2021-02-01 220 Triathlon

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contents
START
P08 THE BIG PIC
P14 HOTTEST NEW GEAR
P15 FROM THE VAULT
P16 STATE OF PLAY
P17 WHY I TRI
P18 QUICK SCIENCE

KIT ZONE
P44 KIT ZONE
P49 POOL GOGGLES
P53 BEST KIT OF 2020
P58 GRAVEL BIKES TEST
P66 KIT GUIDE

TRAINING
P70 BIKE SKILLS MASTERCLASS
P76 8 WEEK TRAINING PLAN
P83 NUTRITION
P86 ASK THE DON
P89 WOMEN’S TRAINING

REGULARS
P20 FAO 220
P22 SUBSCRIBE
P92 HOW WAS IT FOR YOU?
P100 RACE CALENDAR
P106 WEEKEND WARRIOR

KIT ZONE 24
TRAINING
KNOWHOW MAKE 2021 YOUR
BEST YEAR YET!
TURN OVER FOR MOREi
Who’ll be glad to see the back of 2020? Okay,
that’s unanimous. What about having an annus
mirabilis with proven tips? Again, unanimous…

4 / / February 2021 STEVE SAYERS

44 ON THE COVER

KIT ZONE

Innovative run in-soles
from Nurvv, women’s

saddles plus much more

RISING STARS 38 31DANSEEX
OF IRONMAN 53
ON
38British long-course THE
racing is in a healthy COVER
state. We meet the
iron athletes set to make their 70
mark on the world stage

SUPPLEMENT
YOUR SPEED

31Just how effective are
new ‘performance
boosters’ like CBD oil
and ketones? 220 investigates

THE BEST KIT OF 2020

53A global pandemic
couldn’t stop triathlon
brands from launching
game-changing products…

BIKE-SKILLS
MASTERCLASS

70 Essential advice, drills
and sessions to
improve your handling,
cornering, descending and more

JONNY GAWLER

February 2021 / /5

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BEN HULL FROM THE EDITOR...

The coaching Helen Welcome to 2021! After the year we’ve had, I think we’re all psyched
received from for a better season of training and racing ahead. If one page from this
Professor Greg issue struck a chord with me, it’s our regular column from comeback
Whyte back at the king Tim Don (p86) where, with his unique brand of enthusiasm, he
start of autumn talks about how we can all train smartly now to be ready to hit all our
(see online for goals come the summer. So what will your goals be? After a winter of
feature) has really
paid off as water cold-water swimming and muddy trail-running challenges, I’m
temps dropped! looking forward to a bit of sunshine, pulling on a tri-suit again
and just basking in the race environment. People, cheering
and the smell of Deep Heat... Bring it on! Your aim may be
more PB-focused, or you might be doing your first race this
year (welcome!). Whatever your goal, here’s to a great year.

Helen webster, editor /7

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February 2021 /

DIY TRI

Stay Inspired to Tri!

THE GLOBAL TRIATHLON CALENDAR TOOK A HUGE HIT IN BUT THAT
DIDN’T STOP TRIATHLETES FROM SHOWING THEIR FAMED INGENUITY TO

CARRY ON RACING THROUGH LOCKDOWN. HERE WE CELEBRATE
SOME OF THE BEST DIY TRIATHLONS OF

8 / / February 2021

the Blackpool’s Andrea
big Mason’s extreme five-day
pic challenge consisted of a
38km swim around the
perimeter of Lake Annecy,
a 330km bike that followed
the route of the Tour du
Mont Blanc (total ascent:
9,000m), before finishing
with the 171km UTMB (Ultra
Trail Mont Blanc) route, this
time on foot. Turn to p17 for
more from Andrea.

OLLY BOWMAN PHOTOGRAPHY

February 2021 / /9

Not content with
being the reigning

Ironman world
champ, fastest Iron
athlete in history and
the new face of Hoka
shoes, Jan Frodeno’s
indoor iron over the
Easter weekend in
Girona raised more

than £200,000
for Spanish health-
care workers. And

his overall time of
8:33:39 wasn’t too

shabby, either.

NIK HOWE

HERMAN BERGER HERMAN BERGER HENRY IDDON

In July, broadcaster Monty
Halls created an iron-distance
triathlon near Dartmouth to
raise funds for military veterans.
The event attracted triathletes,
Everest mountaineers, English
rugby World Cup winner Martin
Johnson and members of the
elite forces to Devon for one of
the UK’s toughest iron courses.
Halls is repeating the experience
on 30 May 2021.

Anders Hofman, 30,
became the first person to
complete an iron-distance

tri in Antarctica earlier
this year. The Iceman’s
total time was 72:54:09.
The 0.6°C waters and
sheltering in a tent for
27hrs due to the 100km/hr
winds were just two of the

challenges he faced.

10 / / February 2021

NIK HOWE

NIK HOWE In August, German
multisporter Jonas
Deichmann finished the
first-ever triathlon around
Germany, a self-supported
event that was roughly the
equivalent of 16 iron-distance
races. The route involved a
60km Lake Constance swim
to Bodmann, a 3,000km bike
leg before a 700km run back
to Lindau in the south. And
up next for Jonas? Just a
triathlon around the world.

One of the busiest / 11
multisporters of the season
was Andy Dickson. The
55-year-old became the first
person to complete the Frog
Whitton Round (96 miles
of cycling and six miles of
swimming over nine legs) and
the Frog Graham Round (40
miles of running and
swimming) in the Lake
District. He even bumped
into Jonny Brownlee during
one of the legs…

February 2021 /

KATHI HARMAN

Rounding out the year in DANNY WEISS
ultra style was Claire Smith
with another of her epic DIY
tri creations. ‘Fresh’ from
completing a JOGLE (running
from John O’Groats to Land’s
End carrying all her own kit
and with no crew), the DUTOR
saw Smith tackle a double iron
race completely off-road in
Dorset, with a paddleboard
leg replacing the swim. You
can read all about it next issue.

Father’s Day in Port
Washington, New York, saw
an adults’ DIY tri take place and
soon the children followed suit.
Some 15 children aged 10-14
took part, with 11-year-old Evan
Kesller (shot here on old black-
and-white film by Danny Weiss)

one of the participants.

12 / / February 2021

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CDC AMELIE
thanks to Wahoo’s Touchless providing a stylish aesthetic.
£206 Many packable jackets can feel
insubstantial: not so with Café du Transition technology, hottest It uses five buttons rather
Cycliste’s Amélie. Designed for which can seamlessly new than touchscreen, which is
pre- or post-race warmth and switch from swim to ride to gear fine in our books, especially
colder adventure days, it stuffs run without the athlete for freezing winter rides. But
away into a zippy pocket, yet
unpacks to cocoon you in a warm, having to touch their watch. it’s too soon to relay how
cosy and water-resistant jacket.
cafeducycliste.com The Elemnt Rival calculates usable and accurate the features

14 / / February 2021 factors like your body position to are – features that include a mooted

determine the triathlon leg you’re 24hr battery life, optical heart-rate

on. Rather niftily – albeit it’s an sensor, live tracking and barometric

extra outlay – this data can also sync altimeter. uk.wahoofitness.com

FROM
THE
VAULT

ON SALE After a season like no other for
NOV
2003 triathlon, the cover of issue 162 of
220 shows that some things just
don’t change in multisport. Winter
training essentials, waterproof
jackets and bike technique tips are
ticked off, as is a profile of British
ITU superstar, Simon Lessing, who’s
targeting Ironman glory. Here’s
hoping Ali Brownlee gets his shot
at the Kona title in 2021.

IMAGE BONGARTS/GETTY ALSO IN 2003...

The 25th anniversary edition of the Ironman World Champs took place in
Kona, Hawaii, with Canadians Peter Reid and Lori Bowden taking the top
spots. Given the pair’s marriage had ended a week before, the organisers
had to hastily re-arrange the awards ceremony to keep them apart.

February 2021 / / 15

DANIEL SEEX

STARKY CASE LEAVES QUESTIONS

Spotlight shines on the system of therapeutic use exemptions after one of its

TIM biggest critics, Andrew Starykowicz, tests positive for oxygen-boosting drug
HEMING
With Andrew Starykowicz we’ve bad you need a steroid inhaler just to for Sport, costing $75,000. He lost and
Cutting through seen the brio. The brash, entertaining, breathe, you shouldn’t be racing. We was suspended for 13 months. Shortly
the spin of tri to staunch anti-doping advocate, with need to do away with TUEs.” after, WADA removed Breo from the
address the issues

that matter, Tim is enough strength in his quads to On race morning in Kona, prohibited substance list.
a sports journalist power a small town in Texas. Now we Starykowicz posted a DNS and a Some argue it’s deserved
who has written have the Breo, a prescription picture of his sink containing what
extensively on medicine typically used to treat appeared to be the contents of his comeuppance for his hubris; an
triathlon for the expensive and ironic lesson learnt

national press. chronic obstructive pulmonary lungs. He was back racing to finish over flippant comments regarding a

disease, that a year and several runner-up in Ironman 70.3 Waco TUE system he then had to use. Why

thousand dollars later, even state a fortnight later and third in not use alternative medication and
he might admit was a of Ironman Florida the why, no matter however frustrated at
mistake. The short take is play following week. Then, like the system, race without the green
‘Starky’ failed a drugs test much of the racing world, he light from USADA? Others contest

and is banned until the end of went quiet. Except while that health comes first. Starykowicz

2020. The wider perspective is others were resting in lockdown, followed doctor’s orders when sick;

that this case asks as many questions Starykowicz was fighting his corner. USADA dragged its feet; Ironman

as it answers, and portrays either a On the advice of his doctor, he’d victimised an outspoken triathlete to

flawed (Starykowicz says “broken”) taken Breo for his Hawaiian flu and make themselves look tough on cheats.

system or a hypocritical man. submitted a TUE saying if better by The reality is nuanced. Starykowicz

The story can be picked up with Waco, he planned to race. There were has merit in his point about TUEs

Starykowicz giving an interview at admin delays and, by the time of the being abused by athletes and should

the Ironman Worlds in Kona last year race, the TUE wasn’t approved. He be commended for speaking up. But

where he declared that taking raced anyway, detailed his medication he’s then tried – and failed – to play

therapeutic use exemptions (TUEs) is and tested positive for the beta-2 the system. Even before Kona he said,

doping. “If you have asthma that’s so agonist. US Anti-Doping Agency “I’m more focused in having a better

(USADA) then declined the TUE, race in Florida than I am here. In

“While others were resting saying he should’ve taken alternative Florida, I can truly race an Ironman.”
in lockdown, Starykowicz medication. Ironman pushed for a It’s a race he’s won before on a course
four-year penalty; Starykowicz he’s suited to. He may never admit it,
pointed out others have received just but perhaps, after the frustration of

was fighting his corner” public warnings for taking Breo and sitting out Hawaii, the pull of getting
appealed to the Court of Arbitration back toracing proved just too great.

16 / / February 2021

why
i tri

“I COULDN’T
STOP THE
VOMITING”

Blackpool’s Andrea Mason (39) spent
five days doing a triathlon, including a
38 km swim and 19,000m of climbing...

ANDREA My challenge consisted of a 38km OLLY BOWMAN My background’s swimming and I
MASON swim around the perimeter of Lake wouldn’t call myself a triathlete.
Annecy, a 330km bike that followed ‘I wouldn’t call That said, I’ve completed a few
Andrea Mason the route of the Tour du Mont Blanc, myself a triathlete Ironman events and qualified for
completed her featuring 9,000m of climbing, but I did qualify Kona [Andrea finished in 11:20:02
first 5km swim before finishing with the 171km for Hawaii” for a fine 35th in the 30-34 age
“powered by Mars UTMB (Ultra Trail Mont Blanc), group], but I’ve never done a
bars” when she which stacked up another 10,000m 2hrs rest. After the second stage, I triathlon shorter than an Ironman. I
was just four. of climbing, this time on foot. had 6hrs. Last year, I completed a don’t think I have a fast-twitch
Since then, she’s similar challenge where I swam fibre in my body.
won a junior I did this challenge to promote across the English Channel, cycled
swimming world awareness of ‘endometriosis’. It to Chamonix, then climbed Mont Up until March this year, I worked
title, hated her impacts one in 10 UK women and Blanc. One thing I learnt – or I in IT. Then I quit to start my own
first Ironman so affects the lining of the womb, thought I learnt – was that I’m not charity so I’m 100% focused on that
much she put her resulting in heavy periods and good at sleeping in the day so at the minute. It’s called Lady Talk
bike on a bonfire… fatigue. You can manage it with planned to sleep a little at night. As Matters (ladytalkmatters.org). The
then married a day drugs or opt for keyhole surgery, it happened my body remained aim is to remove the taboo of
after completing which is what I’ve had. It grows active, so I just couldn’t sleep. female reproductive health.
the Ironman back, though, so it’s a continuous
Worlds. She runs thing. I also used my challenge as a The low point came on the run. Future challenges? Well, this year’s
ladytalkmatters. platform to tell women to attend I came down a tricky descent and challenge was actually plan B. I was
org to remove the their cervical smear test. I was one couldn’t stop vomiting. I just supposed to be swimming the
taboo of female of the one in four who didn’t and couldn’t keep anything down. I longest lakes in Wales, England and
reproductive ended up having cervical cancer. thought I’d have to pull out but I Scotland, running the three highest
health. managed to ascend the first steep peaks and then cycling the bits
The challenge took me just under climb and reach a refuge. The guy in-between. The problem was, we
five days. If you attempt a marathon who owned it saw I was in trouble live half the year in France
swim – over 6hrs – you must wait and dispensed his ‘special [Chamonix] and half in the UK.
12hrs to assess whether you have medicine’. It was basically When the quarantine restrictions
fluid on your lungs. I’m always chopped-up ginger boiled in water. were imposed, I couldn’t afford two
exceptionally careful after a long Whether it was psychosomatic or weeks off proper training. On top of
swim because I know people who’ve not, I didn’t feel sick again and that, the water temperature in Lock
died from fluid on the lungs. ticked off the final 140km. Lomond was dropping rapidly. Next
year, all things permitting, that’ll
The bike was broken down into be the challenge.
stages. After the first stage, I had

February 2021 / / 17

DANIEL SEEX

A HEALTHY The case for meticulous recovery in immunity; creatine kinase, a sign of
RECOVERY
strategies was made recently by inflammation; and NT-pro BNP, a
A study of the Norseman has
implications for all triathletes, researchers comparing biochemical peptide released when the walls of the
especially those who go long
markers after the Norseman Extreme heart are stretched. The Oslo group
18 / / February 2021
and Oslo Olympic triathlons. The showed raised levels in each but

team collected blood samples nowhere near as significant.

from 98 Norseman and 15 quick The takeaway? That rest-
Oslo athletes before, science and-repair ideas like gentle,
immediately after and the active training the following

day following both races. day, sufficient macronutrients

The Norseman is known as and micronutrients,

one of the most brutal triathlons compression socks and massage

around – and the results highlighted are essential. This ‘marker research’

just how brutal – with Norseman is also of use to medical teams, said

athletes exhibiting clinically high the researchers, if athletes need

levels of: white blood cells, involved race-day assistance.



FA0
220

Your emails
& pictures

star A HAPPIER 2021 “I doff my cap to The Outlaw X proved a
letter race organisers bright moment in a
As we near the end of what will up and down the dark calendar year for
Got an opinion prove the most unforgettable of country who’ve racing. We’re certain
to share? Then forgettable race seasons, I doff my held, postponed 2021 will be better…
email us at fao220 triathlon cap to race organisers up or had to cancel
@220triathlon.com and down the country who’ve either their events” They’re very much appreciated. To all
held, postponed or had to cancel readers, please email us your tips for a
their events. A friend of mine DOING YOUR BIT greener triathlon and we’ll look to
completed the Outlaw X and feature them where possible.
couldn’t praise the team there more I really enjoyed the eco-friendly
for their professionalism and triathlon piece last issue and would FIND A BALANCE
adherence to stringent Covid rules. like to add some ideas of my own…
On paper, what could have been a Thank you for your continued
rather sterile day of racing turned • If possible, cycle to the swimming contribution to keeping me sane
out to be absolutely mega. pool you train at rather than drive. through a very tough 2020. I read
Not only will you cut carbon, but the mag from cover to cover and
While this year’s been tough on you’ll also enjoy a little extra spend many an hour pondering how
all of us, the lack of races failing to training to boot. I can save up five-grand plus for a
satisfy our competitive urges, I • Fuel organically. There are good carbon speedster.
really do feel for the organisers commercial products out there like
who’ve lost earnings or moved their Torq’s organic flapjacks, but it’s However, can I encourage all
races around until there was no easy enough to make your own. readers to find a balance between
other option but to cancel. The • If you compete abroad, look to training to one of the many
strain on them and their families offset your emissions. A website like high-tech tools and simply training
must have been – and must still be terrapass.com gives you a carbon by feel. Since I’ve started training by
– immense. As boring as it sounds, calculator to work out how much data, my programme’s been much
I sincerely hope that 2021 will carbon dioxide your journey emitted more precise and I’ve really
return to the old normal as soon as into the atmos. You’re then given improved. But I also understand the
possible. Not only for us athletes the chance to donate money to benefits of simply swimming,
but the folk who give us the chance plant trees to offset this biking or running by feel, whether
to put into practice what we spend environmental cost. that’s an hour in the pool, a long
all year training for. John Mountfield Sunday ride or an evening run. You
Of course, there are plenty more. can switch off, let the stress flow
220 replies: Our features editor, Matt, But if we can all just contribute a and just enjoy the moment. It’s also
completed the Outlaw X and can only little, future triathletes will enjoy a great way to really tap into your
agree with your sentiments, John. From racing in (hopefully) cleaner waters. body and how you’re feeling.
all at 220, to all race organisers, thanks Simon Watson
for your commitment to the tri-racing All that said, can I please have the
cause. We appreciate it more than ever. 220 replies: Simon, thanks very much Garmin Forerunner or Polar Grit for
for your eco-friendly contributions. Christmas, please! Happy training.
WRITE STAR Matthew Jarrold
IN AND LETTER
220 replies: That’s a great point,
WIN! INS Matthew. We’d direct you to Matt
Fitzgerald’s ‘Run: The Mind-Body
OOFOS OORIGINAL Method of Running by Feel’. It’s an
RECOVERY SHOES WORTH excellent book examining the practices
MORE AT WWW OOFOS CO UK of elite runners, and how you can learn
how they interpret emotional and
physical messages like fatigue,
suffering and confidence. Although it’s
focused on the run side, it’s applicable
to all three triathlon disciplines.

20 / / February 2021

yIoNurSTAGRAM TRI Tag your
PICTURES pictures
#220gram

WORTH A THOUSAND WORDS

01 02 03

04 05 06

07 08 09

01 @reallyaveragetriathlete Took a bit of effort to after my four-hour ride on Saturday, which 06 @twinbikerun Not all heroes wear capes –
go outside. It was cold and had just started was forecast to be nice but ended up being some wear swim goggles. 07 @triathlon_
raining, but sometimes you get a reward for pretty grim! That said, it was weirdly satisfying. mumontherun I still love the cup my bestie got
making the effort. 02 @gorillas.and.butterflies 04 @pseymour75 Still not too old to enjoy playing me. 08 @cviney2 Bit of Zwift riding while playing
@joepbischoff finishing his first Ironman in in the mud (not that I had a choice and lost a Battlefield 5. Makes the time go a bit quicker but
Hamburg in 11hrs. Looking forward to racing again shoe at one point!). 05 goran76 Muddy but fun may have some problems keeping a nice average
next season! 03 @ashleydelotz Coffee in the 12km around the forest and up to Copt Hall. Only speed. 09 @andydtk238 Got to love the fresh
shower after a cold, wet ride... This was taken downer was a calf pull with about 3km to go. mornings with a nice autumnal sun. Air is crisp.

February 2021 / / 21

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February 2021 / / 23

FEATURE

OKAY DIDN’T QUITE GO TO PLAN SO IT’S TIME TO MAKE MEMORABLE FOR ALL
THE RIGHT REASONS. FROM PREP TO NUTRITION AND MINDSET HERE ARE OUR ESSENTIAL

WAYS TO HAVE YOU FIT AND FIRING FOR TRI

WORDS TIM HEMING PHOTOS STEVE SAYERS

he Christmas and New Year getting the cornerstones in place for your
break should provide a great season to planning an adaptable approach
opportunity to assess your fitness, for what’s to come, we’ve turned to a
recalibrate your triathlon goals, and leading coach, world champion triathlete,
then swim, bike and run for the nutritionist and sports psychologist to
stars. But if you’re feeling a little provide a little combined swim, bike and
hazy over what to expect for 2021, run wisdom to help you through. The
unsure where you’re headed and how to advice is applicable for all abilities, so will
get started, you won’t be alone. From ensure PBs all over the land… X

24 / / February 2021

PREPARE TO RACE IN 2021

MEET THE EXPERTS

Philip Hatzis is the head Helen Jenkins is a two-time Emily Kier is a sports Hannah Brooks is a
coach and founder of the Tri ITU world champion and a biomedicine and nutrition performance psychologist
Training Harder online and three-time Olympian. She’s expert, and the co-founder of from the English Institute
face-to-face coaching outfit just launched her new Twice the Health. She is an of Sports who works for
based in Oxfordshire. coaching business, Jinx Sport. experiened nutrition expert. British Triathlon.

February 2021 / / 25

FEATURE

PREP FOR SUCCESS

It’s all about planning and periodisation, says top triathlon
coach Philip Hatzis of Tri Training Harder

Planning and periodisation appreciation of how much intensity
you’re putting into each session. On the
It’s your first step to creating a successful flipside, higher speeds usually mean
season and will shape any training plan better technique. It sounds
you put in place. To structure training, counterintuitive when triathletes often
work back from your A-race and break the perform drills slowly, but shorter, faster
time into four-week or monthly chunks. sessions can be a way of building form. As
Decide what you want to achieve by the a triathlete learns, intervals can be more
end of each block. For example, it could be specific, but start them as fun, just racing
a set duration for your long ride, covering up a hill or to the next signpost. Just be
race distance in the pool, or lowering your wary that with greater intensity comes a
parkrun time by 30secs. This is the first higher chance of injury.
step into periodising your season. The key
isn’t to over complicate it. If you’re a Cement the go-to sessions
beginner and part of a club, members and
coaches will be able to help. If you’ve Look at tackling each discipline at least
multiple races planned, focus on the main once a week – it’s surprising how many of
race first. Once completed, you’ll know us avoid the one we don’t like. The
more about your fitness and motivations distance you’re planning to race also
and can revise the plan. affects the balance. For long-course tri,
it’s typical to spend longer on the bike. It
Don’t fret over skills accounts for proportionately more of the
race as we move up in distance, and is a
A lot of triathletes spend ages trying to way to build fitness with less impact on
perfect technique before worrying about the body than running. The priority should
improving fitness. But fitness and skill be to increase the frequency of sessions,
development evolve together, and a lack so 3 x 20min runs trumps 2 x 30min. Then
of endurance, strength and speed could think about making each session longer
even be what’s holding back your before adding in intensity. Don’t forget
technique. Build both skill and fitness into stability – from the ankles to the
the sessions. Instead of making technique shoulders – as most technical flaws are
the sole focus, include it in warm-up drills strength related. Bodyweight exercises
in swimming and running, and cadence and balance work help avoid injury,
when you’re on the bike, and rather than improve technique and add resilience.
constantly obsessing over form, revisit it
during the session to keep it fun. Self-care and recovery

Master intensity Build in good habits of recovery and
sleep early into your training regimen
Beginner triathletes can have two modes: that you’ll continue to implement as you
stop and go! So, the first step is to build a move forward. A lot of triathletes believe
range of intensities and an awareness of that “more is better” because that’s
how hard you’re pushing. That’s a skill in where we get the most bang for our buck
itself. When starting out, don’t worry initially. But there’s a tipping point,
about being able to hold a certain heart and triathletes who include recovery
rate for a set period. Instead, focus on and rest from the start tend to perform
your endurance. Can you ride one hour better in the long term.
non-stop? You’ll then start to gain an

26 / / February 2021

PREPARE TO RACE IN 2021

GAUGE YOUR
FITNESS

Assess, adapt and enjoy.

But don’t forget the S&C.

Here’s two-time ITU world

champion Helen Jenkins’

proven triathlon advice

HAVING HARD TRIATHLON GOALS IS Understand your fitness level
GOOD BUT EXERCISING WITHOUT A
FOCUS JUST FOR MIND AND BODY IS Triathletes coped with 2020 in different
A WORTHWHILE EXERCISE TOO̜ ways. Some are the fittest they’ve ever
been, some not in the shape they’d like.
But to kickstart 2021, have an honest
assessment of your fitness. This could be
through sports testing, but it doesn’t have
to be technical or expensive. Completing a
familiar and specific session or route in
each discipline can be a great fitness gauge
and give you a benchmark to work from.
It’s then easier to set winter training goals
and improve your weaknesses.

Stay strong

The part of training that most athletes
hate, myself included, is strength and
conditioning. I’d much rather just get out
of the door, do my run and get home.
Activation exercises pre-training and
stretching afterwards feels monotonous,
but is essential to keeping me fit and
healthy. My life’s a lot busier with two kids
and, when those exercises go out the
window, I’ve ended up with niggles. I now
plan them into my day, even if the run is a
little shorter or calf rehab is while cleaning
my teeth. All the little extras help keep my
body in one piece.

Adapt your goals

It’s a lesson most of us had to learn in
2020. Having flexible goals helps. Have a
specific race, but also have options. For
example, if your A race involves flying
overseas, see what’s on locally around the
same time as a back-up. I know races can
be expensive, so research and understand
cancellation policies. Also, consider goals
that aren’t race related. I’ve started doing
an online pilates class and my aim is to
attend throughout winter when training
load increases in other areas.

Above all, enjoy

Why do we do all the training? My
motivation in the past was usually to be
race-ready. Now, a lot of my enjoyment
comes from simply loving swim, bike
and run. Having hard goals is good but
exercising without a focus just for mind
and body is great, too. I’ll now do a couple
of runs a week without wearing a watch.
I know roughly how long the loop takes,
and it doesn’t matter if I’m a little faster or
slower some days. X

February 2021 / / 27

FEATURE

PLAN YOUR NUTRITION

It’s oft-cited as the fourth discipline of triathlon and can
make or break your race. That’s where nutrition expert
Emily Kier come in. Time to digest her fuelling insights…

Battle the bugs becomes thicker and your heart has to food groups may look to other vitamins
work harder. If you’re struggling to and minerals such as B12, iron and
You don’t want to boost your immune stomach food and/or gels when training it calcium. Protein powders can do a job if
system. Just as a weak immune system can also be due to dehydration. you struggle to eat post training, but first
isn’t good, having an overactive one can see if you can adapt your diet before being
also cause problems. You just want a good, Plan sports nutrition lazy and reaching for the tub.
old fashioned, functioning immune
system to help keep you free of cold and Eat enough and at the right time. Don’t be
flu. There’s no magic pill or potion for this a hero and try to train fasted in the
one – just a combination of training smart, morning – fuel it. It doesn’t have to be a
plenty of rest and sleep, and a balanced meal, but a banana or bowl of cereal. The
diet with lots of colourful fruit and veg. sooner you refuel after sessions the better,
with carbohydrates and protein your
Create happy habits priority. When training, typically once
your session hits 60mins you should take
Stock your cupboard and fridge sensibly to on fluid – at 90mins onwards, food.
have a few go-to meals and snacks that Endurance studies suggest 30-90g of carbs
can be whipped up quickly, so your every hour, but don’t jump in at 90g/hour
recovery won’t be compromised because or it’ll probably end with a dash to the
you only had an egg and a cucumber to nearest loo! Find foods that work and build
hand. Make sure that your plate has a up the volume in your longer sessions.
source of complex carbohydrates (pasta,
rice, grains, bread), protein (egg, meat, The right supps
fish, tofu), fats (nuts, seeds, avocado) and
some veggies. Don’t fear snacking! Supplements are often given a bad rap,
and can be abused in the quest for health
Stay hydrated and performance when what’s on your
plate usually has a way bigger impact.
Never underestimate hydration. This However, they can also be extremely
doesn’t just mean plopping an electrolyte useful. During the winter months, a
tab in your water bottle while on the turbo. vitamin D supplement is recommended.
It’s about ensuring that you’re drinking We’re indoors more; even when outdoors,
regularly throughout the day, and being our skin isn’t as exposed to UV rays.
attentive to training sessions and sweat Veggies or vegans who cut out certain
loss. When dehydrated, your blood

VEGGIES OR VEGANS
WHO CUT OUT CERTAIN
FOOD GROUPS MAY LOOK
TO VITAMIN AND MINERAL
SUPPLEMENTS̜

JW LTD/GETTY IMAGES

28 / / February 2021

PREPARE TO RACE IN 2021

TRAIN YOUR MIND shape the purpose for each day, week or 10QUICK-FIRE
block of training. TRI BITES
Reflect to perfect, TOTRYIN 2020
says Hannah Brooks, … and shorter targets
the performance Dip your toe in cold-water swimming
psychologist for But having smaller (process) goals is of (with friends).
British Triathlon equal importance. Consider what you can
do daily to enhance your performance, Buy some new kit for a pep up.
Reflect on 2020 regardless of any uncertainty we face in
wider society. Review and adapt these Have a warm (and waterproof) jacket,
Before we move forwards, it can be a goals regularly. Controllable goals that gloves and overshoes.
useful exercise to pause and look back. you’re more likely to successfully
Ask yourself a few questions – ideally complete will increase both your Get a bike fit.
reviewed with your coach if you have confidence for performance and
one – such as: What were the significant motivation to set and achieve new goals. Try biking off-road or on the trainer.
points for me through the year (inside
or outside of triathlon) and why? What Keep perspective Develop a 10min home circuit session
did I learn about myself? What did I for core stability.
manage well, not so well and why? What Triathlon is an amazing sport and a hugely
strengths have I demonstrated? What positive part of our lives. But it can still be Grab some spikes and give cross-
can I take forward from this year, and easy to feel guilty for missing a session or country a go.
what might I stop, start or continue berate yourself if you don’t achieve a set
doing in 2021? time or performance. This might result in Ask for training chums and fix
reduced motivation, overtraining to weekly slots.
Set long-term goals… compensate or simply not enjoying the
sport. As you progress, notice thoughts Clean up your sleep habits by no late-
Having a longer-term (outcome) goal, that relate to triathlon. Consider what in-the-day coffees and banning
often a race performance, can be helpful you’re actually saying to yourself and phones from the bedroom.
to provide motivation for training, what effect that might have on you.
particularly when you’re contemplating Question whether there’s any evidence Record your training in a
getting out of your warm, cosy bed at 6am behind a thought, and place it into context purposeful way.
on a dark winter morning. The goal can against the real world to consider whether
you could take a more helpful perspective. SVETIKD/GETTY IMAGES
Also, notice how helpful thoughts
encourage you to retain perspective.

February 2021 / / 29

ADVERTORIAL

NO
GREEN
WITHOUT
BLUE

LEADING TRI BRAND ORCA ARE
ELIMINATING PLASTICS FROM THEIR ENTIRE
RANGE OF PRODUCTS FOR . HERE’S
THE WHY AND HOW…

riathletes understand how polluted Of Orca's RS1 Swimskin
waterways can be with a reported is made from renewable
10% of all plastics ending up in the
ocean; in fact, it’s estimated that by sources
2050, there’ll be more plastic in the
ocean than fish. It’s depressing reading but triathletes who are wearing Orca wetsuits for Year when Orca will elimina
there is another way. In 220, we’ve recently over six years”, adds del Olmo. “Recently, we all plastic packaging
featured the tale of Craig Boggon (issue 384), received a picture of a customer swimming
who tamed the Croyde Triathlon in as in a wetsuit they’d purchased in 2005, which Usual lifespan in years
eco-friendly a way as possible. Now we hear made us feel very proud.” Beyond the of an Orca wetsuit
news from New Zealand that Orca, who’ve longevity, chapeau to this triathlete who
been creating wetsuits for over 25 years, are could still fit into their wetsuit 15 years on!
committing to eliminating the use of
plastics in the packaging of their entire the upcycle challenge
wetsuit line. “In addition, we’re in the
process of eliminating plastics from our The sustainability ethos stretches to work
entire range of products for 2021”, Orca’s undertaken with the Ocean Recovery
says Tomás del Olmo, Orca’s Alliance – a charity whose aim is to use new
Chief Marketing Officer. technologies to solve the ocean’s pollution
problems. Orca has also launched a ‘Pick me
recycling heritage up’ bag, where you can remove plastics from
your favourite swim spots. And you can do
Orca has form in this area. Take your bit, too.
their triathlon Core and swimming ranges
that comprise 78% recycled fabrics, while Orca’s launched an Upcycling Challenge
99% of the polyamide used in the RS1 (#OrcaUpcyclingAward) where you can
Swimskin derives from renewable sources. upload how you’ve transformed your old
Orca suit into something new and usable.
Triathletes are high achievers. They seek Our favourites so far are the incredible
peak performance at (nearly) all costs. That triathlon backpack and the innovative
presents a dilemma when it comes to swim goggle holder. Find out more about
wetsuits as there doesn’t yet exist a better all of these initiatives at orca.com.
alternative than limestone-based
Yamamoto that nearly all of you would have
used on your way to a swim PB.

Neoprene can’t be recycled, either. So
Orca have done the next best thing and
hammered home durability. “We often find

orca.com

SUPPLEMENTS INVESTIGATED

DO THE POPULAR NEW WAVE OF ERGOGENIC AIDS STAND UP TO SCRUTINY?
AND DO THEY IMPROVE PERFORMANCE? WE ANALYSE CBD, KETONES,
COLLAGEN, MENTHOL AND PROBIOTICS TO FIND OUT…

WORDS JAMES WITTS ILLUSTRATIONS DANIEL SEEX

reatine, sodium bicarbonate, popularity? Are they grounded in solid
beta-alanine and, of course, science or marketing make-believe?
caffeine. All supplements that We picked five of the most credible to
have a pretty solid base of research, interview, assess and advise. It’s
evidence behind their use. But time to look at ketones, collagen, menthol
what about the new wave of performance- and probiotics in more detail – though
enhancing supplements growing in let’s start with a few droplets of CBD…

February 2021 / / 31

FEATURE

Pain relief and
sleep are two
mooted reasons to take
CBD. We showed that out
of 500 rugby league players,
26% of them used it”

LEGAL HIGH?

CBD OILS INVESTIGATED

In September 2019, USADA banned studied its use in rugby and showed that system, which is crucial in pain
triathlete Lauren Goss for six months out of 500 players, 26% used it. That’s management, and CBD is a cannabinoid
after testing positive for THC huge for an untested supplement where that can bind to these receptors.”
(tetrahydrocannabinol), the psychoactive there’s a risk of an anti-doping offence.”
agent found in cannabis. Goss argued Whether that effect is stimulated from
that the violation arose from treating an This risk is, as Goss’ case highlights, the amount athletes take is debatable.
injury with a THC-infused salve. A month down to trace amounts of the other Two CBD products, Sativex and Epidiolex,
later, USA Triathlon announced a four- cannabinoids in the CBD product. This, have licences to treat MS sufferers and
year partnership with Pure Spectrum, Close says, is why he wouldn’t yet epileptics, respectively. The Food
providers of CBD products. CBD is also recommend natural CBD. On their own, Standards Agency sets a safe upper limit
found in cannabis. “It’s ironic,” says those trace amounts might not register a of CBD at 70mg a day; a typical Holland &
Graeme Close, professor of human positive test. “But cannabinoids are Barrett product is 10mg. “With Epidiolex,
physiology at Liverpool John Moores lipophilic. This means they’re stored in you start at 500mg,” says Close.
University, “and sums up the uncertainty fat tissue. We don’t know if it builds up “Whether athletes would take it in those
around cannabinoids as an ergogenic.” and is then released when you use fatty quantities, with the potential risk of
acids for energy.” anti-doping plus the cost (around
There are around 110 cannabinoids in £35,000 a year in that amount), is
the cannabis plant. All of these are Breaking anti-doping rules is an area unlikely. But the evidence behind the
prohibited by WADA except CBD, albeit Close is looking into. He admits it’s the smaller dosage isn’t quite there.” This
WADA do warn that “some CBD oils and Wild West out there but hopefully, by reflected the experiences of those 26%
tinctures extracted from cannabis plants March 2021, the industry will tighten up CBD-using rugby players, who admitted
may also contain THC and other due to having to file their Novel Foods little pain relief. They did, however,
cannabinoids that could result in a Application. “You’ll need to show report a better night’s sleep.
positive test”. Which, Goss argued, is toxicology reports and that you’ve
what happened to her. undertaken safety studies,” he says. You can take CBD by tinctures, pills
and balms, with the market expected to
But why was Goss taking CBD in the This all sounds downbeat but Close is harness $20-billion in sales by 2024, so
first place? “Pain relief and improved cautiously optimistic of CBD’s benefits, expect the potential benefits (or not) to
sleep are two reasons,” says Close. “We especially as there’s a physical pathway. become clearer over the next 12 months.
“The body has an endocannabinoids

32 / / February 2021

SUPPLEMENTS INVESTIGATED

LIMITLESS ENERGY?

THE RISE OF KETONES

T eam Sky, now Ineos, attracted blood’s pH levels and, eventually, cause a Our study
headlines for years due to using a drop in power output and speed. “If I was showed
new – and legal – supplement competing, I wouldn’t want a lower that these groups
called ketones. They denied ever taking buffer capacity,” adds Hespel. had different
them. How truthful that is remains to be hormonal profiles,
seen, but when ketones were first Hespel’s study is similar to many in specifically the
allowed around eight years ago, Sky were that higher ketone levels in the stress-induced
one of the few endurance sporting outfits bloodstream don’t necessarily equate to hormone GDF-15”
who could afford the £2,000 per litre improved performance. Top Ironman
price. Now, ketones are widespread and athlete and sports scientist Dan Plews group maintained a higher training load
the cost has dropped (albeit a day’s worth found similar in his own studies, as time wore on by maintaining caloric
from HVMN is still $99). theorising that when both substrates intake and sleeping better.
(ketones and glucose) are present in high
So, what are ketones? They’re an concentrations, the body removes “During extreme day-by-day exercise,
energy source produced by the liver glucose to achieve metabolic equilibrium. athletes struggle to eat and sleep badly.
during periods of low carb intake. You’ve Yet when Plews broke the M35-39 age- We showed that these groups had
heard of the ketogenic diet, which is great group course record at Kona 2018 – a different hormonal profiles, specifically
for survival but not necessarily for elite staggering 8:24:36 – he’d added 0.2g/kg the stress-induced hormone GDF-15.
tri performance. If you consume butaneidol (a type of ketone) to his carb Recent studies show this is a key
extraneous ketones, however, the idea is drink to ingest during the bike. hormone involved in appetite regulation.
that you’ll spare precious glycogen for Coincidence? As is the way in real-life This is important.” Why is because a
hard efforts by tapping into these more testing, it’s hard to say. gradual increase in GDF-15 concentration
readily available ketones that deliver a kills the urge to eat. With ketones, this
higher energy yield than carbs. Arguably, the benefits of ketones come increase was suppressed. Cue the greater
when you’re sedentary rather than calorie intake and better performance.
That’s the claim and, naturally, that active. Further research by Hespel saw Why sleep improved is speculation,
metabolic shift means ketones are cyclists undertake three weeks of though delivering higher levels of ‘brain
potentially more important the longer intensive training with one group fuel’ is one idea. Where does that leave
you exercise, so more befitting of consuming ketones and the other a us? Well, if you’re at the high end of the
Ironman. So, doff a bottle, preserve placebo. Hespel showed that the ketones
glycogen and tri faster? Not necessarily. tri spectrum, there’s a case for
“We had cyclists ride for 180mins before ketones, yet arguably
a final 15min time-trial, both with and for recovery rather
without ketones,” explains professor in than directly
exercise physiology at Leuven University, increasing
Peter Hespel. “We observed that your physical
glycogen concentration in both groups output.
was the same, as were the TT results. I’m
not surprised as I’ve never understood
the physiological mechanism behind
ketones improving intense efforts. And
actually, they could impede hard efforts.”

That’s because, says Hespel, ketones
are acidic. When you climb a hill, you
generate significant levels of lactic acid
and hydrogen ions, which lower the

February 2021 / / 33

FEATURE

REPAIR & GROW

COLLAGEN

Starter for 10: which is the most dissolve it in hot water. Normal gelatin positive effect on collagen levels. A 2017
abundant protein in the body? forms a jelly but we use a hydrolysed study led by Keith Baar, professor of
Leucine, which stimulates muscle version so it’s less pudding-like.’ molecular exercise physiology at the
growth? Nope. Haemoglobin for creating University of California, found that short
red blood cells? Wrong again. It’s The theory goes that collagen within periods of exercise with at least six hours
collagen that makes up 30% of total the gelatin is essentially the same of rest in between increased collagen
protein mass and is integral for ‘material’ as that found in tendons, production. When participants took 15g
performance-enhancers like joint ligaments and bones. When you break a of gelatin an hour before the exercise
mobility, strong bones and healthy bone or tear a ligament, the first bridges activity – six minutes of skipping – the
muscles. It’s why former Olympian and over the injury are comprised of collagen. effect was to double the rate of collagen
sports scientist Greg Whyte OBE has just “The ingested collagen contains the synthesis. This means triathletes could
launched U-Perform with collagen at the same amino acids as the collagen in our take a gelatin or collagen supplement
heart of the range, whether consumed by body, so provides all the building blocks,” before a short session in the morning to
mixing up a sachet or by sucking up a gel. says Res. “Specifically, the amino-acid boost their collagen levels and so
proline is a signal to enhance collagen increase their resilience to a lengthier
Ironman and nutritionist Peter Res, production.” The protocol for an injured afternoon training session.
who’s worked with the Ajax football athlete is to take a gelatin supplement
team, is also a fan, yet he delivers it in its three times a day, adds Res. Arguably, collagen’s even more
gelatin form; in other words, extracted important for the older triathlete as
from animal hides. “We’ve improved The evidence behind supplementing evidence suggests we lose around 1.5% of
recovery rates of our athletes by with collagen is pretty strong as exercise collagen each year. That means by the
supplementing with gelatin,” says the itself increases collagen production. time we’re 40, our collagen levels have
Dutchman. “It’s a powder and you Hence, combining exercise with gelatin potentially dropped by around 30%.
supplementation has a particularly
34 / / February 2021

SUPPLEMENTS INVESTIGATED

STOMACH FOR SPEED It’s highly
plausible
PROBIOTICS that probiotics
boost performance
Inside every one of us are trillions of benefits like easing soreness or muscle by keeping
microorganisms – we’re talking damage, but nothing consistent.” athletes healthy”
bacteria, viruses, fungi and other life
forms – that are collectively known as the “What’s more plausible is that in comparison to a supplement, they
microbiome. Various organs feature probiotics indirectly facilitate offer less certainty in terms of the
distinct microbial inhabitants, but the performance by keeping athletes specific strains and dosages that you get
one that’s attracted recent attention in healthy,” Wilson continues. “There’s from eating them.”
the sporting world is the gut, specifically evidence in both athletes and non-
the use of prebiotics (fertiliser for athletes that taking a probiotic can Supplementing with a probiotic and/or
existing bacteria) and/or probiotics reduce the chances of coming down with prebiotic won’t cause you harm so
(adding bacteria) for improved an upper respiratory tract infection arguably is a no-brainer, especially if
performance. And as any of you who’ve (URTI). Probiotics may also lessen gut you’re looking to cut post-Christmas
experienced the joys of gastro-distress symptoms during exercise but, again, the weight as studies have shown that
come the run leg, you can see why. research on that’s less consistent.” heavily restricting carbohydrate intake
can lead to reductions in the counts of
Sadly, the research is equivocal when it So, no golden bullet, but as a regular certain potentially health-promoting
comes to a link between better gut health URTI sufferer during winter training, bacteria. “It’s also been associated with
and a new triathlon PB. But that’s not to those benefits alone are enough to nip declines in the production of short-chain
say both supplements aren’t useful. down to the local health food store. Or fatty acids, which are thought to promote
“There isn’t strong evidence that should I? Is it best to go all Noma and colon health,” says Wilson. In short, be
prebiotics or probiotics directly influence start fermenting everything that doesn’t sceptical of any supplement company
athletic performance, although I know move? “Taking a probiotic supplement is that’s advertising their probiotic or
one study where it improved running the wisest approach if you have a specific prebiotic as performance-boosting, but
time-to-exhaustion in the heat,” says Dr goal in mind like reducing the odds of note the health benefits.
Patrick Wilson, author of The Athlete’s picking up an URTI or preventing
Gut: The Inside Science of Digestion. “A diarrhoea while being on antibiotics,”
few other studies have shown small says Wilson. “Probiotic-containing foods
like yoghurt and sauerkraut are great but,

February 2021 / / 35

FEATURE

BEAT THE HEAT

MENTHOL

Even if the Covid pandemic doesn’t temperature range,” says Best. “The
prevent the already postponed perceptual effect of this is we may feel
Tokyo Olympics from taking more comfortable, or less hot or
place in 2021, triathletes face another thirsty. Physiologically, this can increase
natural threat – the heat. Temperatures our ventilation, redirecting blood away
will be into the 30s, meaning the from the skin and alleviating
globe’s finest sports scientists and sensations of pain.”
coaches will be preparing their cohorts to
perform in this extreme environment. Best says you can either swill
Cue heat chambers, hydration strategies mouthwash or apply menthol to your
and, according to Dr Russ Best of the skin. “Menthol mouth rinsing has been
Waikako Institute of Technology in New shown to increase time to exhaustion,
Zealand, menthol. while there’s evidence that a menthol
spray is more about improving thermal
“I know of organisations who are perception. It may even preserve body
working on innovative ways of temperature when applied as a cream in
incorporating menthol into their heat high concentrations, which may be of
acclimation and performance interest to open-water swimmers when
strategies,” says the Englishman. “Tokyo training in the cold.”
will be a great catalyst for menthol use in
tri, and we’ll see an increase in products For a few years now, triathletes have
on the market post-Olympics.” contacted Best about best menthol
practice, and he has this advice for those
Best’s PhD thesis was termed ‘Menthol of you racing the likes of Kona, Alpe
mouth swilling and endurance running d’Huez Tri or even July’s Outlaw. “We’ve
performance in the heat’. Best showed supported Ironman athletes with
that runners enjoyed ‘better thermal menthol and used it as an adjunct to the
comfort’ and ‘lower oxygen athletes’ feeding strategy on the bike.
consumption’ after swilling menthol This helps to combat flavour fatigue
mouth rinse (light blue or green due to over-consumption of
preferred) – both desirable in the heat. carbohydrate drinks and snacks. At 0.1%
concentration, we’ve found the
But how? “Menthol affects TRPM8 perceptual effects last around 15mins, so
receptors, which detect cold alternating carbohydrate drinking and
temperatures and hence mimic this menthol swilling will help how you feel
during a hot triathlon.”
Best
showed Yet there are caveats. Applying too
that runners much over a large area of the body may
enjoyed ‘better lead to heatstroke as the menthol masks
thermal comfort’ the dangers of heat and a rising core
and ‘lower oxygen temperature, while you should start in
consumption’ after small quantities if you’ve never rinsed
swilling menthol” with menthol before.

As for the future, Best is looking to
investigate menthol’s effects during
higher-intensity work as much of the
current research has centred on
endurance efforts below VO2max. “We
also need to explore the co-ingestion of
menthol and more established sports
nutrition strategies, and possibly look at
how we prime the system to be
responsive to menthol, whether this be
through timing, temperature or applying
alternate tastants like chilli to heighten
the perceptual and physiological
responses to menthol.”

36 / / February 2021

WE’VE GOT
YOU COVERED

—YOUR TRI SUIT MIGHT BE HIBERNATING, BUT YOU DON’T

HAVE TO. THE RoS RANGE OFFERS YOU THE TOOLS OF THE
PROFESSIONALS COME RAIN OR SHINE

CASTELLI-CYCLING.COM

FEATURE

WITH DON JOYCE AND CO NEARING THE ritish triathlon’s blessed with not just the Brits, of course. Last
END OF THEIR TRI CAREERS A NEW FORCE some of the finest long-course autumn, Gustav Iden was just 23 when he
athletes in the world. On the won the Ironman 70.3 Worlds.
IS RISING IN BRITISH IRONMAN RACING.
WE HEAR FROM THE NEXT GENERATION men’s side, we have the likes Why the change? A key one is that
ON THEIR JOURNEYS SO FAR… AND WHAT of Ironman record holder Tim while older triathletes succeeded
Don and David McNamee, twice third at through years of trial and error, now,
WE CAN ALL LEARN FROM THEM the Ironman World Champs. On the thanks to training tools and data, there’s
women’s side, we have three-time less waste and more precision.
WORDS TIM HEMING Hawaii runner-up Lucy Charles, while
Rachel Joyce has two Hawaii runner-up There’s also arguably less risk than
spots to her name. times gone by. Where once this
They’re fantastic athletes and their peripatetic lifestyle meant living off
shadows loom large over up-and- prize money scraps and limited
coming British athletes. But, as you’ll sponsorship, now the Professional
discover, there are a band of triathletes Triathletes Organisation pumps
ready to step out into the light and join – $1,150,000 into a race like Challenge
if not eclipse – them on the world stage. Daytona with a cheque to every pro.
They’re hungry, fit, and, certainly in
the case of Tom Davis and George Long course is looking like a more
Goodwin (both under 25), defying the viable career choice and one Brit athletes
historic dogma that to challenge at – perhaps more than any other nation –
Ironman, you needed to have years of are pursuing. To learn how, we’ve turned
aerobic-building miles behind you. It’s to four breaking through to find out what
drives them and what you can learn from
their success so far. X

38 / / February 2021

THE NEXT GEN

IMAGES IAN BAKER PHOTOGRAPHY NIGEL RODDIS ©RB CREATE February 2021 / / 39

©RB CREATE

On a day when just over 77-million information to put into my own training

Americans were celebrating Joe Biden’s and development. Whether psychological

election win, Britain’s Kat Matthews, an or physiological, it all combines to make

army physiotherapist turned pro me the best I can be with the minimum

triathlete, had her own reasons to pop the amount of stress.”

champagne cork. In winning Ironman Matthews still averages 20hrs of

Florida in 8:40hrs she’d just become the training a week, while many professional

third fastest British iron-distance woman triathletes push beyond 30. “If I’m looking

in history behind Chrissie Wellington and at a long career, I don’t need to rush into

Lucy Charles-Barclay. Not bad company to the volume. My longest run in this build

keep and not a bad rate of improvement was 1:45hrs. My coach said it’s just

having only started triathlon in 2015. whether I could cope with the pain.”

Yet Matthews’ win wasn’t just a flash in Damo Littlewood of Tri-1st coaching

the Panhandle of the provides the structure

Sunshine State. The “I quickly saw and husband Mark a
Florida victory é­ é đÐÞé guiding hand. “Mark
followed a win at the gives me perspective.

PTO-backed Outlaw X, Ýî ÂÂ Þ âîÂéâ ʋ He’ll say: ‘Kat, if you
a triumph at Ironman academically and don’t want to do this
70.3 Tallinn and a session, it’s probably
victory in the UK 100- °É âÛÐÞéʗ best you don’t. Often as
mile time trial, the athletes we get carried

Bristol-based away thinking: ‘I’ve got

triathlete’s first-ever TT. “I’m hoping to do it, it’s on the programme’.”

what I’m doing here is seen as a positive,” The Florida result means Kat is also the

KAT she adds. “I think professional sport can speedier of the two. Mark clocked 8:53 in
MATTHEWS
be seen as a luxury, but I’ve come to terms finishing the fastest age-grouper in
29 BRISTOL
with it as a job role.” Barcelona last year. Kat came within a few
TOP 3 RESULTS
Matthews is the latest in a cast of Brits seconds of it on debut in Western
y Ironman Florida 2020, 1st
y Ironman Western Australia 2019, 4th to excel, including Ruth Astle, in long- Australia. Now she’s demolished it. Her

y Ironman Calgary 2018, 1st AG course racing. Where has it all come from? background as a physiotherapist is also an

“I think I’ve a natural ability that was advantage. “I think it’s knowing when a

developed as a kid. I quickly saw that effort niggle’s a niggle and what’s more

equalled results – academically and in serious,” she says. “In tri we see a lot of

sport. Fostered by the military and the bone-stress injuries often related to diet.

opportunity it gave me to go into tri, now I don’t let my diet go anywhere near that

it’s more about the maturity of not getting scale. Physiotherapy has taught me that

carried away. I take on criticism and seek the bone-stress side of life can spiral.”

THE NEXT GEN

NIKKI Q: WHEN DID YOU CATCH THE TRI BUG? part and I’m good at reading my body. If I
BARTLETT look in the mirror, I can tell if I’m too tired.
A: I grew up running with [Olympic bronze
33 CHELTENHAM medallist] Vicky Holland. My first race was Q: WHERE DOES THE STRENGTH IN-DEPTH IN
the Little Woody in the Forest of Dean and BRITISH WOMEN’S IRONMAN COME FROM?
TOP 3 RESULTS Vicky sent me her wetsuit. I swam so
slowly my parents left thinking they’d A: Having athletes to look up to really
y Ironman Wales 2016, 3rd missed me, and I rode a £150 bike from helps. When I got into triathlon it was
y Ironman Lanzarote 2019, 1st eBay that didn’t even have a bottle cage. Chrissie [Wellington] and Rachel [Joyce] to
y Ironman 70.3 Dun Laoghaire, 1st But I managed to win. There was an look up to. And also Lucy Gossage, who
instant attraction. started as an age-grouper with no sporting
background. It inspired me hugely because
Q: YOU CAME TO TRIATHLON VIA ROWING? I see she started as a novice with hunger,
desire and talent.
A: I was trying to find the athletics stand
at uni and this massive guy came up to me Q: HOW INTEGRAL IS YOUR POSITIVITY
and asked whether I’d ever thought about TO YOUR SUCCESS?
rowing. Everyone was in bed by 10pm after
the athletics social, but the rowers drank A: I feel blessed to be able to do something
all night. I thought, ‘I’ll row.’ I didn’t I love and call it my career. Mum will call
switch to tri until 2012 after going to when I’m training to say, “We need to
watch the Olympics. order grandad some brandy online.” I tell
her I’m at work, but it never feels like
Q: YOU SEEM TO HAVE IMPROVED YEAR-ON- work. I wake up and I’m motivated to go.
YEAR SINCE TURNING PRO?
Q: WHAT’S YOUR BEST ADVICE TO BUDDING
A: I really enjoyed the train, rest, repeat TRIATHLETES?
lifestyle of rowing – data crunching,
lactate testing, strength and conditioning A: If I can do it, you can do it. Find a coach
four times a week – and I learnt to be a you can develop with and have a load of
professional. I’m someone who loves patience. It took Vicky, a competitive
seeing small improvements day-on-day. swimmer and international runner, the
From 2018, I’ve also not had a niggle. best part of 15 years to win her first major
Happiness and my environment play a big medal – then she was just away.

NIGEL RODDIS SIMONE MITCHELL
33 WINCHESTER

Won Ironman Wales last
year in her first pro
season. It backed up a
2018 that saw her set
records at the Outlaw
and finish second
woman at Ironman
Lanzarote despite being
an age-grouper.

RUTH ASTLE
31 LONDON

Last year’s overall
age-group champion in
both the Ironman World
Championship and
Challenge Roth,
Astle (formerly
Purbrook) swapped life
in the City to make the
step up to the pro side.
After an eighth at
Western Australia on
debut, she picked up the
pace with fourth place at
Ironman Florida.

February 2021 / / 41

TOM Q: WHAT GAVE YOU BELIEF THAT YOU how I got the results. I made smart
DAVIS COULD MAKE A SUCCESS OF TRIATHLON decisions, even though I didn’t have
AS A CAREER? perfect days. Previously, I’d have let
25 CHELMSFORD mistakes get to me. It gave me confidence
A: My parents. I’m not sure I’d have that when I stand on the start line now,
TOP 3 RESULTS pursued it unless they’d given me that I’m a contender. To win, you’ve got to
push. My first couple of seasons in ITU believe in yourself.
y Leeds Castle Triathlon 2015, 1st were an absolute disaster and I was
y Challenge Turku 2018, 4th close to calling it a day, but they Q: WHY DO YOU THINK SO MANY BRITISH
supported me for an extra year and that MEN ARE COMING TO LONG-COURSE
y Ironman 70.3 Gdynia 2019, 2nd made all the difference. RACING AT A YOUNG AGE?

Q: DO YOU FEEL YOU MISSED OUT BY NOT A: Our sport is growing and there’s a really
COMING TO THE SPORT EARLIER? good pathway for juniors to follow. There
are also role models to look up to now.
A: Yes. I only started tri in my second year Since Outlaw X, I’ve had a couple of guys
at uni, putting me at a big disadvantage, say that they look up to me and George
especially in draft-legal racing. Bike- [Goodwin]. It makes it feel achievable.
handling skills are essential and,
considering I could barely ride in a straight Q: WHAT ADVICE DO YOU HAVE FOR THOSE
line, it was an area I had to commit to. It TRIATHLETES LOOKING TO STEP UP IN
ultimately drove me to the longer, non- AGE-GROUP RACING?
drafting side of the sport.
A: Consistency. It’s clichéd but there are
Q: WITH MUCH OF 2020 RULED OUT, HOW no shortcuts. It’s taken me five years to
MUCH OF A BREAKTHROUGH WERE get anywhere near the level I need, and
RUNNER-UP SPOTS IN IRONMAN 70.3 that brings me to my second point –
GDYNIA AND OUTLAW X? enjoyment. If you’re going to invest that
much time and effort, you need to have a
A: I’d remained consistent and motivated good group around you, and keep it fun.
throughout lockdown, and was proud of

©RB CREATE

ELLIOT SMALES
26 LEEDS

His 8:01 finish at Ironman
Barcelona last year was the
fastest-ever Ironman debut by a
Brit, and it built on a stellar 2018
season on the domestic scene when
he won 70.3 titles at Staffs, Dun
Laoghaire and Weymouth.

JACK WILLIS
23 LEEDS

Training as part of Leeds Triathlon
Centre, his last year as an under-23
athlete was largely spiked by Covid.
A nascent non-drafting career, but
had the fastest run of the day and
showed bags of potential in
finishing 2secs behind Goodwin
for third place at Helvellyn.

GEORGE IAN BAKER PHOTOGRAPHY
GOODWIN

24 RUGBY

TOP 3 RESULTS

y Ironman 70.3 Staffordshire 2019, 1st
y Ironman 70.3 Weymouth 2019, 1st
y Outlaw X 2020, 1st

George Goodwin looks younger than his “Now I’m in the race, racing world Blair Cartmell, who now provides
coaching guidance, was also a big
24 years, still lives at home and won’t be champions. It gives me confidence.” influence. “I always knew my attributes
were much better suited to the 4hr stuff.
standing on an Olympic podium like a Seeing the Brownlees in full flow in the My threshold and peak power are the
same!” Goodwin explains. The stripes
Brownlee or Vicky Holland. The 2020 junior duathlon championships around were then earned at the Castle Series – “It
was probably the best thing I did for
Outlaw X winner also doesn’t hold the his local Draycote Water first sparked a preparing myself for where I’m at now.
I don’t think enough people do the time.”
same place in the UK sporting 10-year-old Goodwin’s interest in
In lockdown he’s stayed stimulated by
consciousness. At least, not yet. multisport. Goodwin would become listening to a new album every week,
ranging from the rock of Idles to the folk
“Coming up to Outlaw, I don’t think British and European junior duathlon of Gorky’s Zygotic Mynci. This summer
Goodwin was also back racing Brownlee
many knew who I was,” he explains. champion himself, but as he moved again, this time at the Helvellyn Triathlon,
where he put 2:30mins into Alistair on the
“Even at Lanzarote last year, I asked through the age-groups at Rugby bike before the Yorkshireman found his
feet on the fells. Goodwin then proved the
a marshal where the Triathlon Club, he pick of the Brits at Outlaw X, proving too
strong for veteran Tim Don in a symbolic
pros rack and he said I “Even at Lanzarote became aware the changing of the guard.
didn’t look like a pro.” last year, I asked a swim would come up
Goodwin shrugged it marshal where the too short to chase Lessons continue to be learnt – turning
off. The 70.3 titles of Olympic glory. “I up at a bitterly cold Weymouth in 2018
Staffordshire and always knew,” he with just a tri-suit was rewarded with a
DNF and rectified the following year – but
Weymouth were already pros rack and he says. “People look at patience is key. “You can train as hard as
in the bag and, with a said I didn’t like a me and think, ‘He’s a you like, but it takes years of consistency
mature head on young good swimmer.’ But I to manifest in performances. Elliot
Smales, Tom [Davis] and I all learnt the
shoulders, he knew professional” swim 4:40mins for proper way through the Castle Series
results and recognition 400m and you need to before jumping into the big boys’ league of
Ironman racing. Now we’re ready to push
would come. swim 4:10mins to be at each other further.”

Flying through a half-marathon at the the front of ITU races. I hadn’t started

2019 Ironman 70.3 World Champs, his lack swimming early enough.”

of sporting stature didn’t matter, either. But he didn’t give up. A move to Stirling,

“Crashed and burned” is how he describes a university picked more for the training

dropping from fifth to 13th in the final partners than the Sports and Exercise

kilometres, but he’d headed five-time ITU degree, instilled the confidence to pursue

world champion Javier Gomez and 2014 his own path. Goodwin owes a debt to

Ironman world champ Sebastian Kienle Marc Austin, the 2014 Commonwealth

long enough to make a mark, with Ali Games bronze medallist. “I lived with him

Brownlee only just up the road. “At my and seeing the ups and downs he went

first pro race, I was just surviving,” he through, and how mentally tough he was,

recalls of Challenge Mallorca in 2017. shaped how I view my training.”

February 2021 / / 43

KIT ZONE

THE LATEST GEAR - TESTED BY EXPERTS

MEET HELEN WEBSTER NURVV
THE RUN
TEST 220’s editor is your go-to for
women’s multisport kit.
TEAM
£249.99 Will the Nurvv shed light on your running technique?
OUR
RATINGS J ust when you thought every tap into run metrics like cadence,
metric-measuring tri tool arguably it can’t match the accuracy
90+ MATT BAIRD had been invented, along of the Nurvv, which is collecting data
% strides this cutting-edge at source – in other words, your feet.
Has spent years testing tri kit insole from Nurvv, designed to give
BUY NOW and accessories for 220. you next level of insight into your As a snapshot over the testing
run technique. And, despite initial period, it seems that my technique
A GENUINE scepticism, we were impressed. changes between lightweights and
CLASS LEADER This might be one wearable that high mileage. The former, I’m
stands the test of time. seemingly more a midfoot lander;
80-89 JACK SEXTY the latter, a rear foot. Maybe that’s
% Nurvv’s USP is two smart insoles why I much prefer running off-road,
A strong age-grouper loaded with 16 sensors apiece. They albeit Nurvv’s more accurate on
IMPRESSIVE focusing on top-end gains. fit between your current insole and firmer ground.
the sole of the shoe. Each features a
ONE OF THE BEST housing that clips onto your foot Reassuringly, I no longer
YOU CAN BUY entry where a further removable over-pronate as much as years gone
sensor sits, which sends all the data by, which my less-troublesome
70-79 to your phone. We’re not huge fans right knee can vouch for, while the
% of clipping sensors to your shoe – in less said about my inefficient stride
fact, aside from triathlon laces, we length the better. Wisely, each
GOOD generally avoid it – but predictions metric includes advice on how to
of discomfort and bulk were improve that facet of technique,
A DECENT misguided. The insoles are slimline which you can work on and reassess
PERFORMER and don’t affect run tactility at all, down the line.
and while the entry attachment’s
50-69 JAMES WITTS relatively bulky, in use you don’t Unless you have certain Garmins
% feel them. The only caveat is that it or an Apple watch, you’ll have to
He’s a published author fitted plusher to our lightweight take your phone to enjoy on-the-fly
AVERAGE writing about sports science. off-road Inov-8s compared to more feedback, which isn’t ideal for some.
cushioned Brooks’ road runners. That said, you can leave your phone
IT’LL DO THE JOB at home and press the big button on
WELL ENOUGH As for how it works, you press a the heel sensor to record your run
button on each sensor that taps into before downloading and assessing
0-49 GPS that taps further into the Nurvv later on. Finally, while it’s mooted
% app on your phone. That’s pretty as rainproof, we’d avoid big puddles.
standard stuff. It’s the array of Overall, it’s a credible addition to
POOR technique data that stands out, with your tri tool line-up. Whether you
each of those sole sensors have room for more metrics
SIMPLY PUT, measuring cadence, step length, remains to be seen. JW nurvv.com
DON’T BOTHER! elevation, foot strike, degree of
pronation and training load. This is 80 VERDICTINNOVATIVE,ACCURATE
where it really performs. While the % BUTEXPENSIVEFORSOMETHING
likes of Garmin and their HRM Pro YOUWON’TNEEDEVERYSESSION

44 / / February 2021

KIT ZONE

“Each of the sole sensors measures
cadence, step length, elevation,
foot strike, degree of pronation
and training load”

February 2021 / / 45

KIT ZONE

PRO FALCON S-WORKS POWER
HOLLOW RAIL WITH MIMIC 155

£99.99 Will the Falcon see you fly? £241 Is this the answer to female saddle prayers?

Weighing in at 215g, the Falcon claims to be built The Power with Mimic comes in two sizes (143mm
for speed. Design wise it looks sleek and racy, and the 155mm here), with the latter weighing just
while the clearly marked Inox rails allow for 170g. The Mimic tech uses different types of foam
easy fitting and claim to be compatible with a variety of to match your soft tissues and minimise discomfort. The

accessories such as camera mounts and cages. Body Geometry design helps keep blood flowing to

The Falcon comes with a perineal cut-out to relieve sensitive arteries and there’s a central groove to keep

pressure in the most important areas and it does this job pressure off the most tender areas.

well. And yet, while the EVA padding claims to provide Sat upright, it provides impressive comfort to the sit

optimal support, we personally found it just too women’s bones, being wide enough to offer comprehensive
hard. The flat shape allows full movement but we bike support but with tapered edges to reduce the
were never able to find a comfy position despite chance of rubbing. Carbon structures and foam

repeated adjustments and the smooth PU material saddles layering keep vibrations to a minimum, while still

on the top that reduces friction with the rider. offering optimal rider-bike interaction and great

Pro advise this saddle is best for ‘very flexible body power transfer, particularly on the climbs.

geometry’, whereas their Turnix is for ‘flexible’ and the In a more aggressive riding position, the mid-saddle

Griffon is for ‘less flexible’. Perhaps for very flexible region felt a little too hard on the edges but, with three

riders the Falcon will fit the bill yet, with only two width widths available, a size adjustment may solve this issue.

fittings to choose from, it’s likely to divide opinion. For The shortened nose is smartly padded to offer support

fast racing, the simplicity and the freedom of movement where needed without being too wide, and avoids the

at an affordable price may make this worth a punt. But for dreaded leg chafing issue. For less aggressive or all-round

those triathletes who favour longer days on the road, or riding this saddle can’t be faulted, and really delivers on

more static positions, it may be worth looking for a perch both comfort and performance. Yet finding the correct

with more comfort in mind. Kelly Stokes pro-bikegear.com size will be crucial. KS specialized.com

73 VERDICTGOODVALUEFOR 89 VERDICTFORTHERIGHTBODY
% SHORT COURSEATHLETESBUT % SHAPE,THEMIMICISWORTHTHE
JUSTTOOFIRMFORUS HEFTYPRICETAG

46 / / February 2021

KIT ZONE

HONOR
GS PRO

£199.99 Featured-packed smart watch set to storm multisport?

T he latest releasee from tech operate with frozen or wet hands.
brand Honor, this rugged The watch was also too chunky for
smart watch gives a lot of this slim-wristed female tester and
watch with a lot of features for the we found the quick-release nylon
RRP (see online for bundles and strap a bit scratchy (although you
offers), making it an interesting can buy other options). We’d also
proposition for multisporters. This like to see more screen options in
release is aimed at adventurers and workout modes as, although the
one of the key USPs is the quoted split screen gives you loads of data,
100 day battery life in normal mode, it could be hard to focus in on the
25 days in ‘typical’ usage or 48 hours metric you wanted while training.
in continuous GPS mode – plus it
charges in just two hours – claims it The GPS proved accurate, the app
certainly lived up to in our extended easy to use and we loved the route
test period. The watch has 100 back and navigation features for
workout modes plus all the features trail adventures. The weather
we’ve come to expect from top-end content was also excellent. Beginners
offerings, including sleep, stress, will enjoy the run training plans
heart rate and a pulse oximeter. installed (it even talks as you train!),
plus you can take and answer calls
So how did the GS Pro perform in through the watch. HW hihonor.com
testing? First up,we really liked the
big, clear screen and superb 80 VERDICTAMAZINGBATTERYLIFE
graphics. It’s touch screen too, % ANDPACKEDWITHOUTDOORSY
which we easily got used to, FEATURES.HUGEWATCHTHOUGH!
although we found it a little tricky to

LEZYNE
MICRO DRIVE
PRO 800XL

£60 Off-season illumination?

Leyzne have a reputation for PREMAX
producing fine lights at decent FACE CREAM
prices and they’ve done it
again with the 800XL. It has a rugged £20.99 Beat the elements
aluminium build with more robust
securing straps than previous models. Thanks to a friend telling us we
The large central switch is easy to were looking ‘weatherbeaten’
operate and, for an added £14, (hmm) we were keen to test this
there’s the option to add a remote weather defence facial cream from
button. Charging is via a simple USB Aussie brand Premax. The cream was
set-up. There are eight different thick but easily sank into our skin
modes, which is more a criticism as it feeling fresh, not heavy. Most
adds unnecessary faff to finding importantly though, our skin
what you’re likely to need it for. The definitely felt smoother after cold
headline-grabbing 800 lumens is wintery sessions. HW premax.co/uk
bright enough that night cyclists will
be noticed and runs for 1:45hrs. On
the lowest output, which won’t cut it
for darkness, battery life is 87hrs.

AdamLeitch upgradebikes.co.uk

88 VERDICTIMPRESSIVE,SECURE 90 VERDICT TARGETED SKIN CREAM
% ANDFUNCTIONALLIGHT,IFTOO % ISALIFE SAVERFORSKIN
MANYMODESFORUS EXPOSED TO THE ELEMENTS

February 2021 / / 47

Distr buteur elite-it.com Distributeur elite-it.com Dis ributeur elite-it.com
SHIMANO BENELUX B V SHIMANO BENELUX B V SHIMANO BENELUX B V
SHIMANO BELGIUM N V SHIMANO BELGIUM N V SHIMANO BELGIUM N V
www.bikegear.cc www.bikegear.cc www.bikegear.cc

POOL GOGGLES

BUYER’S GUIDE

POOL GOGGLES
The perfect pool goggles should last thousands of laps and
feel like they’re barely there. Jack Sexty dives in and tests

eight pairs, starting at a mere £12

WORDS JACK SEXTY IMAGES STEVE SAYERS

eal stra

he gasket should Goggles tend
e soft and comfy come in one o
ut still firm enough two straps. G
o prevent water
gress. Usually for one that fe
ade from silicone the most secur
r rubber.

hile it seems wise for a goggles (look out for a big review len
triathlete to prioritise next issue), multiple Ironman world
obtaining the ideal champion Jan Frodeno says that The tint of lens
bike or a perfect pair of forgetting your goggles are on your dictated by ho
run shoes to avoid face is “the best thing that can bright your pool
expensive upgrades further down happen to you” while swimming. Smoke lenses a
the line, swimming goggles are This means no fogging, a seal that common to softe
often overlooked. Everyone has a won’t leave unsightly rings around darkness in well-
different-shaped face, so it’s going your eyes and all-round comfort leisure centre
to be a case of trial and error when from the gaskets to the straps.
you embark on your quest to find
the perfect goggles. Squeezing in the swims before
When you do find the right pair, Lockdown 2.0 began, we tested all
you can often enjoy many months goggles multiple times in a 25m
of use out of them. Additionally, pool. Close attention was paid to
with the average price on test being comfort, vision, the quality of the
£28, they’re one of the most wallet- seal and effectiveness of the anti-
friendly and lowest CPW (cost per fog treatments. We also assessed
wear) tri choices you’ll ever make. subjective features, such as the lens
Commenting on his recent and gasket shape, according to how
switch to TheMagic5 custom likely it is that they’d work for the
majority of triathletes.

February 2021 / / 49