220 Triathlon

Swim. Bike. Run. Faster

220 Triathlon1 min read
From The Editor…
Recently I've been trying to get back into running after a long injury break. Most of you will have been there at some point, so know how frustrating it is. One of the 220 test team, trail-running coach Jude Palmer, has a great response every time I
220 Triathlon3 min read
“i Might Be Riding My Bike And The Air-raid Sirens Go Off”
Juliya Azzopardi lives in Kiev, Ukraine, with her husband and two children. The 36-year-old finished in 12:03:53 at the Ironman World Champs in Hawaii this October, leaving her 145th in the 35-39 agegroup category. I didn't take part in sport until I
220 Triathlon3 min read
fao 220
STAR LETTER Got an opinion to share? Then email us at fao220@220triathlon.com I was delighted to read your article with Dr Liz O'Riordan in November's issue. Her wonderful blog and book got me through tough times dealing with cancer. I too am a docto
220 Triathlon1 min read
your INSTAGRAM TRI PICTURES
01 @klyfxyldy Successful morning of running – 1st place lady and 3rd team as part of the Invictus Triathlon Club team at the Three Counties Trot trail race 02 @_billegrey_ Team Tri Relays this afternoon. Pedals swapped for cages #OldSkool 03 @ really
220 Triathlon4 min read
The Paris Contender
Portugal's Vasco Vilaça, who turned 24 just before Christmas, enjoyed a stellar 2023 season, finishing on the podium at World Triathlon Series races in Abu Dhabi, Yokohama and Hamburg, plus the Paris Olympic Test Event. It left him in third heading i
220 Triathlon6 min read
itriathlon Gear Of The Year
ISSUE 413 £145 In a congested market, this is one fine garment. Heavy duty with taped seams, it's fully waterproof even in the heaviest downpours, and seems to offer a halfway house between a waterproof coat and a swim robe, though there's still plen
220 Triathlon11 min read
Back To Basics
Triathlon is a wonderful sport that appeals to many folk who are all about the marginal gains, about digging into the data for a series of micro-improvements that results in one maximal boost. As you've just read with our 2023 Gear of the Year review
220 Triathlon1 min read
Your 12-week Olympic Training Plan
COACH PAUL JONES (F4LCOACHING.COM) BRINGS YOU THE PERFECT BEGINNER'S OLYMPIC-DISTANCE TRIATHLON TRAINING PLAN…
220 Triathlon6 min read
Kit Zone
90+% BUY NOW A GENUINE CLASS LEADER 80-89% IMPRESSIVE ONE OF THE BEST YOU CAN BUY 70-79% GOOD A DECENT PERFORMER 50-69% AVERAGE IT'LL DO THE JOB WELL ENOUGH 0-49% POOR SIMPLY PUT, DON'T BOTHER! HELEN WEBSTER 220’s editor is also a qualified open-wate
220 Triathlon10 min read
Buyer's Guide Winter Swim Kit
Keeping your open-water swimming going through winter may seem like madness, but there are real benefits for triathletes – you'll be more acclimatised come spring, plus you'll receive the mental and physical benefits of swimming outdoors. Adding some
220 Triathlon7 min read
Buyer's Guide Trail Running Shoes
The benefits of trail running for triathletes are huge, from building core strength to technique gains and, ultimately, pure off-season enjoyment. Trail running shoes can make going off-road a more enjoyable and beneficial experience, so we've rounde
220 Triathlon1 min read
Training
Andrew Woodroffe is a performance triathlon coach and long-distance triathlete based in Zurich, Switzerland. is a nutritionist and keen amateur athlete. She's written three books on sports nutrition and founded Go Bites energy balls. Ben is a former
220 Triathlon1 min read
How To Improve Your Run Technique
It's the off-season, and you've taken a well-earned breather from the grind of training and racing. Now, you're gearing up to sculpt a better, fitter version of yourself for the upcoming year. As you reflect on your achievements and plot your course
220 Triathlon3 min read
10 Ways To Become A Better Runner
Running isn't just about putting one foot in front of the other; it's a symphony of movement. Picture this: eyes forward, no hunching and a slight forward lean for momentum. Standing tall and upright aligns your body, setting the stage for what's to
220 Triathlon2 min readDiet & Nutrition
Revitalise Your Diet
Overdosed on the mince pies and mulled wine this Christmas? Feeling ready for a nutritional reset? January is the ideal time to revitalise your eating habits and get back on track, and this month's four vibrantlycoloured recipes will help you do just
220 Triathlon1 min read
Lemony Tortellini Soup
PREP 5mins COOK 10mins SERVES 2-3 • 300g fresh tortellini (any sort) • Juice of 1 1/2 lemons • 800ml vegetable stock • 4 eggs • 100g spinach • 25g dill, finely chopped To serve • Grated parmesan and extra virgin olive oil Bring the stock to the boil
220 Triathlon1 min read
Mix It Up
Mix in a jar of artichokes, drained, at stage 3, when you add in the tortellini. Delicious and packed with fibre. Add 2 tbsps crème fraiche and a cup of cooked peas at stage 3. Poach 2 salmon fillets at stage 1. Remove with the tortellini and break i
220 Triathlon3 min read
Nutrition
PREP 5mins COOK 10mins (tortillas) SERVES 4 INGREDIENTS Beetroot hummus • 2 x 400g cans chickpeas • 1 tbsp tahini • 250g cooked beetroot, chopped • 2 cloves garlic, crushed • 75g ricotta cheese • 1 tbsp extra virgin olive oil • Juice of 1 large lemon
220 Triathlon3 min read
How To Improve Your Cycling Efficiency
As the former head coach of British Triathlon's Olympic Programme, Ben Bright oversaw our most successful Games to date. He's also a former triathlon Olympian (Sydney 2000) and is now the national coaching consultant for British Triathlon. Cadence re
220 Triathlon7 min read
Ask 220
Swimming with a cold Dr Al-Zubaidi is a Channel4 TV doctor on Steph's Packed Lunch, host of The Movement Prescription podcast, a Team GB AG triathlete and a Swim England clinical advisor and UK athletics coach. Gauging swim progress US swim coach And
220 Triathlon1 min read
220 Triathlon
EDITORIAL Editor Helen Webster Deputy Editor Liz Barrett Art Editor William Linn Content Editor Rob Slade ADVERTISING & MARKETING Senior Advertising Manager Adrian Miles Advertising Manager Tomos Whitmarsh-Knight Brand Sales Executive Ben Clement Ad
220 Triathlon5 min read
Women's Training
Lauren is a certified advanced personal trainer and group exercise instructor, specialising in ante- and postnatal fitness. mumfitwonder.com According to the Sleep Foundation, a healthy amount of sleep for an adult per night is 7-8 hours. However, th
220 Triathlon7 min read
Born To Be Wild
Sean McFarlane was runner-up in the inaugural Celtman, City to Summit and Brutal extreme triathlons. He runs This Way Up Media, a film production company, and Athletico Management with Dougie Vipond and Andy McCandlish. Here come the ostriches. Movin
220 Triathlon1 min read
Let's Go
Find out more at knysnaextreme.co.za. There's also a half-distance race (ish!) which incorporates a 2.5km swim, 100km bike and 30km run. British Airways, Finnair and Virgin all currently fly direct to Cape Town from London. Several other airlines fly
220 Triathlon7 min read
2024 race Calendar
18-19 MAY 2024 For 2024, the sprint distance is back at this popular festival of multisport, plus there's a new aquabike option alongside the flagship middle-distance event. 3 DORNEY DUATHLON (various dists) Dorney Lake, Windsor, Berkshire. atwevents
220 Triathlon3 min read
Tri Speak
Wondering what the ‘washing machine’ is, or where to find your M-dot?! Make things easy with our guide to common tri terms… ‘A’-Race The most important race of your season AGE-GROUPER Non-pro triathlete (most of us!) AEROBIC Aerobic exercise involves
220 Triathlon3 min read
Good Intentions
Martyn is tri's foremost average athlete and is living proof that hours of training and endless new kit are no substitute for ability. Merry Christmas and a Happy New Year to you all! I hope Santa's sack has been full of carbon pull-buoys and AI gear
220 Triathlon3 min read
Survival Of The Fittest
Cutting through the spin of tri to address the issues that matter, Tim is a sports journalist who has written extensively on triathlon for the national press. There could hardly have been a more British way for the Olympic Committee to announce the f

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