GB pro athletes Vicky Holland and Non Stanford are two steps closer to Rio thanks to their outstanding performances at yesterday’s WTS Grand Final in Chicago. British Tri’s strict Olympic nomination policy demanded podium finishes at both the Test Event in Rio and the Grand Final to ensure automatic qualification. By repeating their two-three finish from Rio, Stanford and Holland achieved what many believed to be a nigh-on impossible feat, and, bar injury, will be lining up on Copacabana Beach on 20 August 2016.
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For 2013 ITU World Champion Stanford, who finished in silver position at both qualification events, Rio will be her first Olympic Games. Having missed the entire 2014 season due to injury, Stanford has visited the podium three times in 2015, all three behind Gwen and all three with teammate and housemate Holland.
“This race [Chicago] was a reflection that the three of us are really strong at the minute when it comes down to the run,” said Stanford post-race. “Gwen’s kick was phenomenal today. I was sort of waiting for it. If I’m honest, it sounds defeatist but I was racing Andrea [Hewitt] who was in fourth. It was only on the last lap that I allowed myself to think we’re safe. I had one fleeting thought where I realized I might be going to the Olympics, but I knew I couldn’t think about that until I actually crossed the line.”
For Holland this will be her second Games, having raced in London alongside Lucy Hall to help an unbeknown-at-the-time injured Helen Jenkins to the podium. Jenkins managed fifth, Britain’s highest female Olympic finishing position to date. In Rio, based purely on their current form, both girls should be racing for themselves. But having gone through one Olympic process already, what did the two-time WTS winner make of this year’s selection policy?
“Initially, it was a ‘okay, this one’s going to be stiff’, but it was stiff for a reason,” Holland told 220. “It was set hard but two athletes have done it [Jonny and Alistair Brownlee], that’s a testament to the nation that we are and how strong we are. You don’t want to set a soft criteria and have one of your best athletes to have an off day and get someone else in there. You want the criteria to be set so high that you have to be one of the very best in the world to be going to the Olympic Games. And you want to be qualified knowing that you’re then in with a shot of a medal, and I think that’s reasonable and that’s what both myself and Non have now done.”
Despite being blighted by the GB injury curse at the very start of the year, forcing a five-month break from running, Commonwealth bronze medallist Holland has had one of her most consistent seasons to date.
“To get two wins out of the world series is something I wouldn’t have dreamed I’d get this year, ” said Holland. “The consistency I’ve had with every race on the podium, bar London which was fifth, I couldn’t have really asked for anything more this year. But the two races that mattered were Rio and here [Chicago]. This is absolutely what this whole year has been about. I’m just delighted that it’s now done. Box ticked.”
In the two most important races this year, the podium has been filled by Holland, Stanford and one Gwen Jorgensen, who yesterday retained her world title and clocked her 12th consecutive WTS win. Racing until the final run lap as a trio at both events, it’s that final 2k that, at present, is ensuring gold for Team USA.
“We had no response to her run,” admitted Holland. “But we’ve got a year to work on it without, hopefully, injury problems. And maybe that’s going to be something that’s going to help both me and Non make a difference and start bringing that gap down bit by bit into the next year.”
The final GB women’s Olympic spot is yet to filled, with neither Jodie Stimpson nor Helen Jenkins (10th and DNF in Rio; 6th and 11th in Chicago, respectively) having met the initial selection criteria. Who fills that third spot will now be based on performances at the Rio Test Event, Chicago and a 2016 Assessment Race (to be confirmed within 14 days of the ITU publishing the 2016 WTS race calendar).
No GB man has met, or will meet, the Automatic Qualification criteria, so team selection will again be based on performances at the above three events and previous Games results. The men’s 2015 WTS Grand Final starts at 5pm local time (11pm UK time) today. Tune into Twitter for live updates, photos and video.
Olympic silver medallist, world 70.3 champ, world Xterra champ and now five-time world ITU champ, Javier Gomez today cemented his position as one of the greatest athletes of all time.
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Finishing second in the Chicago Grand Final behind teammate Mario Mola was enough to retain his world title and become the first ITU athlete to win five world crowns.
Gomez started his world-record beating championship campaign by exiting Lake Michigan in 16th place, 18secs down on leader Slovakia’s Richard Varga (16:1mins). But he was straight into the lead bike group, stuck in for 40k and ran the entirety of the 10k with teammate Mola, before the latter charged in the final turn around Buckingham Fountain to take the win and second overall in the Series.
THE RACE
Leading the standings heading into the grand Final, Gomez was favourite to take the race and title, with teammate Mola second in line to the 2015 crown and France’s Vincent Luis in third.
With all three making the lead pack out of T1, a small group of eight men soon formed at the start of the nine-lap bike, including Jonathan Brownlee in his first race back since London, in May, before a hairline fracture derailed his 2015 Series chances.
Despite hosting some of the strongest cyclists on the ITU circuit, the lead group was soon consumed by the chasing group, creating a swell of 26 by the end of the first lap.
Fourth-place Series sitter before the start, Richard Murray (RSA) failed to make the front pack post swim, accruing a 1:01min deficit at the end of lap one. Instead of leaving it to his strongest discipline, the run, to make his decisive move, however, Murray kicked in on the sixth lap to propel the now chasing group up to the leaders and bridge a 40sec deficit.
Knowing his run would be his weakness today, Brownlee was seen trying to coax various members of the front pack into a break. With no takers, the group remained as one… a big one, because by the time the second chase pack caught up it was boasting 59 athletes. Four managed a cheeky break on the last lap, but with no strong runners they were never a threat to the main contenders.
Andrea Salvisberg (SUI), one of the quartet, managed to stay ahead of the group for the entire first lap, but with the two Spaniards breathing down his neck his time in the spotlight was short-lived.
The next three laps saw Gomez and Mola switch leads repeatedly, before Mola made the decisive move on the final corner. Mola crossed the line as race winner and 2015 WTS silver medallist in a time of 1:44:54, having clocked a 28:59min run split. Gomez took the tape 4secs later to take second and his fifth world title.
Using his run supremacy to full effect, Murray finished third, 43secs back, to retain his fourth place in the Series overall. Luis ran in for fifth to also keep his bronze-medal position in the WTS.
Hitting T2 towards the front of the group, Brownlee was initially running in the top five. But he soon found himself heading backwards as his lack of run form caught up with him. Brownlee would eventually finish 12th.
For a full list of results head to triathlon.org
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Stay tuned for quotes from the top three finishers, plus 220 interview with Jonny Brownlee.
Olympic silver medallist, world 70.3 champ, world Xterra champ and now five-time world ITU champ, Javier Gomez today cemented his position as one of the greatest athletes of all time.
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Finishing second in the Chicago Grand Final behind teammate Mario Mola was enough to retain his world title and become the first ITU athlete to win five world crowns.
Gomez started his world-record beating championship campaign by exiting Lake Michigan in 16th place, 18secs down on leader Slovakia’s Richard Varga (16:1mins). But he was straight into the lead bike group, stuck in for 40k and ran the entirety of the 10k with teammate Mola, before the latter charged in the final turn around Buckingham Fountain to take the win and second overall in the Series.
THE RACE
Leading the standings heading into the grand Final, Gomez was favourite to take the race and title, with teammate Mola second in line to the 2015 crown and France’s Vincent Luis in third.
With all three making the lead pack out of T1, a small group of eight men soon formed at the start of the nine-lap bike, including Jonathan Brownlee in his first race back since London, in May, before a hairline fracture derailed his 2015 Series chances.
Despite hosting some of the strongest cyclists on the ITU circuit, the lead group was soon consumed by the chasing group, creating a swell of 26 by the end of the first lap.
Fourth-place Series sitter before the start, Richard Murray (RSA) failed to make the front pack post swim, accruing a 1:01min deficit at the end of lap one. Instead of leaving it to his strongest discipline, the run, to make his decisive move, however, Murray kicked in on the sixth lap to propel the now chasing group up to the leaders and bridge a 40sec deficit.
Knowing his run would be his weakness today, Brownlee was seen trying to coax various members of the front pack into a break. With no takers, the group remained as one… a big one, because by the time the second chase pack caught up it was boasting 59 athletes. Four managed a cheeky break on the last lap, but with no strong runners they were never a threat to the main contenders.
Andrea Salvisberg (SUI), one of the quartet, managed to stay ahead of the group for the entire first lap, but with the two Spaniards breathing down his neck his time in the spotlight was short-lived.
The next three laps saw Gomez and Mola switch leads repeatedly, before Mola made the decisive move on the final corner. Mola crossed the line as race winner and 2015 WTS silver medallist in a time of 1:44:54, having clocked a 28:59min run split. Gomez took the tape 4secs later to take second and his fifth world title.
Using his run supremacy to full effect, Murray finished third, 43secs back, to retain his fourth place in the Series overall. Luis ran in for fifth to also keep his bronze-medal position in the WTS.
Hitting T2 towards the front of the group, Brownlee was initially running in the top five. But he soon found himself heading backwards as his lack of run form caught up with him. Brownlee would eventually finish 12th.
In his first race back from injury, Brownlee was unsure how the Grand Final would pan out. With the leaders until T2, he slipped down into 12th at the line.
“It would have been disappointing if I’d done any better than that. It would have been a bit unfair with the amount of running I’ve done. I haven’t run more than an hour in the last three months. I’ve only run 10k two times.
“I knew it wasn’t going to happen on the run. It was the first time I’ve run off the bike since Gold Coast, and I was like ‘wow, I shouldn’t really be here’. But when I surged I had nothing, I just had to be really cautious about it. But I don’t know why people were chasing me down on the bike because I wasn’t a threat to anyone. I’ve done three weeks running! The name on my bum can work against me sometimes.
“To get a result that’s respectable off the training I’ve done… you’ve got to be realistic but it is frustrating… on those dead turns and you see those people [ahead] and think ‘I should be there’. But I was in the race, not hanging off the back.
“It all just came too easy at the start of the year. I still believe that performance in the Gold Coast was the best overall performance this series. I had the best swim I’ve ever had, me and Varga did a two-up time-trial 40k and then I put 20seconds into him on the first 3k of the run. That shouldn’t happen.
“I had an aim to be here three months ago and the doctor said you’ve got no chance. But here I am! I said to my coach this morning, ‘it can’t get any worse than London.’ But then that’s not something to be very proud of really. I was probably in the form of my life in London, but whereas today I wasn’t.
“I’ll have less rest now than I normally have cause I had a big rest in the middle of the season. And then get back in Gold Coast form and hopefully it all come too easily again.”
Richard Murray, RSA, 3rd in race, 4th in Series
Murray bridged a 40sec gap on the bike to the leaders in the course of one lap, to run himself onto the podium.
“Everyone started to smell the fumes of the front group, I think. There were a couple of points where it was a bit confusing and it almost didn’t come together and I didn’t want to leave it to chance. Because whenever we got really close everyone sits up and the gap can open, so I literally just went for it to make sure I was there.
“I was shouting for five or six laps. I probably spent a couple of hundred calories just shouting! I think a lot of the guys aren’t used to the whole rolling, road bike side of it, so they pull off and go really wide on the bike and it starts to confuse the whole group. But luckily it started to work nicely together and we had a lot of strong guys and then we managed to close the gap. But it definitely burnt the legs a lot. By the time we caught them the amount of energy spent was massive. So on the run I was cramping from about the second lap. It looked like it was not going to end up pretty.
“I was actually in agony, cause at all the right-hand turns, my left hamstring… so I had to hold it back and Mario and Javi went off and I couldn’t run any quicker cause I was actually cramping up. And luckily towards the end I was actually feeling better over the last lap to go.”
Javier Gomez, ESP, 2nd in race, 1st in Series
Gomez needed to finish fourth or higher to take his fifth ITU world title. Finishing second behind teammate Mario Mola, he crossed the line to make history.
“I was surprised at the way Mola came out of the water, to be honest! He was in front of me, and had a great swim. I know Mario’s probably the fastest runner, he had a good day today, but I was happy with my title in my pocket, running shoulder to shoulder with him. I still tried to win the race, he was just stronger.
“But I’m happy with a second and of course with my fifth world title. I’ll need some time to understand what I’ve achieved over these past nine years. I’m really proud of my career so far. And I hope it’s not the last one. I hope I’m still competitive in the next few years. I’m really enjoying my career at this point.
“I tried [to surge] a couple of times on the last lap, and the last time I tried I surged pretty fast, and said I’m going to give everything now and see what happens, but [Mola] was a bit stronger in the last 300m and was able to hang on. I just couldn’t beat him, he was faster today. I think we ran pretty fast, I gave it my best, I ran well, he was just stronger.
“I’m running faster and anything could happen [heading into 2016 for the Rio Games]. You can get injured… but obviously I’m still on top and this gives me a lot of confidence for my training next year and I’ll hopefully be running a bit faster.
“I won’t do 70.3 races before Rio, I need to focus. I really enjoy 70.3 racing but it could be my last Olympic Games and I want to give it my best shot. I’m still enjoying this kind of racing, I’m still competitive. It’s hard to decide [if I will go long after Rio], I will decide next year.”
Mario Mola, ESP, 1st in race, 2nd in Series
Mola ran side-by-side with compatriot Javier Gomez until a surge with 300m to go saw him take the race win.
“I always learn from Javier, so when I have the opportunity to run side by side it’s always an amazing feeling. I was lucky to get this one and win today but he’s five times world champion, what can you say.
“I’ve been training and working on my swim and sometimes it shows up, but we’ve got to be happy with that. I have a good teacher in [fiancée] Carolina [Routier]. She deserves this as much as I do.
“I knew that it was very hard to become world champion today because Javi had been on the podium in almost every single race he’s done. So as soon as I was side by side I was sure he was going to be world champion, so my options were to keep the silver and the second position overall, so I tried to make the gap bigger to make sure I was able to finish in that position. In the end, I got first so I can’t be more pleased than that.
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“At that point [when he made the move that would stick], when you already have 1hr40 racing in your legs you’ve got to go flat out. I was just waiting for my chance. I knew that if we were together for the last 4-500m I could beat him, so that’s why I tried to stay as close as possible. And that’s when I made my move. There wasn’t much energy left but you’ve got to go to the end to find that little bit of extra energy and motivation to make it to the end.”
In his first race back from injury, Brownlee was unsure how the Grand Final would pan out. With the leaders until T2, he slipped down into 12th at the line.
“It would have been disappointing if I’d done any better than that. It would have been a bit unfair with the amount of running I’ve done. I haven’t run more than an hour in the last three months. I’ve only run 10k two times.
“I knew it wasn’t going to happen on the run. It was the first time I’ve run off the bike since Gold Coast, and I was like ‘wow, I shouldn’t really be here’. But when I surged I had nothing, I just had to be really cautious about it. But I don’t know why people were chasing me down on the bike because I wasn’t a threat to anyone. I’ve done three weeks running! The name on my bum can work against me sometimes.
“To get a result that’s respectable off the training I’ve done… you’ve got to be realistic but it is frustrating… on those dead turns and you see those people [ahead] and think ‘I should be there’. But I was in the race, not hanging off the back.
“It all just came too easy at the start of the year. I still believe that performance in the Gold Coast was the best overall performance this series. I had the best swim I’ve ever had, me and Varga did a two-up time-trial 40k and then I put 20seconds into him on the first 3k of the run. That shouldn’t happen.
“I had an aim to be here three months ago and the doctor said you’ve got no chance. But here I am! I said to my coach this morning, ‘it can’t get any worse than London.’ But then that’s not something to be very proud of really. I was probably in the form of my life in London, but whereas today I wasn’t.
“I’ll have less rest now than I normally have cause I had a big rest in the middle of the season. And then get back in Gold Coast form and hopefully it all come too easily again.”
Richard Murray, RSA, 3rd in race, 4th in Series
Murray bridged a 40sec gap on the bike to the leaders in the course of one lap, to run himself onto the podium.
“Everyone started to smell the fumes of the front group, I think. There were a couple of points where it was a bit confusing and it almost didn’t come together and I didn’t want to leave it to chance. Because whenever we got really close everyone sits up and the gap can open, so I literally just went for it to make sure I was there.
“I was shouting for five or six laps. I probably spent a couple of hundred calories just shouting! I think a lot of the guys aren’t used to the whole rolling, road bike side of it, so they pull off and go really wide on the bike and it starts to confuse the whole group. But luckily it started to work nicely together and we had a lot of strong guys and then we managed to close the gap. But it definitely burnt the legs a lot. By the time we caught them the amount of energy spent was massive. So on the run I was cramping from about the second lap. It looked like it was not going to end up pretty.
“I was actually in agony, cause at all the right-hand turns, my left hamstring… so I had to hold it back and Mario and Javi went off and I couldn’t run any quicker cause I was actually cramping up. And luckily towards the end I was actually feeling better over the last lap to go.”
Javier Gomez, ESP, 2nd in race, 1st in Series
Gomez needed to finish fourth or higher to take his fifth ITU world title. Finishing second behind teammate Mario Mola, he crossed the line to make history.
“I was surprised at the way Mola came out of the water, to be honest! He was in front of me, and had a great swim. I know Mario’s probably the fastest runner, he had a good day today, but I was happy with my title in my pocket, running shoulder to shoulder with him. I still tried to win the race, he was just stronger.
“But I’m happy with a second and of course with my fifth world title. I’ll need some time to understand what I’ve achieved over these past nine years. I’m really proud of my career so far. And I hope it’s not the last one. I hope I’m still competitive in the next few years. I’m really enjoying my career at this point.
“I tried [to surge] a couple of times on the last lap, and the last time I tried I surged pretty fast, and said I’m going to give everything now and see what happens, but [Mola] was a bit stronger in the last 300m and was able to hang on. I just couldn’t beat him, he was faster today. I think we ran pretty fast, I gave it my best, I ran well, he was just stronger.
“I’m running faster and anything could happen [heading into 2016 for the Rio Games]. You can get injured… but obviously I’m still on top and this gives me a lot of confidence for my training next year and I’ll hopefully be running a bit faster.
“I won’t do 70.3 races before Rio, I need to focus. I really enjoy 70.3 racing but it could be my last Olympic Games and I want to give it my best shot. I’m still enjoying this kind of racing, I’m still competitive. It’s hard to decide [if I will go long after Rio], I will decide next year.”
Mario Mola, ESP, 1st in race, 2nd in Series
Mola ran side-by-side with compatriot Javier Gomez until a surge with 300m to go saw him take the race win.
“I always learn from Javier, so when I have the opportunity to run side by side it’s always an amazing feeling. I was lucky to get this one and win today but he’s five times world champion, what can you say.
“I’ve been training and working on my swim and sometimes it shows up, but we’ve got to be happy with that. I have a good teacher in [fiancée] Carolina [Routier]. She deserves this as much as I do.
“I knew that it was very hard to become world champion today because Javi had been on the podium in almost every single race he’s done. So as soon as I was side by side I was sure he was going to be world champion, so my options were to keep the silver and the second position overall, so I tried to make the gap bigger to make sure I was able to finish in that position. In the end, I got first so I can’t be more pleased than that.
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“At that point [when he made the move that would stick], when you already have 1hr40 racing in your legs you’ve got to go flat out. I was just waiting for my chance. I knew that if we were together for the last 4-500m I could beat him, so that’s why I tried to stay as close as possible. And that’s when I made my move. There wasn’t much energy left but you’ve got to go to the end to find that little bit of extra energy and motivation to make it to the end.”
This weekend sees the UK’s second biggest triathlon taking place at Kent’s Hever Castle. More than 7,000 swim/bike/run fanatics will take over the 13th century castle for two days of racing in stunning surroundings and with a fantastic festival atmosphere.
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With so many athletes racing this weekend, we’ve asked for some race tips from Carol Bridge, previous winner of the middle distance Gauntlet, and David Bishop, who’s previously nabbed second in the men’s Olympic distance race.
David’s tips
“Firstly, if you get the chance, make sure you check out Hever Castle and its gardens, you’ll then be able to appreciate how lucky you are to race in such a venue. The course is simply beautiful! The swim start is picturesque; you walk down into the water from the famous loggia set in the heart of the gardens. Be careful here though, as it can be slippery. I hear the swim course is different this year so I can’t comment too much on the swim. I do know you follow a similar route to the Gauntlet and get the chance to swim along the River Eden, which, from the looks of last year is very cool. At least it will give athletes less chance to go off course!
“The run up to T1 and transition itself is fairly long. I would suggest, use this time to relax a little bit and focus on getting it right. Hever is such a big event now meaning transition will likely be a maze. Make sure you know what you are doing, where the exits are and where your bike is located. I always look for familiar landmarks, well flags or banners on the side of fences. You spend hours swimming up and down in a pool to improve your swimming; don’t waste those hard earned seconds in transition!
“The bike is challenging but fun! Don’t blow your doors on the first climb, which you hit within the couple of km. This is possibly one of the hardest sections on the course but you still have a long way to go, and two laps! The bike really does have a bit of everything…. Flat sections, hills, long descents. Play to your strengths and make sure you fuel yourself. Hever is a tough day out. If you don’t get this right you will pay for it at the end of the run.
“The road coming into T2 is fairly narrow, so if you are planning on overtaking then make sure you have done so before you enter the castle grounds. The spectators usually gather around the entrance to T2 so make sure you have wiped the spittle from your face. If you are in a close battle with a rival this is a good opportunity to see where you are in the race. The transition again is fairly lengthy presenting another opportunity to relax and gather your thoughts.
“The run is possibly my favourite discipline of the day. It is confined within the castle grounds, it is largely off-road so choose appropriate footwear – I find race flats fine, but if conditions are wet and you find running off-road difficult at the best of times then perhaps a shoe with more grip would be a better choice. Like the bike, the course is tough so pace yourself for the two laps! Apart from that, enjoy the weekend. I always say the Castle Series events are more than just a race!”
Carol’s tips for the Gauntlet
“Hever’s swim course is really beautiful but, as with all open-water swims, navigating the course is challenging. Make sure you wear tinted goggles – the sun will dazzle your vision otherwise. On some parts of the course you’re very close to the bank, so use it to guide your direction when you breathe to the side. This will reduce the number of times you’ll need to lift your head to look forward.
“It’s an obvious and very common tip, but really make sure you practise swimming in your wetsuit. It’s very different to swimming without. Also rehearse taking your wet wetsuit off quickly for transitions.
“The course at Hever is not what you might expect for this part of England. There are quite a few hills and some that are pretty steep. Make sure your bike has suitable gears. I used 11/25 on the back and 53/39 on the front. Try to spin as much as you can on the climb, conserving enough energy to power over the top so your speed increases as quickly as possible immediately afterwards.
“Nutrition is obviously very important in the Gauntlet. There are a number of food stations along the bike and run routes, which is great, but make sure you have your own supply of gels and bars just in case you miss the food stations. After the race, you will be very dehydrated so be sure to drink plenty. I find isotonic sports drinks like Erdinger are very good to rehydrate after the event.
“The run is two 10.5km laps on a mix of road, trail and bridleways so keep an eye on the pre-race weather and choose your footwear accordingly. Although it’ll be a tough day, make the most of the experience. There is a great atmosphere and the finishing chute is lined with spectators. I can guarantee it will feel amazing running the last 100m to the line.”
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Make sure you take time to visit the 220 Triathlon stand at Hever if you’re there this weekend – and look out for 220’s Helen and Matt who are both racing! Are you racing too this weekend? Let us know in the comments!
This weekend sees the UK’s second biggest triathlon taking place at Kent’s Hever Castle. More than 7,000 swim/bike/run fanatics will take over the 13th century castle for two days of racing in stunning surroundings and with a fantastic festival atmosphere.
Advertisement
With so many athletes racing this weekend, we’ve asked for some race tips from Carol Bridge, previous winner of the middle distance Gauntlet, and David Bishop, who’s previously nabbed second in the men’s Olympic distance race.
David’s tips
“Firstly, if you get the chance, make sure you check out Hever Castle and its gardens, you’ll then be able to appreciate how lucky you are to race in such a venue. The course is simply beautiful! The swim start is picturesque; you walk down into the water from the famous loggia set in the heart of the gardens. Be careful here though, as it can be slippery. I hear the swim course is different this year so I can’t comment too much on the swim. I do know you follow a similar route to the Gauntlet and get the chance to swim along the River Eden, which, from the looks of last year is very cool. At least it will give athletes less chance to go off course!
“The run up to T1 and transition itself is fairly long. I would suggest, use this time to relax a little bit and focus on getting it right. Hever is such a big event now meaning transition will likely be a maze. Make sure you know what you are doing, where the exits are and where your bike is located. I always look for familiar landmarks, well flags or banners on the side of fences. You spend hours swimming up and down in a pool to improve your swimming; don’t waste those hard earned seconds in transition!
“The bike is challenging but fun! Don’t blow your doors on the first climb, which you hit within the couple of km. This is possibly one of the hardest sections on the course but you still have a long way to go, and two laps! The bike really does have a bit of everything…. Flat sections, hills, long descents. Play to your strengths and make sure you fuel yourself. Hever is a tough day out. If you don’t get this right you will pay for it at the end of the run.
“The road coming into T2 is fairly narrow, so if you are planning on overtaking then make sure you have done so before you enter the castle grounds. The spectators usually gather around the entrance to T2 so make sure you have wiped the spittle from your face. If you are in a close battle with a rival this is a good opportunity to see where you are in the race. The transition again is fairly lengthy presenting another opportunity to relax and gather your thoughts.
“The run is possibly my favourite discipline of the day. It is confined within the castle grounds, it is largely off-road so choose appropriate footwear – I find race flats fine, but if conditions are wet and you find running off-road difficult at the best of times then perhaps a shoe with more grip would be a better choice. Like the bike, the course is tough so pace yourself for the two laps! Apart from that, enjoy the weekend. I always say the Castle Series events are more than just a race!”
Carol’s tips for the Gauntlet
“Hever’s swim course is really beautiful but, as with all open-water swims, navigating the course is challenging. Make sure you wear tinted goggles – the sun will dazzle your vision otherwise. On some parts of the course you’re very close to the bank, so use it to guide your direction when you breathe to the side. This will reduce the number of times you’ll need to lift your head to look forward.
“It’s an obvious and very common tip, but really make sure you practise swimming in your wetsuit. It’s very different to swimming without. Also rehearse taking your wet wetsuit off quickly for transitions.
“The course at Hever is not what you might expect for this part of England. There are quite a few hills and some that are pretty steep. Make sure your bike has suitable gears. I used 11/25 on the back and 53/39 on the front. Try to spin as much as you can on the climb, conserving enough energy to power over the top so your speed increases as quickly as possible immediately afterwards.
“Nutrition is obviously very important in the Gauntlet. There are a number of food stations along the bike and run routes, which is great, but make sure you have your own supply of gels and bars just in case you miss the food stations. After the race, you will be very dehydrated so be sure to drink plenty. I find isotonic sports drinks like Erdinger are very good to rehydrate after the event.
“The run is two 10.5km laps on a mix of road, trail and bridleways so keep an eye on the pre-race weather and choose your footwear accordingly. Although it’ll be a tough day, make the most of the experience. There is a great atmosphere and the finishing chute is lined with spectators. I can guarantee it will feel amazing running the last 100m to the line.”
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Make sure you take time to visit the 220 Triathlon stand at Hever if you’re there this weekend – and look out for 220’s Helen and Matt who are both racing! Are you racing too this weekend? Let us know in the comments!
More than 3,000 people have taken part in the Wiggle London Duathlon, the world’s largest run, bike, run event. Duathletes, runners, cyclists, fund raisers and elite athletes tackled the duathlon in the stunning surroundings of Richmond Park.
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The race began at 8:45am, and duathletes of all abilities took to the closed roads of the park to tackle one of the four run-bike-run challenges, either the ultra-distance (20km run/77km bike/10km run), standard distance (10km run, 44km bike, 5km run), half-distance or relay event.
Alan Murchison won the men’s standard distance duathlon, completing the course in a time of 2:01:27, whilst pro triathlete and duathlete Emma Pallant won the women’s race in a time of 2:12:22. Murchison, a multiple European & World AG Duathlon Champion commented: “It was great to compete in the world’s biggest duathlon and even better to win it! The conditions were excellent and it was a pleasure to take part in such a well organised event”. Emma Pallant who raced in preparation for the Adelaide ITU Duathlon World Championships, said: “The atmosphere was incredible, the weather was perfect and all the competitors and spectators seemed to be having a great time”.
The ultra event was won by Tom Marshall in 4:22:43 and Vikki Sivertsen in 5:04:27. The course in Richmond Park, the host for all ten previous editions of the event, is the largest of the capital’s eight Royal Parks and the biggest enclosed space in London, provided the perfect setting for the competitors. The event was started in 2005 and has grown in popularity each year. Public places for this year’s event sold out four months before race day, and the final Ultra finisher crossed the finish line just after 5pm having run and cycled well over 100km.
Results:
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FIRST DUATHLON MALE: Alan Murchison in a time of 2:01:27
FIRST DUATHLON FEMALE: Emma Pallant in a time of 2:12:22
FIRST ULTRA MALE: Tom Marshall in a time of 4:22:43
FIRST ULTRA FEMALE: Vikki Sivertsen in a time of 5:04:27