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How to stop overstriding when you run

220 triathlon 1 week 14 min ago
Do you overstride when you run Nick Beer explains how to improve your stride length so you become more efficient

Heart rate How much should you worry about a high HRmax

220 triathlon 1 week 48 min ago
220 coach Dermott Hayes has this advice for a 40 yearold male triathlete whos worried his HRmax of 200 is too high

Learmonth and TaylorBrown DQd after crossing line handinhand at Tokyo test event

220 triathlon 1 week 9 hours ago
An incidentpacked Tokyo Olympic test event saw a shortened run due to hot conditions and the GB duo disqualified after contriving to tie

F2C Products I use for training & racing // Vlog 144

Triathlon Magazine Canada 1 week 1 day ago

-by Daniel Clarke

I’ve been using F2C Nutrition for the past year, and really love their products.  They use high quality ingredients, they’re tested by Informed Sport, they taste great, and science backs-up what they’re doing.  But, as a science driven company it can be easy to get lost in their products, so for this video I go through the 4 products I use for training and racing – Hydra-Durance, Glyco-Durance, Electro-Durance, and Glyco-Durance Raw, and when I use each product.

Supporters: Dare2Tri, Skechers Performance Canada, Triathlon Ontario, STAC Performance, F2C Nutrition, 4iiii Instagram: Blog (and race reports): Strava: Email:

The post F2C Products I use for training & racing // Vlog 144 appeared first on Triathlon Magazine Canada.

Kipchoge vs. Lange aid station techniques

Triathlon Magazine Canada 1 week 1 day ago

Last fall featured two of the premier endurance sporting events on the global calendar. The September 16 Berlin Marathon was followed less than a month later by the Hawaii Ironman on October 13.

Berlin is arguably more important than any running world championship, given the depth of the pro field and how frequently world records are broken there. It has emerged as the place to set a world record (or a personal best) for a few reasons. Firstly, it is nearly pancake flat. Secondly, it starts in the morning (approximately 9 a.m.) during the fall season. This means racing temperatures are normally around 15C, which is nearly perfect. The 2018 race featured Eluid Kipchoge setting a new world record with a finishing time of 2:01:39. Lets now look at his aid station technique during that 2018 race and then compare to triathlon aid stations.

Notice how Kipchoge carefully grabs his Maurten sports drink bottle and sips without spilling a drop. During a marathon he is consuming roughly 100 g of carbohydrates per hour. Perfectly executed aid station form!

Triathlon aid stations during the run segment are a bit more “informal.” During an Ironman, the pros are normally running during the daytime highs in the early afternoon. At Ironman Hawaii this can mean temperatures above 30 C and high humidity. Also worth considering is the pros will have raced for approximately five hours before starting a marathon in an Ironman. All of these factors contribute to less than efficient aid station performances. For an example we look no further than the World Champ himself Patrick Lange at Ironman Hawaii, less than a month after Kipchoge’s Berlin World Record.

With a significant lead and about 5K to the finish, Lange runs through aid stations like he’s on fire and in need of an all-you-can-eat buffet. Notice that instead of taking a cup of Coke from a volunteer, he grabs the entire 2 L bottle and then cools himself down with it. This was on his way to setting the all-time course record at Ironman Hawaii.

Also of note is that instead of wearing minimal clothing during an elite marathon, pro triathletes often opt for longer clothes. This can add more sun protection (and unique storage options!)



The post Kipchoge vs. Lange aid station techniques appeared first on Triathlon Magazine Canada.

Recapping the 2019 Ironman 70.3 Calgary

Triathlon Magazine Canada 1 week 2 days ago

Sunday, August 11 was the 11th Ironman 70.3 Calgary race, and this was the second year as an exclusively age-grouper race. The half-distance race was hosted by the community of Auburn Bay in South Calgary with transitions at Auburn Bay Park.


Race-day weather was rainy and chilly for August with a high of only 17C. The 1.9K two-loop swim in the man-made Auburn Bay Lake. Fastest male non-relay swimmer on the day was Calgary’s Bo Simpson in a time of 25:33 (1:20/100m pace). The fastest female swimmer was Calgary’s Jenny Rowe with a 28:13 (1:29/100m pace). The bike course was a single loop that took the athletes east towards Carseland on Highway 22X before returning west to transition. The fastest male bike time on Sunday was race winner Ryan Brown of St. John’s, NL with a time of 2:03:04 (44 km/h). The fastest female on the bike was race winner Brianna Noelle Boehmer of Boulder, CO with a bike split of 2:15:23.(40 km/h). The run course was mostly flat with the exception of the enormous hill out of Fish Creek Provincial Park with 5K to go. The fastest male run on the day was 1:20:08 (3:47-per-kilometre pace) by Michael Boehmer of Boulder, CO. Women’s race winner Brianna Noelle Boehmer also had the fastest female run with 1:26:34 (4:06-per-kilometer pace).

The men’s race was won by Ryan Brown of St. John’s, NL in a time of 4:00:46 with swim-bike-run splits of 28:12, 2:03:04, and 1:24:47, respectively. Second place was Michael Boehmer of Boulder, CO with a time of 4:04:32. Rounding out the podium was third place finisher and last year’s men’s champ Dave Van Reeuwyk of Camrose, AB with a time of 4:05:53.

Briana Noelle Boehmer of Boulder, CO won the women’s race with a time of 4:21:29. With a swim of 35:15, bike of 2:15:23, and run of 1:26:34, she finished 3:49 ahead of second place and 4:25:18 finisher Janine Willis of Calgary. Sharon Styles of Carstairs, AB was third with a 4:28:56 finishing time.

The post Recapping the 2019 Ironman 70.3 Calgary appeared first on Triathlon Magazine Canada.

What are the triathlon “world records” for each distance?

Triathlon Magazine Canada 1 week 2 days ago

The term “World Record” is a tough one in triathlon given the complexity of the sport. In contrast to sports like swimming or athletics with strict distances, triathlon courses have looser regulations. Courses frequently seem to be short or long, some allow drafting on the bike and some do not. Then you have the issue of Ironman branded records or “iron-distance” records.

Given all this complexity, we attempt to break down the triathlon “world records” for the main four race distances. We will start with the iron distance and work our way down through half-iron, Olympic, and finally sprint.

Chrissie Wellington smashing the full distance world record at Challenge Roth in 2011. (Getty images)


Iron-distance (3.8K-180K-42.2K)

This one is easy. Challenge Roth is the place to be to attempt a world record at the ironman distance. Both the current men’s and women’s records were set there. Though it is not an Ironman branded race, it is “iron-distance”.


7:35:39 by Jan Frodeno (2016) with a 45:22 swim, 4:08 bike, and 2:39 run at Challenge Roth.

Frodeno smashes full distance world record at Challenge Roth


8:18:13 by Chrissie Wellington (2011) with a 49:49 swim, 4:40 bike, and 2:44 run at Challenge Roth.

New World Best times at Challenge Roth


Half-ironman distance (1.9K-90K-21.1K)

Also easy one to figure out. Bahrain is where to go to set the half-iron world record. The race was formally a Challenge-branded event but now is an Ironman 70.3 race. The race also used to include a point-to-point bike course, which made for potential wind-assisted bike times.


3:29:04 by ITU short course racer Kristian Blummenfelt (2018) with a 21:36 swim, 1:56 bike, and 1:06 run at the Ironman 70.3 Middle East Championship in Bahrain.

Blummenfelt’s new 70.3 world best time


3:55:50 by Helle Frederiksen (2014) with a 23:04 swim, 2:12 bike, and 1:17 run at Challenge Bahrain.

 Challenge Bahrain Race Recap


Olympic distance (1.5K-40K -10K)

This is where it starts to get tricky. There are professional races without drafting but the majority are now draft-legal. For simplicity sake we will ignore drafting vs. non-drafting and only report the fastest times. There is also the issue of course distances. For example the 2016 Rio Olympics featured a bike course of 38.48K, not 40K.

The 1996 ITU Triathlon World Championships in Cleveland, OH is where the discussion gets a bit muddy. Both the men’s and women’s Olympic distance records were set that day on a course that most figure was short. The bike course was most likely an inaccurate distance as many of the pro men biked under 50 minutes (This would be over 48 km/h on a 40K bike course). Here are some impressions of that day in Cleveland. If we assume the 1996 ITU Cleveland race is the correct “Olympic distance”, then the “world records” set that day are:

1:39:50 by Simon Lessing of Great Britain with a 18:24 swim, 49:40 bike, and 30:36 run.

1:50:51 by Jackie Gallagher of Australia with a 21:36 swim, 54:16 bike, and 33:32 run.

Alistair Brownlee wins Olympic Gold.Photo: | Delly Carr / ITU


For more course accurate Olympic-distance records, the current men’s record may have been set by Alistair Brownlee at the London 2012 Olympics with 1:46:25. With a swim of 17:04, bike of 59:08, and a 29:08 run (including a longer 43K bike course), this may be the closest we can get to a world record for Olympic distance. Also to be considered is the 2019 WTS Yokohama race, with Vincent Luis finishing in a super fast 1:43:21 with a 17:41 swim, 54:07 bike, and 30:21 run.


The women’s record may be 1:58:27 by Emma Snowsill at the 2008 Beijing Olympics with a swim of 19:51, bike of 1:04:20, and run of 33:17. More recently at the 2019 WTS Yokohama race, Katie Zaferes raced a 1:52:12 with a 18:46 swim, 58:06 bike, and 34:07 run.


Sprint Distance (750m-20K -5K)

This is also a tough one to assess as many of the multi-loop WTS courses are slightly short (example: 2014 ITU London WTS race)


The sprint distance record may be held by Mario Mola at the 2018 ITU Edmonton WTS sprint race with a finishing time of 51:15. He swam 9:07, biked 26:24, and ran an incredible 14:25 to take the victory.

WTS Edmonton Recap


This record might be Katie Zaferes at the 2019 ITU Abu Dhabi WTS sprint race with a total time of 55:31. She swam 9:08, biked 28:55, and ran 16:09 for the win.

The World Triathlon Series begins in Abu Dhabi and Canada steals the spotlight in Florida

The post What are the triathlon “world records” for each distance? appeared first on Triathlon Magazine Canada.

5 tips to help you overcome shin splints

Triathlon Magazine Canada 1 week 2 days ago

Shin splints, also known as Medial Tibial Stress Syndrome, is the most common overuse injury among avid runners and multisport athletes. The pain usually occurs gradually and is often the cause of biomechanical irregularities, changes in training, chronic overuse and/or the sudden change in footwear. 

Athletes at the 2019 Pan American Games in Lima, Peru.

In comparison to a tibial stress fracture, a shin splint is usually generalized pain across the lower two-thirds of the tibia (medial shin). The pain from a stress fracture is localized to a specific spot. 

Related: The warning signs of a stress fracture

Despite not being a ‘serious’ injury, it can be quite debilitating and can develop into a more severe injury if not properly managed. 

Based off a literature review published in Current Reviews of Musculoskeletal Medicine, several approaches could be taken by health practitioners and athletes to return to training. On average, it takes roughly seven weeks to recover fully from a shin splint. However, this can vary based on severity. 

Rest and Ice

You’ve likely heard this a thousand times, but it’s because it is one of the most cost-effective ways an athlete can increase the likelihood of returning to training. While a complete rest from all activity is unlikely for most individuals, combining ice and rest with other treatment options will speed up the recovery process. 

Modify your training routine

Shin splints are commonly associated with running, so use this injury to work on swimming and cycling. Instead of getting bummed out over an injury, change your mindset and start shifting all those running hours over into the pool. Shin splints may be a blessing in disguise. 

Related: Swim workouts for a half-Ironman


Shin splints are caused by overuse of the plantar flexor muscles in your calf – muscles that originate along the posteromedial surface of the tibia (tender to touch). Getting physical therapy will help elevate the pain and correct musculoskeletal imbalances.

Remember, the goal of any manual therapy is to restore normal range of motion of joints, improve symmetry of muscles and soft tissues. Correcting and improving these functions of the hip, knee and ankle joints can improve pain and overall function. Manual therapy may also help prevent the occurrence of such overuse injuries.

Related: Six stretches for triathletes

Stretching and strengthening 

If you do consult a physiotherapist, chiropractor or sports doctor, make sure you receive guidance on any stretching and strengthening drills you can be doing. Despite you not being able to run or train as effectively as you would like, a prescribed list of drills can help treat and prevent shin splints. Exercises that strengthen the plantar flexors are effective according to the multiple sources. However, strength exercises that focus on developing gluteal, core and hip muscles may be more effective. These types of exercises can help correct muscular imbalances and improve running technique. 

Related: Activation drills for triathletes


Orthotics is a preventative option you should consider. In a study of collegiate cross country runners, 16 out 41 athletes were prescribed orthotics. Out of the 16 athletes prescribed orthotics, 14 reported relief or improvement in their symptoms and return to running within four weeks. Another study on long-distance runners found that 70 per cent of those who had shin splints, used or were using orthotics to complement other treatments and reported complete relief or great improvement.

To properly recover and treat shins splints, it is best to consult a certified physiotherapist or sports doctor. Due to the nature of overuse injuries and endurance sports – especially triathlon – athletes are at an increased risk of sustaining these types of injuries. Preventative exercises and therapy sessions should be implemented to help manage the load of training.

The post 5 tips to help you overcome shin splints appeared first on Triathlon Magazine Canada.

Michael Rauschendorfer remembered

220 triathlon 1 week 2 days ago
Michael Rauschendorfer was one of tris most popular and talented photographers so it was with great sadness that we learnt of his passing last week Here we look back at some of his greatest shots from Kona

Openwater swim goggles 6 of the best reviewed and rated

220 triathlon 1 week 2 days ago
Make sure you have the best visibility on race day with a set of good openwater swimming goggles We test and rate 6 of the best