Table of contents for December 2022 in 220 Triathlon

UNDER £13 DHB CLASSIC THERMAL SOCK £12 It’s time to layer up for your outdoor bike sessions and these Dhb socks offer a good-value foundation. They feature a seamless toe box, mid-foot support and insulation from Thermolite fabric. wiggle.co.uk UNDER £15 NABAIJI MICROFIBRE TOWEL XL £12.99 They’re not luxurious, but a microfibre towel is ideal to chuck in your swim bag for pool sessions or dusting feet off on race day. This great-value Decathlon option is 110cm × 175cm. decathlon.co.uk UNDER £20 INOV-8 TRAIN ELITE GLOVE £15 These stretch-fit gloves are designed to keep the chill off while being lightweight enough to stuff in pockets when not needed. You can also use them as a liner glove when it’s really cold. inov-8.com…

The idea of giving up the 9-5 for a career in pro sport might be an appealing one. But how many of us would really risk quitting the well-paid corporate world at the age of 34 to go for it? For Laura Siddall – known to her mates as Sid – that question was easy to answer. While the pension pot might be bigger had she remained a management consultant, there are no regrets on taking a decision that’s enriched every other aspect of her life. A five-time iron-distance champion, including a hat-trick at Ironman Australia, 2022 has peaked with two top-10 finishes in this year’s Ironman World Championship double-header. That would be classed as an Indian summer for many 42-years-old. For Siddall, it’s as if she’s just getting started,…

“Rapid skin cooling on immersion stimulates the cold receptors at the surface of the skin that evoke what, in the 1980s, we called ‘Cold Shock’ (CS). In terms of deaths on immersion in cold water, CS is the most dangerous response and affects men and women to a similar extent. CS peaks in water between 10-15 °C (50-59 °F) and includes a ‘gasp’ response, hyperventilation, hypertension and increased cardiac workload. At best CS can interfere with your ability to coordinate swimming and breathing on initial immersion. At worst it can be a precursor to drowning and cardiovascular issues. The cold shock response peaks in the first 30 seconds of immersion and usually abates over the next 60 seconds as the skin receptors adapt to the new skin temperature. In situations…

MEET THE TEST TEAM OUR RATINGS 90+ % BUY NOW A GENUINE CLASS LEADER 80-89 % IMPRESSIVE ONE OF THE BEST YOU CAN BUY 70-79 % GOOD A DECENT PERFORMER 50-69 % AVERAGE IT’LL DO THE JOB WELL ENOUGH 0-49 % POOR SIMPLY PUT, DON’T BOTHER! HELEN WEBSTER 220's editor is also a qualified open-water swimming coach. ROB SLADE 220's features editor and resident adventure seeker. KATE MILSOM 220's staff writer and a keen endurance athlete. MATT BAIRD Has spent years testing tri kit and accessories for 220. JACK SEXTY A strong age-grouper focusing on top-end gains. JAMES WITTS He’s a published author writing about sports science.…

We last saw the Varia in issue 398 with the earlier RTL515 version (still available at £169.99). But for those new to this little gadget, it acts as a radar and light, linking with your Garmin bike computer or smart phone and notifying you of cars behind you as they approach with a series of lights relating to the number of cars behind and how close they are. This top-end version differs as it includes a camera function, much like the dash cam in your car, which will film the traffic behind as well and download it to the Garmin Varia app, should you need it. The last time we saw this device our tester noted that it was pricey and the multitude of flashing in urban areas made it…

KIT ZONE Surf wetsuits…? In a triathlon magazine..? Granted, it’s not our usual choice of gear to bring you, but bear with us, as in this issue devoted to enjoying cold water, we believe there’s a place for it. Firstly, the new Tango wetsuit is from triathlon stalwarts Orca who, after researching open-water use in their triathletes, noticed a crossover between swimmers and surfers, as well as those enjoying body-boarding or just enjoying the surf with their kids. This tester has to admit to not being a surfer, but to being a regular body-boarder when at the coast. Using my old triathlon wetsuits isn’t ideal, though, as they’re quickly trashed (when they could potentially go to a new home) and really aren’t designed for surfing. So if you’re in the…

This Craft jersey is incredibly comfortable, particularly in warmer weather where the mesh panels under the arms and at the top of the back do a fine job of helping regulate your temperature. The material feels soft against the skin and a zip guard fends off any 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 jersey with great ventilation…

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 tin 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…

While triathlon is an endurance sport requiring high values of maximal (VO2max) and sub-maximal (lactate/anaerobic threshold, LT/AT) aerobic fitness, it’s often assumed that triathlete’s possess lower values to those of single-discipline athletes. But in contrast to this believed wisdom, research has demonstrated that triathletes (particularly at the elite end of the spectrum) possess similar maximal and submaximal values to those of single-sport athletes. Accordingly, despite the division of training to accommodate three disciplines, triathletes obtain similar maximal and sub-maximal physiological indices of performance as single-sport athletes. To that end, from a physiological perspective, it makes sense that triathletes can, and should, train with single-sport athletes. Furthermore, single-sport squad training offers a number of training benefits that will enhance overall quality of training for triathletes. Training with single-sport athletes who are…

Affectionately known as Sid to her peers, Laura shares a few of her top tri tips and her favourite session… DON'T LET AGE DEFINE YOU! Don’t think about it! Don’t let it define you and stop you pushing your limits. In general, endurance gets better as you get age and triathlon always gives you an opportunity to achieve HOW TO SWIM DRAFT LIKE A PRO SID'S TOP SWIM SESSION Get a group of you together and swim 400m in the pool where you follow each others’ toes and rotate every 100m. When you’re leading, throw in a fast 25m on one of the lengths. Those behind don’t have a warning - but have to react.…

FIND A SAFE SPOT WITH OTHER PEOPLE AROUND Lifeguarded water ideally. If that isn’t possible, have someone with you. MAKE SURE YOU HAVE ACCESS TO SHELTER AS WELL AS WARM KIT Use a brightly-coloured swim hat and a tow float for visibility. Have a mobile phone with you and check there’s signal in case you need to dial for help. SWIM YOUR OWN SWIM! You only need to do a small amount to get the benefits. Also, don’t rely on how you feel to determine immersion time. As you get used to the cold you’ll feel more comfortable, but could be cooling more quickly. DON'T DISREGARD THE WEATHER AND WATER CONDITIONS Things such as wind chill, rain and waves (and tides, if on the coast) can really affect your swim…

FEATURE COLD-WATER SWIMMING When you arrive for your swim, being organised makes a big difference. Wrap your clothes in a hot water bottle and make sure they’re neatly folded and in the order you want to put them on. Tuck them all inside your bag and not only will they feel good when you wear them, but you won’t be fighting with inside-out tops and tangled joggers. On that note - think plenty of baggy warm layers that are easy to get in to. Skinny jeans, leggings, skimpy undies and similar are just a recipe for frustration when you’re cold and clammy. And if you’re leaving your kit out in the open, make sure it’s in a waterproof bag or covered with a waterproof robe as a sudden shower could soak…

Without the extra sugars from whichever form of milkyou choose, each 30g serving of Superzeroes delivers just 13g carbohydrates of which 0.48g is from sugars (the majority is from rice starch). Kellogg’s Frosties, on the other hand, delivers 30g carbs of which 13g is from sugars. That’s married to 10g of protein from mainly whey sources compared to, in this case, Frosties, which delivers just 1.6g of protein. So, nutritionally, if you’re looking to go high on the protein which is a good idea, as research 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 and texture masks a strong protein hit,…

SHORTSLEEVED TRI-SUITS Performance is key for race tri-suits, so consider chamois, grippers and pocket options. Fabric should also be quick-drying and sweat-wicking. ORCA Athlex Aero Race Suit £149 Speedy yet supportive suit that’s highly breathable for warmer climes. Issue 404 orca.com CASTELLI PR Speed Tri Suit £300 Made to be highly aero, with feather-thin fabric and ample pocket storage. Issue 404 saddleback.co.uk ASSOS Triator SS Speedsuit £380 Oozes quality, with comfy chamois, honeycomb arms and fast-drying material. Issue 404 assos.com STOLEN GOAT Upstart Tri-suit £160 Striking suit with aero sleeves, a splitfront design and comfy material. Issue 404 stolengoat.com TRI-FIT Evo Next Gen £189 Classy suit with silky-smooth fabrics and well-crafted tri flourishes. Issue 404 tri-fitathletic.com TOP-END WETSUITS If your goal is to exit T1 at the front of the…

1 OLYMPIC POWER BUILDER Coach Lesley Paterson Benefit To help Olympic-distance athletes build power for shorter distances on the trails. Warm-up 10 mins at a moderate pace followed by 5 × 20 secs building to sprint. Enjoy 40 secs easy on the flats to get turnover and muscles engaged. Main set Find a steep hill off-road but with a good surface and above 10% gradient, then undertake 20 × 20sec hill bounds straight into 20sec short-stride, quick-cadence hill sprints. Enjoy a 1min easy jogback recovery between sprints. Cool-down 15 mins easy. 2 SUSTAINED STRENGTH BUILDER Coach Lesley Paterson Benefit This is for those who do middle distance, which is all about sustained speed, so this kind of workout helps to develop enough strength to carry speed to the finish. Warm-up 10 mins…

THIS MONTH’S COACHING PANEL JOEL ENOCH Heavy bike legs Joel is an award-winning triathlon coach and GB age-group triathlete at world and European championship level. PHILIP HATZIS Running at altitude Philip is a BTF levelthree-qualified coach who’s taken many of his athletes to world and European championships. ANDREW SHEAFF Changing swim tempo Andrew is a swim coach at the University of Virginia, the reigning NCAA champions. NIK COOK Managing bike rust Cycling writer Nik is a competitive multisporter who’s competed for Team GB in duathlon. HEAVY BIKE LEGS Q How can I alleviate the feeling of heavy legs on the bike during a race? I’ve done a few races this season where I simply haven’t been able to ‘get going’. Graeme Maguire A Not being able to get going on the…

The 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…

WHY I TRI I first got into announcing when a friend put on a 10k race here in San Diego. I had a bad hamstring and she said: ‘I’ve got this megaphone and a list of runners’ names, why don’t you read them out?’ When I saw their reaction I realised that if I were racing, I’d want someone to say my name and well done too. Other organisers started asking me to announce their races. Sometimes I’d say I was running, so they offered me 100 bucks. What?! To speak BS on a microphone! That’s how it got started and it wasn’t long before I gravitated to also announcing triathlon. I’ve called over 1,000 endurance events and more than 1 million athletes across the line, so it’s a wonder…

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1 DIPPING, NOT SWIMMING You don’t have to do a full session to get your acclimatisation. Use the pool for training sessions and the open water for a short ‘swimble'. Head-up breaststroke is perfectly acceptable if you want to avoid brain freeze; you'll still get the acclimatisation. 2 BY THE COAST? TRY SURFING OR BODY-BOARDING AS THE TEMPERATURES DROP They'll give you a different focus to your training and the novelty of trying something new might take your mind off the cold! 3 LOOK FOR GROUP SESSIONS Some open-water coaches will continue coaching group sessions in open water through the winter - ask your local venue for details. Swimming with others and with expert supervision is a great way to make sure you’re not exceeding your limits and are keeping…

THE KIT THAT WON KONA FEATURE Kona 2022… where to even start. It was a race week of firsts. The first time the event had been held on two separate days. The first time the women had a pro race to themselves. The first time for 15 years that a rookie had won on the women’s side and 26 years on the men’s, where the first four were all first-timers. A first mother to win since 2005 and the first time ALL of the top-10 men finished in under 8hrs. Leading the charge was USA’s Chelsea Sodaro on Thursday and Norway’s Gustav Iden two days later. While her calibre suggested otherwise, Sodaro was a surprise champion to many as she held off Britain’s Lucy CharlesBarclay and 2019 Kona champ Anne Haug,…

The seamless construction and soft feel of the fabric ensure optimum comfort, and we experienced zero chafing. Moisture management was equally as impressive, with sweat being wicked away well. You’ll also find significant levels of support on offer, ideal for both low and high-intensity sessions. Silicone leg grippers also help keep them in place. RS runderwear.co.uk 95 % VERDICT A popular choice for a reason - no negatives from us on these shorts…

One of the biggest things to think about when cold-water swimming is how you’re going to get warm and dry afterwards. Having warm and dry kit ready and to hand may sound obvious but it’s something many swimmers forget. Enter the huge, sturdy, 30-litre dry bag from tri brand Zone3. With plenty of room for all your swim kit, plus handy straps so you can wear it as a backpack, we used it to walk to our regular kit-testing beach and then found it had plenty of room inside for our clothes (wrapped around a hot water bottle), shoes and changing robe. The extra pocket on the side was handy for our small flask of hot chocolate and the mesh pouch on the front housed waterproof extras, such as spare…

220 TRIATHLON BEST ON TEST 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…

TRAINING NUTRITION How nourishing are your workday lunches? The advantage of working from home is that you can eat what and when you fancy. Not so for those who have either returned to the office, or work in schools and health care. And though cheap and convenient, the standard supermarket ‘meal deal’ is not only wholly uninspiring but also sadly offers little in terms of good nutrition for the busy triathlete. This is where this month’s four nutritious and delicious meals come in… First up, add a little spice to your lunch break with a delicious Vietnamese noodle bowl. This totally mouth-watering bowl of goodness will admittedly take a few more minutes to make than your average pot noodle, but it’s pretty fast all the same, much more nutritious, and a…

With more than 500km of coastline, including coves and beaches with turquoise waters, and unique landscapes where you can practise sports activities throughout the year, Mallorca is an ideal escape for triathletes. The climate is reliable, it's easy to get to and there's an incredible 1,700km of cycling routes. In the words of the tourist board: “Mallorca is an island with a soul, a destination with an important Mediterranean history, culture, and tradition. There's everything for everyone: culture, gastronomy, unique accommodation, leisure, and outdoor sports. Mallorca is unique, come and enjoy Mallorca this autumn and winter and let yourself be surprised by this island in the centre of the Mediterranean.”…