2022-12-01 220 Triathlon

KIT ZONE

GARMIN

VARIA RCT715

£349.99 Small device offering many benefits

We last saw the Varia in issue into the traffic was helpful. We
398 with the earlier RTL515 should also note that this year’s
version (still available at tester suffers a hearing loss, so
£169.99). But for those new to this having that extra reassurance of
little gadget, it acts as a radar and knowing what’s happening around us
light, linking with your Garmin bike was invaluable, although we’d note
computer or smart phone and that it shouldn’t be used at the
notifying you of cars behind you as expense of traffic awareness.
they approach with a series of lights
relating to the number of cars behind Pairing was simple and quick with
and how close they are. both our 1030 and 1040 head units
and the technology in the most part
This top-end version differs as it worked well. We did find that if a car
includes a camera function, much like stayed behind us at the same speed
the dash cam in your car, which will for a while it dropped off the screen,
film the traffic behind as well and though, so you still needed to keep an
download it to the Garmin Varia app, eye out over your shoulder. It would
should you need it. also pick up other cyclists, which in a
sportive we tried it in was very handy!
The last time we saw this device our
tester noted that it was pricey and the On the whole, a really nice extra bit
multitude of flashing in urban areas of safety kit. GavinParish garmin.com
made it less useful than you might
think. However, in this test period we 78 VERDICT Not cheap, but
were mainly out on sweeping country % extra peace of mind, plus a
roads and passing through small
villages, where the additional insight light and camera included

SUPER-
ZEROES

£12.99 FOR TWO BOXES
Protein-rich brekkie

Without the extra sugars RUNDERWEAR
from whichever form of BOXERSHORTS
milk you choose, each 30g
serving of Superzeroes delivers just £22 Running underwear
13g carbohydrates of which 0.48g is
from sugars (the majority is from rice The seamless construction and soft
starch). Kellogg’s Frosties, on the feel of the fabric ensure optimum
other hand, delivers 30g carbs of comfort, and we experienced zero
which 13g is from sugars. That’s chafing. Moisture management was
married to 10g of protein from mainly equally as impressive, with sweat being
whey sources compared to, in this wicked away well. You’ll also find
case, Frosties, which delivers just 1.6g significant levels of support on offer,
of protein. So, nutritionally, if you’re ideal for both low and high-intensity
looking to go high on the protein – sessions. Silicone leg grippers also help
which is a good idea, as research keep them in place. RS runderwear.co.uk
suggests early loading helps muscle
protein synthesis throughout the day
– that’s that performance box ticked.
But we didn’t like the apple and
cinnamon flavour and the texture was
grainy. JW super-zeroes.com

61 VERDICT Unpleasant taste 95 VERDICT A popular choice
% and texture masks a strong % for a reason – no negatives

protein hit, plus not cheap! from us on these shorts

December 2022 / / 51

KIT ZONE

ORCA TANGO

SURF WETSUIT

£279 A new venture from the tri brand

Surf wetsuits…? In a triathlon then the Tango is worth a look.
magazine..? Granted, it’s not Coming in two weights (the 3:2 for
our usual choice of gear to
bring you, but bear with us, as in this temperate water shown here and the
issue devoted to enjoying cold water, thicker 4:3 for colder waters, £329),
we believe there’s a place for it. we chose the lighter one as it offers
slightly more flexibility but less
Firstly, the new Tango wetsuit is warmth. As a swimmer who is well
from triathlon stalwarts Orca who, acclimatised, we felt we could lose the
after researching open-water use in extra warmth, however we weren’t
their triathletes, noticed a crossover prepared for just how toasty this
between swimmers and surfers, suit was compared to our usual
as well as those enjoying body- swimming wetsuits.
boarding or just enjoying the surf
with their kids. Fit was great and it also had good
flexibility, plus the traditional surf
This tester has to admit to not closure was easy to operate with chilly
being a surfer, but to being a regular hands. We liked the unisex design,
body-boarder when at the coast. too – classy and understated. The suit
Using my old triathlon wetsuits isn’t stayed in place well when in the water
ideal, though, as they’re quickly and the reinforced knees gave good
trashed (when they could potentially grip on the board. HW orca.com
go to a new home) and really aren’t
designed for surfing. So if you’re in 85 VERDICT Worth it if you
the market for a surf-specific suit and % enjoy a bit of surf and great
want to support a triathlon brand, or
already use and enjoy Orca products, to support a tri brand

BUFF HUUB
ORIGINAL NEOPRENE
ECOSTRETCH NECK COLLAR

£15.95 Key winter kit £29.99 Useful neck protection?

Buff’s Original EcoStretch is Huub devised this neck collar as an
made from 5% elastane and additional layer to sit against the
95% polyester obtained from neck and shoulders underneath
recycled plastic bottles. It offers sun your wetsuit to add warmth, prevent
protection (UPF 50), wicks moisture chilly trickles and also give an extra bit
away well and retains its elasticity of protection against chafing. The
after multiple uses. We also found it collar comes in three sizes (S, M
plenty warm enough. RS buff.com and L) and this female tester tried
a small, but sadly the fit just wasn’t
snug enough for us and the collar
bunched up under our wetsuit
rather than allowing a snug fit.
Passing to thicker-necked(!) male
testers gave better results, though it
was slightly dependant on the cut of the
wetsuit worn on top. With lower necks,
the collar tended to pop out at the back.
We’d opt instead for Huub’s superb
Varme balaclava, which impressed in
previous 220 tests. HW huubdesign.com

92 VERDICT Exceptional 68 VERDICT Nice idea, but the
% performance and decent % fit didn’t work for us; try

eco credentials, too Huub’s balaclava instead

52 / / December 2022

KIT ZONE

ZONE3

TECH BACKPACK

£89 The perfect swim kit carrier?

one of the biggest things to wee on our kit before at the beach
think about when cold-water (yep, that actually happened and
swimming is how you’re it wasn’t a fun post-swim
going to get warm and dry afterwards. scramble for clean clothes),
Having warm and dry kit ready and to knowing how watertight it was
hand may sound obvious but it’s gave us real reassurance.
something many swimmers forget.
Enter the huge, sturdy, 30-litre dry The folding and sturdy clasp
bag from tri brand Zone3. opening was easy to operate with
chilled, numb hands and post-swim
With plenty of room for all your we just chucked all our sandy and wet
swim kit, plus handy straps so you kit inside to rinse off with a hosepipe
can wear it as a backpack, we used it to once we got home. Zero water
walk to our regular kit-testing beach escaped again, meaning we emptied
and then found it had plenty of room out gear and a puddle – so don’t
inside for our clothes (wrapped expect it to drain or dry at all.
around a hot water bottle), shoes and
changing robe. The extra pocket on Admittedly it’s not a cheap bag, but
the side was handy for our small flask if you’re serious about wild
of hot chocolate and the mesh pouch swimming and don’t have much
on the front housed waterproof access to shelter, you’ll quickly find it
extras, such as spare cap and goggles. invaluable. HW zone3.com

Once out of the sea, we found the 90 VERDICT We can’t fault this
bag had kept all of our kit dry despite % swim bag – just more in the
a short, sharp shower and it was
also free of sand. Having had a dog ‘nice to have’ category

CRAFT ADV TRI-FIT
ENDUR SCITECH DUAL
JERSEY SHORTS

£65 Affordable bike jersey £80 Near-perfect run shorts

This Craft jersey is incredibly These shorts from Tri-Fit look and
comfortable, particularly in feel great when on, with an ideal fit
warmer weather where the that’s neither too baggy or too close. An
mesh panels under the arms and at inner lining delivers added warmth
the top of the back do a fine job of while reflective strips, a comfortable
helping regulate your temperature. mesh waistband and two thigh pockets
The material feels soft against the (with headphone slot) are welcome
skin and a zip guard fends off any additions. RS tri-fitathletic.co.uk
irritation. We found the fit a little
roomy and the material did catch the
wind a touch, so you may want to size
down. There’s a zip pocket which just
about takes an iPhone 12 Mini, plus
three standard jersey pockets on the
rear that’ll swallow gels, extra layers
or other items. However, these do
experience a little more sag than
some higher-priced rivals. On that
note, £65 is still very reasonable. RS
craftsportswear.com

82 VERDICT A comfortable 90 VERDICT If you can get
% jersey with great ventilation % past the price these shorts

at a very reasonable price are hard to fault

December 2022 / / 53

KITZONE

BUYER’S GUIDE

COLD-WATER
ACCESSORIES

Inspired by our cold-water swimming feature to stay outdoors all year?
Adding some neoprene accessories can make things much less biting, so
let’s dive in to our pick of the latest swim caps, gloves, socks and vests…

WORDS HELEN WEBSTER LEAD IMAGE REMY WHITING PRODUCT IMAGES STEVE SAYERS

rozen fingers. Numb feet. part too. Are you prepared to go all-out and
That feeling in your skull like clad yourself head to toe in neoprene? Or
you’ve just downed a Slush will you pick a couple of key accessories that
Puppie as fast as you can for a will make things more bearable?
dare. Yep, there are a whole
new series of sensations to Headwear ranges from a simple neoprene
get familiar with as we move headband worn under your swim cap, to the
into winter outdoor neoprene caps with chin straps tested here,
swimming season. But as professor Mike to a full neoprene balaclava (see next issue’s
Tipton explains on p28, covering your Kit Zone). A neoprene neck buff can be
hands, feet and head can make things a lot added, too (see p52). For hands and feet,
more comfortable and yet you will still be gloves and socks come in a range of neoprene
able to see the benefits of cold-water thicknesses and type of construction.
swimming. So unless you’re targeting an
‘ice mile’ under official regs, it’s time to Those serious about their winter
invest in a little extra neoprene. swimming or targeting a chilly triathlon
Visit the website of any leading tri brand that allows thermal kit (such as Norseman)
and you’ll find a whole range of accessories may want to invest in a thermal wetsuit
available. So where to start? For the (p60). But if sticking with your regular one,
purposes of this grouptest, we’ve divided adding an extra layer underneath can help,
our testing into four categories based on the which is why we’ve added two long-sleeved
most common body areas that you’ll need and one vest to this test. Finally there’s an
to keep warm: head, hands, feet and body. added option for female swimmers, with a
We’ve then tried to compare like with like, neoprene swimsuit. Less faff than a full
for the purposes of giving a fair review. wetsuit for short dips, it nevertheless gives
That said, beyond what you find here a bit of extra body warmth beyond that of a
there’s much more available. Start with regular swimsuit.
your wetsuit, then consider the water
temperature you’ll be swimming in, how For us? A pair of neoprene socks and
long you hope/plan to swim for and how gloves are a genuine gamechanger. And if
sensitive you are to the cold. Budget plays a you’re doing front crawl, a neoprene cap is
pretty much essential, too. That said, which
ones take our cold-water kit awards? Turn
over to find out…f

54 / / December 2022

COLD-WATER SWIM GEAR

“Start with your wetsuit, then consider the
water temperature you’ll be swimming in,
how long you hope/plan to swim for and

how sensitive you are to the cold”

December 2022 / / 55

KITZONE BEST ON
TEST
BEST
VALUE

LOMO THERMAL TOP ORCA HEATSEEKER VEST

£29 Made of uncoated neoprene (so not shiny or grippy) this £54 Designed to be worn with or without a wetsuit on top for chillier
thermal top from budget-savvy brand Lomo is made from 1mm surf or swim sessions, we found the flexibility and superb fit of the
fabric, with flatlocked stitching meaning it’s both comfortable Orca Heatseeker to be a game-changer. Easy to pull on over the
and flexible. Designed for watersports, it can be worn alone as an head (though larger-busted swimmers may find it harder) our core
extra warm layer or under a wetsuit. We tried it under our usual was noticeably warmer when worn alone over a swimsuit or as an
wetsuit which we wear for racing, and the extra layer under the extra core warmth layer under our regular wetsuit. Admittedly, it
very thin arms made a huge difference to how warm our arms felt; doesn’t keep your arms any warmer, which would be a benefit on
it also kept our body warmer. The neck sat slightly higher than our longer swims (as explained in this issue’s article on p28), but it
wetsuit, too, stopping any trickles! lomo.co.uk does have the benefit of not adding any restriction. orca.com

85 VERDICT Bargain for 85 VERDICT Soft and
% the money and adds % comfortable way to

under-wetsuit heat body add warmth to core
layers

ROXY RISE SPRINGSUIT ZONE3 LONG-SLEEVE

£105 Adding a splash of colour to this grouptest, this neoprene £65 With so many cold-water accessories on the market, it’s worth
swimsuit from surf brand Roxy may seem an odd inclusion. It does just thinking a little about your own individual needs before
have a place in this test, though, as for women looking to keep their splashing out – and this neoprene top is a case in point. With long
body a little warmer on short swims, a neoprene swimsuit is a great sleeves and made from 1.5mm coated Yamamoto neoprene, it
option and much easier to get on and off on chilly days, plus it ticks the boxes for warmth and hydrophobic properties. On this
won’t rise up like a vest! We tested the swimsuit version of the Rise, curvy female tester, we found that when worn over a swimsuit for
but it also comes with full-length legs (£135). The 1.5mm neoprene added warmth it did the job, but rolled up around the waist. It also
added warmth and definitely allowed us a longer swim than just a did a superb job of adding warmth under a wetsuit, though putting
normal swimsuit. A bit skimpy on the bum, though! roxy-uk.co.uk both layers on together was a touch laborious! zone3.co.uk

82 VERDICT Nice way to 80 VERDICT Warm with a
% keep warmer on short % handy rear zip, great

swims and fits well under a wetsuit

56 / / December 2022

COLD-WATER SWIM GEAR

BEST
VALUE

ALPKIT SWIM GLOVES DHB HYDRON GLOVES

£32.99 Submitted in a size medium for this test, these gloves were £30 Coming in at a fiver more than the regular Dhb swim gloves,
too large for this female tester, which was a shame, as they’re these use the same soft thermal lining as the superb wetsuit on
nicely constructed. The bind-stitched seams followed the p61. This makes them comfortable, but, crucially when hands are
contours of our fingers well and the 3mm neoprene would be thick cold, easier to remove when wet – and that’s helped by the
enough to keep hands toasty warm, had we been able to get a extended tab on the cuffs. The long, fitted cuffs are one of our
snugger fit. One problem, though, is the wide-ish ‘fluted’ cuffs, favourite things about these gloves, too, meaning they’re easy to
which didn’t sit flush against the wrists and allowed water in. tuck under our wetsuit sleeves. We found the fingers didn’t fit as
Passed to three other swimmers, they all had the same trouble. well as some others on test due to the stitched edges, but the
Nice grippy palms made it easy to grab lake railings etc. alpkit.com zingy orange, grippy print is a nice touch for visibility. wiggle.co.uk

70 VERDICT Nicely made 80 VERDICT Warm and
% if they fit you; wide % quality gloves with

cuffs an issue, though NEOPRENE extra features
gloves

BEST ON
TEST

ORCA 3MM GLOVES ZONE3 H-TECH GLOVES

£45 Submitted in a size XS for this test, even our small-handed £39 Zone3 aren’t messing around with their ‘heat tech’ range, and
female tester found these a little snug and too short in the fingers. these gloves are our new gold standard for cold swims. The 3.5mm
That said, though, it’s great to see a brand offering a wide range of neoprene with titanium lining makes them the warmest on test
sizes as in previous years we’ve struggled to find gloves small and with a liquid seal finish we got a really snug yet flexible fit
enough! Construction here was superb, with liquid seams allowing with no water ingress. The long cuffs make them easy to tuck into
no water ingress and the fingers emulating the position your your wetsuit sleeves, but, uniquely, those extra Velcro straps give
hands should be in while swimming. Cuffs were long enough to an extra layer of security and make them ideal for non-wetsuit
tuck into our wetsuit and keep the wrists warm, while the 3mm swimmers as no water can flow in. They’re tricky to get off is our
neoprene is thick enough for the coldest swim waters. orca.com only note, but that’s a minor niggle for such toastiness. zone3.com

85 VERDICT Very well 90 VERDICT The warmest
% constructed and a % in this test and superb

good range of sizes construction & fit

December 2022 / / 57

KITZONE

BEST
VALUE

ALPKIT SWIM SOCKS HUUB SWIM SOCKS

£37.99 Feeling soft and supple, the swim socks from premium £34.99 We can vouch for the Huub swim socks, having got through
outdoor brand Alpkit had a similar construction to the Orcas, two pairs of these since launch (and being lucky enough to get a
pulling on easily and staying in place well thanks to that split-toe new set for Christmas last year, thanks Santa!). With a split-toe
design (‘goat feet’, according to one child that saw them at our design that helps keep them on and a Velcro closure to adjust the fit
lake!). The hexaganol grippy surface on the soles did a good job on to prevent water creeping inside, they’re a good choice for both
slippy surfaces, but Alpkit have discontinued the adjustable wetsuit and non-wetsuit swimmers and kept our feet warm even
Velcro strap on these, so like the Orca boots when worn without a on long swims. These socks are a solid choice, but compared to the
wetsuit on top we did see a little water ingress. The 3mm neoprene others we noticed the lack of a more grippy/hard-wearing sole. As
did a good job of keeping our feet warm otherwise. alpkit.com the least-expensive, though, still a good buy. huubdesign.com

83 VERDICT Comfy and 85 VERDICT Classic
% warm, seams not as % swim sock with handy

refined as the Orcas NEOPRENE Velcro adjuster
BOOTS

BEST ON
TEST

ORCA HYDRO BOOTIES ZONE3 H-TECH SOCKS

£39 The more premium of Orca’s two footwear offerings, the Hydro £39 Last year we struggled with the fit of Zone3’s regular swim
Booties feature a thermal lining as well as a split-toe design to help socks, but thankfully the Heat-Tech version are worlds apart. The
them stay in place (and to make wearing with flip-flops easier!). only ones on test not to feature a split-toe design (which some will
These did feel very soft and comfortable and we loved how easy prefer the aesthetics of) these socks feel snug and comfortable on
they were to pull on and off. A rubberised sole gave good grip on the feet, yet are fitted enough along the calves not to allow any
slippy water entries/exits, while also adding longevity to the water ingress – to the point where when worn with a wetsuit on
product. Orca do note these should be worn under a wetsuit and top, our feet stayed pretty well dry through our swim. This made a
when we did we didn’t experience any leaks or water ingress – but huge difference to warmth, and thanks to the extra Velcro strap
not one for the hardy swimsuit-only brigade! orca.com could be worn by non-wetsuit swimmers as well. zone3.com

87 VERDICT Warm and 90 VERDICT Truly great
% comfortable with an % design, with no leaks

appreciated sole meaning toasty feet!

58 / / December 2022

COLD-WATER SWIM GEAR

BEST
VALUE

DHB HYDRON CAP HUUB SKULL CAP

£28 This is the thermal version of the Hydron cap, which like the £34.99 With silver Huub branding offering a nod to visibility this is a
gloves on the previous page features the same soft thermal lining stylish offering (if there is such a thing in neoprene swim caps). It
as in the corresponding wetsuit. The fit and feel was very similar gave good head coverage, is available in three sizes and has an
to the Orca (below) but offered a tiny bit more coverage in the size adjustable chin strap, although we did find this one had a habit of
M here against the S/M from Orca. You don’t get an adjustable slipping back on our heads when worn without a normal silicone
chin strap, but we didn’t find that hampered the fit on this cap cap on top. But it was comfortable and added warmth with 3mm
and it was easy to pull on and off. One thing we did like, though, neoprene thickness doing the job, albeit without the thermal
were the orange stripes. In an activity where safety is key, we’re lining seen on the others here. On sale at just £17.99 as we go to
amazed visibility isn’t considered by all brands. wiggle.co.uk print, it could be a real bargain. huubdesign.com

88 VERDICT Comfy and 85 VERDICT Stylish cap
% warm cap, good price % and if you can get it on

and safety stripes! NEOPRENE sale, a real bargain!
CAPS

BEST ON
TEST

ORCA THERMAL CAP ZONE3 HEAT-TECH CAP

£35 Coming in at £7 more than the similar Dhb cap in this test, it’s £39 With a £10 premium versus Zone3’s regular neoprene swim
hard not to compare the two. But with the Orca you do get an cap (also available in orange, handily, for visibility) we were keen
adjustable Velcro chin strap, so if you sometimes struggle to get a to try the heat-tech version after a positive experience with the
cap to fit or just like to have a strap to put it on/off more easily, similar gloves and boots in this test. And, happily, this cap did a
then this would be a wise choice. We’ve sometimes found that superb job of keeping our head warm. The red lining was almost
caps without Velcro chin straps can tear, too (although we did not felt-like and immediately felt cosy, plus this hat was slightly
experience that with the Dhb in this test period). The Orca cap was larger than the others and offered better coverage of the sensitive
soft and comfortable, so would be a sound choice for a warm forehead area. A chin strap gave adjustability, while logos were on
bonce, but we would’ve liked some visibility. orca.com a par with the Huub for visibility. zone3.com

80 VERDICT Nothing to 90 VERDICT Unbeaten in
% fault here, but the dhb % this test for warmth

offers better value and pure cosiness

December 2022 / / 59

KIT ZONE

BUYER’S GUIDE

THERMAL
WETSUITS

Feeling the chill yet keen to keep some distance in your
open-water swimming? Then a thermal wetsuit, constructed

with an extra warm lining, could be just the thing...

WORDS HELEN WEBSTER IMAGES STEVE SAYERS

BLUESEVENTY
THERMAL
REACTION ’22

£519 This is the third annual outing for
Blueseventy’s thermal Zirconium
technology on these pages. And when
the temperatures drop, we believe it’s
still the best there is for keeping toasty
warm. The orange, fuzzy, wool-like
lining extends down arms and legs,
keeping your limbs as well as the core
warmer, which we know is important.
Updated for 2022, the seamless
shoulders paired with 1.5mm under the
arms have improved flexibility and we
didn’t experience any fatigue on longer
swims. The centre and sides of the suit
have also been redesigned to improve
body rotation. We didn’t see any water
trickles as we swam thanks to the high,
well-fitting neckline, and although it
takes a little longer to pull on and off
than others on test it’s worth it for the
warmth! There are nine size options
available. blueseventy.co.uk

95 VERDICTThe gold standard for
% thermal swim wetsuits. Warm,

flexible and a joy to swim in

60 / / December 2022

THERMAL WETSUITS

DHB BEST ORCA ZONE3
VALUE OPENWATER ASPIRE
RS1 THERMAL THERMAL
AERON

THERMAL

£190 Given a thermal wetsuit may be a £369 Appearing unchanged since its £499 Based on the new Aspire, which
second purchase for many, we were keen debut in 2021, that’s no bad thing as the we’ve enjoyed racing in this year,
to see how the new thermal version of Orca RS1 Thermal is unlike any of the Zone3’s new top-end thermal wetsuit is
in-house Wiggle brand Dhb performed. others on test. Why? Inside you’ll find a equally impressive. The first thing we
The headline verdict? This was a very unique extra ‘batwing’ back panel that noticed was how much stretch and
easy suit to love, being flexible and easy you pull up and over your head before flexibility the fabric has; compared to
to pull on and off and fitting this tester doing the suit up. As such, it creates an the others on test, this suit was
like a glove. The thermal lining extends extra layer of warmth on the back and extremely easy to pull on and move in
across the chest, back and thighs and did prevents trickles down the neck and and that flexibility extended to the
make a difference to how warm we felt, through the zip. This works very well, superb swim experience, too. The
though not to the extent of some others and combined with the extra soft-touch neoprene is 3/4mm in the body and
on test. We also found this suit lacked a ‘X-thermal’ layer of fabric in the body 1.5mm under the arms with a high-
little flexibility on the 2mm shoulders creates a lot more warmth than your stretch lining, which helped, too (the
over longer swims, although the 5mm average suit. However, it feels lighter men’s version has 5mm). We did
panels in the lower body made this a and more flexible than the Blueseventy, experience some water ingress down the
very buoyant suit. The chart for the so will provide a good option if you’re rather low neckline, and Zone3 advise
women’s suit includes five sizes, though looking for warmth but a more ‘free’ that in some cases swimmers may need
the XL is only up to 173lbs – but that said, feeling. The 5mm neoprene used in the to size down due to the levels of stretch/
sizing is generous and we fit a medium core creates buoyancy, while the thinner bodyshape. Another tester didn’t have
where the chart recommended large. All but lined arms remain flexible and the same problem, though, and reported
in, a good second purchase or budget all- unrestrictive. Oddly, this suit was tricky the suit kept her warmer for far longer
year buy for chilly swimmers. wiggle.com to pull off when wet. orca.com than usual in cooler water. zone3.com

80 VERDICTGreat fit and buoyant; 88 VERDICTGenius technology 90 VERDICTInsanely flexible and
% flexibility good over average % prevents annoying trickles and % supple suit which was easy to

lengths; great for the money helps keep us warm and comfy pull on; just get the right fit

December 2022 / / 61

KIT ZONE

BUYER’S GUIDE

CHANGE
ROBES

Ideal for changing or warming
up post-swim, robes are quickly
becoming a winter essential. We
test four of the newest options…

WORDS HELEN WEBSTER & ROB SLADE

STOLEN GOAT
CHANGE
THINGY

£100 At this price the Change Thingy (!)
represents good value, but it doesn’t
quite have as much finesse as others.
Short sleeves with wide cuffs help with
changing, but also let the elements in.
The high-pile lining is on par with many
of its competitors in terms of warmth
and drying capabilities but doesn’t feel
quite as soft as some higher-priced
options we’ve tested in the past. Despite
getting the largest size, we found
changing a little awkward with space
limited around the knees (we’re 6ft 1in
so less lanky folk will be fine). There are
two deep, cosy pockets on the outside
and a zip pocket on the inner, while a
lined hood helps keep you warm,
though there’s no adjustment. Weather
protection is decent thanks to a
waterproof membrane, but the outer
material did become heavy in sustained
downpours. RS stolengoat.com

80 VERDICT Does the basics well
% and offers good value for money,

just a tad short for tall folk

62 / / December 2022

CHANGING ROBES

ALPKIT VIVIDA AW FINISTERRE
HAVEN ROBE SHERPA TEGO ROBE

£129.99 The Haven isn’t going to win any £165 One of the first things you notice £135The Tego might be thinner and lighter
awards for revolutionary design, but about this swim robe (apart from the weight than the others here, but it really
what it does do it does well. Here you get price) is its style. Whether in dark grey, came into its own during a consistently
a pretty traditional three-quarter length olive green or pale blue, it looks great. wet and windy test period on the Cornish
robe with full-length sleeves and a fuzzy It’s also made from mainly recycled coast. Testing multiple items of kit a day
fleece lining. Coming in four sizes, it’s materials, which do a good job of and running up and down the beach to
oversized enough to change inside (just!) keeping the elements at bay, though swap kit from the car, we welcomed a
albeit the long sleeves with relatively rain does start to soak in when heavy. robe which was long and waterproof
narrow arm holes make things a little Sizing is based on height and a large (thanks to the DWR coating) but light
tricky. The two-way zipper is a nice worked well for this 6ft 1in tester. The enough to be able to zip up and move
touch if you want a bit more flexibility to full-length sleeves have Velcro cuffs around in. So if you’re a swimmer who
move inside it, though. On this 5ft 7in and, vitally, it’s easy to pull your arms likes to get there, get it done and then get
tester the length was about right, but out of them when changing. The moving then this could be a really good
taller swimmers may find they need a adjustable, lined hood is another option. The other benefit is it packs up
little more. The robe is windproof and highlight, there are two lined exterior small, so is easy to fold down and carry
waterproof-coated and 100% polyester pockets and the sherpa lining is also where space is at a premium. We also
throughout. No recycled materials comfortable (though not quite found it easily fitted into our dry bag
though, which is surprising as the brand luxurious) and dries you off well, but to protect it from mid-swim showers.
is B-Corp rated. However, there is a does moult a little. The lack of exterior The recycled fleece inner dried quickly
three-year guarantee as well as a take- zip pocket and double-sided main zip is and was also suitable for drying off with.
back scheme once you’re done with it. a shame, too, though the latter handily We would’ve liked a zip pocket, but that’s
There’s an internal zip pocket and a has a large pull tab. An internal zip a minor quibble. Three colours are
funky ‘go nice places, do good things’ pocket and included stuff sack round out available, with one reduced to a bargain
logo on the back. HW alpkit.com the features. RS vividalifestyle.com £87 at time of print. HW finisterre.com

80 VERDICT Good solid, warm 83 VERDICT A decent 88 VERDICT Not as snuggly as
% robe if a little snug for % eco-friendly robe, but at this % some, but far more practical,

changing. No eco materials price we’d want it to be perfect packable and lightweight

December 2022 / / 63

essential kit

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

SHORT- 83 84 87 88 91
SLEEVED %M %W %W %W %M
TRI-SUITS
ORCA castelli ASSOS STOLEN GOAt TRI-FIT
Performance is key
for race tri-suits, so Athlex Aero Race Suit PR Speed Tri Suit Triator SS Speedsuit Upstart Tri-suit Evo Next Gen
consider chamois, £149 Speedy yet £300 Made to be £380 Oozes quality, £160 Striking suit with £189 Classy suit with
supportive suit that’s highly aero, with with comfy chamois, aero sleeves, a split- silky-smooth fabrics
grippers and highly breathable for feather-thin fabric and honeycomb arms and front design and and well-crafted
pocket options. warmer climes. ample pocket storage. fast-drying material. comfy material. tri flourishes.
Fabric should also be Issue 404 Issue 404 Issue 404 Issue 404 Issue 404
quick-drying and orca.com saddleback.co.uk assos.com stolengoat.com tri-fitathletic.com

sweat-wicking.

TOP-END 88 91 90 92 85
WETSUITS %W %W %M %M %M

If your goal is to exit Huub Yonda 2xu Orca Sailfish
T1 at the front of the
Aegis X 3:3 Ghost 3 Propel Pro Apex Flow Ultimate IPS Plus 3
pack, you’ll want a £374.99 Great suit at £589 Top-end £600 Highly flexible £719 Sublime €975 A very classy
suit that strikes the a decent price with features, such as a suit that’s great for flexibility, comfort and high-performance
some good tech. Also silky lining and super front-pack swimmers. buoyancy, plus slight suit. One for PB
ultimate balance looks and feels fab. easy to remove in T1. Also very comfortable. leg lift to aid position. chasers.
between flexibility, Issue 406 Issue 406 Issue 406 Issue 406 Issue 406
huubdesign.com yondasports.com uk.2xu.com orca.com sailfish.com
buoyancy and
comfort, while also
being super easy to
remove on the fly.

BUDGET 70 82 85 90 92
WETSUITS %W %M %W %W %M

Always try before you Lomo blueseventy Orca yonda dhb
buy as sizes can vary
massively between Prime Bolt Athlex Float Spook Aeron Lab 3.0
£119 Warm, flexible £149 Well-considered £209 Buoyant and £269 Great design £300 Supple, stylish
brands. Then consider and buoyant suit, with buoyancy and supple flexible for a natural- visibility, good-quality and speedy suit.
your swim ability, as inclusive sizing and an arms. A steal at £82 feeling swim, with build and compatible Down to £225 at
accessible price point. at time of print. heaps of tech. with any swim stroke. time of print.
some features will be Issue 406 Issue 406 Issue 406 Issue 406 Issue 406
lost on newbies (e.g. lomo.co.uk wiggle.co.uk orca.com yondasports.com wiggle.co.uk

thin neoprene and
reduced buoyancy).

TRI BIKES 78 91 81 91 90
% % % % %
The key here is
fit and comfort. giant orro ARGON 18 quintana roo trek
Remember: the
least aerodynamic Trinity Advanced Venturi Evo Tri E119 Tri+ Disc PRsix 2 Speed Concept SLR9
thing on the bike £1,899 Upgrade the £2,500 A road bike £7,300 New, fast aero $7,895 If money is £12,100 Fast and
is you, so have a uninspiring training given a multisport frameset, with disc no object, this compliant, with disc
bike fit to refine wheels. This is a makeover – with a tri break integration and is one of the best, brakes, storage and
reliably specced and saddle, seatpost, clip- hidden flat kit storage most refined tri bikes all mod cons for
your position. affordable first tri bike. on bars and comfort. within the frame. you can buy. racing at top level.
Issue 382 Issue 382 See 220triathlon.com Issue 383 See 220triathlon.com
giant-bicycles.com i-ride.co.uk argon18.com quintanarootri.com trekbikes.com

64 / / December 2022 M Designed for men W Designed for women

KIT ZONE

POOL 85 90 83 75 90
GOGGLES % % % % %

When shopping for Zone3 zoggs HUUB Aqua Sphere Speedo
a new pair, consider
Venator X Tiger LSR+ Pinnacle Xceed Yellow Vue Mirror
tint to deal with £29 All-rounders with £29 Soft, comfortable, £39.99 Unique, comfy £49 Designed for £60 A perfect fit,
bright lighting, polarised, mirrored and high-performing, gaskets and smaller, bright conditions, being sturdy and
width of vision, and lenses & wide vision. at a reasonable price. pool-specific fit. with a superb fit. secure yet flexible.
comfort to ensure a Issue 409 Issue 409 Issue 409 Issue 409 Issue 409
fuss-free swim. zone3.com zoggs.com huubdesign.com aquasphereswim.comM speedo.com

ROAD RUN 82 86 87 88 90
SHOES %W %M %M %W %W

A pair of lightweight ASICS KIPRUN UNDER ARMOUR HOKA ONE ONE CRAFT
and propulsive road
shoes are a must for Metaspeed Sky Ultralight Flow Velociti Wind 2 Carbon X3 CTM Ultra Carbon
£225 Well-thought- £69.99 Absolute £140 Classy upper, £160 Responsive and £220 Tech-packed,
race day. Look out out design with bargain for short- moderate spring and light, carbon-plated classy kicks that are
for carbon soles, lightweight upper course speed, plus classic tri styling make racer that’s well- ultra-light and comfy
breathable mesh and carbon plate. light and nimble. these winning kicks. suited to any distance. for racing.
uppers and Issue 404 Issue 404 Issue 404 Issue 404 Issue 404
sockless comfort. asics.com decathlon.co.uk underarmour.co.uk hoka.com craftsportswear.com

CYCLING 85 91 90 92 90
JERSEYS %W %W %W %M %M

When you spend so Van Rysel Presca Tri-Fit TRIMTEX CASTELLI
much time on the
RCR Jersey Core Collection Gold Sykl Pro Earth Vitric 2.0 Aero Race 6.0
bike, it pays to have a £39.99 For everyday £85 Eye-catching, £99 Oozes quality, €115 Great for hot £125 Made for high-
cycle jersey you can riding at an excellent feels good on with looks great and weather, extremely performance, with an
rely on for comfort, price. Has lots of breathable sides and performs well in comfortable and made aero fit and excellent
pockets for fuel, too. is kind to the planet. hot weather. from recycled fabric. moisture-wicking.
storage and Issue 407 Issue 407 Issue 407 Issue 407 Issue 407
performance. decathlon.co.uk prescasportswear.com tri-fitathletic.co.uk trimtex.eu wiggle.co.uk

BIB 91 85 87 82 93
SHORTS %W %M %M %M %W

Bib shorts are an shimano STOLEN GOAT HUUB castelli Santini
essential piece of
Surmire Epic Ventus One Free Aero RC Aahonoui
training kit to £89.99 For everyday £149 Extra-thick £149.99 Top-end bibs £175 Innovative £210 Highly comfy,
protect your body performance and chamois for long with lithe material, chamois pad, with plus lightweight,
value, these are light, rides, with comfy supple straps and handy rear pockets breathable and high-
from those long comfy and secure. seams and leg panels. sweat-wicking panels. and packed with tech. quality material.
miles in the saddle. Issue 408 Issue 408 Issue 408 Issue 408 Issue 408
Look out for good freewheel.co.uk stolengoat.com huubdesign.com castelli-cycling.com santinicycling.com
quality chamois, leg

grippers, straps
and materials.

SWIMWEAR 92 85 76 90 88
%M %W %M %W %M
Jammers should fit
closely with zero Zone3 zoggs 2xu Funkita Tri-fit
bagging, while an
Jammers Colour Flow Propel Jammer Wing Tips Rapid Jammer
adjustable drawstring £35 Great value, £38 Fantastic quality £40 Basic, functional £44.95 Great design £89.99 Brilliantly
waist will ensure they made from 100% and fit from this training jammers with and quality fabric, and engineered quick-
stay up. For swimsuits, chlorine-resistant and vibrant suit with lined a tight, compressive provides a perfect fit drying, compressive
fast-drying material. and recycled fabric. fit and classic style. from a diamond back. jammers.
pick straps that stay Issue 409 Issue 409 Issue 409 Issue 409 Issue 409
up, don’t irritate your zone3.com zoggs.com uk.2xu.com funkita.funkytrunks.co.uk tri-fitathletic.co.uk

shoulders and are
comfortable.

December 2022 / / 65



JAMES WITTS BOB BRUNOT

Freelance writer and former P75 ENERGY-
editor of 220 Triathlon PACKED
magazine, James specialises LUNCHES
in sports science and
endurance training. KATE PERCY

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

GETTY IMAGES

GREG WHYTE LAUREN
Olympian Greg is a pre- DRINKWATER
eminent authority on
exercise physiology is a personal trainer and
and sports and group exercise instructor
exercise performance. specialising in ante- and
post-natal fitness.
/ 67
December 2022 /

TRAINING
AUTUMN’S HERE, WHICH MEANS ONE THING – IT’S TIME TO
HIT THE TRAILS IN SEARCH OF MORE SPEED, GREATER
STRENGTH AND A DAMN BIG DOLLOP OF FUN…

WORDS JAMES WITTS IMAGE BOB BRUNOT

68 / / December2022

OFF-ROAD RUNNING MASTERCLASS

he season’s come to an end,
meaning you can sit back,
flood your system with craft
ale and pile on the pounds.
In the process, of course,
you can wave goodbye to those hard-
earned 2022 gains and bid adios to a 2023
PB. Yes, it’s good to take time to unwind
from your summer of events but you’ve
more than likely enjoyed that period of R&R
and should be champing at the bit to train.
And that’s where off-road running, or
trail running, comes in. This simple but
effective slant on your normal running will
deliver many physical, mental and
performance benefits including higher
aerobic capacity, stress relief from the
bucolic backdrop and faster run times.
Running off-road also varies foot strike,
meaning the chances of overuse injury are
reduced compared to the metronomic and
often debilitating striding atop hard
tarmac. That said, don’t stop pavement
running completely. A good mix is what’s
required for all-round gains.
If you need evidence that off-road
running can send your fitness into the
stratosphere, look no further than Kilian
Jornet. The Spanish runner holds myriad
trail titles and world records including
winning the acclaimed Skyrunner World
Series six times. In 2018, he also smashed
the Bob Graham Round, one of the most
celebrated challenges in endurance sport,
comprising a course of 106km with 8,200m
ascent over 42 fells that must be completed
in 24hrs. Jornet completed it in 12:52hrs
(the record lasting until American Jack
Kuenzie broke it in September this year).
His VO2max has been measured at a frankly
ridiculous 92ml/min/kg with his resting
heart rate down in the low 30s.
You might not reach those levels but, as
Jornet shows, there’s no denying hitting
the trails will give your run a boost. X

December 2022 / / 69

TRAINING

10 WAYS TO IMPROVE YOUR
2023 RUN PERFORMANCE

Taking your run off-road can reap multiple multisport benefits, but to
make sure you get the most out of every mile, you first need our top tips…

01 GAUGETIMENOTDISTANCE arm action. Both will help you stride if not than road shoes for better grip on muddy
Trail running’s a more effortlessly, at least more efficiently. terrain. Many feature extras like toe
liberating exercise than bumpers and reinforced sidewalls for
pavement pounding. You’re far from the 03 …pERFECTYOUR greater protection. Depending on
madding crowd and free from polluting POSITION DOWNHILL distance, we’d also recommend a
traffic. That liberation extends to how far waterproof jacket, hydration pack, fuel,
you run. What with the technical trails, These technique pointers will navigation tool (a top-end multisport
gnarly surfaces and numerous obstacles – boost speed while decreasing stress on the watch can come in handy here), gloves,
tree stumps, rocks… – gauge your run over legs for reduced DOMS (delayed onset of headgear and extra layers.
time rather than distance. muscle soreness) in a day or two. Firstly,
ensure you lean from your hips and not 05 STARTSLOWLY
02 PERFECTYOUR your shoulders. This adjusts your centre Pacing’s important in all three
POSITION UPHILL… of gravity for better balance. Just don’t tri disciplines but arguably
overdo it and tip over! Use your arms for even more so when it comes to off-road
When it comes to running balance. While flailing your arms out to running. The variations in terrain,
uphill, remember not to lean forward too the side might feel a little crazy, it’s an obstacles plus often quagmire surface
much. It’s common to overcompensate oft-used technique by legendary off- means it’s a skill in itself to pace your
due to the gradient but go too far and you roaders like Lesley Paterson. Don’t efforts without hitting the wall. So, start
lose speed… and find it harder to see overstride – think circular striding – look slowly and pick up the intensity if you see
where you’re running. Instead, don’t bend down the hill not at your feet. fit. Yes, that sounds less scientific than
your chest forward; instead, stand up running by zones but striding by feel’s
straight while remaining balanced. Life 04 GETTHEKIT arguably more beneficial than homing in
your head, too, as this will help you Invest in a good-quality pair of on your sports watch. You could also trip if
breathe more proficiently. Also, look to off-road run shoes. These tend you’re laser focused on your wrist.
run on your forefoot while cranking up the to have a more aggressive tread pattern

70 / / December 2022

OFF-ROAD RUNNING MASTERCLASS

06 ENTERANEVENT 07 DISCOVERDUATHLON
Signing up to an off-road run race this off-season will deliver Sticking to the event theme,
multiple benefits: it’ll give your trail running a clear focus; it’ll you could also sign up for an
satiate your competitive hunger while triathlon hibernates; and you’ll off-season, off-road multisport race.
enjoy running a new route. As a snapshot, there’s the Run Durham Ideally you’ll have a mountain bike for the
Hamsterley Remembrance Day five- and 10-miler on 13 November that’s run/bike/run format, though gravel or
hilly and multi-terrain; the Salcey Wet & Wild Run (7.5km and 14km cyclocross bikes might be suitable if the
options) in Salcey Forest, Northamptonshire, on 15 January 2023; and the course isn’t too gnarly. One of the
Wild Night Run (five and 10 miles) on Dartmoor on 18 February 2023. standout events of the autumn/winter
period is the Escape to Afan Off-Road
Duathlon events over the weekend of 26-
27 November. Two days of hardcore Welsh
action can see you compete over sprint,
standard or the Extreme distance, which
breaks down as a 5km trail run, 26km
mountain bike and 6km trail run. Don’t be
deceived by those distances – they’re
incomparable with the road.

08 BRUSHANDBALANCE
The rugged terrain cranks
up strength and fitness, but
it does raise the spectre of an acute injury
like an ankle sprain. That’s where a spot
of balance training comes in. While
cleaning your teeth, stand on one foot
and lower yourself as if you’re doing a
one-legged squat. Rise and repeat on
the other leg. Keep doing this for the
duration of your dental-hygiene routine
to improve your proprioception (your
body’s awareness in space).

09 LIGHT THE WAY
Headtorches are essential
when running off-road this
winter, especially in December when
daylight’s depressingly banished by
around 4pm. Things to consider are the
brightness of your headtorch – is it
sufficient for the terrain? How long’s the
battery life? How comfortable is the fit?
And how easy is it to use when running
with gloves on? You can’t go far wrong
with a Petzl, but there are plenty of
quality models on the market, starting
from around £30.

10 10KNOWYOUR
NEIGHBOURHOOD

You don’t have to venture to
rural retreats to benefit from off-road
running. Even in the most urban of
environments, you’ll have great parks,
towpaths alongside canals and the
occasional woods to run through. Local
football fields will also add variety to
pavement pounding. X

December 2022 / / 71

TRAINING

Multiple Xterra world champion Lesley Paterson and coach at
Braveheart Coaching (braveheartcoach.com) reveals her
favourite trail sessions for all distances…

IMAGES BOB BRUNOT

72 / / December 2022

OFF-ROAD RUNNING MASTERCLASS
1 23

OLYMPIC SUSTAINED LONG-DISTANCE
POWERBUILDER STRENGTHBUILDER DURABILITYBUILDER

Coach Coach Coach
Lesley Paterson Lesley Paterson Lesley Paterson

Benefit Benefit Benefit
To help Olympic-distance athletes This is for those who do middle For iron distance you need
build power for shorter distances distance, which is all about durability in the muscles, so
on the trails. sustained speed, so this kind of this kind of workout focuses
workout helps to develop enough on pushing your muscles to the
Warm-up strength to carry speed to the finish. edge when tired. 
10 mins at a moderate pace
followed by 5 x 20 secs building Warm-up Warm-up
to sprint. Enjoy 40 secs easy on 10 mins easy, 5 mins building to 10 mins easy followed by 10 x 10
the flats to get turnover and 10km pace for last minute. sec pick-ups with short, quick
muscles engaged. stride, and 10secs in-between.
Main set
Main set 1 x 3min steep (above 10%) hill Main set
Find a steep hill off-road but with rep on trail straight into an 8min 15 mins at Ironman-type pace/
a good surface and above 10% tempo/half-marathon pace effort on rolling trails, 2mins easy,
gradient, then undertake 20 x interval on flat to rolling trail. then 6 x 30sec steep-hill power
20sec hill bounds straight into Do this as an out-and-back so sprints on tired legs. Jog to bottom
20sec short-stride, quick-cadence you finish at the bottom of the of the hill as recovery each time.
hill sprints. Enjoy a 1min easy jog- hill you did the rep on. Enjoy a Three complete rounds of this. 
back recovery between sprints. 2min easy jog. Repeat this three
times in total.  Cool-down
Cool-down 5-10 mins easy.
15 mins easy. Cool-down 5-10 mins easy.

WANT
MORE?

Head to 220tri.
com for a huge range
of training plans and

sessions to suit
all abilities

December 2022 / / 73

Transform
your
garage!

Is your garage a frustrating mess?
Why not create a beautifully organised
space for cycle training and
maintenance? Dura’s premium quality
cabinets, storage products, flooring
and lighting provide all you need to
create a ‘paincave’ that you’ll enjoy
...and will be the envy of your friends!

For a brochure call 01280 707331 or Keep up with our news and
visit www.duragarages.com offers by following us at

@duragarages

PoThse sibilities
Endlearess

Recycle your magazine and seven days www.recyclenow.com
later it could come back as your newspaper

TRAINING

ENERGY-PACKED
LUNCHES

Put that shop-bought sandwich down and get ready to
transform your weekday workouts with our four lunch recipes

RECIPES KATE PERCY IMAGES STEVE SAYERS

H ow nourishing are your offers little in terms of good nutrition for
workday lunches? The the busy triathlete. This is where this
advantage of working from month’s four nutritious and delicious
home is that you can eat meals come in…

what and when you fancy. First up, add a little spice to
your lunch break with a delicious
Not so for those who have either returned Vietnamese noodle bowl. This totally
mouth-watering bowl of goodness will
to the office, or work in schools and health admittedly take a few more minutes to
make than your average pot noodle, but f
care. And though cheap and convenient,

the standard supermarket ‘meal deal’ is

not only wholly uninspiring but also sadly

December 2022 / / 75

TRAINING VIETNAMESE NOODLE BOWLRECIPE PREP 10mins
OF THE SERVES 4
it’s pretty fast all the same, much
more nutritious, and a great balance of MONTH
all three macros - carbohydrate,
protein and healthy fats. Get noodle- INGREDIENTS
savvy, too, with the extra info at the
base of the recipe and experiment • 200g linguini rice noodles • 200g pack cooked large prawns • 1 red onion, finely sliced • Handful
with the different suggestions. radishes, finely sliced • 1 red or yellow pepper, finely sliced • 1 large carrot, grated or finely sliced
• 5-6 mushrooms, sliced • 1-2 green chills, deseeded and finely sliced • Handful roasted cashew
Next, an Italian chicken nuts, roughly chopped • Large handful fresh coriander, roughly chopped • 1 lime cut into wedges
sandwich recipe to take your For the dressing • 1 clove garlic, crushed • 1cm piece ginger, grated • Juice of 2 limes • 1 tsp
sandwich experience up another coconut sugar • 1 tsp sweet chilli sauce • 1 tsp rice vinegar • 1 tsp Thai fish sauce
level! I firmly believe that if you can
access good quality bread it is so much Make the dressing by whisking all Place the rice noodles in a heatproof
nicer, so treat yourself to some the dressing ingredients together in bowl and cover with boiling water.
wholesome granary or (my favourite a small bowl. Set aside. Leave for about 5mins, or according to
for this) seeded sourdough from your the pack instructions. When just
local bakery to pack this tasty tender, tip into a sieve to drain, then
Mediterranean-style chicken mix into. rinse under cold water. Set aside.

This nourishing ‘superfood’ Place the prawns, noodles and Divide into lunchbox-sized portions, top
Butterbean, spelt and roasted veg vegetables in a large bowl and pour with cashew nuts and coriander and a
salad delivers slow-releasing over the sauce. Toss together with wedge of lime to squeeze over just before
carbohydrate and protein to keep your salad servers or your hands so that eating. Any remaining salad will keep in
energy levels sustained all afternoon. the sauce is well combine. Taste for the fridge, covered, for up to 48hrs, but
Make a batch of this in advance and it seasoning. add the coriander just before eating.
can keep you going for days.
SOBA GLASS EGG
Finally, a favourite for rest days,
this is my Sweet potato, broccoli and Made with These high-carb, Nutritionally similar to
chorizo tortilla, which is not only buckwheat, these low-fibre transparent pasta, containing 40g
filling but also packed with protein nutty noodles have a noodles are made carbs, 7g protein and
and antioxidants to help your muscles higher mineral, fibre with mung bean 3g fat per 100g, these
recover and repair. Enjoy cold or and protein content starch and are great are often enriched
warmed in the office microwave. than white rice for the night before with vitamins and
noodles. a race. minerals.
Tortilla is also one of my go-to
meals for those ‘what’s for supper?’
moments. It’s a great vehicle for using
up leftover veg, meat or fish. Try
experimenting with different
combinations: hot smoked salmon,
red peppers and spinach, or you can
never go too far wrong with just plain
onion and potato.

Bites (katepercys.com).

76 / / December 2022

GRAIN GAINS ENERGY BOOSTER NUTRITION
RECOVERY VEHICLE

ITALIAN CHICKEN BUTTERBEAN, SPELT & VE SWEET POTATO, BROCCOLI
SANDWICHES ROASTED VEG SALAD AND CHORIZO TORTILLA

PREP 5mins MAKES2 sandwiches PREP 5mins COOK 15-20mins MAKES 12 PREP10mins COOK 40mins SERVES 4

INGREDIENTS• 4 thick slices of crusty bread INGREDIENTS • 1 pack red, green and yellow INGREDIENTS • Head of broccoli, broken up

• 1 pre-cooked chicken breast • 1 small peppers, chopped into bite-sized pieces into small florets • 1 large sweet potato,
baby gem lettuce, shredded • 1 tbsp pitted • 1 small aubergine, cubed • 10 baby cubed • 6 spring onions, finely sliced
black olives, chopped • Handful baby tomatoes, halved • 1 red onion, roughly • Chorizo, sliced thinly • 8 large eggs
tomatoes, quartered • 5 small radishes, chopped • 1 clove garlic, crushed • 2 tbsps • Pinch of hot smoked paprika
quartered • 3 spring onions, finely olive oil For the salad • 400g tin
chopped • 1 ripe avocado, cubed • 1 stick butterbeans, drained and rinsed • 150g METHOD
celery, finely chopped • Handful flaked spelt • 2 tbsps olive oil • Juice of 1 lemon
almonds • 1 tsp chopped flat-leaf parsley • 1-2 tsps red wine vinegar • Handful fresh 1 Cook the sweet potato and
For the dressing • 1 tsp Dijon mustard flat-leaf parsley, roughly chopped broccoli in a pan of salted
• 2 tbsps olive oil • 1 tbsp lemon juice • Handful fresh mint, roughly chopped boiling water until tender. I usually
add the broccoli halfway through
METHOD METHOD cooking the potato. Drain and set
aside. Pre-heat the grill.
1 Make the dressing in a small 1 Preheat the oven to 220°C/200°C
bowl. Start with the mustard and Fan/Gas 7. Put the vegetables in a 2Fry the chorizo and spring
then, using a hand whisk or bowl, add the oil and some salt and onion for 2-3mins. Add the
teaspoon, whisk in the oil until pepper. Toss until coated. Arrange in sweet potato and broccoli and cook
emulsified. Whisk in the lemon juice a single layer on a baking tray. Roast for another minute.
and then season to taste. for 30–40mins. Leave to cool.
3In a bowl, season the eggs and
2 Shred or finely chop the chicken. 2Meanwhile, cook the spelt in beat with a fork until combined.
Transfer to a bowl and add all the boiling water according to pack Bring the pan back to a medium
salad ingredients and toss together, instructions, usually about 25mins. heat and pour the egg in. Move the
then season. Stir in 1 tbsp of the Drain and then rinse with cold water. mixture around with a spatula until
dressing and gently combine. the bottom of the tortilla is set and
3Transfer to a bowl and toss with the top is still wobbly.
3Lay out two bread slices and the olive oil, lemon juice and
spoon an equal amount of vinegar. Season well. Add the 4 Pop under the grill for a few
mixture on each slice (or save one vegetables, the butterbeans and mins to finish cooking the top.
portion in the fridge, covered, for the the fresh herbs and divide into Run a knife or spatula around the
next day’s sandwich). Top with the lunchbox portions. Any remaining edge of the tortilla to loosen. Place
remaining slices. Transfer to a lunch salad will keep for several days in a large plate on top of the pan and
box or wrap carefully in foil. the fridge, covered. flip over. The tortilla should come
out of the pan onto the plate.
GO GREEK… AND VEGGIE Swap the chicken BOOST THE PROTEIN Stir in some tinned
USE UP YOUR LEFTOVERS Swap the broccoli,
for feta and you’ve basically got a Greek tuna or chopped cooked chicken for an
salad in a sandwich! effective post-workout meal to help sweet potato and chorizo with cooked
repair and recover muscles and energy. bacon, red peppers, potatoes, chicken…

DIETARY PREFERENCE GUIDE P PESCATARIAN V VEGETARIAN VE VEGAN

December 2022 / / 77

TRAINING

SEEK OUT THE PROFESSOR
SINGLE-SPORTERS GREG WHYTE

If you want to improve your triathlon performance for 2023, then Former modern pentathlon
joining up with swim, bike and run groups could be the answer… Olympian professor Greg
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.

W hile triathlon is an invaluable, particularly during the long, with a single-sport squad. For example,
endurance sport requiring dark, cold, wet winter months. In my the importance of brick sessions in
high values of maximal opinion, it’s actually the social support of simulating the transition from one
(VO2max) and sub-maximal squad membership that is fundamental to discipline to the next is central to a
(lactate/anaerobic triathlete’s programme but unlikely to
high-quality training and should be

threshold, LT/AT) aerobic fitness, “It’s at the top of the agenda for all be provided by a single-sport squad.
it’s often assumed that triathletes. So, why is it that so But there’s no doubt that adding some
actually the
triathlete’s possess lower many triathletes train alone? squad sessions – and ideally a mix of
social support of triathlon and single-sport ones – to your
values to those of single- There are several reasons, programme, particularly during the winter,
will have a profoundly positive impact on
discipline athletes. squad membership but one of the most common

But in contrast to this that’s fundamental is time constraints and the

believed wisdom, research has to high-quality fixed timings of squad your training. While the physiological,

demonstrated that triathletes training” sessions. But, given the technical and tactical benefits are clear to

(particularly at the elite end of above importance of squad see, in my opinion, it’s the social

the spectrum) possess similar training, a triathlete’s training importance of squad sessions that will

maximal and submaximal values to those of programme should be designed in such a provide the greatest boost to your training.

single-sport athletes. way as to accommodate as many squad Nothing great is ever achieved alone and

Accordingly, despite the division of sessions as possible. There’s no nothing good comes easy. To that end, make

training to accommodate three disciplines, requirement for all sessions to be linked finding squad training a priority this winter.

triathletes obtain similar maximal and to squads, of course, and, given the Quality training is hard and can be

sub-maximal physiological indices of different demands of triathlon, it would miserable at times, but, as the saying goes, a

performance as single-sport athletes. To be sub-optimal to undertake all sessions misery shared is a misery halved!

that end, from a physiological perspective,

it makes sense that triathletes can, and Need advice from the Prof? Send an email to [email protected]
should, train with single-sport athletes.

Furthermore, single-sport squad training

offers a number of training benefits that GETTY IMAGES

will enhance overall quality of training for

triathletes. Training with single-sport

athletes who are superior in their chosen

discipline, for example, provides a

significant technical and tactical advantage

over training alone.

Importantly, a squad environment –

whether a tri or single-sport one – also

keeps you honest in training. This quality-

control mechanism ensures that you deliver

to target during every training session,

rather than dictating training quality based

on your own bias.

Training alone can all too often make it

much easier to work too hard or take it easy

irrespective of the target of the session; a

problem that’s far less likely to occur in a

squad setting. In addition to enhanced

training quality, the social interaction and

support provided by squad training is

78 / / December 2022

COACHING Q&A

THIS HEAVY BIKE LEGS RUNNING AT ALTITUDE After reducing your effort,
MONTH’S the additional elevation gain
COACHING Q How can I alleviate the feeling of Q Any tips for dealing with may be enough to consider
heavy legs on the bike during a race? mad elevation gain at reducing your effort further as
PANEL I’ve done a few races this season where I altitude? My heart feels like you climb.
simply haven’t been able to ‘get going’. it’s going to leap out of my
Graeme Maguire chest when I run! Dean Breed Additionally, running with
power has allowed us to start
JOEL ENOCH A Not being able to get going on the bike A Exercising at altitude is identifying various thresholds
leg post-swim is not unusual, and there more challenging because, based on the gradient: you’ll
Heavy bike legs are several factors and scenarios that could simply, the air is thinner, and have different threshold
Joel is an award- contribute to this frustrating situation you get less oxygen per breath, powers at different
winning triathlon mid-race. Here are some considerations meaning you have to reduce percentage gradients.
coach and GB age- and tips to prevent and treat the feeling your effort.
group triathlete at should it affect you again. Therefore, the best way to
world and European To a certain degree, you can deal with severe changes in
championship level. If you’ve had a stressful swim – say train this through altitude elevation if you don’t have the
you’ve been hit repeatedly by other training, which will help. power data to work off is to go
PHILIP HATZIS swimmers, you’ve had your googles However, you won’t be able to a little easier than you may
knocked off, or you’ve encountered a water push the same effort. In other have thought before, and try
Running at altitude full of jellyfish, or all three! – this may words, running at 5mins/km on and dial into your effort rather
Philip is a BTF level- increase the stress response of your body. flat terrain at sea level does not than be forced by numbers on
have the same physiological gradients. You may even find
three-qualified coach During stress, blood vessels can narrow effect on your body as it does it as fast, but considerably
who’s taken many reduce blood flow to certain areas of the running at 5mins/km at 2,500m. easier, to power walk or adopt a
of his athletes to body. So for example, blood flow could run/walk strategy!
be directed away from your less-active So for the equivalent power
world and European muscles – i.e. your legs. This may leave running at 5mins/km, you will Additionally, due to the
championships. them in a semi ‘dead’ or numb state need to drop your power by reduced oxygen, you will need
and could then take a few miles for the about 10-12%, even if you’re to drink more fluids and burn
ANDREW SHEAFF blood flow to be redistributed and wake acclimatised at 2,500m. If more carbohydrates. Both
Changing swim them up. Reducing stress is a good way unacclimatised, you may see a these factors can make your
tempo to perform better, so make sure to build drop of about 15-16% of your perceived effort harder.
Andrew is a swim this into you pre-race routine in a way sea-level power. Philip Hatzis f
coach at the that works for you.
University of Virginia, YOUR QUICK-FIRE QUESTIONS
Another consideration is that your
the reigning perception in water is very difficult and Q How can I get Q When should I A It varies depending
NCAA champions. because of that we tend to swim slightly more confident use my aerobars on your activity and
harder than we realise. This can have a cycling in wet in a race? its duration.
NIK COOK similar affect as stress, as detailed above, conditions? A If you’re using
drawing blood towards the working A Feeling confident stubby bars in a During a race, we
Managing bike rust muscles and again leaving the legs and being relaxed on draft-legal race, only always recommend
Cycling writer Nik feeling sluggish. your bike is hunker down on wearing a tri-suit.
is a competitive important when them when you’re on This is because you
multisporter who’s It’s for this reason that us coaches will riding at speed in the front. The time can wear it during
recommend that you kick harder in the the wet, especially it’d take to get your each discipline, it
competed for Team final 200m or so of a swim. This redirects on corners and hands from your dries quickly, has
GB in duathlon. the blood to the legs ahead of time and descents. You’ll be aerobars to your cushioning for the
prepares them to work though T1 and much safer and brakes could be the bike, pockets for
onto the bike. faster if you’re difference between snacks and is
feeling cool. avoiding a crash normally comfortable
The body is highly adaptable so, and ending up on on the run.
depending when your next race is in the But the best way the tarmac.
calendar – most likely at the start of next to boost your For those who are
season so you probably won’t have raced confidence is like And don’t forget only looking to do
for a few months – then it might be that with most things that to ‘turtle’ when on open-water
your body is simply not used to the you want to improve your aerobars. By swimming in their
transition from one sport to another. – by practising. If shrugging your wetsuit, you could
you’re unsure, find shoulders and get away with
You can prepare your body for switching someone who knows extending your wearing a swimsuit,
between two sports by planning in some what they’re doing neck, you’ll swimming shorts or
swim-bike brick training efforts to better and get them to help significantly improve jammers underneath.
prepare for the demands of the race. you. This’ll help you your frontal profile. Again, pick
to realise the limits Practise in training. something that’s
Lastly, it’s key to switch on your of you and your bike, comfortable, not too
muscles through a vigorous warm-up and to optimise Q What do you wear tight and won’t dig-
before the race. It’s not uncommon for your speed. under a wetsuit? in, as this can lead to
triathletes to skip a warm-up altogether rubbing between f
and many will only perform a basic swim
warm-up, leaving the legs unengaged
and muscle fibres simply not ready to
work. Joel Enoch

December 2022 / / 79

TRAINING

CHANGING SWIM TEMPO MORE QUICK-FIRE QUESTIONS

Q Is it possible to change ‘gear’ in the the layers over and levels of kick. They’re also a
water to help me better deal with your skin. flexibility, swim fins good way to give
race-day scenarios? Jessica Williams serve a number of you a feeling of
You may also purposes. speed in the water,
A In short, yes. And the more you practise want to consider which you can then
these skills, the more speed you’ll have investing in some Worn in pool attempt to replicate
and the better you’ll be able to recover from wetsuit lube to training, they give the feel of when you
these surges. Here are three strategies to protect the skin you extra speed and take them off and
try out in the pool: from chafing along propulsion for little try to create the
pinch points like effort. This allows same propulsion
To be able to change speeds, you need to around the neck, you to focus on without them.
have some speed. The first step in learning under the arms and front-end swim drills
to switch gears is to practise swimming along wrists and such as single-arm We’ve
fast. Short sprints of 15-20secs fit the bill ankles to aid smooth swimming, ‘broken occasionally used
here. Make sure you’re getting enough rest removal. This is arrow’ and fins in open water if
between each sprint, something like particularly useful in ‘superman’, where we want to have a
45-60secs. It doesn’t take much volume race conditions. you achieve less or long, relaxed swim –
here, as 3-4 efforts performed 1-2 times next to no or to keep up with
per week is sufficient. Q What are the propulsion from faster-paced friends!
benefits of your arms. Just beware that
In a racing environment, you generally swim fins? extended use can
want to build your speed rather than simply A Worn on the feet Swim fins can cause cramp in
going full tilt right away to make or match a and available in a also be useful for the feet, so
move. It’s a lot more draining to make a variety of lengths enhancing and practise first.
sudden move as opposed to a more gradual developing your
one. To learn how, you can perform reps
where you build your speed within each Another rust pitfall to dodge rinse with water, dry and then
rep. You can either perform short builds of is sweat when using your bike apply lube. Hopefully the rust
25-50m, or you can perform longer builds on an indoor trainer. Using a will have gone but, even if it
of 100-200m. In both cases, you’ll start towel to soak up any corrosive has on the surface, if you’ve let
with a conservative effort and slowly drips falling onto your bike and rust build up for any significant
increase your speed until you’re really again, not neglecting cleaning period of time, it’s likely that
moving. In the shorter reps, you’ll increase and lubing, will both prevent the hidden pins and rollers in
your speed much quicker, and you’ll do so rust getting a foothold. If you’re the chain will be corroded,
more gradually over the longer reps. This using a bike a lot on an indoor potentially weakened and the
way, you learn to increase your speed in a trainer, check under the bar chain should be replaced.
manner that saves you energy. tape every now and then for
corrosion as this can easily Unfortunately, a new chain
Like building efforts, you’ll increase your cause a catastrophic failure often means a new cassette and
speed during descending efforts. The when you next take it out. maybe chainrings as these
difference is that the speed changes from components wear together.
repetition to repetition rather than within a If rust is already present,
repetition. For instance, you can perform 4 what you can do about it really Bolts, such as on your stem,
x 50m with each repetition getting faster. does depend on where it is on can also get rusty. Again,
With shorter distances, you’ll increase the your bike, the severity and how removing, soaking in WD40
speed faster and with longer repetitions, long you’ve neglected it for. and then giving them a good
you’ll increase the speed more gradually. scrub with a stiff/wire brush
You can really push the pace on the final On the drivetrain – can do the job, but any rust can
repetition. Descending efforts can be good chainrings, chain and cassette make a bolt more prone to
for those that like consistent feedback as – if it is just a case of overnight rounding out when tightening/
getting your times will let you know how superficial surface corrosion, loosening or even
much you’ve increased your speed by. you can probably save the day. compromising the structural
Andrew Sheaff Liberally spray on a product integrity so, if in doubt, replace.
such as WD40, maybe even
MANAGING BIKE RUST removing the components, If you have a steel frame
work it in a bit with a stiff brush that’s showing signs of rust,
Q How can you remove rust from a bike? and leave it to work its magic especially around the welds, this
Oliver Senior for a few hours. could be indicative of early signs
of failure and, rather than trying
A The most effective solution is to not let Then, maybe with a bit more to remove the rust yourself, you
it appear in the first case. Salt on the WD40 sprayed on, go at it with should take it to your local bike
roads, especially during the winter months, a stiff/wire brush. Give it a good shop. Nik Cook
can cause a bike that’s just been put in the
shed post-ride to literally start rusting Need advice or help with any aspect of your multisport training
overnight. So spending just 5-10mins when and/or racing? Simply send an email to [email protected]
you get home, giving your bike a good rinse for a chance to be featured.
with fresh water, paying particular
attention to the drivetrain, drying it off and
re-lubing, is all you need to do to avoid a
brown chain next time you get it out to ride.

80 / / December 2022

How e-bikes Which motor do I need? FROM THE MAKERS OF CYCLING PLUS MAGAZINE
can change Aren’t they cheating?
your life What’s their range? ELECTRIC
BIKE GUIDE
“I SWAPPED
MY CAR FOR Everything you need to know about
AN E-BIKE” buying, maintaining and riding an

Real-life tales electric road bike
of saving money
INSIDE THIS SPECIAL-EDITION
and the planet MAGAZINE YOU’LL FIND:

ROAD COMMUTING FOLDING GRAVEL Easy-to-follow explainers on
ebikes, from the controls and frame
design to the battery, motor and parts

How to choose the right ebike for
you and your cycling needs

Tips on getting the most from an
e-powered bike, riding smart and
adjusting your technique from a

non-powered bike to electric

ONLY Whether you plan to ride in an urban environment, on gravel or on the road, there are plenty
of ebike reviews and the best ebike-specific gear and kit to get the right setup for you
£10.99
INCLUDING FREE ORDER YOUR COPY TODAY
DELIVERY!

www.buysubscriptions.com/electricbikeguide2022

or call 03330 162 138 and quote ‘Electric Bike Guide 2022 Print1’

Lines are open 9am-5pm weekdays. Overseas please call +44 (0) 1604 973 746
UK price is £10.99 with free delivery. EUR price £12.49, ROW price £13.49
All orders are subject to availability. Please allow up to 28 days for delivery

UK calls will cost the same as other standard fixed line numbers (starting 01 or 02) and are included as part of any inclusive or free minutes allowances (if offered by your phone tariff).
Outside of free call packages call charges from mobile phones will cost between 3p and 55p per minute. Please allow 28 days for delivery

TRAINING

GETTY IMAGES ʿ Fertility and exercise

WOMEN’S LAUREN DRINKWATER

Lauren is a certified advanced
personal trainer and group exercise
instructor, specialising in ante- and
post-natal fitness. mumfitwonder.com

Does exercise actually help or hinder to want a baby but doesn’t want to so my periods, to all extents and
your chances of falling pregnant? Here, give up competing. Whether or not purposes, were regular and normal.
Lauren takes over these pages to share you relate to my story, sharing it I felt absolutely fine and was the
her own very personal fertility journey with you might just help to raise fittest I’d ever been.
in an effort to shed some much-needed awareness of the condition I
light on this little-discussed subject… suffered from. Fast forward one year and my
now husband and I were talking
or anyone reading this who is MARATHON TRAINING about marriage and kids so I came
struggling to fall pregnant, off the pill in preparation, slowed
please know that you’re not Back in 2009 I decided to run the down the exercise and gained back
alone and that talking to London Marathon. After several the weight. One year after coming
others and hearing their 10ks and half marathons in my mid off the pill I finally had my first
stories will help, I promise. to late 20s, it was the ultimate goal period. What followed were erratic
It’s my hope that sharing my own for me. By the time of the marathon cycles with little to no sign of
fertility story will offer some I was 29 and at the top of my ovulation. Once the wedding date
comfort, too. running game, so being part of the was set, that became my sole focus.
And for anyone else, if you’re day along with achieving my time In the run-up, the exercise started
training for triathlon falling of 3:46hrs were among the proudest to ramp up again.
pregnant might actually be the last moments of my life.
thing on your mind and you might After the wedding, it took seven
be reading this out of a sense of There was no question that the months and three cycles to conceive
vague intrigue. It might be that training was grueling and looking my son (born December 2013). At
you’re training for something in back it did take over my life. the time, the wait felt interminable,
order to get fitter before falling However, the outcome I didn’t quite and the constant erratic nature of
pregnant. Or it might be that you’re consider was the toll it took on my my cycles regularly played on my
a seasoned athlete who just happens body. I was underweight, weighing mind. However, that process was
somewhere between 45-47kg at nothing compared to trying for our
5ft3in. At the time I didn’t worry second child at 36.
about it, and when my family and
friends made comments I just ‘DO YOU NEED A SAT NAV?’
brushed them aside. I was on the pill
A year of trying, now on

82 / / December 2022

WOMEN'S TRAINING

FERTILITY AND EXERCISE: “When you regularly exercise
THE FACTS to intensity and/or you’re

REGULAR FITNESS USEFUL LINKS FOR underweight, your brain goes
ACTIVITY can not only FURTHER ADVICE into a fight or flight mode”
help to lose excess weight AND INFORMATION
that may impact fertility, ON THE RELATIONSHIP they gave up. I’d have to wait Although I can never be certain
but also help to balance BETWEEN FERTILITY another six months before another when I developed hypogonadotropic
hormones, improve insulin, AND EXERCISE: scan. I went home in tears of hypogonadism, I’d hazard a guess it
and reduce stress. frustration and violation, prompting was during my marathon training.
verywellfamily.com/ my husband and I to speak to both When you regularly exercise to
WALKING, CYCLING, optimal-fertility-and- sets of parents about financial help intensity and/or you’re
DANCING, SWIMMING exercise-1960255 to go private to get the proper underweight, your brain goes into a
and yoga are all diagnosis and treatment earlier fight or flight mode. This then sends
recommended forms of modernfertility.com/ (a situation for which we will both signals to your body that it’s not
fitness to boost fertility. blog/exercise-fertility- be forever grateful). ready to produce a baby.
pregnancy/
RESEARCH Cue my first meeting with Dr FINALLY MAKING SENSE
RECOMMENDS carolinasfertilityinstitute. Amanda. The most positive, upbeat,
LIMITING vigorous com/the-relationship- kind and approachable fertility Once I knew this, it all made so much
exercise to less than between-exercise- doctor I had come across, and by sense. Even when I had dialled down
four hours per week. and-fertility/ that point I’d come across a few. the exercise and had a healthy BMI,
You don’t need to limit The scan was done and the stress levels through work, the
moderate exercise. laivfclinic.com/blog/ diagnosis made – hypogonadotropic constant failed attempts or even an
the-best-exercises-for- hypogonadism, meaning that my illness would bring about another
STUDIES HAVE FOUND improving-fertility/ ovaries weren’t being stimulated missed cycle. Before the injections,
THAT women who exercise sufficiently to produce large enough my body was in a perpetual state of
regularly are more likely shape.com/lifestyle/ follicles to grow an egg ready to drop rejecting the possibility of pregnancy.
to report pregnancy after mind-and-body/boost- and fertilise and, therefore, give me
receiving IVF treatment. fertility-with-exercise a regular cycle. The happy end to this story, other
than my beautiful daughter who is
Clomiphene to regulate my cycles, After six months on Clomiphene now 4, is that the condition has
and months before I could get a via the NHS, there were no signs subsided. I’m lucky, or unlucky as it
transvaginal scan and a proper that my follicles were growing on sometimes feels, to now have
diagnosis. The scan, when it their own, so Dr Amanda prescribed regular ovulation and periods.
happened, was a disaster. Due to my gonadotropin injections. Three
tilted cervix, they couldn’t find the rounds/cycles later, at nearly 38, I If I was to give advice to anyone
uterus and womb and after an fell pregnant with my daughter. who might relate to this, making
extended period of uncomfortable yourself feel guilty about the amount
prodding and shoving, me about GETTY IMAGES of exercise you did or currently do is
ready to thrust a sat nav at them, not going to change the past or the
course you’re on. Had I known back
then that it would bring about
fertility problems and that the pill
was just masking a hidden problem,
of course I would’ve changed my
exercise habits.

But would I go back and change
my experience of the marathon? No.
It’s part of the patchwork quilt that
makes up my life so far and I’m still
proud of it. Yes, my path to having
children has been different and
harder emotionally than anything
I’ve ever gone through, but my
29-year-old self was never to know
that so I can’t blame her for the
inherent drive she had at the time.

However, I know I would be at
fault for not bringing it out in the
open for others who might be
thinking of having children,
whether in the distant or not so
distant future. I just hope my own
story provides a ray of light to others
who might find themselves lost in
the infertility darkness.

December 2022 / / 83

how
was it
for you?

ENTER
SANDMAN

Is running on sand really as hard as everyone says? 220’s Rob Slade goes
through pain, heckles and brutal seas at the Sandman Triathlon to find out…

WORDS ROB SLADE IMAGES SPORTPICTURESCYMRU

84 / / December 2022

THE SANDMAN

SPORTS
PICTURES
CYMRU are a
husband-and-wife
team called Gwynfor
and Wendy. Aside
from sporting
photography, they
also cover charity
events and
weddings as well as
commercial and
portrait commissions.
Their dream gig is to
work for a big
cycling team.

Find out more at
sportpictures.cymru

December 2022 / / 85

how
was it
for you?

ROB SLADE ead down. Teeth gritted. Competitors eye up the
Rob is 220’s Cadence up. There’s choppy conditions that
content editor. another triathlete ahead of forced the organsers to
me and I can see him reduce the swim by 500m
Motivated by slowing down as he starts
good views he to climb. He’s in my sights than I do. After pizza and a beer in
regularly uses the and I’m feeling good. It’s time to Conwy the night before, we arrive at
scenery as an make my move. I check over my Anglesey’s beautifully wild
excuse for taking shoulder, put the power down and Newborough Forest early on race
pull out for the overtake. It’s all day. The sky is clear, the air still and,
so long to going well and I’m making progress, taking a quick peek over the sand
complete events. but then I hear an engine growl dunes, the sea calm. Result.
While he may lack behind me. “Hurry up, you p***k!”
speed, he always I’m being heckled by a boy racer as Once we’re all set up in transition
retains his positive he overtakes me. It’s not quite the – and Matt’s foil-wrapped flapjacks
encouragement I’m hoping for from are taped onto his top tube – we sit
disposition… as the locals. Unperturbed, I let out a on the grass and wait for the race
long as there’s a laugh and carry on slogging away to briefing. The blue skies aren’t quite
pint waiting for complete my own overtake. It’s only as clear now and the wind’s picked
him at the end. a short hill, but we’ve tackled most up, but the sand dunes are blocking
of the elevation on the bike leg our view of the sea. As we sit there
already and I know that the biggest in our bubble, I hear a crackle of a
challenge of my day is yet to come. A radio on a race official’s belt.
10km trail run over dirt and sand. “We’re delaying the swim start
I’m 45K into a 58km bike leg at the by 10 minutes.” We don’t give it
Sandman Triathlon. It’s only the much thought.
fourth triathlon I’ve done and it’s
my first sea swim. I’ve always been a At the race briefing, it turns out
runner and cyclist, but since joining the calm waters we scoped out no
the 220 team in spring 2021 my more than an hour before have
focus has switched to tri. turned into a rough, festering beast,
Unfortunately, that first season was and the swim is to be cut down to
pretty much a write-off after I tore 1,000m. After the briefing finishes
the ligaments in my left ankle we’re lead over the dunes and down
during a sack race (mark my words, to the beach, where soft golden sand
it’s a dangerous sport). stretches away in the distance. By
The Sandman is also the longest this point, there’s a stiff breeze,
triathlon I’ve entered to date, with a incessant waves and a swell rising a
1,500m swim, a 58km bike and a foot or two above the waterline. This
10km trail run; the latter my biggest is going to be interesting.
worry as my ankle’s been playing up
over the past month and it’s limited
my run training significantly. It
leaves me wondering how I’ll cope,
especially considering the last
1.5km is on sand. The other thing
going against me is that I’m using
my Canyon Grail 6 gravel bike with
40mm tyres. It’s not ideal for
maximising speed, but at least
I’ll be comfortable.

FALSE EXPECTATIONS

Joining me on the start line is long-
time friend Matt. It’s his first
triathlon, but I’m confident he’ll do
well given that he used to swim in a
club, runs with the speed and grace
of a whippet and has less
bodyweight to lug around the course

86 / / December 2022

THE SANDMAN

Rob, right, emerges from his first sea A ROLLERCOASTER RIDE the water as I can’t see anyone else,
swim relieved… until he remembers but the odd collision reminds me
the 500m uphill beach run to T1 We wait in a sea of nervous I’m not alone. Eventually I reach the
neoprene, take a dip in the water to next buoy and am relieved to be
acclimatise and quickly run to the heading back to shore, this time
toilet one last time. By the time I’m with the wind, swell and current
back it’s time for our wave to get working with me. I can finally pick
into the holding pen. Out to sea I can up a rhythm, though sighting is still
see dozens of triathletes bobbing a challenge.
about in the choppy waters. It looks
like they’re hardly moving, which Emerging from the sea feeling
doesn’t bode well for my lacklustre and looking bedraggled, I stumble
swim abilities. Beyond them, the through the knee-high water.
cloud-shrouded mountains of ‘Concentrate’, I tell myself.
Snowdonia break through the ‘Face-planting the sand in front
horizon, forming a formidable of a photographer is not how you
backdrop. The starting claxon want to mark your first sea swim’.
suddenly disrupts my gaze and, The relief and elation of finishing
along with a couple dozen other the swim (and not being last out)
athletes, we run toward the frothing is met with the grim reality of a
waters, crashing through waves 500m run up the beach to
until it’s deep enough to swim. It transition. This is cruel.
feels impossible to get into a
rhythm, as the swell picks us up and HILLS AND HECKLES
slams us back down into the sea
with ruthless consistency. I get Arriving into T1 I decide to take it
why it’s been shortened. easy. Today is all about completing
rather than competing, so I sit down
I battle through, fighting the to brush the sand off my feet and
currents, an onshore wind and make sure I’m comfortable for the
doing my best to sight over the next 58km on the bike. Wheeling it
swell, but it’s far from easy. I reach out of T1 I feel surprisingly fresh
the buoy that marks the first turn and, knowing my worst discipline is
and swim parallel to the beach. At now out of the way, hop aboard full
times I feel like I’m the only one in of enthusiasm, setting off on the f

December 2022 / / 87

how
was it
for you?

While Rob encountered one
particularly angry driver on
the bike leg, the car seen
here was not the offender

slight uphill through the forest. The Luckily for both of us, the guy up
wind doesn’t feel too bad now that ahead is well out of earshot.
we’re away from the coast and, after
popping a few Jelly Babies, I settle I check over my shoulder before
into a rhythm. committing to another overtake on
a slight uphill. The coast is clear and
‘Squeak… squeak… squeak.’ You I get out of the saddle to move past
have got to be kidding. It’s just one the triathlete ahead of me. Out of
mile into the bike and I’m in a war of nowhere I hear an unmistakable
attrition with my pedals. Each sound. It’s a boy racer. The engine
stroke produces a painstakingly growls loudly as he passes me on the
annoying squeak and no matter how other side of the road and then I
I position my foot, it won’t go away. hear it, clear as day. “Hurry up, you
This is going to be a long day… p***k!” I find myself belly laughing
Thankfully, my mind is soon as I cycle along behind him.
focussed on something else. Other Unfortunately for the driver, there’s
triathletes. I may not be flying a long line of triathletes ahead, so
along, but I’m glad to see that I’m he’s got quite got a few more
catching up with people. Each “p****s” to overtake before he can
overtake gives me an extra carry on with his day.
motivational boost and I’m feeling
good. I know my swim was slow and The rest of the bike is largely
my run is going to be a challenge, uneventful. I pass a few more
but I’m doing alright. athletes and am passed by a few,
too. The majority of the elevation
The bike course is one big loop gain is behind us and now it’s just a
with 550m elevation gain, which case of making it to transition and
doesn’t feel too bad at all. A couple getting the mind and body ready
of big climbs mean it’s not all easy- for the 10km trail run that’s to
going, but they’re manageable and come. Better shove more Jelly
cresting each one provides a Babies in my gob. Spurred on by a
welcome boost in motivation, as few thumbs up from spectators, I
well as a welcome downhill section.
The roads are quiet, in decent
condition and, with rolling
countryside around me, my mind
wanders. To help pass the time I
perform a rendition of Metallica’s
Enter Sandman, which is the song I
listened to on my way to the race
this morning to get in the mood.

“The engine growls loudly as he passes,
followed by: ‘Hurry up, you p***k!’”

88 / / December 2022

THE SANDMAN

“I turn back onto the forest road, pass a bunch of youths
smoking a spliff and coast my way into T2”

THE tackle the final incline and start the For the first time since the race legs moving, trying to look
SANDMAN descent toward the race village. I started I’m finally able to properly impressive as I run up the dune,
turn back onto the forest road, pass appreciate the scenery. The run is only to slow to a walk once I’ve
STATS a bunch of youths smoking a spliff entirely off-road and, apart from passed the photographer.
and coast my way into T2. the final kilometre, I’m surrounded
--- by pine trees, which are apparently I pick up the pace and give myself
DOWN BUT NOT OUT home to a scurry of red squirrels. I a pep talk as I tackle the last 500m
DISTANCES keep my eyes peeled but along the beach. There are people
1KM SWIM Getting off the bike I’m pleasantly unfortunately my loping run seems watching now, so I can’t exactly
58KM BIKE surprised by how fresh my legs are to scare them off. Instead, every walk. I climb the final small incline
10KM RUN feeling. Buoyed by that positivity, I now and then there’s a gap in the and try to put the power down for a
take my time in transition, grabbing trees and I glimpse the sand and strong finish, crossing the line in
TOTAL a few Jaffa Cakes and making a quick boisterous sea beyond. By this point 4:25:35. As expected, Matt’s waiting
ELEVATION dart in and out of the portaloos. I it’s drizzling, but it’s a welcome way at the finish line having finished in
race out of T2, run 500m but then to keep the temperature down. 3:37:54, which is annoyingly
647M slow to a walk. My legs might be impressive for his first triathlon.
feeling great, but my insides aren’t I focus on my breathing and He’s pleased to have finished, but is
MEN’S faring so well. My heart rate is remind myself that every step still bitter about losing half of his
WINNER bouncing between threshold and counts. Overtakes are now a flapjack on the bike. I knew foil and
CHRIS maximal zones, and my Garmin distant memory and I just focus tape was a bad idea.
STANDIDGE watch’s Real-Time Stamina on finishing. Soon enough the dirt
2:30:15 function tells me I only have 2% starts to turn to sand and I know Given the niggly ankle, gravel
left in the tank. there’s not long left. Ahead I can bike and rudimentary training and
WOMEN’S see the sand dunes, which mark nutrition plans I put in place before
WINNER Whether or not you trust tools the final stretch. “There’s a the race, I’m just happy to finish.
FIONA like that, it’s clear this 10km run photographer round the corner, My time puts me 218th out of 245
BLAGG isn’t going to be easy. I resort to so make sure you’re running,” and that’s good enough for me.
3:02:17 walking any significant uphills and a Jmacakrsstharatelldttehlelrsumn inef.iInse this a Afterall, the best thing about
jogging the rest, trying not to be too trftioocrhkmistbbouotedsnyoacononduhbaradacgtkoeolifmsfteento keep triathlon for this writer is the
ROB’S TIME hard on myself. The good news is running? Nope, they weren’t lying. chance to get outside and challenge
4:25:35 that the ankle doesn’t seem to be I round the corner and keep my yourself. Next on the agenda? Well,
giving me any hassle. it’ll have to be a 70.3, I guess…

_Rob finishing his
longest triathlon

to date with a time
of 4:25:35

December 2022 / / 89

how
was it
for you?

LAST OF THE
SUMMER SUN

Keen to finish the season with a bang, 220’s Kate Milsom flies to
Mallorca to compete in her second marathon in a week and
find out what her body’s capable of…

WORDS KATE MILSOM IMAGES SPORTOGRAF/SPORTOGRAF.COM

90 / / December 2022

SPONSORED CONTENT

he pre-race buzz gently rises

with the pink sunrise along

the seafront of Palma Bay. A

cool sea breeze drifts over

from the calm waters on our

left and rustles the towering

palm trees lining the route.

The hum of anticipation’s

electric as runners start to file

towards the starting pens. An

official on a loudspeaker starts to

count down from 10.

Athletes jostle against each other

as we slowly surge towards the start

line, the hair on my arms pricking

up from the early morning warmth.

The colossal Mallorca Cathedral,

known as La Seu, sits tall above the

city to our right with its Gothic

sandstone towers, ready as a beacon

to any wayward runners.

Nestled just below is the lush Parc

de la Mar, where just yesterday I

browsed the stalls of the race expo

and registered for the Zafiro Palma

Marathon de Mallorca. “Did you

know it’s a very hard and hilly

course?” The question’s asked

several times as I tick the marathon

distance box. I mention that I

thought Palma was a flat city. I

wonder whether my poor legs will Perfect conditions greeted
manage having only done the competitors as they
London Marathon a week ago. raced either a marathon,
half or 10k distance

Either way, the cycling haven of

Mallorca, with its winter sun and

bustling capital, seems the perfect T-shirts are made of recycled plastic

location for an end-of-season race, bottles and the goodie bags from

allowing me to gain some useful potato cellulose.

experience of racing fatigued and Rounding the turn, we’re greeted

dealing with warmer conditions. with uninterrupted views over the

Suddenly, the loud ricochets of the Port de Palma with several huge Kate enjoying a shaded
section of the course as it
starting gun cruise ships lying cuts through the old city

cuts through the “Bellver Castle peacefully in
air. Well, I’d bursts out of the dock. The
soon find out… impressive
Bellver Castle

SUSTAINABLE horizon as we bursts out of the
RACING hear the crowds horizon in the
starting to cheer” distance and we
The first of can hear the
two laps sets crowd cheering
off along the

seafront, as more half-

with the deep marathon and

blue of the Mediterranean winking 10km runners set off in waves.

in the morning light. The Avenue de We’re past the 10km mark now

Gabriel Roca is blissfully flat and and palm trees line the road as we

before I know it we’ve already cruise by Playa de Can Pere Antoni,

reached the first of 10 aid stations, Palma’s most central sandy beach.

where I grab a re-useable silicone Soon enough, we turn away from the

cup. The whole race is dedicated to coast and are hit by our first hill of

sustainability, even the race the race, a decidedly steep ascentf

December 2022 / / 91

how
was it
for you?

“Squelching round the narrow roads, I keep the runner ahead
of me in my sights as we dodge between crowds of pedestrians,
who are now out in full force on this sunny Sunday morning”

KATE into the old town. At the top, a do the full-marathon distance. I WHY TRAIN IN
MILSOM brass band cheerfully plays as don’t mind though, soaking up all MALLORCA?
spectators coax us up with cheers the encouragement as we round the
Kate is 220’s staff of “vamos, vamos!” corner and edge back towards the With more than 500km of
writer and a keen finish line. In the distance I can hear coastline, including coves and
It’s a truly international the loudspeaker welcoming the beaches with turquoise
endurance atmosphere as we run, with the marathon winner, Morocco’s Aziz waters, and unique
triathlete and largest proportion of racers hailing Boutoil across the line in a time of landscapes where you can
bikepacker. Kate from Germany at 34%, the Brits 2:27:14, a new course record. It practise sports activities
has particular being the second largest at 23% and seems almost superhuman. throughout the year, Mallorca
interests in cycling, only 14% Spanish. I don’t know is an ideal escape for
nutrition and sports whether to say “danke”, “gracias”, I’m onto the last out-and-back triathletes.
“merci” or “thanks” to the section of the race as the heat creeps
injury and encouragement as we speed past. to 25°C and we reach the 32km mark. The climate is reliable, it’s
advocates for It’s the final 10km, the final push, easy to get to and there’s an
We delve into the old medieval but it may as well be 100km as I slog incredible 1,700km of cycling
inclusivity streets, whose deep shade offers up the hill into the city once more. routes. In the words of the
within sport. some sweet relief from the steadily tourist board: “Mallorca is an
rising temperature. A few short My race strategy seems to have island with a soul, a
climbs lead us to the edge of the city gone out the window as I douse destination with an important
where we have a bird’s eye view of myself with water at every aid Mediterranean history,
the race expo far below. A lap of the station, gladly grabbing bananas and culture, and tradition. There’s
vast cathedral leads onto more isotonic drinks. Squelching round everything for everyone:
narrow streets, at the end of each a the narrow roads, I keep the runner culture, gastronomy, unique
beaming volunteer or police official ahead of me in my sights as we accommodation, leisure, and
points us in the right direction with dodge between crowds of outdoor sports.Mallorca is
a toot of their whistle. pedestrians, who are now out in full unique, come and enjoy
force on this sunny Sunday morning. Mallorca this autumn and
At that moment, a crowd of winter and let yourself be
runners surges past me, at the I may as well have been running surprised by this island in
centre of the throng strides the through mud as I high-five kids the centre of the
four-hour pacer. The holy grail for with giant foam hands and round Mediterranean.”
sub-four hopefuls, but I’m not the last corner to the finish line. A
among them. Refusing to be last spurt of energy hits me as I
tempted to speed up, I stick to my sprint for the line, sandwiched
steady 6min/km pace, too scared by imposingly between the cathedral
the rumours of more hills and the and the sea. I cross the tape as 45th
threatening heat. woman, in a time of 4:05:56.

THE RACE REALLY BEGINS

The centre’s still relatively empty of
locals at this early hour so we’re
alone on the twisting streets,
carried along by the sound of the
next ‘hotspot’ band in the distance
and the birds chattering high above.
Soon enough, we break free of the
shady streets and reach the familiar
straight road along the harbour.

A split in the route separates us
from the half-marathon runners
who only have a few hundred metres
to go, but for us, it’s just the half-
way point. This is where the race
really begins.

This time round, the sun’s out in
full force and beats down
mercilessly on us all. The field has
thinned considerably, with only 800
of the 6,000 competitors opting to

92 / / December 2022

SPONSORED CONTENT

The Mallorca Marathon
course takes in Palma’s

stunning seafront

The top-five men and women celebrate UNIQUE EXPERIENCE
on the podium; the winning time was
2:27:14, set by Morocco’s Aziz Boutoil As I gingerly hobble to the free
sports massage area, I think back on
my race season. From starting the
year with the Paris Marathon in the
snow, to racing along the same
Welsh streets as Ali Brownlee at
Ironman 70.3 Swansea, to a
sunshine-soaked finale along the
historic streets of Palma.

Of all the marathons and half-
irons I’ve completed, I’ve never
done a race like this. To have the
opportunity to run within the heart
of the old city across scenic squares
and elegant tree-lined avenues is
completely unique, especially in a
race with such a rich heritage (2022
marked its 18th edition). I was also
happy to hear that the Zafiro Palma
Marathon’s far ahead of the curve
when it comes to gender
representation, with this year’s race
split at 58% men and 42% women.

Training for endurance run events
alongside more tri-specific sessions
has prompted improvement like
never before in my triathlon racing.
Having a challenging marathon like
Palma at the end of the year has not
only kept my training on track, but
been a great excuse to escape the
British rain for a slice of October
sunshine.

The 2023 race is set to take place on
15 October. Find out more at
palmademallorcamarathon.com.

December 2022 / / 93

race calendar

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

RB CREATE/OSB EVENTS

OUTLAW HALF
NOTTINGHAM

20 MAY2023 Competitors cover a
1.9km swim at the National
Water Sports Centre before
cycling 90km and running 13.1km
around the Notts countryside.

TRI SPEAK 2022 13 HILLINGDON WINTER WENDOVER WOODS 12WILDFLOWER
FAMILY DUATHLON WIDKED DUATHLON DUATHLON(5km R/
Wondering what a ‘brick’ NOVEMBER (1km R/ 9km B/ 1km R). (various dists). 30km B/ 5km R). National
is, or where to find your Minet Park Cycle Circuit, Wendover Woods, Botanic Garden of Wales,
M-dot?! Make things 6 DEVON DUATHLON Hayes, West London. Aylesbury, Bucks. Llanarthney, Wales.
easy with our guide (various dists). hillingdontriathletes.co.uk activetrainingworld.co.uk toughrunneruk.com
to common tri terms… Bicton College,
East Budleigh, 20CASTLE COMBE CHILLY 10DORNEY CHRISTMAS 13FOREST BEAST
Age-grouper Non-pro Devon. DUATHLON(3.2km R/ DUATHLON DUATHLON
triathlete (most of us!) sportivaevents.co.uk 16km B/ 3.2km R). Castle (various dists). (5km R/ 40km B/ 5km
SALCEY DUATHLON Combe Race Course, Dorney Lake, R). Taurus Crafts Venue,
Aerobic Aerobic Castle Combe, Wiltshire. Windsor, Lydney, Gloucestershire.
exercise involves or (various dists). Salcey dbmax.co.uk Berkshire. trimaxevents.com
improves oxygen Forest, Northampton, activetrainingworld.co.uk
consumption by the East Midlands. 27-28ESCAPE 25 MUMBLES DUATHLON
body activetrainingworld.co.uk TO AFAN 2023 (various dists).
DUATHLON(various dists). The Mumbles,
AnaerobiC How much 12REMEMBRANCE Bryn Bettws Lodge, Port MARCH Swansea, Wales.
energy your body DUATHLON Talbot, Wales. mumblesduathlon.com
can produce without toughrunneruk.com 5DORNEY DUATHLON
using oxygen (various dists). (various dists). 26 HARLECH TRIATHLON
RAF Debden DECEMBER Dorney Lake, (400m S/21.5km
Bilateral breathing Airfield, Saffron Windsor, Berkshire. B/5.5km R). Harlech
Breathing every Walden, Essex. 4BLACK COUNTRY dorneytriathlon.com Leisure Centre, Wales.
3 strokes when activetrainingworld.co.uk TRIATHLETES SPLASH EDINBURGH DUATHLON alwaysaimhighevents.com
swimming WINDSOR & ETON AUTUMN &DASH(400m R/ 5km (5km R/ 25km B/ 5km EAST LEAKE TRIATHLON
B). Wombourne Leisure R). Gosford House, (400m S/ 22km B/ 5km
Brick session When you CLASSIC SUATHLON Centre, Wombourne, Longniddry, Scotland. R). East Leake Leisure
‘brick’ two disciplines West Midlands. toughrunneruk.com Centre, Loughborough,
together, e.g. bike & run (various dists). blackcountrytriathletes.com Leicestershire.
Dorney Lake, Windsor, endorphinsport.com
DNS/dnf/DQ Did not Berkshire.
start/Did not finish/ f3events.co.uk
Disqualified
EUROPEAN CHAMPS QUALIFIER WORLD CHAMPS QUALIFIER
94 / / December 2022

WORLD TRIATHLON 13IMMORTAL 11ROYAL WINDSOR Drafting Hitching a
CHAMPIONSHIP SERIES STOURHEAD TRIATHLON (various ride on someone
dists.) Alexandra else’s slipstream in the
JANOS M SCHMIDT/TRIATHLON.ORG (various dists). Gardens, Windsor, Berks. bike or swim
Stourhead National royalwindsortriathlon.co.uk
5-6 NOVEMBER 24-26 NOVEMBER Trust, Stourton, Intervals Intensive
WTCS BERMUDA CHAMPIONSHIP SERIES Staffordshire. 25OUTLAW HALF training using repeated
Bermuda FINALE ABU DHABI (INC. immortalstourhead.com WOBURN on/off efforts
PARATRI WORLDS) (1.9km S/ 90km B/ 21.1km
United Arab Emirates 14WESTON PARK R.) Woburn Abbey, M-Dot Abbreviation for
TRIATHLON Woburn, Bedfordshire. the Ironman logo - often
WESTONBIRT DUATHLON 23WILMSLOW outlawtriathlon.com seen as a tattoo!
TRIATHLON (various dists). Weston ULTIMATE TRIATHLON
(5km R/ 22km B/ Park, Weston-under- (various distances). Rest interval (RI) Period
5km R). Westonbirt (various dists). Wilmslow Lizard, Shropshire. Alderford Lake, of rest between reps
Arboretum, Westonbirt, Leisure Centre, alwaysaimhighevents. Whitchurch, Shropshire.
Gloucestershire. Wilmslow, Cheshire. com uktriathlon.co.uk T1/T2 ‘Transition 1’ (swim
toughrunneruk.com opevents.co.uk EXMOUTH TRIATHLON ATW STEWARTBY LAKE to bike) and ‘Transition
ATW ASHRIDGE DUATHLON RINGWOOD TRIATHLON TRIATHLON (various 2’ (bike to run)
(400m S/ 20km B/ 5km distances). Stewartby
(10km R/ 39km B/ 5km (600m S/ 45km B/ 9km R). LED Leisure Centre, Lake, Bedford, Beds. Taper Reducing your
R). Ashridge House, R). Ringwood Health Exmouth, Devon. activetrainingworld.co.uk training in the days just
Ashridge, Hertfordshire. and Leisure Centre, sportivaevents.co.uk before your big race
activetrainingworld.co.uk Ringwood, JULY
Hampshire. 20OUTLAW HALF Time trials A set-
APRIL resultstriathlon.co.uk NOTTINGHAM 2THE NORTHUMBRIAN distance session, where
(various dists.) the aim is to swim as
2NORTHUMBERLAND 30THE FIRST TRI LYDNEY (1.9km S/ 90km B/ 21.1km Kielder Waterside, fast as you can over the
DUATHLON (various (various dists). R). National Water Sports Hexham, Northumbria. allotted distance
dists). Druridge Bay Freedom Leisure Centre, Centre, Nottingham, thenorthumbrian.com
Country Park, Morpeth, Lydney, Gloucestershire. Nottinghamshire. Transition area The
Northumberland. trimaxevents.com outlawtriathlon.com 9OUTLAW HALF HOLKHAM place where you rack
vo2maxracingevents.co.uk (1.9km S/ 90km B/ your bike and swap kit
THE WALES DUATHLON MAY 21CHESHIRE TRIATHLON 21.1km R.) Holkham Hall, between disciplines
(various dists). Holkham, Norfolk.
(5km R/ 20km B/ 5km R). 1WINCHESTER TRIATHLON Barony Park Sports outlawtriathlon.com V02 max A measure of
Cliff Parade, (various dists). Kings’ complex, Nantwich, the body’s maximal
Penarth, Wales. School, Winchester, Cheshire. 15ODYSSEY TRIATHLON ability to use oxygen to
toughrunneruk.com Hampshire. trytri.co.uk uktriathlon.co.uk (3.8km S/180km produce energy
BIG T TRIATHLON (400m TORBAY SUMMER TRIATHLON B/42.2km R). Regatta
7RADLEY TRIATHLON S/ 26km B/ 5km R). Meadow, St Neots,
(various dists). Radley Trowbridge Sports (400m S/ 15km B/ 5km R). Cambridgeshire.
College, Abingdon, Centre, Torbay Leisure Centre, activetrainingworld.co.uk
Oxfordshire. trytri.co.uk Trowbridge, Paignton, Cornwall.
Wiltshire. sportivaevents.co.uk 23HENLEY TRIATHLON
9DORNEY DUATHLON racenation.co.uk DORNEY TRIATHLON (various distances).
(various dists). Dorney Henley Leisure Centre &
Lake, Windsor, Berkshire. 7STRATFORD TRIATHLON (various dists). Gillotts School, Henley,
dorneytriathlon.com (various dists). Dorney Lake, Oxfordshire.
TORBAY SPRING TRIATHLON Stratford Leisure Windsor, uktriathlon.co.uk
Centre, Stratford-upon- Berkshire.
(400m S/ 15km B/ 5km R). Avon, Warwickshire. dorneytriathlon.com 30OUTLAWNOTTINGHAM
Torbay Leisure Centre, uktriathlon.co.uk OUTLAW HALF NOTTINGHAM (3.8km S/180km
Paignton, Cornwall. PENDLE TRIATHLON B/ 42.2km R.) National
sportivaevents.co.uk (1.9km S/ 90km B/ 21.1km Water Sports Centre,
(various dists). R.) National Water Sports Nottingham, Notts.
15 GLASGOW DUATHLON West Craven Sports Centre, Nottingham, outlawtriathlon.com
(5km R/ 30km B/ Centre, Nottinghamshire.
5km R). Mossneuk Farm, Barnoldswick, outlawtriathlon.com BLENHEIM TRIATHLON
Neilston, Scotland. Lancashire. allevents.in ATW BOX END TRIATHLON
toughrunneruk.com 3-4JUNE 2023 This annual classic is great
(1.5km S/ 40km B/ 10km for beginners as it all takes place within
R.) Box End Lakes, Box the grounds of the 300-year-old
End, Bedford. UNESCO World Heritage site.
activetrainingworld.co.uk

27TAUNTON TRIATHLON
(400m S/ 21km
B/ 5.7km R). Taunton
Preparatory School,
Taunton, Devon.
tauntontriathlon.com

JUNE

4ATW GRAFMAN MIDDLE
DISTANCE TRIATHLON

(1.9km S/ 90km B/
21km R). Grafman
Water, Huntingdon,
Cambridgeshire.
activetrainingworld.co.uk

3-4BLENHEIM PALACE
TRIATHLON (various
distances). Blenheim
Palace, Woodstock,
Oxfordshire.
limelightsports.club

GETTY IMAGES

December 2022 / / 95

Our Media Ltd BECOME
Eagle House, Bristol BS1 4ST PART OF THE
GROWING 220
Tel 0117 927 9009 COMMUNITY BY
Email [email protected] SUBSCRIBING

Web www.220triathlon.com TODAY!
twitter.com/220Triathlon
p
facebook.com/220Triathlon
NEXT MONTH
EDITORIAL On sale – 29 November

Editor Helen Webster HUW FAIRCLOUGH/GETTY IMAGES
Deputy Editor Liz Barrett
GET READY TO RACE
Art Editor William Linn
Content Editor Rob Slade We pick the very best home and away
Staff Writer Kate Milsom races in 2023 to cover all budgets

ADVERTISING & MARKETING

Group Advertising Manager Gino de Antonis
Advertisement Manager Tomos Whitmarsh-Knight

Senior Brand Sales Executive Freya Tomlinson
Classified Sales Exec Elle Butcher
Ad Services Manager Paul Thornton
Ad Coordinator Charles Thurlow
Ad Designer Julia Young

Direct Marketing Manager Aimee Rhymer

PRODUCTION

Production Director Sarah Powell
Production Manager Emma McGuinness

Production Coordinator Ian Wardle
Reprographics Tony Hunt & Chris Sutch

IMMEDIATE MEDIA COMPANY

CEO Andy Marshall
Managing Director Andrew Davies

Publisher Rob Brock
Publishing Assistant Rosa Sherwood
Press & Public Relations Emma Cooney

Executive Chairman Tom Bureau

ISSUE 410 CONTRIBUTORS Reilly, Steve Sayers, Daniel Seex,
Bob Brunot, Martyn Brunt, Andrew Jack Sexty, Andrew Sheaff, Laura
Byatt, Nik Cook, Lauren Drinkwater, Siddall, Mike Tipton, World Triathlon,
Joel Enoch, Philip Hatzis, Tim Korupt Vision, Greg Whyte,
Heming, Getty Images, Gavin Parish, Remy Whiting, James Witts
Lesley Paterson, Kate Percy, Mike

LICENSING & SYNDICATION Printed in the UK by William Gibbons LEARN TO LOVE HILLS!
220 Triathlon is available for Distributed by Frontline, Park Road,
international licensing and Peterborough – 01753 555161 Expert advice on how to become an
syndication. For more information,
please email Tim Hudson: © Our Media Ltd ascent assassin and a descent destroyer
[email protected]
ISSN: 14791500 OFF-SEASON KIT ESSENTIALS
220 Triathlon is published 13 times
a year by Our Media Ltd (an We abide by IPSO’s rules and Trail-running shoes, thermal running
Immediate Group Company) regulations. To give feedback about
our magazines, please visit immediate. kit, bike jackets and more on test
Cover image: Remy Whiting co.uk, email editorialcomplaints@
immediate.co.uk or write to Katherine
Every care is taken when compiling Conlon, Immediate Media Co.,
this magazine, but we accept no Vineyard House, 44 Brook
liability for mistakes and no Green, London W6 7BT.
responsibility can be taken for the
contents of these pages.

December 2022 / / 96

SubsGcrifitptions SEE OUR
FULL RANGE
£23.99foronmly OF MAGAZINES

ONLINE

Christmas comes around only once, but our magazines can last all year.
")" / 1" 1%" %,)&! 60 4&1% ,2/ 0-" & ) "01Ȓ0"))"/0 +! $&3" $&ƞ 1%"6 4&)) /" ))6 --/" & 1"ǽ

FOOD HOMES AND GARDENING

12 ISSUES FOR £34.99 10 ISSUES FOR £23.99 13 ISSUES FOR £34.99 12 ISSUES FOR £44.99 13 ISSUES FOR £34.99 13 ISSUES FOR £31.99 13 ISSUES FOR £23.99

SAVE 49% SAVE 44% SAVE 51% SAVE 39% SAVE 51% SAVE 51% SAVE 38%

LIFESTYLE SCIENCE AND NATURE

12 ISSUES FOR £32.99 13 ISSUES FOR £29.99 13 ISSUES FOR £39.99 14 ISSUES FOR £34.99 12 ISSUES FOR £37.99 13 ISSUES FOR £31.99 13 ISSUES FOR £31.99

SAVE 50% SAVE 46% SAVE 56% SAVE 55% SAVE 47% SAVE 51% SAVE 51%

HISTORY SPORT CRAFT

13 ISSUES FOR £39.99 13 ISSUES FOR £34.99 13 ISSUES FOR £37.99 13 ISSUES FOR £34.99 12 ISSUES FOR £44.99 13 ISSUES FOR £49.99 13 ISSUES FOR £44.99

SAVE 53% SAVE 51% SAVE 51% SAVE 51% SAVE 6% SAVE 47% SAVE 44%

Ȉ 1ȉ0 1%" $&ƞ 1% 1 (""-0 $&3&+$Ȃ
+"4 * $ 7&+" "3"/6 *,+1% 1, ),,( #,/4 /! 1,ȉ- Elizabeth

2 EASY WAYS TO ORDER

Visit buysubscriptions.com/christmas

Call 0330 053 8660† quote code X22AD

This offer closes on the 31st December 2022 and is valid for UK delivery addresses only. The discounts shown are savings calculated as a percentage of the full shop price, excluding Radio Times and Match of the Day which are calculated as a percentage of the
%DVLF $QQXDO 5DWH )RU RYHUVHDV UDWHV YLVLW ZZZ EX\VXEVFULSWLRQV FRP $OO &KULVWPDV JLIW VXEVFULSWLRQV ZLOO VWDUW ZLWK WKH UVW LVVXH DYDLODEOH LQ -DQXDU\ 6KRXOG WKH PDJD]LQH FKDQJH LQ IUHTXHQF\ ZH ZLOO KRQRXU WKH QXPEHU RI LVVXHV DQG QRW WKH WHUP RI WKH
VXEVFULSWLRQ ̻8. FDOOV ZLOO FRVW WKH VDPH DV RWKHU VWDQGDUG [HG OLQH QXPEHUV VWDUWLQJ RU DQG DUH LQFOXGHG DV SDUW RI DQ\ LQFOXVLYH RU IUHH PLQXWHV DOORZDQFHV LI RIIHUHG E\ \RXU SKRQH WDULII 2XWVLGH RI IUHH FDOO SDFNDJHV FDOO FKDUJHV IURP PRELOH SKRQHV
ZLOO FRVW EHWZHHQ S DQG S SHU PLQXWH /LQHV DUH RSHQ 0RQ WR )UL DP ̰ SP
5DGLR 7LPHV LV SXEOLVKHG ZHHNO\ DQG 5DGLR 7LPHV VXEVFULSWLRQV DUH IRU LVVXHV 7KH %DVLF $QQXDO 8. 6XEVFULSWLRQ UDWH IRU 5DGLR 7LPHV LV e 7KLV SULFH LV IRU RQH \HDU DQG
LQFOXGHV WKH &KULVWPDV GRXEOH LVVXH DQG D FRQWULEXWLRQ WRZDUGV SRVWDJH 0DWFK RI WKH 'D\ LV SXEOLVKHG EL ZHHNO\ DQG 0DWFK RI WKH 'D\ VXEVFULSWLRQV DUH IRU LVVXHV 7KH %DVLF $QQXDO 8. 5DWH IRU 0DWFK RI WKH 'D\ LV e IRU LVVXHV

DANIEL SEEX Several of the recent races have
been in the kind of bone-softening
THE ULTIMATE TEE temperatures that turn your average
self-contained north European
Brunty’s finally completed his own single-sport Olympics by ticking misanthrope like me into little more
off his 100th marathon. But he’s more pleased with his prize… than a random swear generator. The
most recent was called the
Forgive me, dear triathlete reader, was 2:53 and my slowest was 12 Birmingham Canal Canter, which
took place on an August day that
if I stray into single-sport territory hours, although admittedly that was topped 36°C and saw me spend six
red-faced hours shuffling along
this month, but at the time of a 50-mile trail death-march over the endless towpaths past such
glittering landmarks as Spaghetti
writing I have just completed my Shropshire hills. Junction and Winson Green nick. By
the end even my drinks bottle was
100th marathon. And, because you Nine of them were coastal path curry-temperature and I was so
oxygen starved I had breath like a
can’t see the T-shirt I’m wearing races, which added the exciting kitten’s yawn.

MARTYN which has ‘100 MARATHONS CLUB’ prospect of running straight off a In the couple of weeks before this
BRUNT I’d fought my way round two trail
emblazoned all over it, I feel the cliff to a misty death, and I got lost marathons which were merely in the
Martyn is tri’s low 30s, centigrade-wise. The first
foremost average need to brag to you virtually. more than 10 times adding around was called the Shocking Shirt
athlete and is Shuffle, for which I donned my
living proof that I say ‘wearing’ but that 30 completely unnecessary classic 1978 chocolate brown
hours of training Coventry City away shirt, and which
and endless doesn’t really do it justice miles to the total. generated so much static electricity
new kit are no that I blasted the poor lady who
substitute because I’ve basically been weekend Other notable landmarks handed me my medal into space.
for ability. sleeping in my T-shirt since warrior include running two
I received it. I have honestly marathons in one day for a The second was called School’s
Out for which I wore a white short-
never worked so hard for a bet, having three injuries sleeved shirt and my actual school
tie, again perfect choices for running
T-shirt in my life because I’ve (damaged knee ligament, torn around in the kind of soupy heat that
leaves your pee like battery acid. In
been a man on a mission – albeit an foot muscle and trapped nerve in keeping with the theme, I even
tripped over a tree root half-way
old man on a crap mission – for a my back/arse), needing medical round, grazing my knees and ripping
a hole in my shirt, leaving me to
long time now. attention at the finish line on nine spend the rest of the race worrying
what my mum would say.
For fans of numbers, 15 of the separate occasions, and running an
Compared to all this my 100th
marathons were as part of ultra over the monster hills of Long marathon was a fairly benign affair,
which was notable only because my
Ironmans, 20 were ultra marathons, Mynd and The Wrekin while hacking dog Bertie ran it with me. I wanted
him there because he’s my best mate
34 were trail marathons, and 31 were my innards up with Covid (which I and has been my number one
training partner for the past four
road marathons. In total I’ve run didn’t know I had). years. Although that didn’t stop him
rubbing in how much fitter he is
more than 2,800 miles in 10 To give you some idea of how than me by sprinting off after a
squirrel at the 25-mile mark,
different countries; my fastest time obsessed I’ve been with achieving dragging me behind him.

this questionable goal, I’ve done 27 And all that for a T-shirt. Was it
worth it? You bet it was.
marathons this year in order to get it

“I’ve run more than 2,800 done,whichofcoursemeansI’ve
done several of them in heat waves,

miles; my fastest time was frequently spending 26 miles or
more with a hot breeze in my face

2:53, my slowest, 12 hours” likebeingendlesslybellowedatby
Alex Ferguson.

98 / / December 2022



JUMPON

Introducing the smart trainer that makes
it easier than ever to get fit with Zwift.

ONLY £449 AT ZWIFT.COM