first sprint triathlon with 4-6hrs a week to spare Planning to do your first sprint distance triathlon this year?
Here's a 12-week sprint distance training plan for beginners that might be useful
"02.03.2017 23:08:00" 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
"02.03.2017 21:00:00" 220triathlon.com How to overcome your fear of going fast on descents Had a fall on the bike and struggling to rebuild your confidence? Identify any technique problems you might have and deal with them quickly Nervous about going fast on bike descents? Here's some help from Matt Brett...
"02.03.2017 19:00:01" 220triathlon.com The Weekend Warrior on…How to avoid looking like a tri numpty Our man Martyn Brunt shares his tips to stop newcomers looking like a weapons-grade idiot New to the sport of tri? Martyn Brunt explains how to avoid looking like a tri numpty
"02.03.2017 15:56:01" 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
"02.03.2017 13:56:01" 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 top tri Darren Smith Here are 11 strength training tips from top tri coach Darren Smith
"02.03.2017 12:17:11" 220triathlon.com WTS Abu Dhabi: who will be victorious in 2017? On 3 March the 2017 ITU WTS series kicks off in Abu Dhabi with some of the world's best triathletes lining up, all hoping to earn the first WTS points of the year Are you ready for World Triathlon Series 2017 and #WTSAbuDhabi? Who do you think will be victorious? #cantwait
"02.03.2017 10:38:16" 220triathlon.com Canyon Speedmax CF SLX 9.0 triathlon bike review With Jan Frodeno taking the Ironman world titles in 2015 and 2016, and the iron-distance record, aboard it, Canyon have had a dream start for their new Speedmax CF SLX tri machine. And now it's available to us mere mortals. We got the exclusive first UK We scored Jan Frodeno bike of choice, the Canyon Speedmax CF SLX, 95% when we put it through its paces and said: "The biggest challenge might be holding yourself back on a bike that just wants to go so fast."
"02.03.2017 07:55:00" 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 these key and targeted strength training exercises
"02.03.2017 05:00:00" 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…
"02.03.2017 02:26:01" 220triathlon.com Free Ironman run training plan A free 12-week plan to help you nail the marathon leg of an Ironman Download a free 12-week run training plan to help you nail the Ironman marathon
"01.03.2017 23:00:00" 220triathlon.com Taking on an ultra-distance triathlon Conquered Ironman and looking to do the double? Here deca ultra world championship-winning triathlete Steve Harvey – fresh from cycling from Moscow to Siberia – gives you his essential advice for going long and longer Conquered Ironman and thinking about an ultra? Here are some tips from deca ultra world championship-winning triathlete Steve Harvey
"01.03.2017 21:46:17" theguardian.com How much pee is in our swimming pools? New urine test reveals the truth Olympic swimmers admit to it and it seems many of the rest us are peeing in the water too, with a new scientific test finding up to 75 litres of urine in public pools Do you really want to know...?
"01.03.2017 21:00:02" 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, staple, drills for the pool from John Wood
"01.03.2017 19:00:02" 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
"01.03.2017 16:00:01" 220triathlon.com How to avoid a DNF in Ironman: essential race day strategies Entered an Ironman and worrying about hitting the wall and not completing? James Witts explains strategies that will help you avoid a DNF and complete in style Entered an #Ironman and worrying about hitting the wall and not completing? James Witts explains strategies that will help you avoid a DNF and complete in style
"01.03.2017 14:26:59" 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
"01.03.2017 12:35:29" 220triathlon.com Win Outlaw entry and Blueseventy tri gear, worth £900 + - Competitions Prize includes a spot at the Outlaw or Outlaw Half Holkham, a wetsuit and more New #competition! #Win Outlaw entry, and blueseventy wetsuit and other tri kit
"01.03.2017 10:15:00" 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
"01.03.2017 07:54:00" 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
"01.03.2017 05:00:01" 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
"01.03.2017 02:00:01" 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
"28.02.2017 22:43:01" 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...
"28.02.2017 20:30:01" 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... Have you vote for your favourites in the 2nd round of 220 Awards? Every vote in this 2nd round will go into a prize draw that will see one lucky entrant win £100 worth of fantastic triathlon kit and the tri-suit worn by Jonny Brownlee at the World
"28.02.2017 18:30:01" 220triathlon.com Gwen Jorgensen – run secrets of a speed demon How did a former accountant become the world's best Olympic distance triathlete and the sport's fastest runner? We find out… We explain the secrets behind the new Olympic champ Gwen Jorgensen phenomenal run technique
"28.02.2017 15:46:40" 220triathlon.com Become a Sundried ambassador 220 has teamed up with Sundried to find their next two ambassadors - and anyone can enter, whatever their tri standard Want to become a Sundried ambassador? We have teamed up with them to find their next 2 - here's how to get considered...
"28.02.2017 13:56:10" 220triathlon.com 5 of the latest sports science news From how Red Bull and Beta-Alanine affects performance to the latest protein research, James Witts shares the latest sports science news making the headlines 5 of the latest sports science news that could help you perform faster and better this season
"28.02.2017 11:50:00" 220triathlon.com How to improve your open-water swimming in triathlons Matt Sanderson, co-founder of Triathlon Coaching UK, explains how to improve your open-water swimming in 10 easy steps Want to improve your open-water swimming? Matt Sanderson of Triathlon Coaching UK explains how in 10 easy steps
"28.02.2017 10:00:01" 220triathlon.com 10 minute recipe: buckwheat pancakes with smoked salmon Enjoy pancakes packed with athlete essentials - carbs, protein and minerals To celebrate #PancakeDay & #ShroveTuesday here's a #glutenfree recipe for buckwheat pancakes with smoked salmon
"28.02.2017 08:00:00" 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..
"28.02.2017 05:01:00" 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 for race-day? The dolphin dive might look difficult but it's easily mastered with a bit of practice, says Robin Brew, and can put you metres ahead in seconds. Here he explains how to do it...
"28.02.2017 02:06:00" 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...
"27.02.2017 21:47:00" 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
"27.02.2017 19:02:09" 220triathlon.com 10 tips to develop a positive mental attitude and stay focused 'To perform like Linford, you've got to think like Linford: PMA' Record breaking swimmer Adam Walker explains how to develop a positive attitude and stay focused
"27.02.2017 09:18:51" 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…
"26.02.2017 16:09:47" 220triathlon.com 10 ways to get disqualified in a triathlon It's scary to consider how many ways you can receive the dreaded DQ in triathlon. Here aerobicmonster.co.uk and Ironman certified coach Phil Jarvis points out 10 ways your race could end rather faster than you'd hoped… Phil Jarvis explains 10 ways you could get disqualified in triathlon
"26.02.2017 08:00:02" 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...
"26.02.2017 05:07:00" 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
"26.02.2017 02:25:00" 220triathlon.com How to pace your run in a triathlon Follow our race-day advice to ensure you maintain momentum and don't burn out on the last leg of your race You'll already be fatigued by the start of the run, so pacing in this leg can be difficult. But with much of the field slowing down, getting it right will pay dividends, says Andy Blow...
"25.02.2017 23:03:00" 220triathlon.com Six ways to sleep like an athlete It's not just about getting enough rest – we look at the best environment for sleep, dealing with jet lag and more Sleep is crucial to performing well. Here's how to get the sleep you need, and wake up refreshed
"25.02.2017 20:57:00" 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
"25.02.2017 19:54:41" 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 bike threshold training...
"25.02.2017 17:14:36" 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 John Wood explains 6 key open-water swimming skills that you can practise in the pool
"25.02.2017 12:22:03" 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...
"25.02.2017 08:00:02" 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 explains how movement screening could help reduce the risk of injury and help you become more efficient
"25.02.2017 05:00:00" 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? Here is a training plan for those short on gym equipment and space from Ex-Navy Seal Randy Hetrick of TRX Training
"25.02.2017 02:53:00" 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
"24.02.2017 23:30:01" 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...
"24.02.2017 22:30:01" 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 this year? Mark Kleanthous discusses how much you should incorporate cycling up hills in preparation...
"24.02.2017 21:00:03" 220triathlon.com Interval training: why and how High intensity interval training (HIIT) workouts will help you get faster times at your races, whatever your distance. Joe Beer explains all all you need to know and recommends some sessions Joe Beer explains all you need to know about high intensity interval training (HIIT) workouts
"24.02.2017 19:02:00" 220triathlon.com 10 ways to prevent injury Know the demands of your sport, says Dr Mike Loosemore Keen as mustard for the new triathlon season but worried about injury niggles? Dr Mike Loosemore suggests ten ways you can avoid injury before, during and after exercise.
"24.02.2017 17:24:09" 220triathlon.com Alexander Technique: what it is and how it can help athletes Elizabeth Dodgson explains how the Alexander Technique can help triathletes get faster, perform more efficiently and reduce the likelihood of injury Heard about the Alexander Technique? Teacher Elizabeth Dodgson explains what it is and why she believes it can help triathletes
"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