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The scientists compared short, explosive contractions lasting less than one second with sustained contractions lasting three seconds. They investigated the effect of the different contractions on the participants’ quadriceps muscles located on the front of the thigh.
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What’s the difference between muscles, tendons and ligaments?
One group did the explosive contractions, one group did the sustained contractions, and a third group acted as a control group. The participants trained with 40 contractions repeated three times a week for three months. The force produced by every contraction was prescribed and monitored to ensure it was either explosive or sustained. An extensive range of performance and physiological measurements were done before and after the training to assess the changes.
The results showed that explosive contractions are an easier and less tiring way of increasing strength and functional capacity of the muscles, and therefore a highly efficient method of training. The method increases strength by assisting the nervous system in ‘switching on’ and activating the trained muscles. In comparison, the more traditional sustained contractions — which demand a lot of effort and soon become tiring — are actually a more effective way of increasing muscle mass. Increasing muscle mass may be the main training goal for some people, including athletes in some sports, for aesthetic reasons or metabolic health.
Lead author Dr Jonathan Folland, from the University’s School of Sport, Exercise and Health Sciences, said: “The easiest way to make muscles stronger has been debated by fitness and sports professionals for many years, but this study shows that it doesn’t have to mean lots of pain for any gain.
“Whereas traditional strength training is made up of slow, grinding contractions using heavy weights which is quite hard work, this study shows that short, sharp contractions are relatively easy to perform and a very beneficial way of building up strength. These short, explosive contractions may also be beneficial to older individuals and patient groups such as those with osteoarthritis, who would benefit from getting stronger, but are reluctant to undergo tiring sustained contractions.”
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Does combining strength and endurance training sessions work?
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The home crowd could only stand and stare today as the 30-year-old from Wisconsin hunted down her fellow ITU athlete prey on the final 10km, to take her 17th WTS victory. The Brit team, which included Non Stanford, Vicky Holland, Jodie Stimpson, Jess Learmonth and Lucy Hall, took bronze, courtesy of Holland, behind Bermudan Flora Duffy in silver.
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Brit swim power duo and Leeds residents Hall and Learmonth controlled the 1.5km first discipline, exiting Roundhay Park lake after 18:31mins, with bike specialist Duffy in tow.
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While Holland was only several seconds back in sixth, a tricky wetsuit exit saw her miss the front trio, leaving her ensconced in the chase group along with Jorgensen.
There was even more woe for Team GB, as Stimpson found herself 27secs down and Stanford a further 8secs out of T1. With the Brits spread out across four groups, Hall and Learmonth did their best to slow the pace out front. But with Duffy’s bike pedigree that was easier said than done, the Xterra world champ cranking up the pace from the off and pulling out a 1min gap by the end of the first 13.8km lap.
Meanwhile the third group, which included Stimpson, had managed to bridge the gap to Holland’s chasing ensemble, the large pack staying together until the end of the bike.
By the end of the third of seven short 3.95km laps, the gap to the leading trio was up to 1:38mins, as Duffy, Hall and Learmonth pounded the damp cobbles of Leeds city centre. Trading chat throughout the bike leg, the two young Brits could do little but stick in and try to control the pace, which they did admirably, the deficit by T2 still 1:40mins. But would that be enough for strong runner Duffy to hold off Jorgensen and those legs?
Answer: of course not. While Duffy gunned it out of T2 to build a lead of 24secs over the two Brits gals after the first lap, the American was busy picking off athletes one by one until Duffy was the only one left in her sights. With 5km to go she was 38secs down on Duffy; by the end of the third lap of four Jorgensen made her move, eventually crossing the tape in 2:00:33 (with a 33:29min run split), just under a minute ahead of Duffy.
Holland, who had run with Stimpson throughout the 10k, kicked just before the final corner to take third ahead of her teammate. Stanford, who had had spent the entire 40km bike leg in the third group, put in the fifth fastest run in 34:58mins to take ninth. Learmonth would take 10th to give the Brits four in the top 10. Hall would run through for 13th.
Read the reaction from the five Brits and Flora Duffy here and for a full list of results head to www.triathlon.org
The next round of the WTS takes place in Stockholm on 2 July, where GB’s Helen Jenkins, absent today in Leeds, will compete alongside her Rio teammates Holland and Stanford for the first time this season.
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Image credit: triathlon.org
FLORA DUFFY, 2ND (BERMUDA)
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ON… RACING HARD
It’s always my tactic to race hard from the start and try and hit the podium. When I came off the bike with a 1:45min lead over Gwen, I thought it was going to be close and that I could maybe do it. But my legs starting to feel pretty heavy on the run and I didn’t have that bouncy, light feeling. And then I started to see Gwen closing. But I couldn’t be happier with second.
ON… RIO TACTICS
In terms of Rio, I’m be going for the same tactic and I hope that they’ll be some other girls willing to join me. I think we can easily get a two minute lead out there. But every race unfolds differently and you never know what’s going to happen in triathlon until the gun goes off.
VICKY HOLLAND, 3RD (GB)
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ON… ANOTHER GWEN WIN
I’m a bit disappointed that I had a wetsuit removal problem in T1 and then lost contact with the three really strong bikers. And another Gwen win? It’s becoming a bit repetitive isn’t it?! How are we going to do to beat her? She is phenomenal and pulled out such a strong run today. It’s such a technical course and was single file for the most of it.
JODIE STIMPSON, 4TH (GB)
ON… EMPTYING THE TANK
I wish I could’ve won the sprint finish at the end but Vicky was too fast. I’m sure my coach Darren [Smith] will call me a tactical numpty for doing too much work at the front on the run though. Tactically I did what I needed to on the bike and I definitely emptied the tank on the run.
ON… MISSING THE RIO SQUAD
It’s been a tough couple of months with missing Rio and the hard times aren’t over just yet. It’s tough running with the girls [Non, Vicky and Helen Jenkins] and knowing that they’re going to Rio and I’m not. But we’re a fantastic triathlon nation and any of the girls can win gold in Rio.
ON… BEATING GWEN
Gwen did have weaknesses on the bike today and if a breakaway like that happens in Rio, then I just hope our Brit girls are up there. If they can push that technical bike course in Rio then they could really be away.
BARBARA RIVEROS DIAZ (CHILE), 5TH
ON… YORKSHIRE TRI CULTURE
It was an amazing atmosphere out there and it’s been great to immerse myself in Yorkshire tri culture over the weekend. I’ve been out to see the roads where the Brownlees ride and where they grew up, so it’s been a great education.
NON STANFORD, 9TH (GB)
ON… A TOUGH DAY
That was tough, really tough. But we knew it was always going to be hard. Unfortunately today I just didn’t have it, I felt rubbish on the swim and didn’t want to get back in for the second lap! But the crowds here today got me round. I don’t know why I struggled so much, but it’ll be something we’ll have to look at.
We tried to hold that bridge that gap with the lead chasing group but it’s tough when you’re the only one in the pack willing to work at the front. But no excuses and I’ll have to go home and assess what went wrong. My training has been going really well yet sometimes you have these days. We’ve still got work to do in trying to stop Gwen in Rio.
JESSICA LEARMONTH AND LUCY HALL, 10TH AND 13TH (GB)
ON…HELPING FLORA
We really wanted to help Flora on the bike and pull our own weight. But she’s so strong on the bike and was just doing everything. She was amazing and cracked on and did her own race. Vicky coming third and in her home race is phenomenal.
Image: Dave Pearce
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Read the full WTS Leeds race report here
The Yorkshire setting. A buoyant and bumper home crowd. A one-two finish. Things couldn’t have been scripted much better for the Brownlee brothers at the inaugural ITU World Triathlon Series race in Leeds this afternoon following a blistering performance over their Rio Olympic rivals. After 1:49hrs of frenetic racing, Alistair would be the top dog while Jonny would follow him home in second.
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Organisational chaos at age-group event casts shadow over WTS Leeds
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Roundhay Park in Leeds was the picturesque setting for one of the last showdowns before the Olympic Games. Much of the attention – and adulation – from the reported 100,000 crowd was centred on the Brownlee brothers, with Jonny and Ali truly racing on home soil.
It also gave tri fans a chance to see new Olympic squad addition Gordon Benson race with the Brownlees, and what tactical plan they had to quell the threat of Javier Gomez (the top ITU trio of Richard Murray, Mario Mola and Fernando Alarza were all missing from the action), who was returning to the ITU World Triathlon Series for the first time this season.
Just minutes after Gwen Jorgensen was crowned the women’s Leeds champ, the men’s 1.5km swim kicked off in Roundhay Park. As is customary, Slovakia’s Richard Varga led into T1 with the main contenders within seconds of him.
Ali Brownlee’s speedy transition saw him exit first and fly out of the bike course start. Within minutes Alistair, Jonny (albeit after a T1 fumble with his bike shoes), Aussie Aaron Royle and Aurelien Rapheal of France had daylight between the chasing pack, with the brothers tearing up his local roads and leaving Rio rival Gomez in their slipstream.
HOME TOWN HEROES
By the time the twisty 40km bike route reached the grandstand in Leeds, the quartet had a 1:07min lead over Javier Gomez and Richard Varga, with the lead pack even further back. Gomez and Varga would soon become part of the chase pack, but the lead of the Brownlees continued to grow in front of the rapturous partisan crowd.
The BBC coverage went off air for a few minutes to frustrate armchair fans and when it returned the gap was 2mins over the pack. And it’d continue to increase until T2, where the Brownlees catapulted themselves onto the run to instantly drop Rapheal, with Royle soon to suffer the same fate.
By the end of the first run lap, Ali had broken away from Jonny to create a 20sec gap and he’d continue to extend his lead in front of the noisy five-deep crowds. Royle was clinging on to third while Gomez had managed to pull himself into fourth, but it’d be too little too late for the Spaniard on his ITU racing return as Brownlee surged to victory with a 31:10 run 10km split.
Jonny would follow 34secs later to produce the brother’s fifth ITU one-two performance, with Royle, Gomez and Raphael rounding out the top 5. Brit Adam Bowden would finish 7th, Tom Bishop 20th and Benson 29th.
Read the reaction from the Brownlees and Gomez here and for a full list of results head to www.triathlon.org
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Image: Dave Pearce
JONNY BROWNLEE, GBR, 2ND
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ON RACING IN LEEDS…
Basically it was incredible. The support is better than anything else in the world. It’s a good, honest triathlon course. We wanted that and that’s what it was.To have four or five-deep the whole round, it was just incredible. It was the perfect triathlon course for spectators. People come out to watch it on not the finest day.
ON HIS RACE…
I had a good swim, and settled in nicely in fourth place. But I messed up my transition and that’s where I really lost the race. I couldn’t get my feet in my shoes and I was working with [Richard] Varga and [Javier] Gomez a bit, but he didn’t have the legs so I thought ‘I’m not dragging you across, I’m going to have to go for it’. So I got halfway across and Alistair said ‘come and help me’. It was a very hard day out though. The one-two finish is great but I’d prefer it to be the other way round.
ON ALISTAIR’S PERFORMANCE…
Oh yeah, he was very strong, you’re not going to beat him on a day like today unless you’re on top form. I really messed up that first transition and then I was just catching up from there really.
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ON THE IMPORTANCE OF THE RACE…
To come and put in a performance like that is very very important. Obviously my run wasn’t the best I’ve ever done but we cycled a lot harder than anyone. So to come first and second is a good marker for Rio.
ALISTAIR BROWNLEE, GBR, 1ST
ON RACING IN LEEDS…
I can’t quite describe it really. I’ve been lucky to have had a lot of good performances in my time, obviously London is a standout highlight but you know, wow, today, that was brilliant. And I think by far the best crowd on the World Series circuit, by a long way, not even close.
ON HIS PERFORMANCE…
I think people knew I was capable of that kind of race but I’ve got another two months to get fitter and stronger. And hopefully I can be as good as I’ve ever been in a few months time. Coming out of T2 I was fairly confident that Jonny would beat me. I just got into a stride and felt good. Better than I deserved really after the last two months of training.
ON HIS TRAINING TO DATE…
The last six weeks have been some of the hardest of my career. It’s just been a struggle, I’ve been tired so it’s just fantastic to pull it off today. I’ve just had to rest and wait it out.
JAVIER GOMEZ, ESP, 4TH
ON HIS RACE…
Physically I felt really good, had a really good swim, but a key point on the bike I couldn’t put my feet in my shoes and I missed 5metres. Suddenly I was in the middle of nowhere and I wasn’t strong enough to close the gap. Unfortunately I was only with Varga, so I knew we weren’t going to catch [the leaders] so we waited for the second group and then we just lost more and more time. But I had a really good run, I ran faster than I expected [30:43 to Alistair’s 31:10] which is good, but I’m a bit disappointed that in the key moment of the race I wasn’t strong enough, I wasn’t smart enough and I missed the group.
ON HIS FITNESS…
I’m getting better, I was better today than two weeks ago in Lisbon [the European Champs], even though two weeks ago I won the race, but I know my fitness is better. I ran faster today than two weeks ago but you can’t make mistakes in a high-level race. I made one today and I have to say the Brownlees were really strong and they performed amazingly. When they are fit, I have no doubt they [the Brownlees] are the strongest guys, they are the ones to beat and hopefully I will do better in Rio.
ON HOW HE FEELS NOW COMPARED TO 2012…
It’s different I guess but this time I’ve had more problems at the beginning of the year, maybe I’m not as fit as back then, but I’m improving really fast and I’m feeling good. I was quite competitive today but unfortunately it wasn’t where I had to be.
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Image: Dave Pearce
The second edition of Ironman 70.3 Staffordshire on Sunday dawned still and calm, with the surface of Chasewater reservoir resembling a mirror.
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Over 2,000 athletes set off in conditions that promised fast swim times, and they didn’t disappoint. Peter Kerr (AUS) was first out of the water in 22:50mins, closely followed by Brits Harry Wiltshire and Mark Threlfall. South Africa’s Matt Trautman was out in sixth place, 1:41mins off the pace of the leaders.
The lead changed several times over the course of the bike leg, with Threlfall, Markus Thomschke (GER) and Trautman all holding the lead over the course of the 90km bike leg. Harry Wiltshire was ever present, but it was Thomschke who reached T2 first with Trautman only a second behind. They’d a clear 2min lead at the start of the run over Threlfall and Wiltshire in third and fourth.
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Trautman immediately surged ahead of Thomschke and the man known as ‘The Captain’ continued to build his lead over the run course. A blistering 1:14:29 run saw Trautman claim the Ironman 70.3 Staffordshire title in a time of 3:56:28. The battle for second was very close, with Wiltshire surging past Thomschke 500m from the finish line to take second.
Gossage repeats
In the women’s race, rising Brit pro Lucy Charles led Brits Nicole Walters and Kimberley Morrison out of the water. After a strong start on the bike, Morrison passed both Walters and Charles to take the lead by 39km, which she held for the rest of the bike leg. Meanwhile Lucy Gossage, sixth after the swim, was closing the gap on the leaders and moved into second place behind Morrison, with Nikki Bartlett in third place at the end of the bike leg.
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After overcoming a recent Achilles injury Gossage was keen to test her race legs, and eventually caught Morrison, pulling away to win by 2:26 in a total time of 4:33:21. Morrison held on for 2nd with 4:35:47 overall from the fast-finishing Bartlett who came home in 4:37:31.
True to predictions, it was the Australian professional Ben Allen who took the first ever 32Gi Eastbourne Triathlon title in a time of 1:09:17. Allen was joined on the top step of the podium by fiancé and fellow elite triathlete Jacqui Slack, who won the women’s race in 1:20:00.
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The 600m sea swim kicked off the event and the strong tides meant local talent Harrison Rolls-King would use all of his course knowledge to come out the water first with the seven-time aquathlon world-champ Richard Stannard.
Stannard would DNF at this point with an ankle injury, leaving the crowds to be thrilled by the emergence of local lad Rolls-King leading the race.
After a tough 25km bike leg that took in the stunning surroundings of the South Downs National Park and Eastbourne, Allen would finish the bike with a slim lead ahead of a new threat; another local triathlete Jamie Bedwell who, at just 19, was showing what a talent he was by pushing Allen all the way and heading out onto the run to rapturous applause with the lead.
The tough run favoured Allen and as he descended the Beachy Head hill, he would be able to reclaim the lead in a decisive move and run on for the victory.
In the women’s race, Jacqui Slack had a more familiar rival as the reigning European Aquathlon Champion, Hannah Kitchen, led from the front for much of the race. As the event wore on, Slack would use her experience, fitness and determination to knock that lead down until mid-way through the run, when the pole position changed hands and it was Slack who came away with the trophy.
AGE-GROUP ACTION
Of course it is not just all about the elites, and 151 athletes completed the 32Gi Eastbourne Triathlon for the first time. Many were taking part in their first ever triathlon event, including 75-year-old Eastbourne resident Samuel Gray, who said: “The event had fantastic organisation, all the team and marshals were very friendly and I’m grateful to have taken part.”
The particpants, their families, friend and spectators part enjoyed the race village, complete with music, quality food, free massage and shiatsu treatments and much more.
The 32Gi Eastbourne Triathlon hopes to return to the sporting calendar next year with a race date soon to be announced.
Overall results
Overall Position
Men
Women
1.
Ben Allen 1.09.17
Jacqui Slack 1:20:00
2.
Jamie Bedwell 1.09.50
Hannah Kitchen 1.21.15
3.
Matt Dewis 1.11.34
Yvette Grice 1.22.35
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The full results can be found online here: www.eastbournetriathlon.com/results/
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On first impressions and via the television coverage, the Leeds ITU World Triathlon event appeared to be a great advert for British Triathlon and the city of Leeds. However countless athletes who competed in the age-group event before the elite races on Sunday have complained of poor organisation, with some forced to wait for hours before they could collect their bags containing warm clothes, mobile phones and cash, from transition.
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While it was a great day for British triathlon in the pro ranks, with a Brownlee 1-2 in the men’s race and a podium for Vicky Holland in the women’s, age-groupers were left to feel second best, as reports of the transition areas being unsafe were reported on social media the day before the event. Athletes spotted hazards underfoot such as glass and nails and no carpeting was in place to protect bare feet and bike tyres.
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Numerous athletes also complained about the baggage collection system. The vans for transporting bags to and from the transition areas were reportedly not big enough to take all luggage to the city centre collection points, meaning later waves were sent back to the swim venue at Roundhay Park (a 30min shuttle bus journey) before having to wait even longer to collect belongings while missing the elite races. Many complained of being cold and frustrated after finishing.
Mike Higgins said: “I was annoyed and disappointed. I quickly realised I was going to miss most of the women’s (elite) race. My second race of the day was to get to Roundhay and back in the time Gwen, Non and Flora could do a 40km bike and a 10 km run if I was going to see the finish!
“If a van can take three boxes and a box can take sixty bags and you have 6,000 competitors with two bags, and a maximum of eight vans, and each journey takes about one hour return and needs some loading time, I worked out that would take 14 hours to transport everything – it’s no wonder we were waiting for hours!”
A photo of the transition area for age-groupers, which many participants have said was “unsafe underfoot”. Credit: Don Whiley
Age-grouper Claire Fineran also highlighted the health and safety implications of competitors being left without access to warm clothing, money or means of contacting friends and relatives: “Numerous cold, wet, tired, frustrated and angry competitors were told to navigate their way on their bikes back to the start to collect their things. This was meant to be world class event. Imagine being a visitor to the city and being told to fend for yourself in such a despicable and quite frankly dangerous manner.
“I for one finished my race at 11am and was finally reunited with warm clothing at 4.30pm following five and a half hours after standing around in wet, cold clothing. Had the weather not held, Leeds General Infirmary would have been inundated with hypothermic competitors. I do not say that lightly.”
British Triathlon released a statement from CEO Jack Buckner apologising for the issues with baggage collection; however many participants commenting on the BTF’s Facebook page were not impressed, with some saying the apology fell short of the mark. Below are some of the grievances aired on Facebook by age-groupers:
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In association with British Triathlon, the event was organised by the Ironman Corporation, who after acquiring Lagardère Sports earlier in the year took over the running of five ITU events in 2016.
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Did you race at WTS Leeds, or were you a spectator? Did you have a positive experience of the event? Email us at [email protected]
Swimrun has definitely crossed the waters from Sweden to become the new multisport craze – and this weekend sees founding brand ÖtillÖ (Swedish for ‘island to island’) host its new UK qualifier in the Scilly Isles.
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In total 240 athletes will compete in teams of two for spots in the world championship race on 5th September, 2016. Competition is sure to be fierce, however to finish athletes must cross a total distance comprising 30km of running and 7.5km of swimming. The course starts in St. Mary’s and also visits Tresco, St. Martin’s and Bryher as competitors swim between islands then run across them, taking in beautiful and varied scenery along the way.
The race has attracted athletes from 15 countries including the current women’s ÖtillÖ Swimrun World Champion, Annika Ericsson from Sweden. Also competing (in seperate teams) is some serious UK swim talent – seven-time world champion triathlete Richard Stannard (aka ‘the Fish’) and Swim Smooth founder and head coach Paul Newsome.
Live tracking is available for the race on Saturday, follow the link here. Plus click here to find out more about other ÖtillÖ qualifying races.
Issue 327 of 220 Triathlon includes a complete guide to swimrun kit for would-be swimrunners. Click here to subscribe.
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See an image gallery from the 2015 world championship race here.
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“It is a pleasure to announce that Lausanne, the “Olympic Capital”, has been awarded the World Championships in 2019,” said ITU President and IOC Member Marisol Casado. “The 2019 season will be a pre-Olympic year in which athletes are vying for Olympic spots. What better place for athletes to race for major Olympic qualifying points than in the Olympic Capital itself.
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“The decision came down between two exceptional bids between Edmonton and Lausanne. It was a very difficult decision and we thank both cities for their desire to host the Grand Final. With the naming of the 2019 ITU Grand Final host, we now have the World Championship races confirmed for the next three years, which puts triathlon in a fantastic position.”
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The stunning city of Lausanne, which is situated on the shores of Lake Geneva (Lac Léman), has hosted triathlon races since 1998 when the Swiss city welcomed the ITU Triathlon World Championships for the first time. Lausanne then held ITU’s pinnacle triathlon event again in 2006, as well as the Sprint World Championships in 2011.
Lausanne is also a two-time host of the ITU Mixed Relay World Championships, and has also organised World Cups, European Cups, and European Championship races.
The event will also crown world champions in junior and U23 categories, as well as Paratriathlon. The city will also welcome thousands of age groupers who will compete to call themselves the fastest in the world.
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The event will celebrate the 30th anniversary of the ITU Triathlon World Championships as the first ones were held in Avignon, France in 1989.