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Over three years; 180 hours in the wind tunnel; 14,500 photos; countless interviews, comparisons and deliberations… it took all this and much more for bike giants Cervélo to launch the P5X, which they have proclaimed ‘the ultimate triathlon bike’.
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Cervélo P5X launches at Kona
With the top-specced Sram Red eTap version coming in at a whopping £13.5K, we were eager to see how the bike performed at the European launch event in Andalusia, Spain, where we were talked through the initial concepts, research, the build and testimony from athletes in great detail.
Cervélo were keen to stress that this bike was very much what they believed to be the ultimate ‘triathlon’ bike as opposed to time trial (for TT Cervélo have released a new P5 model), and there are numerous differences.
Cervélo P5 Six Di2 triathlon bike review
Consequently the presentation was heavily balanced towards nutrition and storage on the P5X, where we learnt that the brand analysed thousands and thousands of athlete photos to determine the most popular combination of fluid and nutrition storage on-bike – it was mostly this that determined the shape of the bike, rather than the engineers simply deciding to create a ‘beam bike’ – the geometry was built around what Cervélo believed would be the best for the greatest number of riders with regards to bottle, nutrition and tool storage.
An early design concept of the P5X shows that Cervélo didn’t set out just to create a ‘beam bike’; the bike took shape based on research and what they believed was the fastest and best
The bike is also incredibly adjustable, and you can add or remove storage options according to your preference. Cervélo claim none of the storage boxes alter the aerodynamics.
Cervélo claim disc brakes are better in every condition, and say they are soon releasing a white paper to show why they are no less, and perhaps even faster than rim brakes. “Disc brakes free up the frame design, you’re not having to build the front end around a brake caliper. From a net result it ends up been more aerodynamic, so building with a disc you end up with a more aerodynamic system. Disc brakes themselves might not be more aero, but you get a bike that’s overall more aero.”
The shifting on our test bike had full Sram eTap, with shifting options at the end of the aerobars, on the base bars and a ‘blip box’ with a cap that can hide it away if you don’t wish to use it. The base bars can be flipped either way, and the front end is unique as the bar adjustment actually works like a seat post – all you need is an allen key to mover it up or down, and there’s 112mm of stack adjustment.
The ride
After a fitting by Matt Steinmetz, who Cervélo employed specifically to advise on fit and position for the P5X project, we headed out for an initial 50km test ride of the P5X around the rolling tarmac of Andalusia. On first impressions it’s remarkable how ‘normal’ the bike feels, and down on the base bars you could be forgiven for thinking you were riding an aero road bike; until the crosswinds hit, where we inevitably felt some instability. This was no better or worse than any tri bike with deep-rimmed wheels, however, despite the absence of a seat tube and seat stays and the huge slab of monocoque carbon at the front end.
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The top tube feels completely robust and strong, and we could feel no movement whatsoever. During testing Cervélo claim they only managed to get 3mm of flex out of it when loading the saddle with 300kg, so despite it being the off-season we were ensured there’s no way we’d get it to budge…
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1. SOFT AND STRONG
Spent time on the physio’s couch due to a run-related injury? According to Harvard professor Irene Davis, it’s down to stomping rather than floating. Davis and her team recruited 249 female athletes who each ran over 20 miles a week. They investigated the participants’ strides by having them run over a force plate that recorded the impact of each step, and found that the ‘lighter landers’ were injured significantly less. Not only that, weight played no part. You can practise landing softer by running at a higher cadence without changing your pace.
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2. TRAIN HARD, SUCCEED IN LIFE
Want to exceed at everything you do? Well, it’s time to increase your tri training time. Professor Samuele Marcora, who proposed the noted psychobiological model of fatigue, compared the cognitive abilities of 11 professional and nine recreational cyclists. Each set undertook a TT before repeating the effort after a mentally taxing task. Marcora observed that while the AGer’s performance dropped off, the pros weren’t affected. Though largely hereditary, Marcora suggests that willpower and resistance to mental fatigue can be achieved through hard training.
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Mental toughness found to be key to elite cyclists success
3. SLEEP EASY,TRI HARD
As many know, twitchy muscle fibres and restlessness often follow an evening workout. Hugh Fullagar of Oregon University examined the effect of hygiene strategies on the recovery of soccer players following a late-night match. Fullagar ensured the players were in bed as soon as possible post-match with lights dimmed and the option of eye mask and ear plugs; room temp hovered at 17°C; and no light or technological stimulation was allowed 30mins before bedtime. The result? An extra 1:30hrs sleep compared to the players’ normal routines.
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Scientists find sleep deprivation affects athletic performance considerably
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4. EVENING GROWTH
Researchers have deduced that sessions later on in the day could result in greater physical benefits. The team investigated the effects of 24 weeks of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy and hormonal levels responsible for muscle growth. After the first 12-week block, both groups exhibited similar increases in the cross-sectional area of the quadriceps and their one-rep max. But by week 24 the evening training group showed greater gains in muscle mass.
Heat training could offer same benefits as at altitude
Double Olympic Champion (2012 and 2016) Alistair Brownlee was named Olympic Athlete of the Year and Elite Male Athlete of the Year at the British Triathlon Federation’s annual awards dinner.
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“This year was all about the Olympic Games, so to achieve that goal was fantastic – and this award is just the cherry on the cake,” said Alistair. “It’s the end of a very tough four years and it was always in my head to have a decent bit of time off now.
“I’m not thinking too much into the future, but just enjoying the achievements before I get back to doing what I love in the new year – training.”
Olympic bronze medallist Vicky Holland won The British Triathlon Female Elite Triathlete of the Year Award.
Vicky said: “Being the first female Olympic medallist is amazing. It’s been a long time coming as we have such a rich heritage in women’s triathlon in the UK. Helen (Jenkins) was such a pioneer for me – she won her first world title in 2008 and since then we’ve been waiting for an Olympic medal to come. I’m really delighted to be the person that got it.”
Paralympic gold medallist and ITU World Paratriathlon Champion Andy Lewis was awarded Male Paratriathlete of the Year and the Peter Holmes Award for Inspirational Performance in International Competition, beating Alistair Brownlee in the process.
“I hadn’t even come from backstage after receiving the first award,” Lewis said. “Alistair Brownlee literally grabbed me and said: ‘It’s you, it’s you, go and get it, go and get it!’”
“After winning gold in Rio, I thought ‘what just happened?’ Going into it all with the pressure of being World Champion, I just never expected to come away with a gold. I made a lot of sacrifices to get there – the sort of sacrifices all athletes make in order to get to the top. But I did it for my family. I said before I set out that I wanted to achieve something, and that’s exactly what I’ve done.”
Read the full interview with Andy Lewis here
Fellow ITU Paratriathlon World Champion and Paralympic silver medallist, Alison Patrick (PT5), was awarded the British Triathlon Female Paratriathlete of the Year award alongside guide, Hazel Macleod (formally Smith).
Alison said: “Hazel and I have worked hard to become such a great team, and it’s down to not worrying when things go wrong and not having a fear of failure. We have to have complete trust in each other.
“Winning silver in Rio was incredible. It was such an amazing atmosphere and knowing that we did it as a team was amazing.”
2016 British Triathlon Awards Winners
Eisberg Female Age Group Triathlete of the Year – Alice Jenkins
Eisberg Male Age Group Triathlete of the Year – Mike Smallwood
Leigh Day & Co. British Triathlon Volunteer of the Year – John Hagemeister
Leigh Day & Co. British Triathlon Official of the Year – Tony Smalley
Leigh Day & Co. British Triathlon Coach of the Year –
British Triathlon Female Elite Duathlete of the Year – Emma Pooley
British Triathlon Male Elite Duathlete of the Year –
British Triathlon Event of the Year – Deva Divas Ladies Triathlon
British Triathlon Female Elite Long Distance Triathlete of the Year – Jodie Swallow
British Triathlon Male Elite Long Distance Triathlete of the Year –Tim Don
British Triathlon Female Elite Junior Triathlete of the Year – Sian Rainsley
British Triathlon Male Elite Junior Triathlete of the Year – Sam Dickinson
British Triathlon Female Paratriathlete of the Year – Alison Patrick and Hazel Macleod (Guide)
British Triathlon Male Paratriathlete of the Year – Andy Lewis
British Triathlon Female Elite Triathlete of the Year – Vicky Holland
British Triathlon Male Elite Triathlete of the Year – Alistair Brownlee MBE
Peter Holmes Award for Inspirational Performance in International Competition – Andy Lewis
BOA Olympic Athlete of the Year Award– Alistair Brownlee MBE
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British Triathlon Gold Pin Award – Malcolm Brown
After two years Ironman 70.3 Staffordshire will finish for the last time at Shugborough estate next year, as the event’s finishing line will be moving to a new home in 2018. However those wanting to race against the stunning backdrop of Shugborough there is still time to book your place.
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In 2016 it is expected more than 2,000 competitors will complete a 1.2 mile swim, 56 mile bike and 13.1 mile half marathon, starting at Chasewater, passing through Cannock Chase before culminating at the historic estate.
“Staffordshire as a county provides a spectacular backdrop for the event and nowhere more so than the Shugborough Estate, said Mark Winnington of Staffordshire County Council.
“While Ironman will be continuing in the county, this will be the last chance for people to sign up to cross the finishing line at Shugborough on June 18.”
Staffordshire County Council have been custodians of the estate for the last 50 years, but on November 1 2016 returned the management of the estate to the National Trust.
As the Trust wishes to focus on conservation of the estate and parklands, this is the last year Shugborough will be incorporated in the event and organisers are now looking for a new run venue.
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Kevin Stewart, Managing Director of Ironman UK said “We have appreciated the opportunity to launch a new event with Shugborough Estate as a backdrop and we know athletes have enjoyed this quintessentially English setting. The National Trust has its criteria in managing the sustainability of the Estate and we look forward to establishing a new home for the event in Staffordshire.”
ITU World Champion Flora Duffy from Bermuda has won her third world championship this year, the 2016 Snowy Mountains ITU Cross Triathlon World Championship in Australia.
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As the defending champion, reigning ITU World Champion, and Xterra World Champion Duffy was the clear favourite to win the race, and led from the start. She increased the margin at every chance to eventually win by four minutes from Chilean Barbara Riveros, and Suzanne Snyder (USA) taking bronze.
“It’s really surreal and I don’t think I’ve full absorbed it yet,” said Duffy. ” It’s cool; it was kind of a crazy idea that formed after the overall win at Cozumel. I thought there’s two more world titles this year and maybe I can win them. To do it, to keep it together for this long under this much pressure, is cool.”
Newcomer to off-road racing Charlotte McShane was in second after the swim, however could not keep up with Duffy on the single-track mountain bike leg and Duffy was soon out of sight and amassed a huge 4minute lead.
McShane lost ground over the bike leg, and Riveros, who was recovering from a broken foot, soon overtook hervto take her second successive silver medal at the World Championships.
Snyder was consistent all day and slowly worked her way to the front of the field, overtaking McShane who finished in fourth place, to take bronze and her first world championship podium.
GB’s Jacqui Slack Slack finished in seventh place in a time of 3:14:14, 20 minutes behind Duffy.
The men’s race was won by Ruben Ruzafa (ESP) for the third year running. He came out of the water in 16th place and by lap two on the bike had clawed his way to the front. From then on he stayed in front, winning for the third consecutive year. Josiah Middaugh (USA) finished second and took the silver medal, while Braden Currie of New Zealand took bronze.
2016 Snowy Mountains ITU Cross Triathlon World Championship Results
Women
1. Flora Duffy (BER) 2:54:11
2. Barabara Riveros (CHI) 2:58:05
3. Suzanne Snyder (USA) 3:05:45
4. Charlotte McShane (AUS) 3:08:13
5. Myriam Guillot-Boisset (FRA) 3:10:39
6. Elizabeth Orchard (NZL) 3:14:41
7. Jacqui Slack (GBR) 3:14:14
8. Catherine Sterling (USA) 3:15:36
9. Jessica Simpson (AUS) 3:17:25
10. Renata Bucher (SUI) 3:23:26
Full Results
Mens
1. Ruben Ruzafa (ESP) 2:34:25
2. Josiah Middaugh (USA) 2:37:43
3. Braden Currie (NZL) 2:38:14
4. Brice Daubord (FRA) 2:40:12
5. Ben Allen (AUS) 2:40:49
6. Rom Akerson (CRC) 2:43:05
7. Sam Osborne (NZL) 2:44:40
8. Oliver Shaw (NZL) 2:44:47
9. Branden Rakita (USA) 2:47:45
10. Brian Smith (USA) 2:47:53
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Full Results
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Lionel Sanders stormed to an incredible victory at Ironman Arizona on Sunday 20th November, finishing in 7:44:29 to record the fastest ever time at an Ironman-branded event.
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His countryman Brent MacMahon was second in 7:50:15, the only other finisher to go under 8hrs, and also recorded the fastest run time of 2:40:17; however the day was all about Sanders, who broke Marino Vanhoenacker’s previous 7:45:58 Ironman record by over a minute.
Despite being known as ‘The Valley of the Sun’ temperatures were overcast and still for raceday in Arizona, which undoubtedly contributed to Sanders’ incredible 4:04:38 bike split. According to our records that’s the second fastest 180km by a competitor in an iron-distance event, only bettered by the 4:02:17 Andrew Starykowicz posted at Ironman Florida in 2013.
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Although Sanders’ time is the fastest ever at an Ironman-branded event, the world record for the fastest iron-distance race of all time is still safely with current world champion Jan Frodeno, who went 9mins faster at Challenge Roth in July with a 7:35:39.
In the women’s race, American Meredith Kessler claimed victory in Arizona for the third time running, finishing in 8:48:23. Yvonne Van Vlerken of the Netherlands and Malindi Elmore of Canada also went under 9hrs in times of 8:51:27 and 8:57:22 respectively.
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Lionel Sanders explains when to use tri gadgets and when you don’t need to use them
It is well known our ability to do physical activity for long periods of time is thanks to efficient energy production in the mitochondria, and that regular endurance training increases numbers in our muscles, and our endurance capacity.
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How and why increasing mitochondria improves performance
However scientists have discovered that muscle endurance is not only determined by the number of mitochondria, but also their structure.
“We’ve found that mitochondria in endurance athletes are constructed in such a way that they generate more energy than mitochondria in non-athletes. In fact, our measurements have shown us that these mitochondria can generate around 25% more energy. This gives a major advantage in endurance sports such as marathon running and cross-country skiing, but also in ball games like soccer,” says Joachim Nielsen, assistant professor of muscle physiology at University of Southern Denmark.
The scientists examined 15 elite athletes and compared them with 29 people who either did not exercise or were moderately active. All study subjects underwent a muscle biopsy, which was later viewed under an advanced microscope that can detect even the minutest changes in muscle structure.
The scientists say it is still too early to say whether the improved mitochondria in athletes is genetic or whether they are a result of long-term exercise, however they are now working on the hypothesis that training over longer periods of time can induce these kinds of changes in the structure of mitochondria.
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“We took detailed measurements of each muscle fibre and saw that those muscle fibres that are typically most active during extended periods of physical activity are also those with the most significant changes in mitochondrial structure. We see this as a clear indication that the athletes have produced these changes themselves through their training,” explains Joachim Nielsen
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Need some training help? Considering your first Ironman, or just wondering how to improve your swim technique? Then we’ve got just the person to ask… Yep, we’re excited to announce that joining 220 Triathlon from the March issue, on sale 1st February, will be six-time Ironman world champ and coaching legend Dave Scott.
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Dave Scott took his first Hawaii Ironman title in 1980 and went on to win again in 1982, 1983, 1984, 1986 and 1987. In 1993, he was honoured for his accomplishments in the sport and became the first inductee into the Ironman Hall of Fame. We have also named him greatest Kona triathlete of all time
Coaching expert
Dave went on to have a successful coaching career and has worked with athletes including the legendary four-time world champ Chrissie Wellington. He now devotes his time to educating and inspiring athletes of all abilities and ages leading sport camps, clinics and races and running his own training group in Boulder, Colorado.
But now, 220 readers can benefit from this wealth of experience too, as he joins us as our regular monthly coaching expert – answering your questions on everything from nutrition to race day strategy.
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“Hey 220 readers,” says Dave, “bring on your questions and concerns about health, fitness, training and racing. I’m eager to help you through 2017 and make sure you achieve your goals!”
Your Qs needed!
To get started though, we need YOUR questions for Dave… They don’t have to be about Ironman distance (although those are welcome!) and could relate to any aspect of triathlon. Simply send an email to [email protected] and you could be getting some expert advice in a future issue!
Not only that, but Dave wants to hear your ideas for what his new coaching column should be called (and we’ll find a prize in the 220 gear cupboard for the winning idea!), plus the person that sends in the first question we use will also receive a personal answer from Dave in a video broadcast on Facebook Live.
Send your questions for Dave Scott to [email protected] and to read more about his coaching services visit www.davescottinc.com.
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Read Dave Scott’s coaching tips for 220 on swim technique here and on strength and conditioning here.
Dave Scott on how to build a long-distance training plan
Dave Scott on how goal-setting can help you focus when going long
Priority entry for the 2017 Columbia Threadneedle World Triathlon Leeds will open to 2016 participants and British Triathlon Home Nation members at 10am on Monday 28 November. A week later, on Monday 5 December, entries will go on sale to the general public.
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Newcomers to the sport can also sign up for a fun-filled GO TRI event in and around Roundhay Park on Saturday 10 June.
The sprint and standard distance events on Sunday 11 June will run along a new and improved course for amateur athletes, including a single transition in Roundhay Park. The run leg will finish on the world famous blue carpet in the city centre’s Millennium Square.
Full details of the new course and additional improvements to the event experience following feedback from 2016 participants, which saw many disgruntled triathletes, will be announced in the coming months.
World Triathlon Leeds: organisational issues blight age-group event
Leeds Tri organisers to donate £40k to tri clubs
After the mass participation events the world’s best triathletes, including Olympic medallists Ali and Jonny Brownlee and Vicky Holland, will take on WTS Leeds, the fourth leg of the ITU World Triathlon Series. The event is organised by British Triathlon in partnership with Leeds City Council, UK Sport and the ITU.
Jack Buckner, CEO of British Triathlon said: “The launch of next year’s Columbia Threadneedle World Triathlon Leeds is a truly exciting moment for the team at British Triathlon. We are working closely with all our partners to create a great event experience in 2017 that meets the high expectations of the triathlon community and ourselves.
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“We are again delighted to be able to host the world’s best triathletes in the fourth leg of the ITU World Triathlon Series. British Triathlon are looking forward to delivering an inspirational event for every athlete, spectator and volunteer in 2017.”
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British Triathlon have confirmed that the British Standard Distance Championships will move to Leeds for 2017, after four years at Tri Liverpool.
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This means the Leeds event will now host the fourth stage of the ITU series, the British Triathlon Championships and the English Aquathlon Championships over the same weekend.
British Triathlon Chief Executive Jack Buckner commented: “After four fantastically memorable years at Tri Liverpool, we have decided to move the British Standard Distance Triathlon Championships to the heartland of the sport in 2017.
“As we prepare to witness the greatest athletes in the world go head-to-head in Leeds next June, what better opportunity to showcase the best of British age-group talent than see them finish on the same iconic blue carpet in Millennium Square.”
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British Triathlon also confirmed the date and venue for the British Duathlon Championships, which will be hosted by Nice Tri Events at the Bedford Autodrome Duathlon on 9 April. The 2017 British Championships are now fully confirmed as:
British Duathlon Championships – Bedford Autodrome Duathlon, 9 April
British Sprint Distance Championships – Strathclyde Park Multisport Festival, 27 May
British Middle Distance Championships – Vitruvian Triathlon, 9 September
British Standard Distance Championships – Columbia Threadneedle World Triathlon Leeds, 11 June
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