220 Triathlon UK 01.2022

TRAIL SHOES

ON SALOMON
CLOUDVENTURE ULTRA GLIDE

£135 One of the best-looking pairs on test, the Cloudventure £130 They may look chunky with some extreme cushioning,

is part of On’s third iteration of trail shoe and it shows in the but Salomon’s Ultra Glides are actually our second lightest

tech available. We were surprised to feel a decent amount of shoe on test at only 241g (UK size 5). Designed for long

padding, especially around the collar and aeriated sole, for a distances, they stood up to the test during 20km trail runs.

reasonable weight of 253g per shoe (UK size 5.5). In action, The Contagrip rubber outsole helps to keep traction on

the Cloudventure certainly feels agile thanks to the typical, slippery surfaces and the responsive Energy Surge midsole

bouncy CloudTec lugs and Helion superfoam that cushions with rocker provides a feeling of natural propulsion when

the foot on hard terrain. Made for training on technical running. We particularly liked the quicklace system, which

trails, On claims the Cloudventure isn’t for racing but allows for easy adjustment at one pull of a toggle. Like

we’d be more than happy to lace them up for a speedy most on test here, they didn’t keep the water out but a

race thanks to the breathable upper meant

90 VERDICT SWIFT KICKS Sligshot Speedboard, 83 VERDICT CUSHY they didn’t feel soggy or
% SUITABLE FOR PAVEMENT which aids with % KICKS THAT YOU CAN clunky after ploughing
propulsion. through many a muddy
POUNDING & TECHY TRAILS on-running.com JUST SLIP ON AND GO trail. salomon.com

NEWTON RUNNING WOMEN’S
BOCO AT 6 VERDICT

£110 Slipping on Newton’s Boco 6, it’s instantly apparent that Though there was a vast variety of quality and
features among the women’s shoes on test, none of
these are the most minimal kicks on test. There’s a distinct them were cheap, ranging from £120 to £170. But
for a reliable and padded pair of trail shoes, you
lack of padding around the heel and sides, with the 3mm drop can’t go wrong with the Brooks, Merrells and
Salomons, each providing ample cushioning, midsole
making them feel fairly flat when on; not ideal for those support for impact absorption and easy adjustability. The
Salomons just edge the others on long-distance potential,
needing arch support, but great if you prefer a minimal feel. while the Merrells come top for arch support and the Brooks
for versatility as our best all-rounder in this price range.
The firmness of the shoe is thanks to Newtonium-infused
While everyone has different requirements from a shoe,
insole foam, which aims to absorb impact and provide energy the Newtons just didn’t feel supportive enough for us, the
firm materials in stark contrast with the Ons, which were
return. The multidirectional lugs took on the trails with ease, supremely comfortable when on and second-to-none for
that bouncy, running-on-clouds feel. For £5 more, the £140
but did seem to slip a bit on tarmacked roads. While the Hokas edge them on propulsion, with the Ons being our
pick for longer training miles, though both remain stellar
‘weatherised’ upper kept some splashes off, we were most off-road options. Finally, that leaves the graphene-infused
Inov-8s, which just edged the competition thanks to a
impressed with the perfect fusion of agility, grip and speed for all distances.f

79 VERDICTECO FRIENDLY recycled materials used in
% BUT NOT THE COMFIEST OR these light shoes (244g
per shoe, UK size 5.5).
MOST PROPULSIVE newtonrunning.com

January 2022 / / 51

KIT ZONE

CUTTING BEST ON
EDGE TEST

SCOTT ADIDAS
SUPERTRAC 2.0 GTX TERREX SPEED SG

£150 Scott’s small range of trail shoes has been a firm favourite £140 Once you get past the in-your-face, reflective design,

at 220 HQ over the years and the Supertrac 2.0 ably the first thing you’ll likely notice about the Terrex Speed SGs

demonstrates why. It’s easy to get a good fit, while traction is is the aggressive outsole. The 7mm lugs provide impressive

exceptional on both hard-packed trails and serious mud. traction in a range of muddy conditions, shedding mud well,

There’s a good amount of support on offer around the ankle but aren’t very well suited to short stints on tarmac. The

without being over the top, while the eRIDE midsole delivers a upper is made of a robust almost see-through mesh, which is

cushioned, efficient ride. Though, this does mean ground feel incredibly breathable and also allows moisture in and out

is limited. A waterproof Gore-Tex lining keeps the elements extremely well. There’s minimal support or cushioning but

out, but if you run hot then you’ll inevitably end up with this does mean they’re very lightweight (256g per shoe, UK

sweaty feet. All of that does come at a price though, both in size 11). We found the latter, and the 4mm drop, makes for

cost and weight, and at quite a minimalistic,

88 VERDICT FANTASTIC 419g per shoe (size 11) 90 VERDICT LIGHTWEIGHT harsh ride on hard
% OFF ROADPERFORMANCE these are the heaviest on % AND GREAT TRACTION, surfaces, but, as it’s
test. They didn’t feel like designed to, it excels on
BUT HEAVY AND SWEATY it, though. scott-sports.com BUT EXPECT WET FEET muddy trails. adidas.co.uk

SAUCONY ARC’TERYX
PEREGRINE 11 NORVAN SL 2

£115 Now onto their 11th iteration, the Peregrines are a bit of £130 Known best for its technical hiking and mountaineering

an institution in the trail-running world and we found these gear, Arc’teryx has submitted the Norvan SL 2 for this test.

very comfortable from the word go. It’s easy to get a good The ‘SL’ in the name of these shoes stands for superlight and,

fit and there was a decent amount of support on offer from at 201g per shoe (UK size 11), they’re certainly that. The light

the ankle cushioning. Traction was not an issue, with the weight is partly achieved through an ultra-thin TPU mesh

Peregrines proving skilful in a range of conditions. At 349g upper, which is just a millimetre or two thick. It makes for an

per shoe (UK size 11) they’re not the lightest, but still felt extremely nimble and breathable ride, but the compromise

nimble on trails. The upper is breathable and there’s an is a lack of cushioning and stability. The 3.5mm lugs of the

impressive balance between ground feel and underfoot Vibram outsole provide a reasonable amount of grip on mixed

comfort. A final thing to note is that two new colourways terrain, but struggle in serious mud. Instead, the Norvan SL 2

(a darker blue and an is best suited for those

87 VERDICT AN IDEAL olive colour) are 84 VERDICT SUPER LIGHT looking for a minimalistic,
% BALANCE OF COMFORT replacing the light % AND NIMBLE, BUT NOT lightweight shoe for dry,
blue shown here. hard-packed or rocky
AND PERFORMANCE saucony.com MUCH SUPPORT trails. arcteryx.com

52 / / January 2022

TRAIL SHOES

NEW BALANCE FRESH TOPO ATHLETIC
FOAM HIERRO V6 TERRAVENTURE 3

£125 While the Arc’teryx shoe has minimal cushioning, the New £125 The Terraventure 3 has the lowest drop of all the men’s

Balance option feels bulky by comparison. The result, when shoes on test here (3mm). This’ll suit minimalist fans, but the

combined with the Fresh Foam midsole, is an incredible midsole doesn’t offer the most cushioned of rides. On the flip

amount of cushioning and support. Of course, this does result side, that does mean ground feel is high, and they felt nimble

in a weight penalty (373g per shoe in the wide version, UK size despite weighing 362g per shoe (UK size 11). The toe box is also

11). We’ve found New Balance to run small in the past, but the roomy, while the lacing system ensures a great fit on the

wide version on test here fits well and allows for plenty of toe midfoot. The Vibram outsole offers ample grip on a range of

splay. Meanwhile, performance of the Vibram outsole was surfaces and the mesh upper is breathable. Meanwhile, the

good on dry, damp or rocky trails, but in proper winter sludge cushioning around the ankle cuff and tongue felt comfortable

it was left wanting due to the low profile, wide-shaped lugs. and supportive, resulting in a stable ride. However, we did

The upper proved to experience some irritation

84 VERDICT A SUPER be breathable but 82 VERDICT GREAT from the bottom of the
% COMFORTABLE AND does notably hang % TRACTION BUT AN tongue where it joins
onto moisture. to the shoe’s upper.
VERSATILE SHOE newbalance.co.uk IRRITATING TONGUE topoathletic.com

EVADICT RACE LIGHT MEN’S
TRAIL RUNNING SHOES VERDICT

£99.99 These Race Lights from Decathlon are the cheapest trail Shoe choice is a personal thing and everyone has
their own requirements. The good news is that
shoe pair on test, and yet they perform very well for the price. there’s so much choice on the market that you
should be able to find the perfct pair for you.
But let’s get the negatives out of the way. Firstly, there’s a Several shoes on test here struck the ideal balance
between cushioning, traction and a nimble ride, including
truly bizarre, irritating placement of a label on the inside Saucony, Topo Athletic and Evadict’s offerings.

of the ankle. Secondly, we felt the tongue wasn’t quite long For more cushioning, look to New Balance and Scott.
The former is the bulkiest option on test, but is well suited
or cushioned enough, which meant some discomfort from to mixing tarmac with trails. While the Scott shoes may
be the heaviest on test, they perfectly married traction,
the lacing. Elsewhere, however, the shoe strikes a decent comfort, cushioning and performance. Just be aware that
the Gore-Tex lining affects breathability and may not be
balance between cushioning, low bulk and weight very well, best suited for summer wear.

being comfortable and supportive while staying nimble on If you’re after a minimalist ride and don’t need much
support, the Arc’teryx pair could be for you. However, we
the trails. Grip from the 5mm lugs is impressive, as is a weight felt there just wasn’t enough support or grip for typical,
muddy UK trails. That said, the Adidas shoe offers an
of just 280g per shoe incredible light weight, great traction and an agile ride,
as well as the best breathability and drainage on test.
82 VERDICT LIGHTWEIGHT (UK size 11), and a 4mm
% WITH GREAT TRACTION, drop should keep the
minimalist fans happy.
BUT A FEW NIGGLES decathlon.co.uk

January 2022 / / 53

LUCY CHARLES-BARCLAY
EUROPEAN CHAMPION

70.3 ELSINORE (DK) 2021

TIME FOR A NEW RIDING FEELING: THE NEW SCHWALBE PRO ONE TT. Souplesse, the lightness
of racing cycling. Get ready for the next level and experience the incomparably smooth riding experience.

Now standard in every Pro One TT. schwalbe.com

SOFTSHELL BIKE JACKETS

BUYER’S GUIDE

SOFTSHELL
BIKE JACKETS

A snug thermal layer is an essential piece of
kit for winter riding to maintain core body
temperature and avoid an onset of the shivers.
Here we put eight thermal jackets to the test…

WORDS KATE MILSOM & ROB SLADE IMAGES STEVE SAYERS

W inter riding can be a grim
affair, especially if you don’t
have the right kit to keep you
toasty and protected from the
harsh elements. Keeping that core
temperature stable is a must, and that’s
where a good thermal jacket can make
all the difference.

All jackets on test here are softshell
options, with varying degrees of
weatherproofing. Wind and shower
resistance is a plus in unpredictable
British weather, but our priority in
testing was the warmth provided by
each jacket, as well as the comfort in the
fit and practicality when in use.

For this, we looked out for comfortable
inner linings, stretch in the fabric for a
personalised fit, secure pockets for
stuffing those essential bike snacks, and
zip garages to avoid any pinching.

If you’re venturing out without an
outer shell over your thermal layer, pick
an option with bright colourways that
will not only keep you warm, but also
safe on the roads. Looking good is
important but visibility is the new black,
so look for options with fluro or
reflective detailing for extra safety.

We’d also recommend you invest in
a good quality set of bike lights - check
out our top front and rear bike light
picks from p58.

For our test, we took four men’s and
four women’s thermal jackets for a spin
along the rolling Cotswold roads,
battling torrential downpours and those
chilly, early winter nights. Here’s what
we discovered…

January 2022 / / 55

KIT ZONE

HUUB CORE ENDURA
3 PEAKS PRO SL
FLURO 3-SEASON

88 VERDICTGREAT £159.99 As you’d expect from 92 VERDICT IMPRESSIVE £179.99 Endura’s Pro SL 3-Season
% PERFORMANCEAND Huub, the Core 3 Peaks Jacket % JACKET THAT DELIVERS Jacket is incredibly versatile. It
provides a snug race-fit. The comes with a jacket and a
WEATHER PROTECTION sleeves were an ideal length VERSATILITY IN SPADES removable PrimaLoft gilet,
and, along with the comfortable allowing you to add or remove
high collar, kept cold air out warmth as needed. The jacket
well. The material also proved itself blocked wind well, as did
to be entirely windproof and the high neck collar and close-
shed rain well too, but water did fitting cuffs. Light rain also ran
start to creep in at the seams in off the outer, but a lack of taped
sustained deluges. Two small seams means you’ll get wet in
vents on the front of the torso heavier downpours. Vitally,
are designed to help with there are large vents on the
temperature regulation but arms, torso and back that allow
didn’t have a huge impact. you to regulate your
Huub recommends this jacket temperature; Endura suggests
for use between –2°C and 13°C, between –5°C and 15°C and we’d
but the middle of that range is be inclined to agree. The jacket
where the jacket really excels. has a close fit, but there was
Three jersey pockets and a zip some excess fabric on the arms.
pocket on the rear offer decent Three jersey pockets and a zip
storage, while the bright yellow pocket take care of storage,
design and reflective detailing while reflective detailing helps
aids visibility. huubdesign.com boost visibility. endurasport.com

MEN’S

LOMO SANTINI
WINTER VEGA MULTI
THERMAL
£239 The Vega Multi costs almost
72 VERDICT LACKS £25 Yes, you read that right, 90 VERDICT EXPENSIVE 10 times as much as the Lomo,
% WEATHER PROTECTION, Lomo’s entry to this test costs % BUT IMPRESSIVE left, but the difference is stark.
just £25. Unsurprisingly, this For that extra cash, you get
BUT A GOOD LAYER means performance doesn’t WEATHER PROTECTION better fabrics, features and
quite match others here. The performance. The Polartec
fit is baggy and catches the Powershield Pro does a fine job
wind, the sleeves creep up, of blocking the worst of the
allowing cold air to creep in, weather, with cold wind and
and the collar fits loosely. rain being shed effortlessly.
There are three deep jersey Meanwhile, the high collar is
pockets and one zipped pocket, luxuriously soft and keeps cold
but when in use they sagged, as air out, as do the long, close-
does the drop tail, which is fitting sleeves. However, the
particularly baggy. That said, Vega Multi is not the most
we had no issue with the breathable and there are no
garment riding up due to its vents to help regulate your
length, and it was comfortable temperature. Although Santini
to wear and reflective strips offers a temperature range of
helped visibility. But on the 5°C to 15°C, we found it a little
flipside again, it lacked wind too warm at that top end.
and water resistance, and is Feature-wise, a dropped tail
more akin to a warm long- offers excellent protection,
sleeved jersey than a jacket. while three jersey pockets and
lomo.co.uk one zipped pocket provide
ample storage. santinicycling.com

56 / / January 2022

SOFTSHELL BIKE JACKETS

BEST DHB KEELA
VALUE MODA LIBERTY

85 VERDICTAWELL MADE, £85 DHB has been taking the 81 VERDICT A DECENT £79.95 Weighing twice as much as
% THERMAL LAYER BUT affordable tri market by storm % PRICED THERMAL LAYER the Alpkit jersey, the Liberty
since its inception, and the seems like a jacket much better
STYLE WON’T BE FOR ALL Moda is no different. Though WITH LOTS OF VISIBILITY suited to winter riding in dark
the floral pattern may not be to conditions, especially those
everyone’s taste, it’s certainly looking for a visible layer for
not a boring piece of kit. True to commuting. The four-way
size, the Roubaix fleece lining stretch StretchTec fabric is soft
feels soft but not overly stuffy, enough to feel comfortable yet
though there’s a distinct lack of is strong enough to resist wind
breathability to the jacket. and light showers. The Liberty
Wrist cuffs, full-length zip and also has built-in side zips to
silicone hem keep the layer in avoid overheating (though
place and doing its job; the unzipping these on the fly
windproof outer coating requires some skill and
protects from mild gusts, practice), a neat small zip
though it doesn’t claim to be pocket on the right arm and a
waterproof. Visibility is key for huge rear pocket. Adjustable
winter jackets, and we like the wrist cuffs keep the fit snug, but
reflective detailing along the are yet another thing to have to
back and the large rear pockets, fiddle with. The scoop back does
which can fit plenty of snacks. help to keep back spray off, but
There’s even room enough to we can’t say this felt like a
stuff your phone in the zip particularly aero jacket like
pocket if desired. dhbsport.com some of the men’s on test.
keelaoutdoors.com

WOMEN’S

PROVIZ ALPKIT
CLASSIC RHYTHM
SOFTSHELL THICKY

83 VERDICT SUPER BRIGHT £99.99 Experts in hi-vis clothing, 78 VERDICT THIN AND £59.99 Designed for cold winter
% AND WEATHERPROOF, Proviz’s softshell bike jacket % COMFY LAYER FOR spins, Alpkit’s thermal offering
focusses primarily on is the thinnest option on test, so
BUT NOT BREATHABLE protecting from the elements MILD WEATHER you’ll probably still need a thick
rather than providing a warm, jacket or gilet to layer up during
thermal layer. That being said, adverse conditions. Saying that,
you’ll soon work up a sweat due the brushed inner is supremely
to a lack of breathability; the soft and stretchy, providing a
flip side of this is that it has flattering fit with tapered seams
great weatherproofing. The and leather-look piping along
outer shell is made from triple- the three back pockets. A
layered 30D Interlock four-way dropped rear hem with silicone
stretch fabric, complete with lining stays in place and an
TPU waterproof coating that unobtrusive zip garage adds to
Proviz claims is extremely the comfort. We like the thick
waterproof (up to 20,000mm) wrist cuffs that help keep the
thanks to neatly taped seams wind out, but these could feel
and cinched wrists. Of all the restrictive to some. Alpkit
jackets on test, this would claims this jersey is ‘highly
certainly be our top pick for a wind resistant’ with the DWR
rainy ride, but we’d add an extra coating protecting against light
thermal layer underneath if showers, but we’d go for a light
venturing out in chilly overlayer if rain threatens.
conditions. provizsports.com alpkit.com

January 2022 / / 57

KIT ZONE

BUYER’S GUIDE

BIKE LIGHTS
Bike lights are vital for cranking up your
safety through winter. We test four…
WORDS JAMES WITTS IMAGE GETTY IMAGES

t raining through winter brings its own to consider when purchasing bike lights? Well, it
unique set of challenges: lack of depends on where you’ll be cycling. In urban areas,
motivation, cold weather, rain and less the lights need to make sure you’re seen by other
daylight. Those last points are vital ones, as road users. Elsewhere, they’ll need to illuminate the
they mean you’re likely to be cycling in low visibility way ahead of you.
conditions. In these times, it’s incredibly important
you take the right steps to see and be seen. While Aside from that, other things you’ll want to
high-vis clothing will help somewhat with the latter, consider include ease of use, how simple the lights
a set of bike lights is essential. are to mount, battery life, durability, value, whether
or not they’re rechargeable, how many different
With that in mind, we’ve sent our tester out into settings are available and any extra useful features.
the dark, gloomy wilds of South Gloucestershire to This was the criteria we used when reviewing the
investigate which set of lights are best suited to bike lights in this test and you can read the results on
lighting your way this winter. But what do you need the opposite page.

58 / / January 2022

BIKE LIGHTS

TOPEAK HEADLUX GARMIN

450 USB AND TAIL LUX VARIA RTL515

£46.99 and £17.99 The neat Headlux 450 front light is robust and has four £169.99 Within the hard plastic casing of this light is a radar that

modes: a high 450 lumens ( lasting 90mins); a middle 270 lumens alerts you to vehicles approaching from the rear from 140m

(3hrs); a low 135 lumens (5hrs); and a blinking mode (10hrs). Going away, sending a signal to your Garmin Edge bike, Wahoo Bolt or

between them is easy via the single grey button on top. The beam’s smartphone app. In all cases, the outer edges of the display flows

solid enough, creating an illuminated square out front, but is more from green to dark red to indicate vehicle distance. The idea’s

suited to urban riding than long, dark efforts. Rubber straps provide great away from the city, on long, dark country rides, but urban

easy and flexible tool-free mounting, and you can attach to either rides become a flashing barnstorm of red, making the alert

your bars or a vented helmet. There’s also a battery indicator on top. function almost redundant. The light itself has four modes with

The Tail Lux rear light is worth peak lumens at a flashing 65,

81 VERDICT SOLID the extra outlay, providing rear 78 VERDICTCUTTING EDGE with USB charging. There’s
% PERFORMANCE FOR A visibility Velcroed or clamped to % TECH, BUT ALSO VERY also a ‘peloton’ option if
your seatpost, helmet or saddle you’re riding with others.
SOLID PRICE bag. topeak.com EXPENSIVE garmin.com

BEST ON
TEST

LEZYNE LITE & STRIP EXPOSURE
PRO DRIVE PAIR TRACE PACK

£123 This robust pair of lights will help you ride with confidence £84.99 This set of lights punches well above its light weight. At the

through winter. Up front, the body is tough and clamps to all front, the Trace delivers up to 125 lumens in both constant and

handlebars thanks to the thick silicone strap. Eight modes range flashing modes. Depending on the setting, run time’s anywhere

from Femto (just 15 lumens that lasts for 87hrs) to its max lumen from 3hrs to 24hrs. Though the lumen level’s more to be seen than

output of 1,000, lasting for around 90mins. Clarity is impressive, to see, the max lumens on the TraceR rear light comes in at 75.

lighting country roads with ease. There are 11 modes out back, from Both lights allow you to switch between three output levels. Side

a five-lumen flash (53hrs max) to 300 lumens, lasting up to 5hrs. visibility’s impressive, too, thanks to the lens extending 7mm

Reach is impressive thanks to the 270° of illumination. The only from the tough aluminium shell. USB recharging takes less than

moot point is the rear’s fiddly 2hrs and you’ll know when the

82 VERDICT IMPRESSIVE clamping system. Both are USB 81 VERDICT A FINE SET battery’s low thanks to a traffic
% SET OF LIGHTS TO SEE chargeable with waterproofed % OFLIGHTS FOR light Fuel Gauge system.
ports thanks to silicone covers. Mounting’s simple but reliable
OR BE SEEN ride.lezyne.com COMMUTING ONLY thanks to O-rings. alpkit.com

January 2022 / / 59

BIKETEST A
S
A S
L A
L U
O L
Y T

60 / / January 2022

ALUMINIUM BIKES

WORDS MATTHEW LOVERIDGE IMAGES STEVE SAYERS

CARBON BIKES MAY HAVE A CERTAIN here’s a temptation when reviewing
ASPIRATIONAL QUALITY ABOUT premium alloy bikes to suggest they’re
THEM, BUT THE TOP ALUMINIUM particularly good ‘for a metal bike’, the
subtext being that we all know carbon is
OPTIONS ARE STILL WORTHY OF YOUR inherently better. Carbon makes sense
CONSIDERATION, SAYS MATTHEW for high-performance bikes because it’s
LOVERIDGE. HERE, HE PUTS TWO infinitely tuneable. It lets designers
UNDER THE MICROSCOPE target stiffness, strength and flexibility
exactly where they want it by using
PREMIUM different types and arrangements of
ALLOY fibres and clever lay-up methods.
BIKE TEST
Metal, by contrast, can be manipulated
to a high degree, with elaborate butting,
forming and heat-treatment techniques,
but you can’t fundamentally alter the
mechanical properties of the material
with such ease because it’s not a
composite. The truth is, none of this
matters when the bikes are this good.

The two on test here challenge
conventionally-held assumptions
about aluminium, offering performance
and specs that go head-to-head with
similarly priced carbon.

Our contenders from Bowman and
Cannondale sit in the two-to-three grand
bracket and have disc brakes. While the
Bowman offers relatively traditional
styling, the Cannondale is akin to a
modern aero superbike.

Politics and the pandemic have taken
their toll on bike prices, so a certain
recalibration of one’s sense of value is
needed for this assortment of treasures,
but we’ve been mindful of the market as a
whole with our scoring.

While nothing feels as good value as it
did a couple of years ago, the variety and
sophistication of aluminium road bikes
has never been better.

January 2022 / / 61

BIKETEST

“The CAAD13 feels
lively with an almost

springy quality”

CANNONDALE
CAAD13
Disc 105

The CAAD13 launched in 2019 with sticking doggedly with its signature BB30A from the FSA stable. While groupset-
Cannondale revamping the platform to press fit. The semi-internal cable routing matching items warm the cockles of this
focus on comfort, aero and practicality. is pleasingly straightforward, however, tester’s heart, we quite like the look of
Where the CAAD12 had a more traditional while the cockpit set-up is standard, with these and have no complaints about the
diamond-frame design, the CAAD13 no proprietary parts or complex shifting performance of their chainrings.
frameset strongly resembles integration. This means you should be The CAAD13 has mid-compact gearing
Cannondale’s ultra-modern able to add aerobars if you want to. with a 52/36 and 11-30 cassette, but the
SuperSix EVO carbon race bike. choice of a medium-cage GS 105 rear
Aesthetically, the CAAD13’s frameset derailleur means fitting a larger cassette
The CAAD13’s dropped seatstays create looks a little cheap because of the paint for steep climbs is an option. The
a smaller rear triangle for stiffness and job. We don’t mind the undisguised welds Cannondale-branded wheels are usefully
allow for greater flex through the seatpost but the colour scheme is flat. wide with 19mm internal rims, but they
and seat tube, hence improving rider can’t be converted to tubeless. A Prologo
comfort over the CAAD12. Cannondale The CAAD13 Disc’s geometry presents saddle aside, finishing kit is all in-house.
also borrowed some aero features from its no particular surprises. You might be
flagship, with the CAAD13 sporting thrown by the slacker head angles On paper the CAAD13 Disc 105 is heavy
truncated aerofoil-tube profiles for a (between 70.9 and 71.2°) across the four and averagely-specced for the money, but
claimed drag reduction of ‘up to’ 30% over smallest sizes, but these are balanced by a that all melts away when you’re in the
its predecessor. Tyre clearances have larger fork offset, producing near- saddle. Shimano 105 performs as well as
grown to accommodate 30mm rubber constant trail figures across the range
front and rear, and there are bosses for (around 58mm), so handling should be
proper mudguards too, with an optional pretty consistent – and it’s excellent. This
bolt-on seatstay bridge taking care of the 54cm bike has 384mm of reach and 555mm
upper mount at the back. of stack – pretty standard race-bike
numbers without being excessively
While a number of brands have reverted aggressive. Cannondale gives you a full 105
to threaded bottom brackets, citing groupset aside from the cranks, which are
greater practicality, Cannondale is Cannondale’s own but appear to come

62 / / January 2022

ALUMINIUM BIKES

ALSO CONSIDER ever and the shifting feels particularly We’re not convinced the CAAD13 Disc
good on the CAAD13, likely thanks to that looks like a bike that costs well over
Cannondale’s similarly shaped simple cable routing. Having said that, £2,000, but the ride is so good we’re not
carbon racer, the SuperSix Evo the CAAD13 feels lively with an almost sure it matters. The CAAD13 isn’t just a
Carbon Disc 105, has a near- springy quality under pedalling that good aluminium bike – it’s a bloody good
identical spec. But when the alloy makes you feel fast and strong. As a result, bike, full stop. We wish it came with nicer
bike is this good, can you justify the and in spite of its not inconsiderable heft, wheels and had pretty paint, but it rides
extra £500? We’d rather spend it the Cannondale is a highly effective and brilliantly out-of-the-box regardless. If
on better wheels. very enjoyable climber. In fact, it’s a you’re lucky enough to be in a position to
brilliant all-round performer, with spend an extra £500 on the carbon
accurate handling and a remarkably equivalent, we’d strongly consider opting
smooth ride that shames many more for the CAAD13 and putting the spare cash
expensive carbon bikes. towards a better wheelset.

If you’re on a significantly tighter
budget, the entry-level CAAD
Optimo 1 (£1,200) makes a lot of
sense. In top spec, this tidy-looking
alloy rim-braked road bike boasts
Shimano’s excellent 105 shifting and
an FSA chainset.

CANNONDALE CAAD13 DISC 105 CANNONDALE.COM

SPECS VERDICT

Weight 9.1kg (54cm) IT’S NEITHER CHEAP NOR LIGHT, BUT IT
Frame RIDES SO WELL YOU JUST WON’T CARE
SmartForm C1 alloy
Fork
BallisTec Carbon
Gears
Shimano 105
Brakes
Shimano 105
hydraulic disc
Wheels
Cannondale RD 2.0
rims on Formula hubs
Finishing kit
Vittoria Zaffiro Pro
Slick 25mm tyres,
Cannondale 3 alloy
stem and bar, Prologo
Nago RS STN saddle,
HollowGram 27 KNØT
alloy seatpost

HIGHS
Exciting ride quality;
useful clearances

LOWS
Weight; wheels can’t
be run tubeless

BUY IF...
You want a brilliant road
all-rounder

January 2022 / / 63

BIKETEST

Now in its third generation, the Bowman BPAOLWAMCAE N3 ULTEGRA
Palace is a stylish aluminium road bike R8000 DISC
from a small British brand that offers the
Palace 3 either as a frameset for £845 or as aggressive fit, but not so much as to
the Shimano Ultegra build tested here. compromise the bike’s racy persona.
Viewed from afar, the Palace looks
reasonably traditional, with a conventional The one standard build gets you a full
diamond frame that eschews dropped Shimano Ultegra disc groupset with a race-
seatstays and features reasonably slim oriented semi-compact 52/36 crank and a
tubes. Closer inspection reveals there’s slightly more forgiving 11-30 cassette. The
more going on. choice of a GS (medium cage) Ultegra rear
derailleur gives you the option of fitting a
The main tubes vary in profile all wider-range cassette, should the
along their length, broadening to meet mountains be calling. Bowman specs its
the bottom-bracket shell and tapered own AL24 wheelset, a nice all-rounder
head tube, but slimming towards the aluminium option with a modern 20mm
seat cluster and a skinny 27.2mm
seatpost. The seatstays are near enough
straight, but flattened slightly for
rear-end compliance, their stiffness
oriented perpendicular to that of the
chainstays in the usual manner.

When it comes to component
standards, the Palace is straightforward.
There’s nothing awkward or proprietary
about the cockpit (the handlebar will take
aerobars with a 31.7mm clamp) and
headset set-up, the seatpost is a standard
round one, and the bottom bracket is
threaded. The cables run inside the down
tube and emerge at the bottom bracket, and
there are specific ports (blanked off on this
bike) for clean Di2 routing.

The keen-eyed will notice what appear
to be mudguard mounts above the rear
axle, but there are none on the seatstays
or fork. These are indeed threaded bosses,
but they’re only there because the Palace
shares its rear dropout with the more
endurance-focused Bowman Weald,
which features full mounts and larger
clearances, and is the better choice if
guards are a priority. The Palace does,
however, fit 30mm tyres.

Bowman’s sizing runs on the smaller
side. I initially opted for a 54cm bike with
its 379mm of reach and 542mm of stack,
but test-bike availability meant I ended up
with a 56cm (388mm reach and 562mm
stack), making up the reach difference with
a shorter stem. This naturally meant a less

ALSO CONSIDER “The Palace delivers
an impressively rounded
If you want bigger Don’t want Bowman’s ride, balancing liveliness
clearances and more standard Shimano with excellent comfort”
versatility, the Weald Ultegra Palace 3 build?
Ultegra (£2,750) Why not buy the
accepts 32mm tyres 6069-T6 triple-butted
and has mudguard aluminium frameset
mounts. It’s designed (£845) and choose the
for long-distance components yourself
adventures with to create your custom-
endurance geometry. built dream bike?

64 / / January 2022

ALUMINIUM BIKES

internal rim width that gives road tyres a friendly rim width all add up to a smooth unlock additional fizz and add aesthetic
good profile. These come fitted with top- ride. That Bowman specs really good tyres appeal by swapping in more expensive
quality 28mm Continental Grand Prix 5000 only improves matters. Whether you’re wheels, but there’s nothing wrong with the
tyres, a welcome sight on any test bike, spinning gently up climbs or throwing it standard alloy ones, and the complete
although they’re not the tubeless variant, around out of the saddle, the Palace is a package is excellent.
which would be handy given the rims are willing accomplice. It’s simply a satisfying
already compatible. For an extra £695 you bike to ride whether you’re cruising for The Palace doesn’t possess the
can upgrade to carbon clinchers. pleasure or chasing seconds and apexes on Cannondale’s aerodynamics features but
a technical descent. There are any number the riding experience is similar, with the
Despite its more traditional aesthetics, of ways to make a good road bike and there CAAD13 edging just ahead in sheer
the Palace delivers an impressively are compromises inherent in any design, refinement. Comparisons aside, the
rounded ride, balancing liveliness with a but the Palace 3 just feels spot on. Bowman is a lovely bike for general road
surprising degree of comfort. It’s a pleasure riding, competitive or otherwise. It’s an
to push hard on, while the slim seatpost, We can find very little fault with elegant sufficiency of performance,
flattened seatstays and low-pressure- Bowman’s off-the-peg build. You could comfort and style.

BOWMAN PALACE 3 R8000 BOWMAN CYCLES.COM

SPECS VERDICT
AN OUTSTANDING RIDE AND A STYLISH
Weight 8.5kg (56cm)
Frame ALTERNATIVE TO THE BIG BRANDS.
6069-T6 triple-butted
aluminium January 2022 /
Fork
Full carbon
Gears
Shimano Ultegra
Brakes
Shimano Ultegra
hydraulic disc
Wheels
Bowman AL24
hand-built
Finishing kit
Continental Grand Prix
5000 28mm tyres,
Deda Zero 1 stem and
Zero 2 bar, PRO Falcon
saddle, Deda Zero 2
27.2mm seatpost

HIGHS
Ride quality; looks;
bespoke options

LOWS
Not tubeless-ready

BUY IF...
You can ignore your
carbon compulsion

/ 65

BIKETEST

OVERALL VERDICT

Aluminium bikes are pretty
incredible these days and these two
on test really drive home the point
that good design is about so much
more than a choice of frame
material. Our two contenders are
respectable performers in their own
right and offer an impressively
rounded ride. In fact, it’s hard to
choose between them.

Under duress, we’ll admit the
CAAD13 is the better frameset, but
there’s not a lot in it – the Bowman
is fantastic. At the same time, the
Cannondale’s paint job lets it down
for a bike in this price bracket. The
CAAD13 is also lower specced and
weighs a chunk more, but you
need to balance these against its
substantially lower price – £500
more than accounts for a step up the
groupset ladder and slightly nicer
wheels. Ultimately, we feel the
CAAD13 deserves the win because it
really is that good on the road.

66 / / January 2022

EXTREME TRIATHLON EXTREME TRIATHLON

21ST AUGUST 2022
DEVON TO DORSET

BRUTALEVENTS.CO.UK

Hard doesn’t come close to describing this race

It’s more a battle of survival

(UK` +H` ÄUPZOLY

essential kit

All you need to train & race, as rated by our 220 Kit Zone expert testers

SHORT 85 88 80 92 93
SLEEVED %W %M %W %M %M
TRI SUITS
HUUB DHB SANTINI STOLEN GOAt TRI-FIT
Performance is key Commit Long Course Aeron Ltd Edition Viper Sector Evo
for race tri-suits, so £119.99 Stylish and £125 Striking suit ideal £159.99 Optimised £160 Designed for £179 Standout suit for
consider chamois, good-value suit that for long-distance, with for a long bike leg, speed, with long aero all distances, aero
feels smooth and wide leg grippers and with quality chamois arms and legs, and design and ample
grippers and lightweight. large pockets. and aero panels. large rear pockets. pocket options.
pocket options. Issue 393 Issue 392 Issue 393 Issue 392 Issue 392
Fabric should also be huubdesign.com wiggle.co.uk santinicycling.com stolengoat.com tri-fitathletic.com
quick-drying and

sweat-wicking.

TRIATHLON 86 90 90 93 90
WETSUITS %M %M %W %M %W

These hit a range of Zone3 Aqua Sphere HUUB YONDA 2XU
abilities. Newcomers Vision Racer V3 Aura 2 3:3 Ghost 3 Propel Pro
£295 Great-value suit, £441.50 Striking £449.99 Excellent £579.99 Sublime £600 A very flexible,
will look for greater with 39-cell Yamamoto visuals and tech with shoulder mobility, with flexibility and comfort, yet not overly buoyant
buoyancy, especially neoprene and cuffs supple neoprene. female-designed fit with smooth lining for suit that provides top
for easy removal. Issue 391 and buoyancy panels. quick removal. performance gains.
around the hips Issue 391 aquasphereswim. Issue 391 Issue 391 Issue 391
and thighs; more zone3.com com/uk huubdesign.com yondasports.com 2xu.com

experienced
triathletes will seek

out greater flex.

ROAD 91 86 78 90 85
CYCLING % % % % %
SHOES
Boardman VAN RYSEL Specialized FIZIK DMT
Get yourself a robust Carbon RoadR 520 Torch 1.0 R4 Tempo Overcurve KR3
pair of kicks for mile £85 Bargain with full £89.99Affordable £99.99 Functional £194.99 Stylish, £235.99 Highly
munching year- carbon sole and with comfy upper and training shoe for comfortable and breathable shoe with
round. Look out for plenty of ventilation. composite sole. entry-level riders. weather-proof. impressive tech.
carbon soles, Issue 397 Issue 397 Issue 397 Issue 397 Issue 397
durable retention halfords.com decathlon.co.uk specialized.com extrauk.co.ukM chickencyclekit.co.uk
systems and
vented uppers.

TRI BIKES 78 91 85 84 91
% % % % %
The key here is
fit and comfort. giant orro cervÉlo orbea quintana roo
Remember: the Trinity Advanced Venturi Evo Tri P-Series Ultegra Disc Auro Team Etap PRsix 2
least aerodynamic £1,899 Upgrade the £2,500 A road bike £3,899 Reliable, £7,999 Nimble £9,895 If money is
thing on the bike uninspiring training given a multisport ready to race and with handling, loads of no object, then this
is you, so have a wheels and this is a makeover, with a tri plenty of adjustment adjustability and is one of the best,
bike fit to refine reliably specced and saddle, seatpost, clip- and integration for impressively light, if most refined tri bikes
affordable first tri bike. on bars and comfort. long-course tri. lacking tri storage. you can buy.
your position. Issue 382 Issue 382 Issue 380 Issue 385 Issue 383
giant-bicycles.com i-ride.co.uk cervelo.com orbea.com windwave.co.uk

68 / / January 2022 M Designed for Men W Designed for Women

KIT ZONE

TRI 69 90 74 78 92
WATCHES % % % % %

The right tri watch KALENJI COROS WAHOO POLAR GARMIN
can have you training OnMove 500 Pace 2 Elemnt Rival Vantage V2 Forerunner 945
£80 Loaded with £179.99 Coros’ best £349.99 Usable with £449 Has the key £519.99 The most
smarter and faster, features at a smart yet, a decent battery touchless transition metrics and a range of complete tri watch
resulting in greater price. Good life and all the features tracking, though could functional fitness we’ve used to date,
gains for the same syncing, but that you need at a have more analytics testing; underwhelms with tracking and
effort. Pay attention not swim friendly. winning price. for the price. as a sequel to the V1. analysis upgrades.
Issue 387 Issue 387 Issue 387 Issue 387 Issue 387
to performance decathlon.co.uk uk.coros.com uk.wahoofitness.com polar.com garmin.com/uk
analytics and

multisport features.

ROAD RUN 88 88 84 89 86
SHOES %M %W %M %W %W

A pair of light- KIPRUN 361° HOKA ONE ONE NEWTON SALOMON
weight, responsive Ultralight Fierce Rocket X Gravity 10 S/Lab Phantasm
run shoes are a must £69.99 A lively yet £140 Durable and £155 Responsive and £165 A lightning fast,
for fast racing. Look controlled, race-day 109.99 A great comfy to train in, with energy efficient, plus minimal race shoe for
out for tri-specific shoe that’s super light distance all-rounder, a carbon plate for it’s made with short-distance
and excellent value. with cushioning and added rebound force. sustainable materials. speedsters.
features like heel Issue 390 flexibility. Issue 390 Issue 390 Issue 390
loops, drainage decathlon.co.uk Issue 390 hokaoneone.eu newtonrunning.com salomon.com
361europe.com
holes and
elastic laces.

CYCLING 85 90 94 84 86
BIB SHORTS %M %M %W %W %W

A decent pair of bibs Van Rysel HUUB LE COL TRIMTEX SANTINI
will be your battle- Racer Core 3 Hors Categorie II Aero 2 Redux Instinto
hardened friend for £64.99 Lightweight , £99.99 Slick, smooth £180 Fantastic £209 Flattering and
interval sets and ventilated bibs, with and supportive, with women’s all-rounder, 199 Super aero, with stylish design, with
mesh panels for hot smooth flatlock seams with comfy, wide leg ribbed legs and wide raw-cut legs and
endurance sessions cycling. Great value. and effective wicking. grippers and straps. grippers, plus a dense honeycomb gripper.
on the bike and Issue 395 Issue 395 Issue 395 chamois pad. Issue 395
decathlon.co.uk huubdesign.com lecol.cc Issue 395 santinicycling.co
turbo. Look out for trimtex.eu
ventilation panels,
seamless designs and
wide leg grippers.

BIKE 74 70% 78 88 85
COMPUTERS % % % %
GIANT
They’ll help you BONTRAGER Neostrack POLAR GARMIN WAHOO
chart your progress Elite £149.99 Built with M460 Edge 130 Plus Elemnt Roam
£54.99 A solid model GPS and altitude £154 Competent GPS £169.99 Our favourite, £299.99 Pricey but
and get you home with ANT+, no GPS data, yet route screen with Strava Live great safety features has screen clarity, 11
again. Key for a bike and sensors need to is difficult to follow. connection; lacks and you can wirelessly data fields and great
be bought separately. Issue 388 screen clarity for size. send training plans . usability for routes.
PC is usability on Issue 388 giant-bicycles.com Issue 388 Issue 388 Issue 388
the fly, syncing trekbikes.com polar.com garmin.com uk.wahoofitness.com
capability and
navigational
features.

POOL 72 84 83 90 90
GOGGLES % % % % %

When shopping for 2XU AQUA SPHERE ZONE 3 HUUB SPEEDO
a new pair, consider Rival Clear Fastlane Venator X Brownlee Acute Fastskin Hyper Elite
anti-fog capabilities, £16 Sturdy budget £22.50 Mirrored £29 Soft gaskets with £29.99 Quality buy for £50 Expensive but
option, with clear lenses with dark tint easy adjustability and pool and open water; super comfy and
tint, visibility and lenses and wide single for bright pools, plus a smoked lens for look stylish and are secure, primed for
comfort to ensure a strap for fastening. comfy gaskets. crystal-clear visability. leak-and fog-free. marginal gains.
Issue 396 Issue 396 Issue 396 Issue 396 Issue 396
fuss-free swim. 2xu.com uk.aquasphereswim.co.uk zone3.com huubdesign.com speedo.com/uk

January 2022 / / 69

BACK ISSUES
& BINDERS

MISSED AN ISSUE?

Issue 397

Push your limits! Three
age-groupers take on their
toughest challenges yet;
How to fail like a winner;
Winter training
masterclass; Recipes to
fuel the whole family; On
test: bike shoes, smart
turbos, cold-water
swimming kit, and more!

Issue 396

Issue 395

Issue 392

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JAMES MITCHELL

P72 INDOOR
SWIMMING

JAMES WITTS

Freelance writer and former
editor of 220 Triathlon
magazine, James specialises
in sports science and
endurance training.

STEVE SAYERS P79 THE
POWER OF
P82 ASK THE PASTA!
PROF AND
KATE PERCY

is a nutritionist and keen
amateur athlete. She’s
written three books on
sports nutrition and founded
Go Bites energy balls.

GREG WHYTE GETTY IMAGES
Olympian Greg is a
preeminent authority P85 POST-
on exercise physiology CANCER
and sports and TRAINING
exercise performance.
REBECCA NEIL

Town planner Rebecca
was diagnosed with cancer
aged 38. At the time
she’d been training for
her first full Ironman.

GETTY IMAGES

January 2022 / / 71

TRAINING

(INTHEPOOL!)

THE TRIATHLON RACE SEASON HAS DRAWN TO A CLOSE BUT
THAT DOESN’T MEAN YOU CAN’T PRACTISE SPECIFIC OPEN WATER

TECHNIQUES IN THE POOL READY FOR . HERE’S HOW…

WORDS JAMES WITTS NICK MEYER & DAN BULLOCK IMAGES JAMES MITCHELL

n the face of it, open-water turning, and you can see that waiting to
swimming and pool practise outdoor strategies and skills
swimming aren’t that until late April/early May will leave you
different. You’ll front playing catch-up.
crawl or breaststroke from
start to finish, aiming to keep your body That’s why top coach Nick Meyer of
horizontal and your stroke as efficient Speedy Swimming’s here to give you
and fast as possible. But delve a little off-season open-water techniques and
deeper and the differences are stark – and drills that you can work on in the pool,
not just water temperature… before handing over to SwimforTri’s
For starters, there’s no black line to sight Dan Bullock to deliver the sessions.
and follow; instead, when swimming
outdoors you’re looking down at a murky They’re not time-exhaustive but will
abyss. That makes sighting ever-more generate impressive results when you slip
important. Then there’s the start itself. into neoprene come the spring (unless
In the pool, you can happily stand on the you’re a winter wild swimmer, or course).
bottom, psyching yourself up for the In fact, wetsuit swimming in a pool might
session to the follow; in open water, it’s all be an option for an even more specific
about staying afloat, expending as little open-water pool effort. But ask your pool
energy as possible. Throw in open-water first and be aware that you could heat
race scenarios, like slipstreaming and up swiftly unless it’s a slightly
cooler Olympic pool. Right, time
for an indoor-outdoor dip… X

72 / / January 2022

INDOOR SWIM MASTERCLASS

January 2022 / / 73

TRAINING

10 TIPS TO MASTER OPEN
WATER… IN THE POOL!

The following tips and sessions are best practised with others in a quiet
pool. That sorted, get ready to boss sighting, drafting, turns and starts!

01 SIGHT RIGHT be pulled around faster, meaning a quicker 05 NAIL THE TURNS
Open-water sighting is worthy swim time than crawling solo. This drill teaches you to turn
of a feature in its own right, but around buoys effectively in
key is that when your hand has entered 03 SHADOW THE HIPS open water. It’ll also acclimatise you to
the water, press down so that your head is Or you can ignore the feet and continuous swimming without touching
lifted out of the water to just below your hit the hips. Swim 30cm to one and pushing off the pool wall. Simply
nose. This helps to keep your head low side of a slightly faster swimmer. Breathe practise turning around the ‘T’ at the end
and, importantly, doesn’t disrupt in towards them so you know where they of the lane. It’s an easy technique, but
breathing pattern. Vary how many times are. Again, keep sighting regularly make sure you sight straight after your
you look up. yourself. You can see and sight more turn to re-align with your navigation point
effectively in this position while still ahead, which will be guided by the lane
02 FOLLOW THE FEET benefitting from the drafting effect. dividers. Try to make your turns as tight
Similar to cycling – although and fluid as possible.
not in draft non-legal races – 04 GET IN LINE
drafting in swimming can save you up to Complete a 200m circuit (1-2- 06 CLOSE YOUR EYES!
20% energy. That’s a real bonus when you 3-4) where each of you and Zig-zag swimming’s common
still have two disciplines to come. So, your friends performs one section (50m) at every race, so it’s key to
swim 30cm or so behind a slightly faster on the front of the line, before peeling off practise this drill. Push off from the pool
swimmer. Keep sighting regularly and to the back of the line. Note: you’ll need wall and during the middle 10-15m, close
don’t rely on their navigation; in other plenty of room for this drill. Key is that you your eyes to see if you can remain
words, you don’t want to keep swimming stick together so, to start with, keep the swimming straight. This highlights if your
into lane dividers. Keep one arm in front of pace relatively easy. Swim with two or stroke pulls you to one side or is uneven,
your shoulders at all times, and watch out three friends and tune into how much which you’d then be likely to do in open
for their feet or if they suddenly turn to easier it feels to sit behind someone. It’s water. A simple solution if you’re veering
breaststroke to sight. Keep as close as you really noticeable and a real motivational off-course is to sight more often – ideally
can so you don’t lose the draft and you’ll boost during the long winter months. do this if the lane’s empty, though!

74 / / January 2022

INDOOR SWIM MASTERCLASS

08 BRIDGE THE GAP
You can do this solo or with
others. Simply start off the
length slowly and then kick faster and
accelerate your arm stroke to bridge a gap.
This speed increase is a useful skill to have
for reeling the competition in so you can
enjoy the ‘free speed’ drafting effect.

07 GO AT THE GO 09 SMASH THE START
Many open-water races will start in This is an evolution of the
slightly deeper waters. That’s why, previous drill in tip number
in the pool, tread water for around 10-15secs as seven. Tread water, keeping yourself
though waiting for your race to start. Ask vertical in the water. Again, ask some
someone to shout, ‘Go!’ and swim briskly kind-hearted soul to shout, ‘Go!’ and
forwards for 10-15m. Repeat – if the person’s perform 10 powerful strokes to
happy to keep shouting, ‘Go!’ generate momentum. Unleash the
polo drill for a few strokes so you can
see. (Essentially, this is swimming
with your head up.) When it comes
to the open water, I’d advise beginners
to tread at the back of the pack or off
to the side so they’re in clear water.
More experienced triathletes, who’ll
be in the pack, should expect to have
your legs pushed down, bumped a lot
and generally have your rhythm upset.
Ah, the joys of pack swimming!

10 START HORIZONTAL
Again, this one needs some
room. Hit the horizontal and
scull with your hands, moving your legs in
and out sideways. Stay horizontal and in
the same spot. When you hear, ‘Go!’, swim
five to six fast strokes to get going. This is
a much more proficient technique than
the vertical start because you won’t be
bumped so much, your legs won’t be
pulled down and you’ll enjoy much more
space. You’ll also fall into your rhythm
much easier and faster. X

January 2022 / / 75

TRAINING

POOOLpSenE-wSaSteIOr NS

A trio of sets from coach Dan Bullock to mimic the skills needed for outdoor swimming…

76 / / January 2022

INDOOR SWIM MASTERCLASS

RACE SIMULATION ULTIMATEOWPOOLSET TOTAL SWIMMING

Benefit This session takes you Benefit Each part of the main set Benefit As the previous session.
through the stages of an open- has an open-water theme to help
water multi-loop race. Ideally do improve your race-day skill set. Warm-up Five lengths, breathing
this as a group but it also works as every fifth stroke. Four lengths,
an individual session. Warm-up Five lengths, breathing every fourth stroke… down to one
every fifth stroke. Four lengths, length, breathing your choice.
Warm-up 200m front crawl (FC); every fourth stroke… down to one
50m choice drills; 200m FC; 50m length, breathing your choice. Main set Broken down as follows:
pull buoy, no float; 200m FC; 50m
kick, no float; 50m easy. Main set Broken down as follows: Chaingang
150-300m. Everyone in the lane,
Main set Relax into a cruise swim. Breathing pattern aside from the last person, pushes
Then spike your HR with a strong 150-300m FC swum as one length off and swims slowly on each
leg section. Imagine a multi-loop breathing to the left, one length to other’s feet to the other end. The
course where you exit and return to the right, third length every third chaingang needs to be tight and
the water. As follows… arm stroke. Rest 45secs. slow to allow the last swimmer a
chance of getting to the other end
` 600m FC pull (no paddles) at Breath holding before the ‘gang’. Continue
70% effort. Rest 30secs. 150-300m FC swum with no breaths looping though until all have
` 2 x one length hard kick with a taken once the lane rope turns to red sprinted 2-3 times. Rest 45secs.
board or use breaststroke arms, or at both ends. Rest 45secs.
aquajog. Rest 30secs. Vascular shunt exits
` 400m FC swim with paddles at No-rest swim 150-300m FC swum strongly. As
75%. Rest 30secs. 150-300m FC swum continuously, you approach each deep end wall
` 2 x one length hard kick with a no touching the wall. Rest 45secs. you climb out, stand up and return
board or use breaststroke arms, or to the water. Rest 45secs.
aquajog. Rest 30secs. Sighting
` 600m FC at 80%. Rest 30secs. 150-300m swum as seven strokes Three abreast
` 2 x one length hard kick with a powerful FC then relax into two 150-300m FC swum continuously
board or use breaststroke arms. easy, sight forwards with eyes three abreast in a lane for one
Finish strong to recreate ‘running/ above surface. Rest 45secs. length hard. Rest 45secs.
exit’ to T1.
Relaxing Blind swim
Cool-down 200m cool-down, own 150-300m swum as seven strokes 150-300m swum on top of black
choice of stroke at 40% effort. FC then roll into an exaggerated line. Alternate three strokes eyes
extension position facing up, lead open with five closed. Rest 45secs.
WANT MORE? arm outstretched. Rest 45secs.
Head to 220tri.com Cool-down 200m, own choice at
Cool-down 100-200m backstroke 40% effort.
for more info on or breaststroke to relax shoulder.
these session

January 2022 / / 77

EAT BETTER, RIDE BETTER

THE FUNDAMENTALS T H E H O LY T R I N IT Y

THE HOLY 1 PROTEIN 3 CARBOHYDRATE
TRINITY
FAT
As an athlete it’s important you
fuel properly. We explain the three

key nutritional elements to help
you train stronger and recover

W hen you re putt ng your body
through rigorous exerc se good
nu rit on is more important
than ever What you eat before
and after tra n ng is crucial to
maxim se your perfo mance and
recovery and s ay healthy That
doe n t simply mean gett ng your
five a day and cu ting out junk food
and excess alcohol But despi e what
you might think getting the r ght
balance of vitam ns and m ne als in
supply of laboratory grade
supplemen s In fact it s as easy as
one wo three
are he key build ng blocks of any

the m nerals and vitam ns it needs
work you’re putting in

INCREASE YOUR UNDERSTANDING OF NUTRITION

GET IN SHAPE E AT MORE LOSE WEIGHT

EAT MORE
LOSE WEIGHT

LEARN THE RIGHT WAY TO LOSE WEIGHT

PEAK PERFORMANCE

TRAIN FOR LONGER

CARB UP THE UNREFINED WAY FOR LONGER LASTING
ENERGY AND A PLATEFUL OF NUTRIENTS! CUE
FOUR RECIPES THAT WILL KEEP ON DELIVER NG
THROUGHOUT YOUR TRAINING

PREP hotly debated topic the The truth s not all carbs are equal recipes w ll help you carb up the
10MINS H ghly ref ned processed foods unrefined way!
SERVES A idea that carbs are bad such as white b ead whi e r ce
has left many confused sugary foods and drinks are Take h s nutri ional powerhouse
4 One of the hree qu ckly absorbed into the of a recipe Red and Wild Rice
mac onutrients that form the main bloodstream prov d ng short l ved S uffed Peppers for example R ch
part of our diet along w th fat and energy release and less nut itional in vi am n C and potassium and
prote n carbohydra es are b oken benefit than wholegrain unref ned packed w th slow releas ng
down into glucose before being carbohydrates which release carbohyd a e and f bre to sustain
absorbed n o your blood and a e glucose n o the bloodstream more energy levels this dish s great in
your main source of energy in a gradua ly prov d ng not only its own r ght and can be enjoyed
heal hy d et The glucose enters longer last ng energy but also hot or co d
your body s cells w th the help of add tional nutr en s such as
in ulin It s then used for energy or protein healthy fa s fibre and Eating ca bohydrate doesn t
converted n o glycogen and stored vitam n C These four training have to mean r ce bread and
in your l ver and muscles pasta. Pulses are also a good
source of carbohydrate, along
QUINOA & LENTIL SALAD with protein and fibre. This tasty
and nourishing Flageolet and
1 Chickpea soup, contains 44g
carbohydrate per serving; a
perfect post-ride lunch with a
hunk of wholegrain bread.

Moving onto ‘double carbs’ in
my version of a Massaman Curry
with beef, butternut squash and
potato. Spooned over brown
basmati rice, you’ll get 100g carbs,
30g protein and 12g unsaturated
fat per portion. A well-balanced
(and very tasty!) fuel-up recipe for
the night before a long workout.

Our last recipe, a fresh,
colourful and highly nutritious
Quinoa and Puy Lentil Salad with
Salsa Verde, is very light on the
stomach, proving it is possible to
load up on healthy carbs without
feeling too weighed down
afterwards. Enjoy!

THE BEST FUELLING AND RECOVER METHODS

REFUEL AND REBUILD ecovery is key for us promote recovery and optimal health
cyclists so that we can They’re a great way o replenish your
TTMEFKORVHAAUEEATKRRIERNEYIPPIGTNSEEHHRERGETSFCRESMRYECIEOCOPTCSINROPPTOVBEOVOSEYSIFRTDCYEEHASFOCUOHESLAI.NNGD maintain a healthy, energy with healthy carbohydrates and
consistent routine. But also have a source of protein.
when it comes to
recovery nutrition, there are a few key Simple nut itious and great for both
nutrients we need to focus on: stamina and keeping your muscles
carbohydrates, which are essential for healthy baked beans are rich in protein
replenishing muscle glycogen (your B vi amins f b e and minerals, and are
storage form of energy); protein for low on the Glycaemic Index. But these
muscle recovery and regeneration; and Home Baked Beans are even more
plenty of vitamins, minerals and other packed with goodness than the tinned
compounds that help with muscle variety Try them as a side dish
repair (e.g. by reducing inflammation). (delicious with bangers and mash) or
With this in mind, we’ve provided four double up your portion size if you’re
recipes to help your muscles and body going for it as a meal
recover, ready in time for your next
training session. With 33g protein per por ion these
First up, this Salmon & Quinoa Salad delicious li tle Protein Pancakes pack a
is a super speedy meal to prep, perfect mighty punch using just ki chen
for a weekday recovery meal. It’s cupboard ingredien s – a great way to
packed with an equal amount of help your muscles recover after a long
protein, nutritious carbs and healthy workout or gruel ing event
fats – excellent for replenishing your
energy levels.
These flavoursome Lentil & Sweet
Potato Burgers are packed with
vitamins, antioxidants and minerals to

PACKED WITH NUTRITIOUS RECIPES

ORDER YOUR COPY TODAY

www.buysubscriptions.com/CYCLINGNUTRITION2021

or call 03330 162 138 and quote ‘Cycling Nutrition 2021 Print 1’

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Outside of free call packages call charges from mobile phones will cost between 3p and 55p per minute. All orders are subject to availability. Please allow 28 days for delivery.

TRAINING

NUTRITION

Pasta shouldn’t be reserved for carb-loading pre-race.
As one of the most versatile ingredients available, it’s the

ideal quick-meal go-to for off-season training…

IMAGES STEVE SAYERS

F resh, dried, wholewheat, shop-bought. It’s a toss-up between
standard… however it speed and nutrients, however. With more
comes, pasta ticks the fibre, minerals (manganese, magnesium
‘athlete fuel’ box with and iron) and B vitamins, wholewheat
aplomb. It’s cheap, high in pasta takes around 10-12mins. Whatever
you choose, do the following to stop it
carbohydrate and with a glycaemic index sticking: Fill the largest pan you have with
water, add a good pinch of salt and
of between 30 and 60, it’s gradually immerse the pasta when the water’s
boiling rapidly. When cooked, drain it and
absorbed into the bloodstream to help stir in a spoonful of the cooking water.

sustain your energy levels.

Made with eggs and flour, it’s the

ultimate fast food, whether homemade or

January 2022 / / 79

TRAINING

TAGLIATELLERECIPE PREP 5mins COOK 2:10hrs SERVES4
OF THE

MONTH W/ CARAMELISED ONION, TOMATOES & BACON

First up, Tagliatelle with roasted INGREDIENTS
onions and tomatoes, harissa and
crispy bacon. Onions cost next to • 2 onions • 4 tomatoes • 1 clove garlic, crushed • 1 tsp sugar • 1 tsp mixed herbs • 1 tbsp olive oil
nothing. Slow-roast them and they • 1 tsp balsamic vinegar • 400g whole wheat tagliatelle • 8 slices streaky bacon • 2 tbsps harissa
morph into caramelised • 1 tbsp capers, rinsed • 1 tbsp pitted black olives, chopped
delectableness. The same goes when
you roast cheap, normally tasteless Preheat the oven to 130°C/gas mark Drizzle with oil and vinegar and
tomatoes. Pop them in the oven Keeping the skins on, trim the top top with garlic, sugar, herbs, and
before a training ride, then once and bottom of the onions and slice season. Bake for 2hrs.
you’re back simply toss them and all in half. Halve the tomatoes. Lay
their juices into your pasta, add both on a roasting tray cut side up.
harissa for even more depth of
flavour and top with crispy bacon for Boil a large pan of salted water Drain pasta and stir in harissa,
a nicely balanced, highly nutritious and cook the pasta to packet capers and olives. Remove onions
and sustaining meal for four for instructions. Meanwhile grill bacon from skins. Add them, tomatoes
around £1 a portion. until crispy. and bacon to pasta and combine.

Tinned sardines or pilchards are a MORE MUSHROOM RAGU CREAMY AVOCADO KEEP IT SIMPLE
cheap and effective way to boost your SAUCE!
intake of omega-3 fatty acids. Try Use a mix of Mash 1 avocado with Stir in finely chopped
them in this Spaghetti with sardines NEVER HAVE A BORING mushrooms, chop chopped garlic, fresh herbs, crushed
and gremolata: a delicious lemony- PASTA DISH AGAIN really small and add a lemon juice, olive oil, garlic, a pinch of
garlicky combo, which is also a great splash of white wine salt and pepper. Stir dried chilli, salt, black
source of protein and vitamin D. and cream. Finish into pasta, add pepper, good quality
Great before a long run or ride. with grated chopped toms, basil olive oil and a little
parmesan. and toasted pine nuts. lemon juice and zest.
Next, try this Green tortellini soup
with basil pesto. This soup is best
made fresh rather than in advance
as it’s packed with green ‘al dente’
vegetables. It’s also a great way
to use up leftover brussels sprouts
(remember, they’re not just for
Christmas)! Enjoy this as an
evening meal to help replenish
glycogen after training.

Finally, this Trofie with scallops
and chorizo dish brings a little pzazz
into your pasta repertoire. A bag of
frozen scallops in the freezer and
chorizo in the fridge means you
can always rustle up something
impressive. Simple, nourishing
and light on the stomach, this is
a great meal to eat the night
before a long run or ride.

Sports nutrition cook and keen
amateur athlete Kate Percy set

publication of several sports
nutrition books, now

produces a range of
all-natural energy balls, Go
Bites (katepercys.com).

80 / / January 2022

MEDITERRANEAN EAT YOUR GREENS NUTRITION
SPANISH TWIST

SPAGHETTI WITH GREEN SCALLOP
SARDINES & TORTELLINI SOUP AND CHORIZO
GREMOLATA TROFIE PASTA
PREP 5mins COOK 10mins SERVES2 V
PREP 5mins COOK 15mins SERVES2 P PREP 10mins COOK 15mins SERVES2
INGREDIENTS
INGREDIENTS INGREDIENTS
• 25g fresh basil • 25g parmesan, grated
• 200g wholemeal spaghetti • 2-3 • 1 clove garlic, crushed • Lemon juice • 200g trofie pasta • 50g spicy chorizo,
shallots, finely sliced • 2 x 120g tins • 3 tbsps olive oil • 1 litre veg or chicken sliced • 1 green pepper, sliced • 1 clove
sardines in oil, drained • 2 tbsps capers, stock • 8 asparagus tips • 6 spring garlic, crushed • Handful chopped
drained, rinsed • 1 tbsp pitted black olives, onions, sliced into 5cm lengths • 8-10 flat-leaf parsley • 1 tbsp extravirgin olive
halved • 10-15 cherry tomatoes, halved brussels sprouts, halved • Savoy oil • 100g frozen scallops, defrosted • 1
• Pinch dried chilli flakes • Juice of 1/2 cabbage, shredded • 100g frozen peas • glass of white wine • 1 tbsp balsamic
lemon • 1 tbsp extra virgin olive oil For 125g spinach and ricotta tortellini • Zest vinegar • Pinch hot, smoked paprika
the gremolata • 1 tbsp breadcrumbs • of one lemon • Salt and freshly ground
Zest of 1 lemon • 1 tbsp chopped parsley black pepper METHOD
• 1 clove garlic, finely sliced
METHOD 1Cook the trofie according to
METHOD pack instructions. Drain and
1 Using a pestle and mortar, return to the saucepan.
1Heat 1 tsp oil in a pan over a make a pesto with the basil,
low-medium heat. Add parmesan, garlic, 2 tbsp olive oil, 2 Dry fry the chorizo in a non-
breadcrumbs and stir until golden. salt, pepper and lemon. stick frying pan for 2mins each
Remove and leave to cool. Stir in side until crisp. Add the peppers,
zest, parsley and garlic. 2 In a large saucepan, bring the sauté for 2mins. Reduce the heat,
stock to the boil before add the garlic, sauté for 30secs.
2Cook spaghetti in salted water reducing to a simmer. Add the Add the chorizo mix to the pasta.
according to pack instructions. spring onions, asparagus, brussels
sprouts and cabbage and cook for 3 Fry the scallops for 30secs each
3Return pan to a medium heat, 2mins. Add the frozen peas and side. Add to the pasta. Pour the
add remaining oil and sauté cook for a further 2mins. Add the wine and vinegar into the frying
shallots for 2mins. Add sardines, tortellini; cook for 2-3mins. pan and boil for 1min. Pour into
capers, olives, tomatoes and chilli. Season. the pasta pan, add parsley and
Sauté for 1min then add a good paprika and stir to combine.
squeeze of lemon juice and season. 3 Divide the veg and tortellini Season and serve.
between two large bowls and
4 Return spaghetti to pan, toss then spoon over the broth. Dot GO MEAT FREE Replace the chorizo
everything together, adding a pesto on top of each bowl. Grate
little of the reserved cooking water over the lemon zest. Spoon over with antioxidant-, nutrient- and
to loosen up the sauce. Serve. the last tbsp olive oil. Serve with vitamin-rich samphire.
extra parmesan and leftover
DON’T LIKE SARDINES? Cook a piece of pesto on the side.

fresh salmon, break it up into flakes and ADD SOME PROTEIN Poach an egg and
add to the pasta at the end.
carefully spoon it into the finished soup.

DIETARY PREFERENCE GUIDE P PESCATARIAN V VEGETARIAN VE VEGAN

January 2022 / / 81

TRAINING

HOW TO AVOID PROFESSOR
MEDIOCRITY GREG WHYTE

Quantity and quality can coexist in your training plan, says the Former modern pentathlon
Prof. But planning and commitment are required to avoid Olympian professor Greg
mediocrity and optimise adaptation. Here’s how… Whyte is a pre-eminent
authority on exercise
physiology and sports and
exercise performance in
the UK. But he’s probably
best known for training,
motivating and
successfully coaching
23 Sport & Comic
Relief challenges.

T he winter months are traditionally foundation of a successful season but it’s stability (dedicated sessions plus soft tissue
the realm of high training not set in stone). therapy, i.e. massage).
volumes across all three
disciplines, where we focus on Monitoring your performance and health In addition to recovery enhancement, the
gaining positive on a regular basis will help identify when interventions outlined above will assist in
improving immune function and, combined
‘over-reaching’ is becoming

adaptations in a range of ‘overtraining’. In addition to a with some simple behaviours including

performance areas, such as: tailored programme, washing hands regularly, will help reduce

aerobic capacity, strength, “You can improve optimising your recovery the risk of winter illness.
economy, and technique, to recovery by will allow you to push harder To round up, high training volumes
name but a few. for longer and maintain
optimising your training quality. during the winter months are a
While high training diet and sleep” fundamental part of a periodised training
volumes are a necessary part There are a host of ways to plan. However, it’s important to create a

of a periodised training improve recovery including: programme and adopt strategies and

programme, it does come with optimising sleep (sleep quality, behaviours that optimise recovery and

risk. Throw in busy work schedules, not just duration); optimising diet/ reduce the risk of injury and illness.

family life and the increased risk of hydration (targeting pre-session, during- Quantity and quality can coexist, but the

infection, illness and injury over the long, session and post-session nutrition, as well combination takes planning and

dark winter months, and this can lead to an as a healthy balanced diet); reducing stress; commitment to avoid mediocrity and

enforced reduction in training volume. and maintaining flexibility/mobility/ optimise adaptation.

In addition to injury and illness risk, an

obsessive drive to increase training Need advice from the Prof? Send an email to [email protected]
volume can often lead to chronic fatigue

that leads to a loss of training quality. So it’s

really important to avoid this drive to SKYNESHER/GETTY IMAGES

mediocrity, to ensure you make the most of

winter training.

Over-reaching – the use of high-volume

training blocks with sub-optimal recovery

– to increase adaptation through the

process of supercompensation is an

important part of training. Combining

fatiguing blocks of training with inadequate

recovery for short periods results in greater

adaptation following a period of recovery.

Of course, this approach comes with

important caveats. Firstly, prolonged

high-volume training without appropriate

recovery can result in maladaptation

leading to injury and illness. Secondly, the

same prolonged high-volume training can

result in a drop in training quality. The

target of high training volumes while

maintaining quality is best delivered

through a carefully-planned, individualised

training programme that can adapt in

response to the changing circumstances of

life (remember: a structured plan is the

82 / / January 2022

COACHING Q&A

THIS REFRESH AND RACE FASTER what goal you’re looking to really isn’t enough time for
MONTH’S meet from the commute; it’s this. So instead, I’d take the
COACHING Q Why should you take a training break a short distance and if you opportunity to spin your legs
at the end of the season? How do have to encounter traffic and at low intensity and save
PANEL you know that you’re ready for one? stoppages for junctions or energy for your more focused
Brian Wilson lights, then the effectiveness training sessions where you
TOM BISHOP of the training time is can go full gas.
Refresh and AAn obvious sign that you’re ready for a certainly reduced.
race faster break is that you’ve finished all the You can set your parameters
Tom is one of the races you’ve planned and there’s nothing Ideas for how to spice up the in the same way as for other
UK’s top triathletes, until the new year. So it makes sense to commute and turn it into a training and possibly include a
representing Team reset before you/your coach start/s a new training session could include heart-rate ceiling that you
England at the 2018 training plan from scratch without any some high-intensity interval mustn’t exceed, or spend some
Commonwealth interference from residual fatigue or injury. efforts of around 20-45secs, time focusing on your pedalling
broken up with 2-3mins of easy technique or cadence. But don’t
Games. A second sign to look out for is your recovery. Or, alternatively, you think of this as ‘junk miles’,
level of motivation. If training isn’t mention there’s 60m of just save the big training for
DERMOTT HAYES enjoyable anymore and you’re losing climbing, so maybe you could when you have more time.
Train to work inspiration to train then a break might be turn the uphills into an Dermott Hayes
Dermott has been due. Managing motivation is key to opportunity to ‘overgear’ and
coaching for 15 years, performing at your best. focus on building strength by TUNE INTO A NEW PB
riding in bigger gears.
is head coach at It might seem counterintuitive to stop Q What are the benefits
Be Endurance and training when you’ve spent a whole year However, if I was advising of training to music? If
the organiser of the investing in fitness, but think rationally one of my athletes on what to there are any, how does it
and ask yourself, why do you train? For do with this training time it’d enhance your performance?
Storm the Castle some, it’s a health benefit and that’s fine. be to use it as lower-intensity, Susanne Anderson
duathlon. But the chances are, for most people fat-burning, recovery-style
reading this, you want to challenge yourself rides. In the time it takes to A Running to music, a
JAMES WITTS by competing in a triathlon. ride 5.5km, if you were going to podcast or audiobook
turn it into a proper session, is something many of us do,
Tune into a new PB The challenge or goal you’ve set yourself you should include warm-up enjoying the audio
Freelance writer and could range from completing your first and cool-down time, but there accompaniment and blocking f
sprint-distance event to being competitive
former 220 editor in your age-group, regionally, nationally or YOUR QUICK-FIRE QUESTIONS
James specialises even internationally. Whatever the aim,
in sports science. you or your coach would have planned a Q Is there any 100cals less than the Q Should I use
fitness peak for the event. evidence that resting group. vitamin D this
NIK COOK training after work’s off-season?
Punctured The simple fact is that there’s only one better for you? Q What is A In short, yes.
persistence place you can go from a peak and that’s A There is. A team of hyponatremia? Vitamin D is known
Cycling writer Nik is back down, but that should be done on your researchers from A Hyponatremia is as the sunshine
a competitive terms. Coming off your peak, or simply Alabama University, when the sodium vitamin because,
multisporter who’s losing fitness, will help to keep you healthy US, examined the levels in your blood uniquely, our bodies
competed for Team and happy in the sport and shouldn’t be hypothesis that are significantly create it from direct
GB in duathlon. seen negatively. mental work below normal. As sunlight on our skin.
promotes calorie sodium’s needed for It’s why vitamin-D
It’s impossible to keep building fitness intake, based on fluid balance, blood- deficiency is common
day after day, week after week, month after greater uptake of pressure control, as in northern
month. There’ll be a point of plateau then glucose (as the brain well as efficient Europeans with an
eventual fall. This can happen in many consumes 20% of working of the neural estimated 70% of us
ways. For example, overtraining, burn-out your daily calorie and muscular system, not reaching
or just ennui. That’s why taking a break is intake, that adds up). this can lead to a optimum levels and
so important for your long-term goals and Thirty-eight university host of issues why a supplement is
fitness aspirations. No one is excluded from students were including collapse beneficial. But what
this and that includes the best athletes in randomly assigned to and even death. In strength? Well,
the world. Tom Bishop mental work plus triathlon terms, while research from
15mins rest or mental extremely rare, it’s Germany showed
TRAIN TO WORK work plus 15mins often caused by over- that over 30ng of
high-intensity drinking. That’s why 25-OH-D3 (the
Q I cycle to work every day, 5.5km exercise. Each group you must learn to circulating form of
each way. Can I extract any training could then consume listen to your body vitamin-D) in 1ml of
value out of that? I’m on a heavy as much pizza as they and, especially in the blood was sufficient
hybrid bike with solid tyres, including wished with the heat, ensure your to accelerate muscle
60m of climbing. Rachel Brown exercising group drink contains regeneration after
chowing down on sufficient sodium. injury, while levels f
AAll training is advantageous as long
as it has an objective and is executed as
you plan. So yes, there is some training
value here.

However, a 5.5km commute on a heavy
bike means that you should really consider

January 2022 / / 83

TRAINING

out the urban hum. But are there MORE QUICK-FIRE QUESTIONS
performance benefits to training to the
beat? According to myriad studies, yes. above 40ng/ml of creativity can save Q Is a cereal like
blood protected you a few pounds. Ready Brek fine
Take research out of the Netherlands against stress Save money on a for breakfast?
by Robert Jan Bood, who showed that fractures – common float and pull-buoy, A Ready Brek and
triathletes and runners can enjoy more in the running leg of for instance, by using similar options are
accurate pacing strategies if they choose triathlon. But, said an inflated bag from processed so are
the right song at the right musical the researchers, inside a wine-box, high on the
cadence to match their optimum striding maximal physical while swim shorts, glycaemic index (GI).
cadence. This sounds a deep-dig task to performance comes often reserved for Ideally, you’re after
isolate songs that’d suit your specific from levels above summer sojourns, slower-releasing,
cadence, but it’s broader than that with 50ng/ml of blood. can act as drag low-GI foods so
songs exceeding 120 beats per minute Here, optimal pants for added go for unprocessed
(bpm) recommended for high-intensity muscular force resistance and organic oats
workouts and less than that for lower, and bone health, increased power. instead. They’ll
high-volume efforts. Run legend Haile and a strong immune Trainers instead of sustain you through
Gebrselassie famously synced his run system, linked top clipless shoes and your morning
pace to the synapse-searing Scatman athletes across a pedals are fine on session much
by Scatman John. range of sports. the bike. And when better. A relatively
it comes to the run, unripe banana will
Music’s also been linked with getting Q Help me save free internet tools also have a lower
you pumped up, elevating your feelings some money! like mapmyrun GI than normal, as
of joy and sending you into an optimum A When it comes to save on expensive will dried-fruit
mindset to run hard and strong. (Just training, a little fitness watches. alternatives.
don’t get too carried away by your big
beats or you’ll hit the wall.) increasingly vulnerable to significant. I’d still be making
damage and it only takes a a grovelling call to my better
Finally, there’s research that shows hidden pot-hole to cause an half/friend/family member.
music makes exercise feel easier. That’s expensive irreparable ding.
because music creates a mood of Always, even if you’re only
excitement and joy. In turn, negative Secondly, bike handling and riding a local loop, carry the
physical aspects of exertion, like fatigue control will deteriorate as air spares needed to fix a flat or
and tension, are alleviated and you feel escapes and, no matter how minor mechanical. Walking
like you can keep going when normally carefully you’re nursing your in cleats or in your socks is no
you might not. bike home, a rolled tyre will fun and there’s really no
almost inevitably result
This distraction technique, of course, is in a close excuse for not having
a double-edged sword as that can raise encounter with the basics on you.
safety issues. That’s why it’s clearly the tarmac. Even if it’s
hard to recommend listening to music Best advice just some
while cycling, especially in the urban if you find tyre levers,
environment. Indoors, though, crank it yourself a spare
up to 11 and pedal on. stranded tube and
without a CO2
When it comes to running safely, the inflator,
there are several easy wins. The first is correct it hardly
obvious: avoid noise-cancelling kit is to takes up
headphones. A better option is make the a lot of
something like the Aeropex headphones call of shame jersey-
from Aftershokz, whose bone- home for pocket
conduction technology delivers music assistance. real estate.
through your cheeks to keep your ears However, if you’re
on alert for surrounding sounds; that Tubular tyres and
said, they’re not perfect as you have to tubeless tyres with a protective a bit absent-minded,
raise the volume through heavy insert – such as the Vittoria just stick a small saddlebag
background noise, which can be Air-Liner that some riders on with the above packed
distracting. They’re also not great for were using at this year’s in. It might not look ‘pro’
listening to the spoken word. [Look out Paris-Roubaix – can be ridden but neither does
for our top run headphones test in issue more safely ‘soft’ but risk to tottering along in your
400.] James Witts bike and body is still bike shoes or trying to ride
on a flat. Nik Cook
PUNCTURED PERSISTENCE
Need advice or help with any aspect of your multisport training and/or
QI recently got caught out mid-training racing? Simply send an email to [email protected]
with a puncture and had no kit/spares for a chance to be featured.
with me. I didn’t have to ride far, but do
you have any guidance on how to ride
with a slow puncture? Dan Collins

A If you’re running standard clincher
tyres, the bottom line is don’t. Firstly,
as the tyre deflates, your rim becomes

84 / / January 2022

IMAGE GETTY IMAGES

ʿ Post-cancer training

WOMEN’S

TRAINING REBECCA NEIL

Town planner Rebecca was diagnosed
with breast cancer aged 38. At the
time she’d been training for her
first full Ironman and is now slowly
resuming her training schedule.

For 38-year-old aspiring Ironman family. But one thing I had to learn the bike and was overtaken by
Rebecca, a cancer diagnosis came as a to accept is that cancer doesn’t literally everyone on the run.
huge shock. Here she charts her treatment discriminate. There are certain risk
and return-to-training journey… factors, but it can happen to anyone, After a few years of participating
even fit and healthy triathletes. in Olympic-distance events, I
CHECK T he 4th of March 2021 is a date completed my first 70.3 in
YOUR I’ll never forget. I had a LITTLE GUIDANCE Staffordshire in 2019. The full
BREASTS hospital appointment to Ironman in Vichy was due to be my
discuss the results of tests on a Despite being bombarded with next race, but COVID-19 put an end
Women of lump in my left breast. My doctor information in those first few weeks to that plan, so I entered Ironman
all ages are asked me what I was expecting. I following diagnosis, there appeared Cascais in 2021. When I was
advised to told him I thought it was probably a to be very little guidance readily diagnosed in March, I felt like I
check their harmless cyst, to which he available for athletes who wanted to might never achieve my dream.
breasts responded, simply, ‘No, it’s cancer.’ keep training during and after
regularly to get As he explained that I would need treatment. Don’t get me wrong, CLEAR MARGINS
to know what substantial surgery and radiation, cancer is hard on the body and
feels normal and probably chemotherapy, I sat mind, and there’s absolutely no The first stage in treating breast
for them. there speechless. One of the first shame in wanting to take it easy. cancer like mine is usually surgery
Coppafeel.org things I managed to say was: ‘I But that just wasn’t me. to remove the tumour. In my case,
is a great won’t be doing the Ironman this the cancer was locally advanced
website, packed year, then?’ I’ve been a competitive swimmer (Stage 3), meaning that it’d spread
with advice, since I was eight years old. But later to several lymph nodes in my
resources On paper, I’m about as low risk as in life, after becoming bored of the armpit. As a result, I had to have
and ideas of you can get when it comes to cancer. pool, I started to swim in open water them all removed – a procedure
how you can I’m 38, a normal weight and a and that naturally led me to known as axillary lymph node
get involved lifelong non-smoker. I’ve always marathon swimming, and then to clearance. The surgeon also had to
in raising eaten a healthy, balanced diet and multisport. My first event was the remove a lot of tissue surrounding
awareness and have no history of cancer in my London Triathlon. In a pattern that the tumour, to achieve something
fundraising. would be repeated in every race over the doctors call ‘clear margins’.
the next decade, I came out of the
water first, dropped a few places on When I came out of surgery, I
couldn’t move my arm more than a f

January 2022 / / 85

TRAINING

Her Spirit offers few centimetres and had something fatigue, hair loss, sore mouth and “Keeping active
a community called axillary web syndrome (or musculoskeletal pain – but was very helped me cope
of supportive ‘cording’) which is essentially lucky that they were well- with the stress
women who you scarring of the connective tissues in controlled by medication (22 pills and anxiety of a
can connect with. the arm. The hospital gave me on some days). Thankfully, rather cancer diagnosis”
Yoga, pilates, exercises to do every day. Those than losing my appetite it
nutrition and first few weeks were very increased, which really helped with Finishing active treatment won’t
mindset coaching frustrating, but slowly I regained energy levels, though it did mean I be the end of the road for me. For
are a huge some mobility. put on weight. the next 10 years, I need to take a
complement hormone medication called
to the training After surgery I had six rounds of Naïvely, I thought I’d be able to tamoxifen. My cancer is oestrogen
plans on offer, chemo. The infusions were initially keep up a reasonable tri training receptor positive, which means that
plus access to injected directly into my ‘good’ regime during chemo or at least do oestrogen helps the cancer cells to
women’s GPs for arm, which caused some of the enough to maintain a reasonable grow and divide. Tamoxifen works
all your medical veins to collapse. I eventually had a level of fitness. But chemotherapy by blocking the oestrogen from
questions. portacath fitted in my chest, which also destroys a lot of your ‘good connecting to the cancer cells,
was a godsend! This meant that the cells’, including the white blood which reduces the risk of the cancer
drugs could be injected straight into cells which fight infection. As my coming back. Unfortunately,
the vein above my heart, avoiding treatment took place during the tamoxifen has its own side effects
further damage to my arm. pandemic, I couldn’t go anywhere - hot flushes, nausea, fatigue and
where there were other people, dry skin – none of which are ideal if
KEEPING ACTIVE ruling out the gym and pool. I you’re trying to train for a triathlon!
couldn’t swim in open water either.
I suffered some of the common I ran a few times but was unable to RELISH THE TRAINING
reactions to chemo – nausea, reach any kind of distance without
becoming exhausted, and I found it It’s a cliché, but cancer puts
POST-CANCER TRAINING ADVICE difficult to properly hydrate. Cycling everything into perspective. Life is
was the only realistic option. too short to be doing things that you
Mel Young has been personal training for over 20 years don’t enjoy. For me, I’ve become
and is the owner and founder of Amazon24 Fitness. As my arm was still weak, I didn’t more positive and better able to cope
During this time, she’s helped many women return to think it was safe to take my bike out when training gets tough. I used to
fitness post-cancer treatment. on the roads, so I ended up have a love-hate relationship with
spending a lot of time sat on my running, but it wasn’t until I
Below are a few simple steps to help post-cancer patients get turbo – thank goodness for Zwift! I couldn’t do it anymore that I
back to some kind of training regime. Please remember that also did a lot of walking. Keeping suddenly realised what a privilege it
specific training should only be undertaken once cleared by active helped me cope with the was. Now, when it’s pouring with
your consultant. Every woman will be different depending on fatigue and manage my weight, but rain and my legs feel like concrete, I
the severity of their cancer, treatment and result of recovery. also helped with the stress and don’t wish I was inside nursing a cup
anxiety that naturally comes with a of tea. I relish it!
Create a plan if needed. This you’ve had surgery. cancer diagnosis.
with low- will encourage Bruising, red marks I’m now enrolled into Cascais
intensity workouts consistency, which or soreness are PATIENCE IS KEY 2022, giving me just under a year to
through the week in turn encourages signs that your prepare. I know it will be a
ensuring rest and progress. Create a body isn’t happy. At the time of writing, I’m still challenge, but as time goes on I’m
recovery sessions chart to see how far Listen, react by having radiotherapy, but it’s been starting to believe that it’s possible.
are planned. Track you’re progressing. getting it checked several weeks since I finished Now, when I cross that finish line,
these sessions and lower training chemo and I’ve been able to slowly it will feel like even more of an
with a diary of how Use RPE – Rate intensity or stop for resume training. For the most part, achievement. But my goals are
your body felt and of Perceived a few days until all it feels like re-training after an no longer solely race-oriented. I
whether sessions Exertion – within is clear. injury – I’ve lost a lot of fitness and want to try and add to the rapidly
felt easy or hard. your workouts to muscle strength, so I’m having to growing movement to raise
By doing this, you help set levels of If you suffer build distance and intensity up very awareness of breast cancer in
may see a pattern intensity and stick with edema slowly. But there are also extra younger women and share what
of when you felt at to them. This can (the swelling of the things to think about now. As my I’ve learned with other triathletes
your strongest and be through HR arm after lymph left arm no longer has a functioning diagnosed with breast cancer.
weakest, so you training or sets nodes have been lymphatic system, there’s a risk
can set sessions at and reps in removed), then you that fluid could build up in the Most of all, I want to show
various intensities strength work. may be advised tissues, causing an incurable people that although cancer is a
through the week, to wear a tight condition called lymphoedema. So I life-threatening diagnosis, it
slowly loading Listen to your support bandage try to avoid anything that might doesn’t have to mean the end of
sessions to see body. If you to alleviate swelling. lead to swelling or infection of the living. With patience and the right
fitness progress. feel tired, rest. You should find arm, such as rigorous exercise in advice, you can get back to what
Get yourself a Don’t get stressed that exercise hot weather or cuts and grazes. you were doing before, and maybe
good coach to help if you miss a training will help this and Chemotherapy and radiation can even enjoy it more!
you with this if you session. Fuel well, keep swelling damage the heart and lungs, so I
aren’t sure. sleep, recover and down. Make it a must be careful not to do too much
rise again the next priority to keep too soon and put strain on any vital
Set small day to tackle your shoulder organs. I just have to be more
achievable your training. joints healthy patient and more careful – not my
targets each week by introducing strong points!
for all training Look out for mobility, stability
sessions and be signs of trauma and strength
open minded around the infected exercises into your
to adapt them area, especially if programming.

86 / / January 2022

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how
was it
for you?

WATTS OCCURING

Delayed but unbowed, the SWYD Triathlon returned to Wales’
Barry Island in October for a fresh round of old-school racing.

Going international and picnic-free was Matt Baird

WORDS MATT BAIRD MAIN IMAGE NIC RUSSIL

88 / / January 2022

SWYD TRIATHLON

NIC RUSSIL

January 2022 / / 89

how
was it
for you?

olden sands and crescent bays. ALEX LLOYD JENKINS
Bright sunshine and biblical NIC RUSSIL
downpours. Compression
MEET MATT wear, carbon frames and celebrated multisport event in the
quizzical locals. An island form of the SWYD Triathlon, held
Matt Baird is a invaded by a legion of Lycra- on Whitmore Bay since 2018 and
sporting clad triathletes in early now a host of the Welsh Triathlon
October. Squint hard enough Super Series. Helped by the
chameleon, (and I mean squint pretty hard) and presence of local legend, vegan chef
racking up it could be the Big Island of Kona. and ultra-triathlete Matt ‘Pritch’
numerous tri, Yes, I know it’s only Barry Island, but Pritchard of Dirty Sanchez television
cycling and I like it, like it, yes, I do. fame, the All or Nothing Events
running medals It’s soon before 7:30am, dawn is organisers have created a healthy
and adventures debating whether to break and the spread of single, double and triple-
over the years. second biggest tidal range in the discipline races in South Wales, the
He’s also the world awaits us at the start of 2021’s flagship being the SWYD (Sleep
former features ed SWYD Triathlon. We’re called to the When You’re Dead) Tri.
at 220 Triathlon, swim start line in groups of three
who recently took athletes, the damp sand crunching “We felt triathlon was getting too
up the position beneath our bare feet. “Good to go,” serious, so we wanted to inject some
of editor of calls a race marshal and it’s a sprint fun back into events,” says head
Cycling Plus. to the Severn Estuary. We’re hit by honcho and experienced Ironman
choppy waters and tenacious Simon Webb from Barry’s rain-
currents, and the field is soon a battered Eastern Shelter the day
sprawling mess. before the race. “Pritch and myself
A distant inflatable marker decided early on that we’d only want
rocks in the wind and threatens to put on a race that we wanted to
to float to Cardiff. The colossal race ourselves, with the focus being
construction work at the Hinkley on having a laugh over intently
Point power station glows across chasing personal bests.”
the channel in Somerset. Hopefully
the luminescence isn’t radioactive Conversely, and possibly due to
or I may emerge from the water some sort of early 40s meltdown,
with 12 fingers, something I’ve decided to become (mostly)
admittedly which may help my serious after 31 triathlons since 2009
catch phase on the second lap of the in which I’ve usually languished
1.5km swim leg… around the bottom-90 projectile. It’s
time to break my 3:00:07 Olympic-
THIS CHARMING TOWN distance PB from Windsor in 2011
and escape the bottom 10% of a race.
Even though I live just over an hour Out goes the Guinness for carb-
away on the train in Bristol, I’m loading, sausage rolls in transition
ashamed to admit that I hadn’t been and my usual pre-race jalfrezi curry
to Barry Island since a Butlin’s visit (a misguided tradition as fraught
in the 1980s, with my only reference with peril as Spain’s baby jumping
point to Barry that it provided the festival – Google it!). In come deep-
backdrop for Gavin & Stacey. rim wheels and tri laces, and I even

I was expecting the Welsh
Weston-super-Mare, but what
glorious beaches await in
Barrybados. Whitmore Bay, Pebble
Beach and Jackson’s Bay all boast
glorious golden sands and
widescreen views of the Severn
Estuary, and I couldn’t find a hint of
sinking sand anywhere. There may
be a faded, possibly dilapidated,
end-of-the-line feel to the arcades
and ‘Pleasure Park’ on the seafront,
but Barry Island is certainly not
without its charms, evidenced by the
new builds on the docks and
skyrocketing house prices.

Unlike Weston across the channel,
Barry also offers an annual and

90 / / January 2022

SWYD TRIATHLON

“This is a start
on my road to

Paris 2024
Olympic glory”

ALEX LLOYD JENKINS

AARON JONES

AARON JONES

spend the evening visualising the Outlaw and Castle Triathlon
my imminent racing success. Series of races; the expansion of
Well, watching Strictly Come Ironman; the rise of GO TRI,
Dancing from my £49 travel tavern swimrun and extreme triathlons
while eating Skittles from the such as the Celtman and Brutal; and
vending machine, but it’s a start an abundance of triathlon run legs
on my road to Paris 2024 Olympic now taking place on off-road
Games tri glory. surfaces (hello the Slateman and
Croyde Ocean Tri, to name but two of
PB HUNTER’S DREAM my personal favourites).

Comparing the UK triathlon calendar And yet, much like Barry Island’s
from that summer of 2009 to now seafront itself, the SWYD Triathlon is
highlights plenty of changes the refreshingly old school – a multi-
sport has been through since lapped Olympic-distance course
the Brownlee brothers were on the on flat and fast tarmac roads. It’s a
cusp of mainstream sporting PB hunter’s dream and, for me at
success and Aldi marketing ubiquity. least in the local-heavy field, an
There’s been the establishment of international event. The accents f

January 2022 / / 91

how
was it
for you?

OFF-SEASON
RACES

NIC RUSSIL ducks me not once but thrice over a REMPSTONE
100m stretch, and I finally deliver a ROAST OFF ROAD
change entirely once my westbound verbal volley that would’ve made DUATHLON
train reaches Newport, while the Gavin & Stacey’s Nessa proud. Tidy!
bilingual signs and a smattering of I love an Aussie exit and SWYD tri This off-road
Welsh speakers offer me a hint of offers exactly that, a chance for a duathlon is set for 28
exoticism in this travel restricted quick breather and to November in Dorset
Covid-era. It might not be Kona or make this more a swimrun than a and provides a 4km
the Canaries, but it’s a thrill to be on conventional swim leg. run/18km bike/4km
the start line of the first SWYD run course on
Triathlon since 2019. Lap two offers more of the same multiple terrain.
deep-water disorder and I emerge resultstriathlon.co.uk
NEOPRENE NINJAS from the water having clocked 168
more metres of swimming than the BLACK COUNTRY
The pre-race racking and faffing is 1.5km course suggests, a sign of my TRIATHLETES
conducted in darkness and howling wonky sighting and/or the swells SPLASH & DASH
winds, with the SWYD Tri’s move we’ve experienced.
from late May to October seeing a This club-run event is
reduction in the hours of daylight. COASTLINE CORKER at Wombourne
My bike’s saddle clings for dear life Leisure Centre,
onto the transition rack as the Pork and a picnic may be off the Wolverhampton, on
westerlies batter us and triathletes menu, but my T1 time isn’t helped by 5 December and
emerge from sideroads and bike getting my hands stuck in my bike- offers a 400m pool
paths. It feels like we’re a pre-dawn jacket sleeves, an essential accessory swim/5km run.
secret society of neoprene ninjas given the early October temperatures blackcountrytriath-
going about our business not long and bracing crosswinds. Even with letes.com
after any Gavin & Stacey-themed my new-found determination to be
hen parties have climbed into bed. fast, I still potter around for 8:33mins GO TRI
before finally freeing my fingers and AQUATHLON
The 7am swim start is delayed as donning my aero road helmet. SCUNTHORPE
the sun is struggling to rise.
England’s highest cliffs of Exmoor The 40km bike leg is broken down Held on 5 December
are just about visible on the horizon into six frenetic laps. Bar the is this beginner-
and early ’90s dance music blasts out imposing Barry Docks council friendly event
of the PA, a refreshing change from building and the pretty marina, supported by GO
the Black Eyed Peas or Eye of the there’s little of scenery to note on TRI. Multiple
Tiger. We’re sent into the sea in the course unless, like my nine- distances are
batches of three and the water is year-old son, you have an available at The Pods
initially mild, the shallow depths unexplained penchant for the in Scunthorpe,
meaning most of us aqua-jog the architectural visages of Asda Lincolnshire.
first hundred metres. Once supermarkets. It’s a case of head gotri.org
horizontal, I’m slapped in the face by down and ride fast, the latter proving
the forceful swell and the field is especially difficult into the wind on GO TRI
soon scattered across Whitmore Bay. the exposed second half of each lap. MANCHESTER
AIRPORT
A fellow Olympic-distance athlete DUATHLON

Another GO TRI
event, but this one
held at the Britannia
Airport Inn. The
date is 11-12
December
and distance is
2.5km run/18km
bike/2.5km run.
gotri.org

DORNEY LAKE
CHRISTMAS
DUATHLON

This duathlon of
various distances
takes athletes around
the perimeter of the
famous venue near
Windsor on 11
December.
f3events.co.uk

92 / / January 2022

SWYD TRIATHLON

“I’m already planning a fresh
season of tri challenges and ways to
spend eight minutes in transition”

NIC RUSSIL But what joy it is to ride on 2019, and it makes my day that he
completely closed roads, flying and seemingly most of Barry have
through red lights and roundabouts come out to cheer on both friends
with abandon, the fun heightened by and strangers in the rain.
crowds lining the streets and a
marshal with a boom box playing Naturally, I’ve pressed the
Mental as Anything’s Live it Up. wrong button on my sports watch
to start the run, so it’s a case of going
I make it back into T2 after a as hard as possible once lap two
solid 1:28hrs on the bike. My T2 time arrives. I accelerate around Friars
isn’t helped by attempting to start Point House and the Old Harbour
the run leg in my bike shoes and I before a final promenade push, my
have an embarrassing run of shame head spinning like a waltzer in the
back to my kit. I now have exactly Pleasure Park. I can’t quite catch the
47mins to break my PB and it’s going familiar tattooed figure of Pritch
to be tighter than the lid of Asda’s ahead of me but cross the line in
own-brand gherkins, especially with 2:57:23 and 55th out of 88 finishers,
two exposed headlands and slippery overjoyed with my new-found
tarmac to face. mid-table obscurity.

STRANGERS IN THE RAIN It’s been a ferociously tough
couple of seasons for tri organisers
What the bike course lacks in scenic but, even after 32 races, I’m certainly
spots, the two-lap run course not bored – I’m already planning a
instantly makes up for. It’s a fresh season of new multisport
coastline corker with Watch House challenges and ways to spend eight
and Whitmore Bay en route and a minutes in transition. The ‘see you
promenade stretch circumnavigated next time’ farewells in transition
multiple times in front of raucous suggest I’m not the only one
spectators. I see an old tri friend enthused about the 2022 race
Tomos, my Kona companion from season as well. Tidy indeed!

NIC RUSSIL AARON JONES

AARON JONES

January 2022 / / 93

race calendar

Pick your races and plan your season with the 220 Knowhow event guide

IRONMAN 70.3 PLEASE NOTE: DUE TO COVID-19
STAFFORDSHIRE RESTRICTIONS, THE SITUATION WITH
RACES IS STILL CHANGING, SO PLEASE
12JUNE 2022 This beginner- REFER TO INDIVIDUAL RACE WEBSITES
friendly course traverses FOR THE MOST UP-TO-DATE INFORMATION.
England’s stunning West
Midlands countryside. Be
quick to enter, though, as
it sells out quickly.

NIGEL RODDIS/GETTY IMAGES

TRI SPEAK 2021 20GO TRI DUNHAM GO TRI AQUATHLON 20DONUT DUATHLON
MASSEY DUATHLON SCUNTHORPE SPRING (5km
Wondering what a ‘brick’ NOVEMBER (2.5km R/14km B/ (various dists). R/15km B/2.5km R).
is, or where to find your 2.5km R). The Pods Scunthorpe, Torbay Velopark,
M-dot?! Make things 13WINDSOR & ETON The Bramley Farm, Scunthorpe, Lincolnshire. Paignton, Devon.
easy with our guide AUTUMN DUATHLON Altrincham, Greater gotri.org sportivaevents.co.uk
to common tri terms… (various dists). Eton Manchester. BUCCANEER DUATHLON
College Rowing Centre, gotri.org 11GO TRI (various dists). Bucklers
Age-grouper Non-pro Windsor, Berkshire. MANCHESTER Hard, Beaulieu, Hants.
triathlete (most of us!) f3events.co.uk 21THE CHILLY AIRPORT DUATHLON challenging.events
DUATHLON (2.5km R/18km B/2.5km
Aerobic Aerobic 14HILLINGDON FAMILY (3.2km R/16km B/ R). Britannia Airport Inn, 26MUMBLES
exercise involves or DUATHLON 3.2km R). Castle Combe Wilmslow, Manchester. DUATHLON (various
improves oxygen (various dists). Race Circuit, nr gotri.org dists). Swansea, Wales.
consumption by the Minet Park Cycle Circuit, Chippenham, Wiltshire. DORNEY LAKE mumblesduathlon.com
body Hayes, West London. dbmax.co.uk CHRISTMAS
hillingdontriathletes.co.uk DUATHLON 27HARLECH
AnaerobiC How much GO TRI AQUATHLON 27-28 (various dists). DUATHLON &
energy your body SCUNTHORPE (various Eton College Rowing TRIATHLON (various dists).
can produce without dists). The Pods ESCAPE TO AFAN Centre, Dorney, Harlech & Ardudwy
using oxygen Scunthorpe, gotri.org OFF-ROAD DUATHLON Windsor, Berkshire. Leisure, Harlech, Wales.
DONUT DUATHLON (various dists). f3events.co.uk alwaysaimhighevents.com
Bilateral breathing (5km R/15km B/2.5km R, Afan Forest, near Port ROADE SPRING TRIATHLON
Breathing every plus junior events). Talbot, South Wales. 2022 (various dists). Elizabeth
3 strokes when Torbay Velopark, toughrunneruk.com Woodville School, Roade,
swimming Paignton, Cornwall. MARCH Northampton.
sportivaevents.co.uk DECEMBER letsdothis.com
Brick session When you ROCKET RACE ATLANTIS - 19IRONMAN 70.3
‘brick’ two disciplines THE ALTERNATIVE TRI 5 BLACK COUNTRY LANZAROTE APRIL
together, e.g. bike & run (2km SUP/10km cyclo- TRIATHLETES (1.9km S/90km B/
cross/5km obstacle SPLASH & DASH (4oom 21.1km R). 3GRANTHAM SPRING
DNS/dnf/DQ Did not course). Buckland, S/5km R). Wombourne Marina Rubicon, Las TRIATHLON (various
start/Did not finish/ Betchworth, Reigate. Leisure Centre, West Palmas, Lanzarote. dists). Grantham Meres
Disqualified rocketrace.co.uk Midlands. blackcountry ironman.com Leisure Centre, Lincs.
triathletes.com sbrevents.co.uk
94 / / January 2022
EUROPEAN CHAMPS QUALIFIER WORLD CHAMPS QUALIFIER BRITISH AG CHAMPS TRI ENGLAND NATIONAL CHAMPS

10DEVON DUATHLON HATCH END - HARROW TRI ADAM LAMALLE TRIATHLON THE SLATEMAN
(various dists). (400m S/17km B/3km TRIATHLON
Bicton College, Budleigh R). Harrow Arts Centre, THE SLATEMAN @ ALDERFORD
Salterton, Devon. Hatch End, Pinner. TRIATHLON 11-12JUNE Celebrate the 10th
sportivaevents.co.uk hatchendtri.com (various dists). (various dists). anniversiry of this epic Welsh
Llanberis Community Alderford Lake, endurance event with one of five
24TORBAY TRIATHLON 22CHESHIRE Centre, Llanberis, Whitchurch, Shropshire. distances on offer – super sprint,
SPRING TRIATHLON Gwynedd, Wales. uktriathlon.co.uk sprint, standard, savage or legend!
(400m S/15km B/5km (various dists). alwaysaimhighevents.com CORK STANDARD
R). Torbay Velopark, Barony Park Sports Drafting Hitching a
Paignton, Devon. Complex, Nantwich, 12ROYAL WINDSOR TRIATHLON ride on someone
sportivaevents.co.uk Cheshire. TRIATHLON else’s slipstream in the
WINCANTON TRIATHLON uktriathlon.co.uk (various dists). (1.5km S/40km B/10km R). bike or swim
(400m S/27km B/5km R). SANDBANKS SPRINT Mountbatten Square, Claycastle, Co. Cork,
Wincanton Sports TRIATHLON Windsor, Berkshire. Ireland. Intervals Intensive
Centre, Wincanton, (750m S/26km B/5km R). royalwindsortriathlon.co.uk toughrunneruk.com training using repeated
Somerset. Sandbanks Beach, DARTMOUTH TRIATHLON ABERSOCH on/off efforts
wincantontri.com Poole, Dorset. (various dists).
BLACK COUNTRY resultstriathlon.co.uk Blackpool Sands TRIATHLON M-Dot Abbreviation for
TRIATHLETES - SPRINT TRI Beach, Dartmouth. the Ironman logo - often
(400m S/20km B/ 28TAUNTON sportivaevents.co.uk (various dists). seen as a tattoo!
5km R). TRIATHLON UK UILTIMATE TRIATHLON Abersoch Golf Club,
Wombourne, (500m S/21km B/ (3.8km S/180km Abersoch, Pwllheli, Wales. Rest interval (RI) Period
Wolverhampton. 5.7km R). Taunton B/42.2km R). active.com of rest between reps
blackcountrytriathletes. School, Taunton, Devon. Alderford Lake,
com tauntontriathlon.com Whitchurch, Shropshire. 19WEST BAY T1/T2 ‘Transition 1’ (swim
WILMSLOW TRIATHLON uktriathlon.co.uk TRIATHLON to bike) and ‘Transition
(400m S/24km B/ 29UWTSD SWANSEA IRONMAN 70.3 2’ (bike to run)
6.3km R). TRIATHLON STAFFORDSHIRE (various dists).
Rectory Fields,Wilmslow, (750m S/20km B/ (1.9km S/90km B/21.1km West Beach, West Taper Reducing your
Near Manchester. 5km R). R). Chasewater Country Bay, Bridport, Dorset. training in the days just
opevents.co.uk Prince of Wales Park, Burntwood, beyondevents.org.uk before your big race
Dock, Swansea. Stafford. WILD BOAR MIDDLE
MAY swanseatriathlon.com ironman.com Time trials A set-
SOGGY BOTTOM DISTANCE & OLYMPIC distance session, where
2WINCHESTER TRIATHLON & SUPATHLON 18THE WALES the aim is to swim as
TRIATHLON (1.2km kayak or SUP/ TRIATHLON (various dists). fast as you can over the
(various dists). Kings’ 15km B/5km R). (1.9km S/90km B/21.1km National Diving & allotted distance
School, Winchester. Southsea,Portsmouth. R). Fishguard, Wales. Activity Centre,
active.com fitprorob.biz walestriathlon.com Tiddenham, Chepstow, Transition area The
Monmouthshire, Wales. place where you rack
7WESTON PARK TRI & JUNE OUTLAW HALF active.com your bike and swap kit
DUATHLON NOTTINGHAM THE NORTHUMBRIAN between disciplines
(various dists). Weston 5 RAFMAN TRIATHLON
Park, Weston-Under- (1.9km S/88km B/ 15 MAYThe UK’s ULTRA TRIATHLON V02 max A measure of
Lizard, Staffordshire. 21km R). fastest-selling the body’s maximal
alwaysaimhighevents.com Grafman Water Visitor triathlon takes (middle and full distance). ability to use oxygen to
Centre, Marlow Park, place within the Kielder Water and produce energy
8STRATFORD TRIATHLON Cambridgeshire. National Water Forest Park, Hexham,
(400m S/ 18km B/ grafman.co.uk Sports Centre for a Northumberland.
5km R). Stratford Leisure IRONMAN EUROPEAN traffic-free, fast and thenorthumbrian.com
Centre, Stratford-Upon- CHAMPS HAMBURG fun-filled day out.
Avon, Warwickshire. (3.8km S/180km B/ 26CARDIFF
uktriathlon.co.uk 42.2km R). TRIATHLON
Jungfernstieg Jetty,
15OUTLAW HALF Hamburg, Germany. (various dists).
NOTTINGHAM ironman.com Roald Dahl Plass,
(1.9km S/90km B/ Wales Millennium
21.1km R). 11-12WORLD Centre, Cardiff,
National Water Sports TRIATHLON Wales.
Centre, Nottingham. CHAMPIONSHIP alwaysaimhighevents.com
outlawtriathlon.com SERIES LEEDS MONSTER
EXMOUTH TRIATHLON (1.5km S/40km B/
(400m S/ 20km B/ 5km 10km R). TRIATHLON
R). Exmouth Rugby Roundhay Park,
Club, Exmouth, Devon. Roundhay, Leeds. (5km S/5-day B/50km R).
sportivaevents.co.uk leeds.triathlon.org Canal Side, Fort Augustus,
Loch Ness, Scotland.
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January 2022 / / 95

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DANIEL SEEX and there should be no bombing,
pushing or heavy petting.
IN IT FOR THE SWAG
Ironman races are where I tend to
After a particularly generous race in Scotland that handed out free get the biggest free gifts, like
whiskey, Brunty reflects on past goody (and some not-so goody) bags rucksacks, hats and t-shirts –
although I’m not sure ‘free’ is quite
This month we must address the Grancombinata d’Italia, and at the the right word given the average cost
of race entries.
topic of ‘race swag,’which is on my somewhat chaotic finish line I had
But it tends to be the more random
mind because I’ve just completed a a litre of wine thrust into my hand or useful race gifts that I remember
best, such as:
race and walked away with the and so many bags of pasta that I had
• Compression socks, where my calf
greatest array of gifts I’ve ever to pay an extra baggage charge on muscles were measured with
string to ensure the right size.
received in 20 years of racing. the flight home.
• A pair of tri-shorts with an insert
MARTYN Race gifts are always something of Yet even this has been trumped that was so uncomfortable that it
BRUNT a lottery, and I’ve emerged from the by the race I’ve just done – the made cycling feel like I was sitting
finish area of many an athletic ‘Dramathon,’a trail marathon in on a typewriter.
Martyn is tri’s endeavour with little more than a the Highlands of Scotland, which
foremost average plastic bag full of leaflets for my • Body wipes, which were especially
athlete and is starts at the Glenfarclas useful because since taking up
triathlon, public urination has
living proof that efforts. I remember one weekend Whisky Distillery, ends at become one of the main
hours of training occasion where, after a warrior the Glenfiddich Distillery, cornerstones of my life.
and endless forensic search through the and visits several other
new kit are no many flyers contained in distilleries along the route, • A plastic banana slicer, in the
substitute the post-race carrier I was including Cragganmore, shape of a banana, which is too
for ability. blunt to cut slices so just mashes
the banana into a pulp.
given, I realised that my Ballindalloch, Cardhu,
• A drawstring woolly hat with
goodies were a couple of sachets Tamdhu and other places of a hole in the top, which made
me look like someone had just
of muscle rub and a small packet of pilgrimage. Having completed the shaved a bison.

Love Hearts – ideal recovery items somewhat beautiful route through Another notable array of gifts I
received was after the Warwickshire
for the weary athlete. On such Speyside I was rewarded with nine – Bear Ultra, where I received a bottle
of cider, the tastiest flapjack I’ve ever
occasions I naturally try and make NINE! – miniature whisky bottles eaten and a piece of paper declaring
that a tree had been planted in my
up for this shortfall by making from the distilleries we’d passed, a name. This last gift was especially
lovely and really appeals to a person
off with as many bananas and drinks whisky glass with ‘Dinnae bottle it’ like me – someone with a draw
stuffed full of race t-shirts that I
as I can carry. etched on it, a t-shirt, a foldable cup haven’t worn in five years.

That said, I once completed a bike and a medal made out of a piece of Anyway, that’s now triathlon,
duathlon, aquathlon, marathon,
and run event in Italy called the whisky barrel. Didn’t he do well! swimathon, bikeathon and
dramathon that I’ve done. And I will
Swimming galas have typically definitely be returning to do the last
of these again, not least because I
been the events where I’ve done the drank the miniatures at the finish
and now can’t remember what the
“Swim galas have been worst in the cost vs goodies equation course looks like. Cheers!
– so much so that I’ve been known

where I’ve done the worst on occasion to liberate certain items
from poolside, and to this day my

in cost vs goodies equation” garagewallisadornedwithsigns
declaring that diving is prohibited

98 / / January 2022

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