2022-12-01 220 Triathlon

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>> SEE PAGE 26

4 / / December 2022

ZONE 3

48

KIT ZONE

We test the very latest
multisport kit to the max,
including the Garmin Pro Plus,
a waterproof backpack from
Zone3 and an Orca wetsuit

THE COLD-WATER 28 54
SWIMMING GUIDE
REMY WHITING ON STEVE SAYERS
28We speak to the UK’s STEVE SAYERS THE BOB BRUNOT
leading expert in the COVER
effects of cold on the 75
human body to make you a 68
stronger, safer outdoor swimmer

COLD-WATER
SWIMMING KIT

54From layers to gloves,
to boots and caps,
we’ve (almost) literally
got you covered this winter

OFF-ROAD RUNNING
MASTERCLASS

68Speed, strength and
fun – hitting the trails
this autumn is
guaranteed to deliver all three

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75Transform your mid-
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December 2022 / /5



Helen and model REMY WHITING
Andrew putting all
the best cold-water FROM THE EDITOR...
swimming practices
they’ve learnt to good Cold and Kona. They may be small words, but they’re by no means
use on this issue’s small topics, which is why we’ve devoted so much space to them this
epic shoot month. Kona perhaps needs no explaining. The World Championship
race of Ironman, it finally returned to its home in Hawaii for the first
time since 2019 and what a spectacle it gave us – with separate

women’s and men’s races each given space to shine, a whole range
of cutting-edge new bikes and kit, two new champions and a new
men’s course record – we couldn’t have asked for more. Cold is
something that may seem stranger in a tri mag, however, but
we’re talking specifically about cold-water swimming. Turn to
p28, though, and read our interview with professor Mike Tipton
and you might just be inspired to brave the cold! Enjoy the issue.

Helen webster, editor

EXCLUSIVE OFFER WITH FREE HOME DELIVERY /7
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to get their copy of 220 Triathlon magazine, so why
not take out a subscription? Turn to p26 to find out
how to get the magazine delivered to your door
every month. Plus, sign up today and you’ll receive
a bonus 2XU tri-suit!

December 2022 /

DIVE INTO THE WORLD OF TRI

8 / / December 2022

the After a three-year hiatus,
big the Ironman World
pic Championship returned to
its tropical home of Kailua-
Kona, Hawaii, on 6 and 8
October. For the first time
in history, the men’s and
women’s races took place
over two separate days
in a true spectacle of the
sport. Here, the legendary
3.8km swim in Kailua Bay
sees athletes make their
way out and around the
sailboat at the halfway point
before cruising homeward
alongside Kailua Pier to the
roar of the watching crowd.

DONALD MIRALLE

December 2022 / /9

The women’s pro race saw a
solo breakaway from three-time
runner-up Lucy Charles-Barclay
in the ultimate comeback-from-
injury move. The USA’s Lauren
Brandon led a chase pack of
four some 40secs down, with
Brit Fenella Langridge safely
in its folds. Langridge
would finish sixth overall.

Over 5,500 age-groupers DONALD MIRALLE
plunged into the crystal

clear depths to start their
own championship race

over the brutal course. The
archipelago of Hawaii is home

to a diverse array of marine
life, including local bottlenose
dolphins, monk seals and even

humpback whales.

10 / / December 2022

KORUPT VISION

DONALD MIRALLE

KORUPT VISION

Even at the early race-start
hour, the water temperature
settled at a balmy 27°C for the
non-wetsuit swim… warmer
than the air temperature by a

whole five degrees.

GB’s Lucy Charles-Barclay’s / 11
resumes her rightful place
as she leads out of the swim
in a time of 50:57mins – 2mins
down on her 2019 time.
But this year, strong swells
made the 3.8km course
more challenging than on
recent previous visits to
the Big Island.

December 2022 /

GETTY IMAGES/EZRA SHAW GETTY IMAGES/EZRA SHAW

12 / / December 2022 The futuristic landscape of
Hawaii offers no respite from

the intense heat and often
unpredictable weather. The
Queen K Highway between
Kona and Hawi sits directly on
top of igneous lava flow from

three of the island’s
active volcanoes.

Londoner Sam Holness made
history as the first openly
autistic triathlete to finish
Kona. With an impressive time
of 13:05:44, the 29-year-old
aims to challenge stigma
and redefine how people
think about autism and
neurodiversity.

Six years ago, Australia’s GETTY IMAGES/EZRA SHAW
Lauren Parker finished
second in her Kona age-
group. Following a bike crash
in April 2017, Parker now
competes as a paratriathlete,
winning silver at the 2020
Tokyo Paralympics. Returning
to Kona in 2022 for the first
time since her accident,
Parker set a new women’s
hand-cycle record of 12:20:35.

KORUPT VISION

As tradition dictates, some of
the male pros ventured out (two
days ahead of their own race) to
show some enthusiastic support
during the women’s bike leg.
Below is eventual men’s winner
Gustav Iden (in hat and blue
shorts, far right) and Kristian
Blummenfelt, second from left.

December 2022 / / 13

GETTY IMAGES/EZRA SHAW

Clocking the second-fastest
Kona women’s time in history
with a 8:33:46, the USA’s
Chelsea Sodaro obliterated
the competition. Here she is
moments before overtaking
Lucy Charles-Barclay to take
the lead and become only the
second mother ever to win
the historic race.

In his last-ever world
championship appearance,

2014 champion Sebastian
Kienle writes his “own happy
end of the Kona story”, winding
down his last season as a pro
triathlete in style by finishing in

the top 10 with sixth.

KORUPT VISION

14 / / December 2022

KORUPT VISION

KORUPT VISION Norway’s Gustav Iden, right,
shakes the hand of France’s
Sam Laidlow as he takes over
the lead with just four miles
left to run. The two smashed
the previous course record,
with Iden taking the tape in
7:40:24 – 11mins faster. He also
became the first male to win

on debut since 1996.

L-R: Brit Lucy Charles-Barclay / 15
claimed her fourth successive
Kona runner-up spot; the
USA’s Chelsea Sodaro
became the first female
American-born victor in 27
years and the first to win on
debut since 2007; while 2019
champion Anne Haug (GER)
finished strong in third.

December 2022 /

DANIEL SEEX

HOW Winter’s on the horizon, which of displaying the symptoms; and
TO BEAT
INFECTION raises the prospect of upper- even consuming 1g ibuprofen up to

Cold, dry air means upper-respiratory respiratory tract infections. four times daily for additional
infections are common. Recent
research looks to allay the symptoms… They’re all too common, especially temperature control.

in cycling. So, how best to deal with The authors continue to

the dreaded URTI? According recommend maintaining fluid

to research in the Journal of quick intake, with the colour of
Science & Cycling and work science your urine being a good
by Neil Heron and Ineos indicator of hydration status

Grenadiers, you should take – the lighter the colour

a multi-pronged approach. and the need to pass urine

The ideas include consuming every 1-2hrs is a good marker

1g paracetamol up to four times a day of adequate hydration.

for temperature control and pain From our experience, we’d

relief; use Vick’s 1st Defence, which also recommend using a Buff to

seems to reduce the symptoms; cover your mouth in an act of

consume zinc lozenges within a day prevention.

16 / / December 2022

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December 2022 / / 17

why
i tri

“THEY’RE
THE MOST
POWERFUL
WORDS IN
SPORT”

You may not know the name Mike CHRISTIAN PETERSEN/GETTY IMAGES
Reilly, but you’ll certainly know his
famous catchphrase. Let’s meet the
man behind the microphone…

MIKE I first got into announcing when a “The crowd starting waving to me like it’s the greatest
REILLY friend put on a 10k race here in San chanting, ‘Say it, thing she’d ever heard! The crowd
Diego. I had a bad hamstring and say it’ so I let loose” started chanting, ‘Say it, say it’ so I
Known as the Voice she said: ‘I’ve got this megaphone let loose! After the race, Dan said: ‘I
of Ironman, after 40 and a list of runners’ names, why My first year in Kona was 1989 thought that it was just for me,
years on the don’t you read them out?’ When I and I never said it. Nor 1990. But in then you started telling everybody!’
microphone the saw their reaction I realised that if I 1991 a friend from home called Dan I said: ‘At least you got it first.’
inimitable Mike were racing, I’d want someone to was racing and was kind of down. I
Reilly is preparing say my name and well done too. said: ‘Don’t worry, you’ll be an I think ‘You Are An Ironman’ are
to call time on Ironman tomorrow.’ the four most powerful words in
his illustrious Other organisers started asking sport. This is you and me out there,
announcing career, me to announce their races. The only spotters we had on the everyday people battling life, going
with Ironman New Sometimes I’d say I was running, so course used payphones on the to work, raising kids.
Zealand in they offered me 100 bucks. What?! Queen K. They’d call me and say:
December set to be To speak BS on a microphone! ‘The leader’s just gone by.’ ‘Who The best call I ever made? My son
his final event. His That’s how it got started and it was it?’ ‘I don’t know, I didn’t get in Ironman Arizona. He was
autobiography wasn’t long before I gravitated to the number.’ ‘Well, who did it look three-years-old when I started
Finding My Voice is also announcing triathlon. like?’ ‘I don’t know!’ I was on the calling out and 30 years later I’m
out now and you tower with the binoculars and bringing my son across the finish
can listen to his I’ve called over 1,000 endurance suddenly saw Dan. I said: ‘I got this line. Nothing’s topped it.
podcast at events and more than 1 million guy’ and over the microphone said:
mikereilly.net athletes across the line, so it’s a ‘You are an Ironman!’ It was just The No.1 reason to step back is to
wonder I can still talk! Kona 2022 me saying I told you so, but the be with family and friends. The
were Ironmans No.209 and No.210. crowd roared. other is I’m not 45 anymore [he
says his “70s are closer than my
Then a woman ran through, and I 60s”]. I also want to give others the
was unsure what to say, so repeated opportunity to do what I did,
‘You are an Ironman’ and she was including bringing more women
into the profession, so they can say
those four words and be as excited
about it as I was.

18 / / December 2022

ALL-NEW PARCOURS CHRONO WHEELSET

FASTER, SMOOTHER, MORE STABLE

DANIEL SEEX

KONA: TWO DAYS OR TOO DAZED?

After being on the ground to soak up the energy, Tim Heming reflects on a historic

return to Hawaii and asks whether the two-day format really is sustainable

TIM No matter how much the world And yes, 7:40hrs! It’s been three ecosystem as sensitive as the
HEMING changes, this race ain’t leaving this years since we were last in Hawaii and endangered coral of Kailua Bay itself.
Big Island any time soon. This was the given the finish times you might have
Cutting through Ironman machine in full effect, BIG thought it was a decade. The pro races Then there are the locals. When
the spin of tri to BOLD BRANDING and generating delivered different yet ground- M-Dot rolls out of town, what will they
address the issues more energy than the grumbling breaking stories that should reach think? A resident – and volunteer – I
that matter, Tim is volcano on Mauna Loa. beyond triathlon. spoke to believed the island’s
a sports journalist population was split 50-50 over
who has written If you love triathlon, being in this A first home winner in 26 years for embracing The Ironman – as they still
extensively on bubble is intoxicating. The legends Chelsea Sodaro, who gave birth 18 call it – in previous years, but that
triathlon for the more ill-feeling was creeping in.
national press.
The complaint is both the
of long course mix freely; months ago. Ten men under disruption and (lack of) economic
benefits trickling down far enough.
three-time champion Jan state 8hrs on the men’s side as the Ironman tries to mitigate and says its
Frodeno even put in a shift at of Norwegians made everyone Foundation distributed $275,000 in
the aid stations. play raise their game. “charitable giveback” to non-profit
initiatives and groups in the Kailua-
This is what people pay But could the island handle Kona community. This may be an
unwritten contract to get those
thousands to be immersed in it? With the same two-day community groups volunteering en
masse at the event. Fair enough. It
and invest many thousand more to format – women on Thursday, men happens, but it may just have to
happen some more moving forward.
qualify for in the first place. on Saturday – already locked in for
I asked 2014 champion Sebastian
Completers jog in next to nothing 2023, athletes will be numbering Kienle in his final race here how he’d
like to be remembered – “as someone
along Ali’i Drive. Competers stay well 5,000 and need a cast of thousands who respected the island.” If Hawaii is
going to continue to play host to a
away until race day. But whatever your more to support. two-day world champs, that’s the
yardstick by which Ironman’s entire
goal, the Aloha spirit is welcoming. The cost may mean the standard organisation will be judged.  

“You Are An Ironman”, says announcer drops among the amateurs, but that

Mike Reilly (for the last time here) won’t be Ironman’s chief concern. The

whether you clock 7:40hrs or 16:59hrs. shortage of volunteers will be.

Ironman could make no secret of the

“Ironman has to walk the fact as stretched-out aid stations
tightrope of people seeing creaked under demand.

Volunteers are the lifeblood of this
event. Ironman has to walk the

value and not exploitation” tightrope of people seeing value in the
role and not exploitation. It’s a delicate

20 / / December 2022



FA0 DAVID FURZE Clare (third from the left, middle
220 row), who suffers with severe nerve

Your emails damage, has defied all the odds to
& pictures continue competing

star A FORCE FOR GOOD “My wife was told Soon, we reached the one and
letter that she would only small uphill section where I
Multisport competition can never return to caught up with him and told him his
Got an opinion provide challenges and obstacles in work or ride a zip is open. He started to reach down
to share? Then varying forms. Whether you’re bike again” and fiddle with it. Meanwhile, I
email us at fao220 competing in your first event or in started the slight downhill.
@220triathlon.com Kona. It can also provide an UPDATE ON DAPHNE PLEASE
incredible focus for good. I was up on 40km/h speed when I
There was an article in issue 365 of heard a loud thud. I glanced back
My wife Clare qualified for her 220 Triathlon featuring Daphne Belt, and I saw that he’d mounted the
age-group in 2019 and was excited which was inspirational for older kerb and tumbled off his bike! ‘I
to put on the tri-suit and compete at triathletes. Is it possible to do an should stop, I should go back, he
the 2020 Worlds and European update, assuming she is still crashed, I should find a marshal, I
Champs. But then, as a consultant competing? Tony Tinsley should go back!’ My thoughts were
doctor, she was really hit hard by the rushing, but my bike was getting
pandemic. This was the tip of the Daphne Belt replies: How kind of your further and further from the scene.
iceberg, though. reader Tony to enquire after me. Yes, I
am still triathloning as busily as ever, I felt miserable. If I hadn’t called
On New Year’s Eve 2020 she fell ill including the European Age Group out the open zip, he might have lost
with viral meningitis. She further Championships in Munich, in August. his phone, but he wouldn’t have
contracted Covid, which has led to That was actually on my 83rd birthday, crashed. Then I realised there was a
permanent nerve damage that has which was fun. I did my first Ironman turn-back point. I pushed as hard as
effected everything from her ability race in Lanzarote, as well, and I could and in less than five minutes,
to be in the sun to her balance. Clare qualified for Hawaii, which I’ve I was back at the accident.
was told that she would never return already done twice. In total, I’ve done
to work or ride a bike again. 18 races at that distance, and I’ve lost There was nothing there! No sign
count of the number of 70.3 races. My of him. Then 20 minutes later the
However, the idea of racing for GB husband Steve has done well over 30 same guy overtook me! He had
provided incredible motivation, and full Ironmans! Keep on keeping on and bruises on his arm and legs, but he
she’s now back working and has be kind always, Daphne. was stronger and faster than before.
competed for GB at the 2022 World
Triathlon Long Distance Champs FIVE MINUTES OF AGONY His empty saddle bag was wide
and the 2022 Multisport open with a broken zip, and his
Championships. She deserves a I did Cotswold113 earlier this year as belongings were stuffed in his
huge amount of credit for this my first middle-distance triathlon. pockets. I tried to keep up and
incredible achievement. David Furze Around halfway into the bike, a chap apologise, or at least ask how he was
in his fifties overtook me. As he feeling, but he was way too fast!
220 replies: Thank you for sharing passed, I saw his large saddle bag zip
Clare’s story with us, David. We’re was wide open and his phone was I remembered his race number
blown away by her drive in the face of already hanging out of it. and looked him up afterwards, he
such adversity. Wishing Clare all the beat me by 12 minutes. Agony
best for her future races. over. Csaba Gulyas 

STAR 220 replies: Wow Csaba, what a
LETTER stressful bike leg you had at the
Cotswold113! For what it’s worth,
WINS though, we think you did the
right thing.
BATTLE READY FUEL PEAK
PERFORMANCE BUNDLE WORTH £130.95

BATTLEREADYFUEL.COM

22 / / December 2022

your
INSTAGRAM TRI
PICTURES Tag your
pictures
#220gram

WORTH A THOUSAND WORDS

01 02 03

04 05 06

07 08 09

1 @gemma_triathlon Not going to lie, I’m pretty 3 @alex_clare_h Spent the day doing my Birmingham CC clubmates decided to ride the
proud of myself today. I smashed it doing 5:44! favourite things – swimming and eating cake in route unofficially @emilie_e_todd
#ironman70.3erkner beautiful Scotland 7 @betheardley Do Team Eardley do another
2 @billyconnor3904 What a weekend! Saturday 4 @tri_dad86 An eight-hour drive to Weymouth to relay? We’d better have a chat with the boss 
morning at 4:19am, we welcomed our beautiful race Ironman Weymouth 70.3 8 @shaun_tris_and_runs #nationalfitnessday 10-mile
little girl into the world. Hannah gave me the 5 @skidders01 Nice little test for the newbie [bike] TT at Croft Circuit tonight
green light to race Ironman and so I left Cardiff 6 @pete_the_triathlete With the  9 @bkr_bex It’s TeamGB time again but this time
and raced to Tenby for the race on Sunday! @tommygodwinchallenge cancelled, some of the Bilbao for the European Middle Distance Champs

December 2022 / / 23

FEATURE

Q&A LAURASIDDALL

SUPER SID 220: Tell us about your background.
Laura Siddall: Mum was a maths
IMAGE GETTY IMAGES AFTER TWO TOP-10 FINISHES IN teacher and dad an engineer, as are
THIS YEAR’S IRONMAN WORLD two of my three sisters, so I studied
CHAMPIONSHIPS, GB’S LAURA mechanical engineering and joined
SIDDALL IS RIDING HIGH. WE the grad scheme with Shell, moving
CAUGHT UP WITH THE 42-YEAR-OLD out to Australia on a two-year
FORMER CORPORATE HIGH-FLYER assignment where I found triathlon.
THE DAY AFTER HER BEST KONA I left Shell but ended up staying out
RESULT TO DATE… there and eventually moved into
management consultancy.
INTERVIEW TIM HEMING
220: How hard was it to give up
T he idea of giving up the 9-5 the corporate career?
for a career in pro sport LS: Firstly, I was brought up with
might be an appealing traditional values – GCSEs, A Levels,
one. But how many of us go to university, and sport looked
would really risk quitting great on the CV as a hobby when it
the well-paid corporate world at the age came to getting a real job. Secondly,
of 34 to go for it? there’s the financial security. I didn’t
know whether triathlon was going to
For Laura Siddall – known to her work. I’m normally risk averse, but
mates as Sid – that question was easy to having always played sport growing
answer. While the pension pot might be up but never given it full attention,
bigger had she remained a management with triathlon it was now or never. In
consultant, there are no regrets on that respect it was easy.
taking a decision that’s enriched every
other aspect of her life. 220: What is it that you love
about the sport?
A five-time iron-distance champion, LS: The community. Everyone has
including a hat-trick at Ironman their own story, and I love going to
Australia, 2022 has peaked with two races and meeting people. I walk
top-10 finishes in this year’s Ironman down the street here [in Kona] and
World Championship double-header. say hello to people I haven’t seen for
That would be classed as an Indian years, or others come up and
summer for many 42-years-old. For introduce themselves as a friend of
Siddall, it’s as if she’s just getting X, Y and Z.
started, as 220 found out when
sitting down with her in the King 220: How important was it that the
Kamehameha hotel the day after women had a standalone pro race in
racing in Hawaii. Hawaii this year?
LS: Really important. Listening to
people today [the day after the race]
they got to see a race they’d never
seen before. It’s always been
sandwiched between men’s races, so
I think it was quite an eye-opener.

“I never thought I’d be saying I’ve had two top 10s in two world
championships. But to be top 10 in Kona, in these conditions, with
the standard of these women, and at 42, I’m super stoked with that”

24 / / December 2022

LAURA SIDDALL Q&A

sid’s

top tri
tips

Affectionately known as Sid to her
peers, Laura shares a few of her top
tri tips and her favourite session…

DON’TLETAGE DEFINEYOU!

Don’t think about it! Don’t let it
define you and stop you pushing
your limits. In general, endurance
gets better as you get age and
triathlon always gives you an
opportunity to achieve

KORUPT VISION amazing, a different field, different cLaura Siddall HOWTO SWIM DRAFT LIKE A PRO
race and probably a course that suited runs home
Next year it will be female-only on me better. But to be top 10 in Kona, in at the 2022 • Sit behind rather than to the side as
Thursday so I think that’s a great these conditions, with the standard Ironman World it tends to slow you both down
move as well. But while it was nice of these women, and at 42, I’m super Championship to
racing first, I would like to see it stoked with that. Give me a couple of finish 10th with a • Still sight in case they’re swimming
switching because there will still be days and I’ll pull my race apart and time of 9:07:49 off course
more eyes on the Saturday race. think I could’ve done better, but at
the moment I’m riding the high. • Learn to sense when they might
220: What’s the atmosphere been surge
like in Kona this year? 220: Why did you join the athlete
LS: It just feels different when it’s board of the Professional • Don’t tap the feet too many times
here. You see what this race means Triathletes Organisation?
to so many people. The excitement LS: I want to leave it in a better place • Follow the bubbles!
of having the two-day format and than when I joined. I supported the
history being made was pretty cool. PTO when it started because I saw the SID’STOP SWIM SESSION
There’s certainly been that magic need for an athlete body and the
that draws everyone to the island. opportunity came to put myself Get a group of you together and
forward to be nominated. I wanted to swim 400m in the pool where you
220: Should the Ironman World represent the athlete voice and make follow each others’ toes and rotate
Championship remain in Hawaii? things better for the professionals every 100m. When you’re leading,
LS: I think St George showed we can coming through. As pro athletes, throw in a fast 25m on one of the
have a great World Championship we’re in a much better place because lengths. Those behind don’t have a
race outside of Kona and I speak of the PTO and the work they’re warning – but have to react.
broadly for the pros that they would doing. Triathlon is a solo focused
be happy for it to be moved around. sport and has to be for athletes to be partnerships with Challenge Family
While Kona used to suit a certain type successful, but now we’re trying to to have collection points for
of athlete, I think we might be seeing get everyone together as a team. unneeded kit at their races, and with
a changing of the guard. A lot of Neuff Athletic in the UK where we’ve
rookies are coming in with no 220: And you’re also involved with already filled three shipping
preconceptions and the sport is environmental initiatives. Tell us containers with shoes that go to
changing anyway. But when we come about those. female entrepreneurs in Honduras
here it’s a reminder of the attraction, LS: If we removed all the athletes and Haiti. We also help kids in
and that’s hard to wrench away. from the world it would still go on. deprived areas of the UK. I’m on the
Remove all the doctors and we’re in British Triathlon sustainability
220: How pleased are you with 7th trouble. What can we do as athletes commission too, I think it’s just
[St George] and 10th [Kona]? to add value? I started working with becoming more important that
LS: I never thought I’d be saying I’ve Soles4Souls and managed to set up athletes use their voice, and more
had two top 10s in two world brands and organisations are seeing
championships. St George was the value when we do.

220: Finally, what triathlon goals
do you have left?
LS: I was so focused on Kona, my
world didn’t really exist after
yesterday!

December 2022 / / 25

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December 2022 / / 27

FEATURE

AS TEMPERATURES DROP, IS THERE WINTER IS COMING. With apologies for quoting one of swimming? Perhaps more importantly, if you
ANY BENEFIT TO SWIMMING IN COLD the most-quoted lines from a box set most of can’t get the hard yards in, is there any point
us were long done with watching…. But what continuing to get into lakes and seas?
WATER AS TRIATHLETES, OR does that mean for triathletes? More
SHOULD YOU STICK TO THE POOL? specifically, triathletes who are wondering There’s no doubt that outdoor swimming and
whether to keep swimming oudoors? cold-water immersion are having a ‘moment’
FROM COLD HANDS TO THE right now. From groups of local dippers
AFTERDROP, WE EXPLORE THE Well, for us, it’s less the season for white extolling the benefits of chilly swims to the
CHILLIER SIDE OF OPEN WATER… walkers and more the season for white fingers increase in winter swim ‘challenges’, there’s a
and toes. As the temperatures drop, though, groundswell of belief that this is something
WORDS HELEN WEBSTER will you be one of the swimmers who puts their that can benefit us in a number of ways, with
IMAGES REMY WHITING wetsuit into storage and heads to the warmth immune health, mental health and generally
of the pool for the off-season? Or are you keen ‘feeling good’ topping the list of reported (if
to continue with at least some open-water not yet scientifically-proven) effects. For this

28 / / December 2022

SUPPORTED BY

e

PROF MIKE TIPTON MBE

Professor of human and
applied physiology at

Portsmouth University, Mike
Tipton has spent 35 years
working in the areas of
thermoregulation,
environmental and
occupational physiology.

He’s the author of over 600
papers as well as the books

The Essentials of Sea
Survival and TheScience

of Beach Lifeguarding.

writer, there’s an element of bias involved, too, as I’m effects of cold and inhospitable
about to head into my third winter of cold swimming and conditions on the human body. With
have long ago fallen in love with it. I know, too, that come an MBE awarded for services to
May when many of my buddies are struggling with physiological research in extreme
returning to open water, I’ll be enjoying the feeling of environments, there’s no better
temperatures rising again – and as a result will be starting person to chat to about the effects
to extend my distance while they’re still spluttering and of chilly water on the average
swearing their way around the 250m loop. triathlete. So, on a blustery day in
late September, we’re in a café
Being 220, though, we like to go straight to an expert watching the waves break onto the
source when considering these questions, and in the UK beach in the small Cornish town that
that expert source is no other than Mike Tipton, professor Mike calls home… f
of human and applied physiology at Portsmouth
University and one of the UK’s leading experts in the

December 2022 / / 29

FEATURE

So Mike... say a triathlete isn’t Choosing the right kit can make a
keen on cold swimming, how much big difference to how much heat
do they have to do to keep their
acclimatisation up? your body loses in cold water

We found that if you cold acclimatise, make sense. You can’t lump gloves, Your hands and feet don’t generate
which only takes five or six boots and hats in together, as they do lots of heat, their main source of
immersions of two or three minutes, different jobs! warmth is blood flowing into them.
you can halve the cold shock Add to that our limbs are perfectly
response [see p34] – which has a real If you go into cold water naked, designed for losing heat as they’re
benefit for open-water swimmers. your body will ‘amputate’ your cylinder shaped and our fingers and
Plus, 14 months later it was still limbs, as in there will be no blood toes are small cylinders at that – so
reduced by 20 by 25%, so quite a lot of flow going to them. They will tightly by wearing gloves and boots, our goal
that habituation is probably fairly vasoconstrict and the temperature of is to slow down the rate of heat loss.
permanent and central. Now that those limbs will go down to meet Cooling is now slowed, whereas if
doesn’t mean at the start of the next water temperature. This is the body your hand is naked in the cold water,
season you can run and dive in, trying to conserve the deep body the cold water will clamp it at water
because you will have lost some tissue. We know that people are temperature almost instantantly.
adaptation unless you keep going. most comfortable with a mean skin By slowing cooling, we retain
temperature of about 33°C and once strength and dexterity for longer.
The good news is, quite a lot of the those peripheral temperatures drop
beneficial effects of cold water from the mid-20s through to 15°C When it comes to the head, though,
immersion in terms of mental and you lose mobility, then at around things are different, as our head does
physical well-being are obtained in 10°C you get that painful bite. not vasoconstrict. There’s that old
the first two minutes. There isn’t a
need to stay in the water for a long
time. If you want to do long distance,
just wear a wetsuit. Whether with or
without a wetsuit, I think you
probably get the same benefits in
terms of those initial responses as
a wetsuit still allows water in, so your
body is still exposed to it.

Also, at the moment the water
temperature is relatively warm
[this interview was done in September
with sea temperatures of around 17°C–
Ed], so by continuing, you will build
up that acclimatisation and benefits.

If keen to stay in for longer, which
areas of the body are key to keep
as warm as possible?

If you understand the underpinning
physiology, then everything else will

If you go into cold water
naked, your body will

‘amputate’ your limbs to
try and conserve core
tissue temperature”

30 / / December 2022

SUPPORTED BY

e Keeping your head warm will have a
positive effect on the rest of your body. A
neoprene balaclava is the warmest option!

mountaineering adage: ‘If you want to keep warm hands, MINIMISE still reflected in many treatment
wear a hat’ – and that’s because lots of heat escapes from YOUR protocols and there are many
your head. So wearing a cap or hood is actually likely to misconceptions about hypothermia.
help maintain that deep body temperature that helps COLD-WATER
maintain blood flow to the extremities. RISK In fact, it’s a physical impossibility
for an adult to die from hypothermia
How concerned should a winter swimmer be about ✓ in any temperature of water in less
hypothermia? That scares a lot of people. than 30 minutes. But we should
FIND A SAFE SPOT WITH stress that there are still many cases
Hypothermia actually came to prominence with the OTHER PEOPLE AROUND of people dying in open water in
Titanic, because most of the people who died in that Lifeguarded water ideally. If that isn’t under that time, so something else
incident did die from hypothermia. It was flat and calm possible, have someone with you. is causing those deaths. There’s
and most of the people that ended up in the water had life some swim failure due to muscles
jackets on, so they had airway protection. They didn’t ✓ cooling, then there’s cold shock –
have to do very much in the way of exercise, and they just but in fact 43% of people who
slowly cooled over quite a long period and died – and from MAKE SURE YOU HAVE ACCESS TO drown have some comorbidity that
there came that obsession with hypothermia. That SHELTER AS WELL AS WARM KIT they didn’t know about, so a health
persisted right through to the Second World War but is Use a brightly-coloured swim hat and check is always a good idea before
a tow float for visibility. Have a mobile starting cold-water swimming.
phone with you and check there’s
signal in case you need to dial for help. So how long should an athlete stay
in the water? What about this ‘1
✓ minute per degree rule’ that gets
mentioned by some people?
SWIM YOUR OWN SWIM!
You only need to do a small amount to Ah yes. The trouble with that is it’s
get the benefits. Also, don’t rely on such a basic rule which ignores the
how you feel to determine immersion cold shock response – and we know
time. As you get used to the cold you’ll that 60% of those that die going into
feel more comfortable, but could be cold water die in the first minute. It’s
predicated on an assumption that
cooling more quickly. deep body cooling is the risk and as
we know, from the previous
X comments on hypothermia, that is
not the case. You’re also ignoring the
DON’T DISREGARD THE WEATHER fact that the cold shock response
AND WATER CONDITIONS peaks between 10 and 15°C, so that’s
going to be there irrespective of what
Things such as wind chill, rain and the temperature is.
waves (and tides, if on the coast) can
really affect your swim and recovery. There’s a linear relationship
between water temperature and
X body cooling, and having some
consideration to the water
NEVER JUMP INTO THE WATER. temperature in terms of what you do
Lower yourself gradually into the is great, but remember that there are
water and do not put your face in to things like tides, air temperature, f
swim until your breathing is under
control. Avoid long breath holds.

X

DON’T FAFF AFTERWARDS!
Get yourself dried off and into warm

clothes as soon as you can.

December 2022 / / 31

FEATURE

your level of fitness, your level of habituation, the kit Wear a wetsuit if muscle, which cools before it goes back to the core. So
you wear, your individual body make-up and weight... entering the that’s a convective function which was never really
There are 101 other things that can affect how long we water for longer. considered in the original afterdrop research.
spend in the water, so it’s very individual. Special thermal
winter swimming Finally… Once race season returns, any other tips for
What is the ‘afterdrop’ and what causes it? There wetsuits are triathletes looking to improve their performance in
seem to be a few different theories doing the available, too open water, and/or colder open water?
rounds at the moment!
Obviously ‘triathlete’ covers an enormous range from
The original definition of ‘afterdrop’ came from WWII sprint distance through to Ironman, from social through
studies where people were taken from cold water and to elite. Mostly, the problem we have with elite triathletes
put into hot, where there’s no exercise involved. is of them becoming dysfunctional as part of the swim
When you take somebody out of the cold and you put because, in short, they’re mostly designed for running,
them in the hot, you don’t immediately change the not cold water. They tend to be thin with long limbs –
core temperature, you only immediately change the which is almost the perfect anthropometric and
skin temperature. So the intermediate tissues are still
accepting heat from the core because you’re cooled
from the outside in. So you’ve still got this cold front
going into the middle of the body, even though you’ve
got the outside hot and then that warm front moves
in. But the time it takes would depend on how much
tissue is between your surface and core. So the
afterdrop is a conductive phenomenon.

Also, in triathlon, most people are working quite
hard as they swim, but they’re working quite hard
with the upper body, not the legs. So the muscles in
the legs cool and when you get out and you start
exercising those legs you’re sending blood into cold

32 / / December 2022

SUPPORTED BY

morphological make-up to cool in Anything you can do to FIVE
water. Sometimes the only advice increase the insulation on WAYS
you can give is to ‘go and put some TO GET
weight on’, which isn’t great for the arms will help” YOUR
them. So what can we do based on COLD
what we know about cold-water they’re the perfect shape to cool. Also, some studies we
swimming? have done show that once the water temperature drops FIX
below 25°C [so pretty much all our swimming! Ed]
Number one, as we’ve said, is we exercise actually makes you cool more quickly in water 1DIPPING, NOT
know that you can habituate to the than if you stayed still as blood is circulating to perfused SWIMMING You don’t
cold shock response. So it’s smart to muscles (like the arms, which are working hard) from have to do a full session to
get used to the first couple of the rest of the body. So insulation in the arms is an get your acclimatisation.
minutes of an immersion so that important factor. Use the pool for training
when you go charging down or dive sessions and the open
into the water on race day, you’re not Working with elite triathletes, we’re finding they have a water for a short ‘swimble’.
starting with uncontrollable problem because they get into the water, they cool – as in Head-up breaststroke is
hyperventilation or increased their tissue cools as well as superficial nerves and muscles perfectly acceptable if you
workload of your heart. before deep body cooling – and it affects their bike want to avoid brain freeze;
handling in transition by causing loss of dexterity, loss of you’ll still get the
Secondly – and this is less grip, strength and loss of coordination. So keeping your acclimatisation.
commonly known – anything you arms warm is important if you want to have a speedy T1
can do to increase the insulation on and get out with the lead bike pack! f 2BY THE COAST?
the arms and particularly the upper TRY SURFING OR
part of the arms will help. When BODY-BOARDING AS THE
swimmers fail in cold water, we TEMPERATURES DROP
know that that’s pretty much related They’ll give you a different
to dysfunction in the tricep region of focus to your training and
the arm. As the arms are cylinders the novelty of trying
with low mass and large surface area, something new might take
your mind off the cold!
Staying safe in open water
is key. Swim with a buddy, 3LOOK FOR GROUP
check conditions and use a SESSIONS Some
brightly-coloured tow float open-water coaches will
continue coaching group
sessions in open water
through the winter – ask
your local venue for details.
Swimming with others and
with expert supervision is a
great way to make sure
you’re not exceeding your
limits and are keeping safe.

4CHECK OUT YOUR
LOCAL OPEN-WATER
POOL OR LIDO FOR
WINTER SESSIONS Many
stay open unheated and
with shortened hours
through the winter months,
so cold-water swimmers
can use the water.

5ENTER A COLD-
WATER SWIM EVENT
TO GIVE FOCUS TO YOUR
TRAININGWe like the
‘Cool Mile’ swims held in
Tal-y-Llyn Lake in Wales by
event organisers We
Swimrun. Running in
November and April, the
water is chilly enough to
feel challenging but
wetsuits and neoprene
accessories are welcome!

December 2022 / / 33

FEATURE

FIVE BENEFITS THE COLD WATER
OF COLD-WATER SHOCK RESPONSE
SWIMMING
We talk quite a bit about the ‘cold water shock
1 Acclimatisation. If you take 4 The blue and green therapy response’ in this article. So what is it? Over to
nothing else away from this you get from being around Professor Mike Tipton for an explanation....
feature, take away the fact that cold water and nature is not to be
dipping or swimming once a week underestimated in making us feel “Rapid skin cooling on immersion stimulates the
throughout the winter will make good – especially at a time of year cold receptors at the surface of the skin that evoke
things a lot easier come 2023’s when we’re likely to be indoors much what, in the 1980s, we called ‘Cold Shock’ (CS). In
triathlon season! more. Take in those views and get terms of deaths on immersion in cold water, CS is the
some vitamin D into the bargain most dangerous response and affects men and
2 Theories suggest that regular (maybe, if the sun comes out). women to a similar extent. CS peaks in water
open-water swimming results between 10-15 °C (50-59 °F) and includes a ‘gasp’
in a post-swim ‘high’, triggered by 5 Other ‘soft’ benefits make response, hyperventilation, hypertension and
the release of beta-endorphins, open-water swimming good increased cardiac workload. At best CS can interfere
dopamine and serotonin*. Think for the soul. Time around like- with your ability to coordinate swimming and
race finish-line feels without the minded people, the sense of breathing on initial immersion. At worst it can be a
need to actually race. achievement for taking on a new precursor to drowning and cardiovascular issues. The
challenge, plus sharing cake… All cold shock response peaks in the first 30 seconds of
3 Facial immersion in cold things that can give us a boost in the immersion and usually abates over the next 60
water stimulates the vagus (often a bit meh) off-season. seconds as the skin receptors adapt to the new skin
nerve, resulting in an anti- temperature. In situations where the face is also
inflammatory response. This is * Taken from ‘Open water swimming as a treatment for major immersed, on initial entering of the water and breath
hypothesised to help with depressive disorder’ (2018), BMJ Publishing, Mike Tipton et al. Also holding occurs, co-activation of inputs into the heart
depressive disorders.* reference Tipton et al (2022) ‘Cold water therapies: minimising risks’. telling it to slow down and speed up can produce what
Br J Sports Med 2022:1–3. doi: bjsports-2022-105953. we have called ‘Autonomic Conflict,’ resulting in
** Reference: Tipton, M. J. (2013) ‘Sudden cardiac death during open potentially fatal arrhythmias during open-water
water swimming’. British Journal of Sports Medicine. 48(15):1134-5. swimming. The good news is that the CS will
habituate – as few as six, two-minute suvervised
immersions in cold water over a day or two can halve
the CS response (see text**).”

34 / / December 2022

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FEATURE Numb fingers and feet like blocks of ice can make
getting dressed after a cold swim tricky – and
HOW TO
WARM UP that’s even before the shivers start. Luckily, there
AFTER A are several things that can you do and wear to
COLD make getting toasty warm again easier…
SWIM
Words Helen Webster
Images Remy Whiting

36 / / December 2022

COLD-WATER SWIMMING

hen you arrive for your

W swim, being organised
makes a big difference.
Wrap your clothes in a hot

water bottle and make sure

they’re neatly folded and in the order you

want to put them on. Tuck them all inside

your bag and not only will they feel good

when you wear them, but you won’t be

fighting with inside-out tops and tangled

joggers. On that note – think plenty of

baggy warm layers that are easy to get in

to. Skinny jeans, leggings, skimpy undies

and similar are just a recipe for frustration

when you’re cold and clammy. And if

you’re leaving your kit out in the open,

make sure it’s in a waterproof bag or

covered with a waterproof robe as a sudden

shower could soak your kit otherwise.

a
Hands and feet will be cold and numb after a
chilly swim, so make kit warm and easy to
get on. Think woolly socks and gloves,
but nothing too fiddly or fitted.

emember your extremities! Get a big, woolly hat on to a
Bosun wool socks, £18,
R reduce heat loss through your head and to cover wet
hair. Gloves are a good shout as well as thick, woolly finisterre.com; FP
socks and easy-to-put-on footwear, such as Crocs Movement x Danner

Cloud Cap boots,
£200, danner.com

(sorry!),or pull-on insulated boots. Your hands and

feet will likely be numb for a little while, so the more you can do to

help them the better, especially if you’re planning to drive home.

ost outdoor swimmers he age-old advice was that

M will find a changing robe T you shouldn’t get into a hot
invaluable (see p62 for some bath or shower after a cold
new ones on test) so if you swim, yet while we wouldn’t

haven’t already used it to get recommend boiling hot water

changed within, now is the time to put it on (which can make you feel light-headed at

as a final layer over everything else. Yes, you the best of times), we consulted Professor

might look a bit odd, but just think how Mike Tipton who told us a warm bath or

warm you’ll be! Once you’re fully dressed, shower could actually help you feel better

fter you finish your swim, move around a bit to help your body warm more quickly… so long as you’re not

A you might be a little wobbly up and sip a warm drink (it won’t make any dangerously cold/hypothermic. In which
from the cold, so move
carefully but with purpose. difference to your core temperature as some case, gradual rewarming under supervision

think, but it will be comforting). A sugary is crucial. So if you’re lucky enough to have

Now is not the time for snack will help give you a boost, too. access to a warm bathroom post- swim,

chatting and faffing, as the afterdrop then head there before you get dressed!

usually hits about 10 minutes after you exit

the water, so use this time wisely! First up,

get in to shelter (if available) so you’re away

from any wind chill, then strip off all your aving followed all the steps

wet kit. Standing on a waterproof changing H above, you should be feeling
pretty cheerful and much
mat will help keep your feet off the cold warmer by now. One final

ground. Next, get yourself dried off. We like

to use a towelling poncho as you can pull note, though, make sure

this over your head on top of your swimsuit/ you’re feeling fully recovered before trying

jammers and get quickly dried without to drive home, so allow time within your

worrying about modesty, then strip the swim slot for warming up. It’s all part of the

final wet layers off underneath. a fun of winter swimming, so don’t skimp on
Andrew (right): Heat-Tech changing robe, £139,
a insulated stainless steel flask, £25 and blue the post-swim chat, cake and star jumps…
Towelling changing robe, £49, zone3.com beanie hat, £29, zone3.com
You’ll probably be in the water for a much
Helen: Fisherman beanie, £35, finisterre.com.
_ Haven robe, £129.99, alpkit.com; Yeti 35L Other kit as before shorter period of time than in the summer,
Camino carryall, £150 and 30oz travel mug,
so it all works out the same!
£30, yeti.com; Mittens, £20, selkieswim.com

December 2022 / / 37

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THE KIT THAT WON KONA

iden

CUTTING-EDGE GEAR

FROMTHE IRONMAN WORLD CHAMPS

daro
So

THE 2022 IRONMAN WORLD ona 2022… where to even start. Barclay and 2019 Kona champ Anne Haug,
CHAMPIONSHIPS MADE It was a race week of firsts. The logging the second-fastest winning time in
first time the event had been history. Iden, the two-time and reigning
MULTIPLE HEADLINES ACROSS held on two separate days. The Ironman 70.3 champion, was more favoured in
THE WORLD – RECORDS, first time the women had a pro the men’s race and for many it was a question
FIRSTS, A NEW TRI ERA… race to themselves. The first as to whether it would be him or Kristian
time for 15 years that a rookie had won on the Blummenfelt setting the pace. Iden, though,
BUT WHAT ABOUT THE GEAR women’s side and 26 years on the men’s, where was imperious.
THE CHAMPIONS CHOSE TO the first four were all first-timers. A first
COMPLETE THEIR EPIC FEATS mother to win since 2005 and the first time ALL While triathlon might be an individual sport,
OF ENDURANCE? IT’S TIME TO of the top-10 men finished in under 8hrs. neither Sodaro nor Iden could reach this level
Leading the charge was USA’s Chelsea Sodaro without a close-knit team around them and,
TAKE A LOOK AT THE KIT on Thursday and Norway’s Gustav Iden two of course, the cutting-edge equipment that
THAT WON KONA… days later. While her calibre suggested lets them compete – and beat – the best in
otherwise, Sodaro was a surprise champion to the business. With the latter in mind, let’s
WORDS TIM HEMING many as she held off Britain’s Lucy Charles- look at the gear that helped propel them to
IMAGES GETTY IMAGES the top of the podium…f

December 2022 / / 39

FEATURE KORUPT VISION

Chelsea
Sodaro

How the women’s ORCA RS1
race was won SWIMSKIN for extra

Sodaro delivered a smart, controlled buoyancy and
race all day. In the main pack in the optimised
swim, she stayed within 3mins of
Daniel Ryf coming into T2 and then hydrodynamics.
took the lead from Lucy Charles- Hydrophobic material
Barclay on the marathon at mile 8,
extending it to 8mins by the finish. also prevents water
absorption.
previous best
ORCA KILLA SPEED
First time in Hawaii and only GOGGLES are lightweight
Sodaro’s second Ironman. The
Kona rookie qualified by setting and ergonomic. While the
the second-fastest ever time on rising sun isn’t an issue in the
debut for a woman with 8:36:41 at Kona swim, tinted lenses help
Ironman Hamburg in June. lessen any strain on the eyes

SWIM BIKE when breathing to the right
on the return to the pier.
54:47MINS 4:42:07

(6th fastest*) (3rd)

RUN OVERALL

2:51:44 8:33:46

(1st)

*Ranked against those who completed the race

40 / / December 2022

KORUPT VISION THE KIT THAT WON KONA

gustav
iden

Alongside previous best
training partner
Kristian Blummenfelt, Like Sodaro, Iden arrived as a Kona
rookie having completed one
Iden opts for a DEBOER previous full distance with a time of
TSUNAMI SWIMSKIN where 7:42:56 in winning Ironman Florida
in November 2021.
even the seams have been
orientated in the best
direction to maximise
hydrodynamics.

SWIM BIKE

48:22MINS 4:11:05

(8th fastest*) (6th)

RUN OVERALL

2:36:14 7:40:23

(1st)

*Ranked against those who completed the race

December 2022 / / 41

FEATURE

UVEX RACE 8 TT KORUPT VISION

HELMET in a shortened WAHOO ELEMNT
BOLT V2 bike
teardrop improves
aerodynamics. Features computer.
specially arranged ‘golf ball-
like’ dimples to reduce air Chelsea used
resistance and prevent
6D SPORTS
turbulence. NUTRITION
ENERGY GELS
AEROCOACH AND BARS on

AEROBARS with a the bike.
XLAB TORPEDO BOTTLE
MUC-OFF
between the extensions. LUDICROUS AF
Fuelling options LUBE on the

complemented with an chain for ultra-
low friction and
ELITE AEROBOTTLE and optimal
drivetrain
energy gels on the performance.
down tube.

DT SWISS ARC BMC TIMEMACHINE 01
1100 DICUT with a
DISC with a small frame
50mm front and 80mm
rear depth is the most size helped deliver one of the
advanced DT Swiss aero disc best bike splits of the day.
brake wheelset to minimise
Assembled with SHIMANO DURA
aero drag and give ACE DI2 GROUPSET, DA
improved handling in
POWERCRANK and CERAMICSPEED
crosswinds. OVERSIZED PULLEY WHEEL

42 / / December 2022 AERO SYSTEM.

KORUPT VISION THE KIT THAT WON KONA

GIANT TT HELMET Taking Ironman
rules to the absolute
worn without the limit (and maybe beyond)
complementary visor to Iden was one of a few pros,
help with airflow in the including GB’s Joe Skipper,
oppressive conditions
who tucked a LIGHTWEIGHT
on the Big Island. FAIRING inside their

tri-suit.

Iden rides a 54cm

GIANT TRINITY ADVANCED
PRO 2 tri bike with new

SHIMANO 12-SPEED
CERAMICSPEED WAXED CHAIN,
and a custom-made GIANT

HYDRATION SYSTEM.

He also used a

DRAG2ZERO BAR with
GARMIN 1030 mounted

directly onto the

extensions and DURACE
DI2 with synchro

shift.

A PROTOTYPE
REAR CADEX WHEEL

replaced the disc wheel
ridden in PTO races this year

with a CADEX 4-SPOKE TT
TUBELESS FRONT WHEEL and

one of the few remaining

pros to stick with RIM
BRAKES.

December 2022 / / 43

FEATURE KORUPT VISION

2XU AERO UVEX
SLEEVED TRI-SUIT SPORTSTYLE 228
SUNGLASSES are fully-
combines the brand’s
expertise in compression mirrored with an oversized
shield in an XXL format that
with a breathable,
aerodynamic material doesn’t only
selection to balance the give a big field of vision,

demands of the bike but is designed to
and run. stay fog-free.

GETTY IMAGES WAHOO
ELEMNT RIVAL
SODARO SAYS…
offers clear data
“No-one was picking me to do and touchless
much of anything here, but I transitions.
thought I had a really solid debut in
Hamburg – the second-fastest Chelsea
debut ever – and maybe got a little opted for the
chip on my shoulder that my name
wasn’t even in the conversation. ASICS METASPEED
SKY, as she did in
“It took a lot of belief and
investment of time and energy the PTO Canadian
from my family, my coach, Dan Open in July.
Plews, and Team BMC and I’m so
proud to represent them. I think it
will take a little while to sink in.

“I didn’t allow myself to believe
I would win it until 40km [on the
run]. I really focused on my
process, staying cool and
executing my plan.

“While it’s my first time racing,
this is my sixth time on the island
and I think having the full media
focus on the women’s race is
amazing and important. The
women’s field is so incredible
right now, the racing is so
exciting, I hope the media
coverage opens people’s eyes.”

44 / / December 2022

KORUPT VISION THE KIT THAT WON KONA

It may not class as
performance sportswear

but the CAP FROM A TAIWANESE
TEMPLE, that Iden found on the

side of the road and first
donned in 2019, has been
worn 10 times - resulting in

10 victories.

SANTINI VIPER AERO

TRI-SUIT with wind-

tunnel tested fabrics to
maximise aerodynamics,
ribbed sleeves and a grip in
the crotch area to maintain

saddle position.

The mega- GETTY IMAGES
platformed running
shoes were customised by IDEN SAYS…

manufacturers ON from their “At the start you always swim a bit
CLOUDBOOM ECHO 3 model to stressed as it’s hard to know which
feet to follow, but I realised early
meet Iden’s specific that it was a front-pack swim and
needs for this race. no-one was going to pull away – in
the end I was super relaxed.

“Out on the bike it was easy and I
was trying to be smart as a lot of
guys were getting penalties.
Coming off the bike I was feeling
good, but running with Kristian,
you’re always a bit – not afraid –
but you know it’s going to be a
tough one.

“Kristian didn’t want to run fast
at the front. I guess he was really
tired, but I thought at the time he
was maybe just playing mind
games. My ambition was always
to be slightly conservative until
after the uphill climb in the
energy lab and then just smash it.
That’s what I did!

“With Kristian’s titles, we have
now won everything, and to be
part of the group is extremely
special.”

December 2022 / / 45





THE LATEST GEAR - TESTED BY EXPERTS

MEET WHOOP
THE
TEST HELEN WEBSTER 2.0

TEAM 220’s editor is also a qualified From £216 per year Is this going to revolutionise your training?
open-water swimming coach.

OUR Given most triathletes that may affect your training and
RATINGS already own and wear a recovery, and these are customisable.
multisport watch, we were Options include useful info like how
90+ ROB SLADE intrigued to see if the much alcohol you’ve drunk or if
% Whoop 2.0 could offer any additional you’ve commuted to work.
220’s features editor and benefits to your training.
BUY NOW resident adventure seeker. It’s this, and the tracking of
The band has no screen or GPS, how much sleep you’ve had (and
A GENUINE instead relying on its app to provide how consistent it is) that we’ve
CLASS LEADER you with all the data you might need. found most useful, as the former
That info is broken down into three allows you to spot trends – for
80-89 KATE MILSOM categories: Strain, Recovery and example, how your HRV or recovery
% Sleep. Each day you receive a score for is affected when you’ve had a beer.
220’s staff writer and each category, plus tips on how you All of this info is accessible via
IMPRESSIVE a keen endurance athlete. can improve fitness or recovery. detailed, downloadable reports.

ONE OF THE BEST Strain (scored out of 21) is The device is comfortable to wear
YOU CAN BUY based entirely on heart rate and 24/7, looks nice enough (there are lots
is affected by both exercise and of different designs to choose from)
70-79 MATT BAIRD daily life. Activities can be tracked and dries quickly, too, though a
% manually, but are also tracked maximum battery life of five days
Has spent years testing tri kit automatically, with results largely leaves a little to be desired.
GOOD and accessories for 220. reliable, though don’t expect
anything beyond duration and Ultimately, though, the one
A DECENT heart rate. It’ll also give you thing we can’t look past is the cost.
PERFORMER feedback throughout the day on The cheapest way to buy and use a
whether to do more or hold back to Whoop is by paying upfront for a
50-69 JACK SEXTY ensure you don’t overreach. 24-month membership. That’s
% £432 for two years’ of use.
A strong age-grouper Meanwhile, the recovery score is
AVERAGE focusing on top-end gains. given as a percentage and is based on For similar money you could get
heart rate variability (HRV), resting the new Garmin Forerunner 955
IT’LL DO THE JOB heart rate, respiratory rate (how or a similar model from another
WELL ENOUGH quickly you’re breathing) and sleep, brand, and they’ll also include
with the former being the key metric. heart rate variability, training
0-49 It’s somewhat useful to give you an status, sleep tracking, plus more
% idea of how your body is faring, but in-depth activity tracking.
the score can be hit and miss,
POOR sometimes not tallying up with If you’ve got money to burn,
how we actually felt. the extra insight you’ll get from
SIMPLY PUT, the Whoop is useful, but otherwise
DON’T BOTHER! Sleep tracking happens your multisport watch is the better
automatically and is actually bet. JW whoop.com
quite accurate in detecting when
JAMES WITTS you nod off and wake up. In the 75 VERDICT Some useful
morning the app asks you a series of % features, but it won’t
He’s a published author questions to take note of anything
writing about sports science. replace your tri watch

48 / / December 2022

KIT ZONE

“Sleep tracking happens automatically and is
actually quite accurate in detecting when
you nod off and wake up”

December 2022 / / 49

KIT ZONE

GARMIN PRO PLUS WAHOO TICKR

£119.99 Has Garmin hit a home run? £39.99 Wallet-friendly but good value?

Garmin’s HRM-Pro Plus is the upgrade over the In days of yore, heart-rate straps accompanied a
HRM-Pro, but the only difference is around the product. Then Steve Job and his tech contemporaries
battery unit. That seems like marketing gone created smartphones and apps, leading to stand-alone
hyperbolic but it’s an important change for triathletes as straps like this from Wahoo, the Tickr being one of the first

the cover is more water secure than its older sibling. This is ones to market back in 2014. Simply download the Wahoo

damn useful as the Pro Plus stores swim heart-rate data, app and, via your Tickr, you can turn your phone into a

albeit it doesn’t stay quite as firmly in place as Garmin’s multisport training tool. Alternatively, the Tickr’s ANT+

HRM-Swim, which features a wider strap. and Bluetooth compatible, meaning it syncs with your bike

When used as a standalone device, it records the basics computer whether it’s Wahoo or not (we tested on our

of steps, all-day heart rate, calories burnt and intensity Garmin and it synced seamlessly).

(in minutes). With our Garmin Enduro strapped on, chest Battery life is impressive – up to 500 hours – but
we tapped into a whole host of running metrics that the clipless nature of the sensor and battery unit

are next level. These include ground contact time heart rate means this isn’t designed for swimming. But hold

and vertical oscillation which, granted, you might monitors fire on discounting the Tickr as it’ll come into its

use sparingly out of interest more than anything own this off-season as you ride indoors, because it

else, but also power, which is becoming an increasingly effortlessly syncs with the likes of Zwift to display your

popular run metric for triathletes. heart-rate data. Throw in the power data emanating from

It also calibrates for treadmill running by gauging stride your smart bike or smart trainer and for less than £40

patterns at different intensities when running outdoors. It you’ve turned your indoor riding into a holistic set-up.

needs about two hours of pavement pounding to start We tested the Tickr but triathletes might want to splash

calibration, which doesn’t need to be in one session. out an extra £25 on the TickrX (£64.99). Not only does it

It supports Bluetooth and ANT+ and picked up our Zwift give you cycling cadence, but also running metrics similar

sessions quick-smart (which also means it links with to the Garmin HRM-Pro Plus. This syncs to whatever

other watches). All in all, it’s very good, though costly for multisport watch you possess as long as your watch is

this genre of training tool. JSgarmin.com ‘smart’ enough. JW wahoofitness.com

82 VERDICT Impressive chest 89 VERDICT An impressive
% strap maximised by % training tool for less than

existing Garmin users half the price of the Garmin

50 / / December 2022