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 The scientists investigated which stroke was more effective in the water; the S-stroke when the arm draws a curve in the water or the I-stroke when it moves straight, and found that the effectiveness of the stroke depended on the distance swum. According to their results the S-stroke is better suited for swimming middle and long distances, when you need propulsive power with less physical exertion, while the I-stroke is better for short distances, which depend on speed over efficiency.

The study explains that this is because “the mechanisms of propulsive power differ between the two strokes. The vortex pairs generated by the S-stroke, with the arm changing orientation in the water, cause unsteady lift force, while the I-stroke’s straight movement causes Kármán vortices that produce drag force.”

However this research doesn’t take into account coping with open-water.

“I-shaped pulls and S-shaped pulls are at extremes of the spectrum. Most people will fit somewhere along that, rather than at either end, depending on height, reach, power, flexibility and feel for the water, a point that will feel most natural to them,” says John Wood, 220 Triathlon swimming coach.

“The way I look at it is that if you have a decent hold on the water with hands and forearms, you  can look to pull relatively straight but your hand/arm will follow a  slight S shape naturally as it tries to find the still water. From there you don’t really need to accentuate the shape. (Actually the more you try and exaggerate the S, the more likely you are to cross under the middle of your body). Rather than worrying too much about the route that the hand takes back under the water, more focus for beginners and experienced swimmers alike should be on ensuring constant pressure on the hand/forearm throughout the pull phase.”

How to improve your ‘catch and pull’ phase in front crawl

220 staff writer Jack Sexty says: “There may be truth behind the research claiming that the S-stroke may be the most efficient technique on paper, but it’s important to remember that open-water swimming can throw up a whole host of variables that this research doesn’t account for.

“Many fast open-water swimmers, such as Harry Wiltshire and Jonny Brownlee, employ a faster turnover with a straight-arm pull whilst drafting other swimmers – a faster turnover can help open-water swimmers to keep moving over waves or chops in the water, whilst employing a longer pull could actually work against you if rough water/chop from other swimmers is disturbing your stroke anyway. The research also assumes the swimmer will be employing the technique correctly in the first place – and an incorrect s-stroke is far less efficient than a well executed straight-arm pull!”

What do you think? Which stroke do you use? Let us know in the comments…

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Four steps to a faster swim
How the ‘Ocean Walker’ swim stroke can benefit triathletes
How to improve your swim kick efficiency and save more energy for the bike and run
Three ‘easy speed’ tweaks for your swim technique

For more tips on improving your swim technique check out our swim section

However competition will be fierce for this ironman competition. Hoping to beat Gina will be DATEV Challenge Roth champion and former world record holder over the 226km distance, Yvonne van Vlerken (NED), who has had over 80 podiums in her career, along with 2015 runner-up Laura Siddall (GBR), Alyssa Godesky (USA) and Kiwi athlete, now resident in the USA, Anna Cleaver.

The mens will be equally exciting. Last year saw Dougal Allan (NZL) break the bike course record by almost 12 minutes, while Maik Twelsiek had the fastest bike split in Kona this year.

Other contenders for 2016 include Joe Skipper (GBR), who holds the fourth fastest 180km bike split of all time and also has a 2:50 marathon run split to his name, and Per Bittner (GER).

“I am excited to see such a great field lining up for ChallengeWanaka 2016,” said Dylan McNeice. “There are four to five guys there who will all bring different dynamics to the race, but one thing is for sure, it looks as though I will need to pack the best bike legs of my career. I wouldn’t be surprised to see the bike and overall race records fall this year, I think it is going to take a massive performance from the eventual winner.”

 Entries close on January 23 and it is expected that the pros will be joined by more than 1,600 age-group athletes.

This spectacular long distance triathlon race is set against the alpine backdrop of New Zealand’s Southern Alps and the Te Wahipounamu World Heritage Area. The 180km bike takes in two alpine lakes, while the 42.2km run is 75 per cent off-road along the water’s edge.

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Live online TV coverage starts at 6:30am at challenge-wanaka.com with race updates on Twitter @ChallengeWanaka

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The long-course race organiser will now own and/or operate an additional five International Triathlon Union (ITU) events, four marathons, six cycling races as well as a number of other participation events. These events are expected to serve an estimated 140,000 participants in 2016.

“Lagardère Sports has built innovative and world-class events which, when added to our global event portfolio, further builds our company and strengthens the entire endurance business under the roof of Wanda Sports Holding,” said Andrew Messick, Ironman’s Chief Executive Officer. “These iconic events, and the teams that have created and managed them, will further strengthen our position in triathlon, expand our portfolio in running, and establish ourselves in cycling.”

ITU PARTNERSHIP

Ironman and the ITU have recently worked together on unified and global standard rules for triathlon, as well as several athlete development initiatives. With this acquisition, Ironman will now own and operate the ITU World Triathlon Hamburg (pictured above), ITU World Triathlon Leeds, ITU World Triathlon Abu Dhabi, ITU World Triathlon Stockholm and ITU World Triathlon Cape Town.

With Ironman’s current ownership of the ITU World Triathlon Gold Coast, it now owns and operates six of the nine events in the ITU World Triathlon Series.

“Lagardère Sports has been a long-standing and fantastic partner to the ITU. It is with their commitment to the sport of triathlon that we raised the bar and brought triathlon to the masses over the last eight years. I fully believe the transition of these events to Ironman will serve to further strengthen our sport on a global level,” said Marisol Casado, ITU President and IOC Member.

Listed below are the races to be added to the Ironman portfolio. We’ll have more on how this story will affect age-group athletes when we’ve spoken to both the ITU and Ironman.

ITU

ITU World Triathlon Abu Dhabi

ITU World Triathlon Cape Town

ITU World Triathlon Hamburg

ITU World Triathlon Leeds

ITU World Triathlon Stockholm

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Cycling

Hamburg Cyclassics

Velothon Berlin

Velothon Wales

Velothon Copenhagen

Velothon Stockholm

Velothon Stuttgart 

Running

Hamburg Marathon

Hawkes Bay International Marathon

Marathon de Bordeaux

Queenstown Marathon

Music Run Hamburg

Music Runs in Germany, UK, France, Sweden & South Africa 

Multisport, Festival, Other

Duathlon Cape Town

Duathlon Sandton

The Motatapu

The Pioneer

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This is the closest you will ever get to experiencing selection for real.

We are looking for 30 men, who are willing to travel abroad to the jungle for up to two weeks and undergo ten intense days of grueling psychological and physical tests, which are designed to play on the mental weaknesses that come to the surface when people are pushed to the edge. Will anyone have what it takes to succeed?

Do you possess unwavering self-discipline?

Can you keep calm under immense amounts of pressure?

Are you at peak physical and mental fitness?

Visit http://www.minnowfilms.co.uk/in-production/SAS_2-Who_Dares_Win.html to download the application form.

Please note that due to the very high number of applicants for this series, unfortunately we will not be able to respond to everyone who applies.

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Minnow Films will process your personal data and sensitive personal data in accordance with the Data Protection Act 1998.

You can read our interview with him in the February issue, where he talks about going sub-eight and why facing Javier Gomez doesn’t worry him. Don’t miss either his 10-step guide to long-distance success. You can buy a single issue or subscribe to 220 Triathlon here  

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The study involved 20 top-end ultra-endurance runners. One group of 10 were habitual low-carb consumers, their daily diet consisting of 70% fat, 19% protein and just 11% carbs. The 10 high-carb athletes’ fuelling plan comprised 59% carbs, 25% fat and 14% protein.

Volek had the subjects run at 64% of maximal oxygen capacity for 3hrs to determine metabolic response. The low-carb group’s fat-burning rate was 2.3 times higher than the high-carb – 1.5g per minute compared to 0.67g.

“This represents a paradigm shift in sports nutrition,” says Volek. “Maybe we need to re-examine what we’ve been telling athletes about carb-loading for the last 40 years.”

Volek’s suggestion that endurance athletes switch from a high-carb to a high-fat diet to race stronger for longer isn’t confined to the labs. Cycling teams such as Tinkoff-Saxo and Team Sky are known for fuelling their winters on a high-fat diet… then reverting to a high-carb diet as the race season approaches.

The study revealed that during sub-maximal exercise, fat contributed to 88% of the low-carb group’s expenditure compared to 56% in the

high-carb group. Ultra-endurance athletes, such as recent Deca Worlds victor Dave Clamp, race at a lower intensity than a sprint- or Olympic-distance athlete. The shorter, faster distances demand a more maximal effort and there’s irrefutable proof that at high exercise intensities (over 80% of VO2max), carbohydrate is the main fuel regardless of diet. This might not be a problem. “Keto adaption [your metabolism shifting from relying on carbs to fat] increases fat oxidation across intensities,” says Volek. 

Volek’s findings also showed that the fat-burning group had normal muscle glycogen levels.

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So what does all this mean for you?

High fat isn’t the green light to pop out the Pringles. Look for good fats from foods such as avocados, nuts, coconut oil and pumpkin seeds.

If you’re wholly committed to keto adaption, beware of creeping carbs. Shop-bought salad dressings, tomato sauce and milk substitutes (such as almond milk) contain significant quantities of carbs.

While the jury’s still out on athletes going high-fat all year round, periodising your nutrition might work better. Choose nutrients to match the demands of training. In winter, when workouts are less intense, choose quality fats. As intensity rises, up the carbs.

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Note how the low-carb group not only burns more fat during exercise but at rest and recovery too.

Neither organisation would confirm the split to the BBC, but both issued short statements referencing the “reform process” under way.

An statement from the sportswear giant says: “As you know Adidas has a clear anti-doping policy in place. Therefore, we are in close contact with the IAAF to learn more about their reform process.”

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The sponsorship deal was due to run until 2019 and was reportedly worth $33m (£23m), although some sources say the figure is much higher.

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The scientists, led by Dr Tim Gamble and Dr Ian Walker, measured sensation-seeking behaviour and analysed risk taking in adults aged 17-56 using a computer-based simulation. The individuals in the study wore either a bicycle helmet or a baseball cap, which they were told was just there to support an eye-tracking device.

They were then tasked with inflating an on-screen animated balloon whilst wearing either the cap or the helmet and their tendency to keep on inflating the balloon was used to measure their level of risk taking.

Dr Ian Walker says: “The helmet could make zero difference to the outcome, but people wearing one seemed to take more risks in what was essentially a gambling task. The practical implication of our findings might be to suggest more extreme unintended consequences of safety equipment in hazardous situations than has previously been thought.

“Replicated in real-life settings, this could mean that people using protective equipment might take risks against which that protective equipment cannot reasonably be expected to help.

“Several studies in the past have looked at so-called ‘risk compensation’, suggesting that people might drive differently when wearing seatbelts, or make more aggressive American football tackles when wearing helmets. But in all those cases, the safety device and the activity were directly linked – there’s a certain logic to sports people being more aggressive when wearing equipment that is specifically intended to make their sport safer. This is the first suggestion that a safety device might make people take risks in a totally different domain.”

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In their experiment, Dr Ian Walker and Dr Tim Gamble split participants into two groups: half wore a bicycle helmet and half wore baseball caps.

Organised by Breca Swimrun and named the Breca Árainn Mhór it will be taking place across the stunning Árainn Mhór Island and The Rosses.  

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Teams of two will take on the challenging 54km course across 45 legs, including 9km of open-water swims and 45km of trail running (split up as 22 swims and 23 runs) with an elevation gain of 470 metres. They will negotiate clifftops, open water, rolling sand dunes and have to work together to overcome tricky rock transitions.

Entries will be limited to just 100 teams and there are men’s, women’s and mixed categories.

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This is Breca’s second Swimrun event; the other one takes place in and around Buttermere in the Lake District in July.