Swimmers leave him to make the final yards on his own as the realisation he has actually done it, sinks in. 

Those final magic moments as @RossEdgley completed the #GreatBritishSwim

220 Triathlon: You gave Ross some tips during his challenge – what were they?

He’s just amazing isn’t he! I used to swim the 10km and that felt like a long way – two hours of swimming – but he’s been swimming 12 hours a day! I don’t know how you prepare for that. I mean physically it’s tough, but I can’t even comprehend the mental side.

I tried to give him some tips, but I’m no mega-ultra swimmer! I always say anything to do with swimming is about staying relaxed. It’s about keeping your mind relaxed, about letting it wander and think about stupid things – like what you’re going to eat when you get out! He’s certainly been eating a lot on that swim as well, which is good!

220 Triathlon: Was this swim going to be won or lost based on controlling the mind?

Yes. If it had been me I would just try not to think about how far was left and just to be in the moment, to hopefully think about other things. It’s about keeping your stroke rate nice and relaxed and like I said, I think I would just be food motivated! I’d be thinking ‘when I get out I can eat that massive brownie’!

I actually went to the Red Bull centre and I knew some of the guys were heading from there to see Ross, so I packed up some homemade brownies for them to take up to him to help him out a bit! A few more calories! I don’t know how they managed to fit all the food he needed on the boat, let alone how he ate it. He was eating a lot of bananas and I heard at one point he requested Big Macs – you’re probably craving everything during a swim like that!

Lucy chats to Ross following his epic swim challenge. Image: 220/Gavin Parish

220 Triathlon: What technique advice did you give Ross?

The best benefit you can get as a long-distance swimmer is from the wetsuit, so it’s about making use of the wetsuit and the kit to help you, to get that extra buoyancy. I don’t actually kick my legs now when I swim, it’s about just letting your legs drag and trusting the wetsuit to give you that buoyancy. You burn more calories if you kick too much, so just keep them relaxed.

Ross had some shoulder issues as well, so it’s about managing that. I heard he had a good physio who helped him, but god knows what pain he must have been going through. I had shoulder injuries when I was swimming more distance, but I never did that kind of mileage in a day! I think Ross actually benefited from going without sleeves on his wetsuit at one point as that would have given him that mobility back in his shoulders.

I just can’t imagine what he must have endured and what muscle strains he must have picked up though! Then there was the wetsuit rubbing, the jellyfish stinging, god knows what else!

220 Triathlon: As a fellow open-water swimmer, were you surprised by the affects on his body?

Oh god yes! Things like the salt on his tongue for example… I wouldn’t even have thought of that and it happened really early on! Then there was the chafing on his neck and he was wearing wetsuits day in day out aggravating it. I mean, you can get quite a bad chafing in a triathlon even doing a short swim but when you’ve got that every day… He’s got the nickname rhino neck and with good reason!

I think he’s immune to jellyfish stings now as well. I’m not actually a big fan of the sea believe it or not, my thing is to get in and get out as quick as I can so I don’t see the things swimming about! He’s far braver than me!

220 Triathlon: How are you feeling after your amazing result at Kona last month?

I couldn’t have been happier really! If someone had said to me ‘you’re going to do an 08:36’ I’d think I’d have won by 10 minutes – so to do an 08:36 and still come second… I couldn’t have done anything more!

This year we were so lucky with the conditions, too [Lucy set a new women’s swim record]. Next year we might have crazy winds and god knows what in the sea, so that definitely helped. I think it will be difficult to beat the swim time again. The run might be possible though, that’s the part of the race where the conditions don’t affect things too much. I think if I’m going to improve it will be on the run section.

I feel like I’m still quite young in this sport and there are ways we can still improve so hopefully next year we can go one better! I haven’t been in the sport that long, but even in that time the standard of the women’s racing has improved so much, it’s great to see.

The bike was a big change this year [Lucy rode the new Specialized Shiv] and I think it definitely benefited my race, because you can carry so much nutrition on the rear of the bike now. On the latter part of the race I’d saved that so I didn’t have to use aid stations which helped.

I’m with Roka now, too. Last year I tested swim skins by a few brands as I didn’t have a sponsor and the Roka was the one I really liked, so having that definitely helped as well!

220 Triathlon: Where can we see you racing next?

I’m having a bit of downtime now! I’m getting married! But I think Ironman South Africa will be my next race in around April time. So I’m looking forward to that one!

Read our swim finish interview with Ross Edgley by following the link here.

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Lucy Charles presents 220 with the signed swim skin one lucky reader will win! See link below… Image: 220/Gavin Parish

Ross Edgley’s 6 training tips for heavyweight triathletes

Held in March this adventurous race combines a 420 metre sprint swim in icy-cold water with eight canal gates to clamber over (a total climb of 18 metres). Each canal gate features a different obstacle to climb up – including cargo net, ropes, wood ladder, rope ladders and a climbing wall.

Ross, who lugged a tree trunk around the Caribbean for a 100km swim last November and rope-climbed the equivalent height of Mount Everest in just 24 hours back in 2016, is excited to return to Maryhill Locks for the second year in a row.

He said: “The Great British Swim was 1,782 miles of swimming, completing 2.3million strokes across 157 days at sea, through dolphins, whales and stunning sunsets. But without doubt the best mile I ever swam was at the very end when 400 swimmers braved the cold, British, winter waters and swam the final mile with me. The atmosphere in the water was indescribable. This is why I love adventure swimming and the only other event I’ve experienced that comes close is Red Bull Neptune Steps.”

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Red Bull Neptune Steps will take place on 23rd March 2019 at Maryhill Locks in Glasgow. The race is open to men and women aged 16+ and entrants can sign-up from Tuesday 20th November at redbull.co.uk/neptunesteps

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Fancy more cushioning on the trails? Runners Need have the Hoka One One Challenger ATR 4 (men’s and women’s) for £55.00, usually £110

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You’ll find more trail shoes on sale at Cotswold Outdoor, who are offering 20% off everything for Black Friday (discount applied at checkout). We like the Salomon Speedcross 4 which is usually £110.

Blacks have plenty of run shoe deals online from brands including Adidas, Altra, Asics and Brooks. The Brooks Transcend is half price at £75.00, down from £150.00.

Talking of Brooks, they have some holiday offers online on their direct website too at the moment, including the men’s and women’s Glycerin 15 running shoe down to £94.50 from £135.

Also at Blacks, selected lines have an extra 20% off for Black Friday. Use code BF20 at checkout to see if your items are further reduced.

In road shoes, Runners Need have the Nike Air Zoom Structure 21 for £84.00, down from £105.00 and the women’s version is just £79.00

Adidas are offering a 30% discount online – just shop here and add the code BF18 when you check out.

Stylish run brand On Running are offering  free backpack with orders over a certain value when you shop online here. Just add code ‘PACKFRIDAY’ at checkout.

Get an extra 30% off reduced styles at Nike by using code ‘CLEAR30’ when you checkout.

Minimalism more your thing? Then head to Vivobarefoot where you’ll find 25% off selected styles, including the latest incarnation of the official ÖtillÖ swimrun boot, down from £145 to £108.

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Winter run training shoes: 10 of the best reviewed

Women’s triathlon race day run shoes: 7 of the best reviewed

Triathlon run shoes: 10 of the best for racing the run leg

MORE BLACK FRIDAY DEAL ROUND UPS

Black Friday wetsuit deals

Black Tri Day: Black Friday deals for triathletes

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Black Friday: The best road bike deals

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Black Friday: The best deals on wheels

The Nottinghamshire-born swimming star will be donning not only her goggles, but her bike and trainers too, as she pledges to take on her very first triathlon on Nottingham’s Victoria Embankment on Saturday 15 June 2019.

British Triathlon is giving the opportunity for 50 aspiring participants to be part of Becky’s Wave; a unique chance to join the Olympic hero on the start line of the sprint-distance triathlon. The 50 will also have the chance to meet and greet Becky ahead of the event to share their final race tips before setting off.

Adlington was part of a relay team at the Accenture World Triathlon Mixed Relay Nottingham earlier this year. Swimming 750m, she then handed over to her teammates to complete the 18km bike ride and 4.5km run around the compact course. This year, she intends to complete the same challenge solo.

Adlington said: “I got my taste for triathlon earlier this year when I teamed up and took on the sprint distance relay, but now I’m ready for the full swim, bike, run experience. I’m really excited to get going with my training and seeing who will join me on the start line next June to be part of my wave!”

To join Becky on 15 June 2019 select Becky Adlington’s Wave when entering the sprint-distance triathlon event. Entries are now open to all at nottingham.triathlon.org/becky

Also in Nottingham will be the world’s best short-course elite athletes, who will be pushing themselves to the limit to be crowned Mixed Relay Champions, with crucial Tokyo 2020 qualification points at stake. 

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Grandstand tickets, offering you a premium seat to witness everything from start to finish, are now on sale. Tickets are limited and are all priced under £19 at www.gigantic.com/accenture-world-triathlon-mixed-relay-nottingham-tickets

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As has become customary, we asked you to nominate and vote for the athletes, races and products that made your tri year. And the final results from the two rounds of voting are now in! So without any further ado we give you the winners and two runner-ups in the 2018 220 Triathlon Awards… 

THE WINNERS AND RUNNER-UPS

MEN’S ELITE TRIATHLETE OF THE YEAR

1. Tim Don 

2. David McNamee

3. Alistair Brownlee 

WOMEN’S ELITE TRIATHLETE OF THE YEAR

1. Lucy Charles 

2. Vicky Holland

3. Lucy Gossage 

FEMALE PARATRIATHLETE OF THE YEAR

1. Lauren Steadman

2. Jade Jones 

3. Hannah Moore

INTERNATIONAL TRIATHLETE OF THE YEAR

1. Daniela Ryf 

2. Patrick Lange 

3. Mario Mola 

YOUTH TRIATHLETE OF THE YEAR

1. Alex Yee

2. Barclay Izzard 

3. Libby Coleman 

AGE-GROUPER OF THE YEAR

1. Ruth Purbrook

2. Corrine Moss 

3. Jonathan Hoggett 

COACH OF THE YEAR

1. Simon Ward 

2. Rob Wilby

3. David Knight

MALE PARATRIATHLETE OF THE YEAR

1. Joe Townsend 

2. George Peasgood 

3. Andy Lewis

DUATHLETE OF THE YEAR

1. Emma Pooley 

2. Emma Pallant 

3. Mark Buckingham

TRI CLUB OF THE YEAR

1. Leeds & Bradford 

2. Lincoln Tri 

3. DO3 Club 

RACE OF THE YEAR (ENTRY LESS THAN 500)

1. Lakesman Triathlon 

2. Storm the Castle 

3. Ilkely Triathlon 

RACE OF THE YEAR (ENTRY MORE THAN 500)

1. Outlaw Triathlon 

2. Ironman World Championships 

3. Cotswold 113 

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WETSUIT BRAND OF THE YEAR

1. Huub 

2. Zone3

3. Orca 

TRI-SUIT BRAND OF THE YEAR

1. Raceskin 

2. Huub 

3. Zone3 

BIKE BRAND OF THE YEAR

1. Cervélo 

2. Specialized 

3. Giant

RUN SHOE BRAND OF THE YEAR

1. Asics 

2. On Running 

3. Brooks 

TRIATHLON RETAILER OF THE YEAR

1. Wiggle 

2. Sigma Sports 

3. Helix Sport 

The next two awards, the Jane Tomlinson Award for Outstanding Contribution to Triathlon and the 220 Triathlon Game-Changer of the Year, are a little different. For these awards the list of nominees was sent to a group of industry experts to make their final decision. 

220 TRIATHLON GAME CHANGER OF THE YEAR

1. Super League 

2. Zwift

3. ITU Mixed Relays

220 says: 

“Super League has taken the traditional swim/bike/run format and turned it on its head, to provide an all-out, give-it-your-all-and-then-some multisporting spectacle for the digital age. With this Series, co-founder Chris McCormack has moved triathlon up several levels, beloved of athletes, spectators and media alike, and we can’t wait to see how far he can go with it. If nothing else, the Short Chute should feature in ALL televised triathlons!”

THE JANE TOMLINSON AWARD FOR OUTSTANDING CONTRIBUTION TO TRIATHLON

1. Lucy Gossage

Tim Don

 Simon Ward

220 says: 

“Our vote goes to Lucy Gossage for her incredible work away from triathlon as much as for her contribution to it. She’s a true inspiration to all endurance athletes, and continues to achieve astounding results on the Ironman pro circuit despite a punishing work schedule as a full-time cancer doctor. For this, she is a thoroughly deserved recipient of this poignant award. Jane would be proud.”

Don’t miss the next issue of 220, on sale 27 December, where this year’s winners share their top tips and advice for racing tri. 

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To subscribe to 220 Triathlon print and digital issues click here

Tiffany Jolowicz

£8.11

This book charts author Tiffany Jolowicz’s mission to share the experience of finishing Ironman Switzerland. In it she interviews dozens of female M-Dot finishers, and the end result is an at-times amusing and always inspiring collection of those who have taken on the phenomenal iron-distance challenge.

Buy from www.amazon.co.uk

2. CHASING EXTREME

Luke Tyburski

£9.99

Aussie extreme adventurer Luke Tyburski completed a solo 2,000km triathlon in 2015 and Chasing Extreme is the inspiring tale of how he did it… and recovered from the major lows that followed.

Buy from www.amazon.co.uk

We also have three copies of this book to give away to a UK user. Tweet us @220Triathlon with why you should receive a free copy and use the hashtag #220Win

Entries close 17 Dec #220

3. TO THE FINISH LINE: A WORLD CHAMPION TRIATHLETE’S GUIDE TO YOUR PERFECT RACE

Chrissie Wellington

£12.57

In a collaboration with 220 Triathlon, Chrissie Wellington, the four-time Ironman World Champion, presents her struggles, wisdom, and experiences gained from her hard-won career as a triathlete.

Buy from www.waterstones.com

4. THE COMPLETE IRONMAN

Bob Babbitt

£25

Released to coincide with the 40th birthday of Ironman, U.S. tri historian Bob Babbitt’s latest tome celebrates the spirit of 226km racing and highlights the greatest moments, races and athletes of Ironman history. And it’s currently reduced to a tenner of Amazon.

Buy from www.amazon.co.uk

5. TO MAKE RIDERS FASTER

Anna Dopico

£41

Cervelo regularly top the bike count at the Ironman World Champs, and this is the beautifully-illustrated tale of how the Canadian duo, Gerard Vroomen and Phil White, developed a school basement project into one of the most celebrated bike brands around.

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It’s an important distinction, as this quirky way of defining the course constitutes the only markers we’re getting – and the two boats are about 100m apart. I should be paying attention, but in honesty I’m only half-listening, as I’m staring out into the beautiful blue sea, feeling the early morning sun on my skin and marvelling at how I’m about to do a non-wetsuit race in the middle of November…

Island life

Such is life at the Nevis Triathlon, one of the smallest and most laid-back, yet stunningly beautiful, races 220 Triathlon have ever had the pleasure of attending. Only 40 competitors are on the start line this year and that encompasses all three events: the full Nevis 74 (1km swim/63km bike/10km run), the half-distance Nevis 37 and the entry-level Try a Tri.

Within that small field is a fantastic range of competitors though – from the youngest racer at 9 years old to the oldest at 85 – from locals doing their first tri to Kona age-group champ Jane Hansom. They’ve had some big names here in the past considering it’s such a tiny race too. This is where Ross Edgley (of great British Swim fame) competed his ‘tree-athlon’ and even Ironman pro Chris McCormack has taken on the course in previous years.

Kona age-group champ Jane Hansom (right) with the race’s oldest competitor, 85-year-old Dr Avery. Image: Ryan Delano

Monkey run club

I arrive on the Wednesday before the Saturday event. This is a last-minute end of year addition to a season blighted by injury (I’ve been the 2018 Queen of the DNS) and although my grumbling achilles means I’m there to complete not compete, I’m just happy to be on a start line.

What a place to compete in, too. Nevis is one of the smallest Caribbean islands and is a true paradise with lush rainforests covering a volcano in the middle, and sandy beaches around the coast. Towns are small and rural but the island is packed with friendly residents and rustic beach bars ­– put it this way, you’re never far from one of Nevis’s famous rum punches (or a new friend to drink it with) – and if, like me, you’re a fan of getting away from it all and out into nature, then you couldn’t ask for more.

I’m staying at the Hermitage Plantation Inn, a boutique hotel created from one of Nevis’s historical sugar plantations, nestled within the base of the rainforests and dating back to c1670. I’m shown to a magical gingerbread-style cottage, complete with four-poster bed, swimming pool just outside my front door and hammock in the back porch… Considering I’m used to staying in tents or dodgy B&Bs the night before most of my races, it’s fair to say this quite a dramatic upgrade!

Monkeys can be found all over the tiny island and will peek out at you while you’re racing! Image: Helen Webster

On my first morning I’m woken early by a group of the African Green Vervet monkeys that roam around the forests, so I lace up my trainers and head off into the forest roads for a morning run. I keep seeing the little black faces of curious monkeys popping out of the trees as I jog up the winding track past lush green vegetation and trees, while the hotel dog, Tuffy, has come along as my run buddy. It’s a fantastic way to start the day, before heading to breakfast for the Hermitage’s famous pumpkin pancakes and coffee with new local buddies Joel and Tim, who are a lot of fun and seem to have adopted me (you’re never lonely for long on Nevis!).

Click next page button below right to read more….

Killer Bees & Hardtails

I’m mindful of saving some energy for the race though, so short jogs aside I leave the big-energy activities such as the Nevis Peak Hike until after the race and instead spend some time exploring the island. It’s hard not to get swept along in island life though and I try hard (and fail!) not to eat too much of the amazing island food, mainly accompanied by lethal rum punches. Word to the wise – if someone offers you something called a ‘Killer Bee’ during your pre-race taper, it’s best to say no…

The day before the race arrives and I head to Oualie Beach, on the north of the island. This is where the race will start the next day and I’m keen to recce the swim and collect my bike from the hire shop. Turns out there’s been a small error in communication somewhere along the way though and the hire shop is out of road bikes, meaning my only option is a Trek hardtail… Not being used to a mountain bike and aware it’s a really challenging bike route I’m a bit nervous about this!

Later that evening, a chat with a new friend Tim, who lives on the island, reassures me though. “The roads are pretty broken up in places and there are a few potholes,” he says, considering the course. “Plus it’s meant to rain, so there might be standing water in a few places.” Potholes and wet surfaces? My two least favourite things. I’m suddenly very happy to be on a MTB – and decide tomorrow’s going to be a lot of fun!

Race morning arrives and it’s a 5am start. The Hermitage have kindly made me some homemade carrot and walnut muffins for brekkie and I eat them while poking my nose out of the door and breathing a sigh of relief that the heavy rain forecast hasn’t materialised yet. When it rains here, it rains like it really means it!

Navigating the swim

So we’re back where we started this feature, at Oualie Beach at sunrise and that swim course. It’s now been confirmed that it’s the closer of the two blue boats we need to swim around and quickly afterwards, the klaxon goes and we’re running out into the water.

I’m doing the Nevis 37 which only has a 500m swim, so it barely feels like I’m getting into a rhythm before I’m already turning to head back to the beach. The water’s clear and blue and I’m wishing I’d been able to take on the longer distance and stay in it for longer! The triangular course is easy to follow out as I manage to get on the feet of some of the faster swimmers, then on the way back in I realise the buoy is the same one I’d been using to sight off earlier in the week during practise swims. It’s tiny, so I’m glad I already know that the yellow house behind it is the right place to aim for! Win!

Kona age-group champ Jane Hansom exits the water first. Image Ryan Delano

Transition is across the beach and it’s not my fastest, as I take a minute to chuck a bottle of water over my feet to wash the sand off. Not the pro approach I know, but the thought of racing in 30 degree heat with a load of sand chafing my feet makes the time lost seem worth it.

The Nevis bike course is really simple – it’s either one or two laps of the 32km main road around the island, depending which distance race you’re doing. Being such a small island the roads are pretty free of traffic too and what cars there are seem more curious about what we’re doing than keen to overtake and I have a few locals slowing down and driving alongside me for a chat. Despite my reservations, the neon green Trek is actually a lot of fun and I’m keeping up with a few other competitors and playing cat-and-mouse with an American girl on a racier-looking Specialized. There are a few potholes as predicted and as I speed past her on the bumpy straights while she slows down to dodge them, she laughs and shouts: “you chose the right bike for this course!”

The route takes us past the immaculate grounds of the Four Seasons hotel, then through Charlestown (the island’s centre), where I almost take a wrong turn thanks to a car parked on one of the orange direction arrows spray painted onto the road. Just at the last minute I spot it and haul off left across the junction – to the cheers of a few locals on their morning trip to the shops!

Click next page button below right to read more…

Just keep spinning…

Soon after Charlestown though, the course comes back to bite me. I’d heard talk of ‘Anaconda Hill’ in the days before the race, but knowing I would be competing on a heavy, unfamiliar, bike I’d tried to ignore them. Well, it was now time to face my nemesis.

Anaconda Hill is on the East of the island and so named because it winds up and up (and up, phew!) until you reach the final sting in the tail – a short, sharp climb that takes you to Zetlands, close to where you start to hike up the main peak (infamously difficult and on my Nevis bucketlist for the days after the race). Today is all about triathlon, not hiking though and with the climb lasting about 2 miles I’m soon in my easiest gear and starting to struggle. My American pal on the Specialized catches me up and speeds past – we both laugh and it’s my turn to tell her she picked the right bike!

There’s nothing for it but to keep spinning my legs and look forward to the inevitable descent on the other side! Luckily it’s still early and the sky is overcast, so at least I’m not baking. Turn after turn I continue up until suddenly I round a bend to find a short, steep section in front of me – surely the final section? Nope. This is the famous false finish of Anaconda Hill and there’s still more to do. Coming to the next crest it’s finally confirmed that it’s over though (hurray!) as someone has sprayed ‘You did it!’ on the road alongside a smiley face, which makes me laugh as I start to speed down the other side.

Helen gets to grips with mountain-biking, Nevis-style! Image: Lizzy Dening

The second half of the bike course is way easier with long, sweeping descents taking me back around to the north of the island. Any kind of PB is way off the table now, so I just enjoy the experience – the greenery whizzes past and I get panoramic views out to sea, while in the towns, I spot wooden houses painted in green, pink, white or yellow. In one there’s a party atmosphere, with people running out to meet me in the road and shouting ‘welcome to Zion’ as I pass through and trying to stop me to give me segments of oranges. Some friends I’ve made on the trip come out in a car to cheer me on too (hugs to Lizzy, Ross and Julie!) too – I’m having a blast now and all too soon I spot the final hill on the course, a short but steep incline up and over and back down to Oualie Beach and the right turn back into transition.

I leave my bike and start the short 5km run course, which takes me back the way I’ve come (over the small nasty hill again!), to the island’s tiny airport and back. I’ll be honest, after 90 minutes of riding an unfamiliar bike over steep hills my legs are pretty tired and with the sun starting to beat down the run conditions are tough – so I’m almost glad my physio insisted I adopt a run/walk strategy to save my dodgy achilles. Hot runs have never been one of my strengths – I’m definitely an ‘out at 5am and head for a forest’ kinda girl in the summer.

Despite my slow bike leg there are quite a few people on the run course and with the sun radiating the full force of its 30 degree heat onto us the remaining athletes are visibly wilting. Given I’m doing 3 minute intervals at race pace and 2 minute walk breaks I’m expecting to be slow anyway, but actually this strategy seems to be quite a good one in the heat and I overtake a couple of people. At the turnaround point the women manning the aid station spray a bottle of water over me (I must look hot!) and I’m into the last couple of kilometres back to Oualie Beach.

Sandy finish line

Turning back towards the beach I’m directed sharp right around transition as the race finish is along the stretch of sand that makes up one of the prettiest beaches on the island. Pretty it might be, but the sand is the soft kind that gives way as soon as you step on it, making it hard to run on with a dodgy ankle!

My friend Jane runs part of the beach with me though in celebration (she finished ages before me to win the race outright, all that Kona training served her well!) and with everyone on the beach cheering, I’m soon across the finish line to be handed a whopping gold finisher medal (if you’re into your bling, this is the race for you!). Then just in time, I head to join everyone in the bar as those predicted thunderstorms hit and the rain starts hammering down.

Male and female winner of the Nevis 37, plus winner of the Nevis 75 2018. Image: Ryan Delano

All in, Nevis was a once-in-a-lifetime experience and I’d thoroughly recommend it to any triathletes looking to combine a fun but challenging race with an amazing holiday and for 2019, a duathlon is being added to the race options as well. That’s a whole year away though, which seems too long as Nevis has utterly stolen my heart – so I’m already plotting how to come back in March for the Nevis to St Kitts Cross-Channel Swim…

Helen flew to St Kitts from London Gatwick with British Airways and then got a water taxi to the island of Nevis. She stayed at the Hermitage Plantation Inn. For more information on the Nevis Triathlon and activities on the island and to sign up for next year, visit the website here.

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Other recommended island activities are: 4X4 island tour with Funky Monkey, visit to Nevisian historical Village, Nevis Peak Hike with Sunrise Tours ane visit to the island botanical gardens. Foodie highlights were breakfast at the Hermitage Plantation Inn (Helen ate far too many pumpkin pancakes on her trip) as well as pig roast night and wood-fired pizza night; dinner at the Golden Rock Hotel and Bananas Bistro and (if you dare) the world-famous Killer Bee cocktails at Sunshine’s.

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Can Lucy Charles-Barclay win Kona 2019?
What are Ali Brownlee’s chances at this year’s Ironman world Championships?

His success on the Big Island has come as little surprise to two former coaches. “Dave was always somebody who could recover well between sessions and was looking to do more,” says Malcolm Brown, who coached McNamee in Leeds during his ITU days. “To win at ITU level, you really had to commit from the B of the bang, but Dave
wanted to measure his energy expenditure over the race, which I thought was potentially a massive asset at long distance.”

Joel Filliol, McNamee’s coach when he first stepped up to long-course racing in 2015, concurs. “He has a remarkable ability to focus and work consistently for long periods on his own, which lends itself to Ironman-specific training. He’s also physically robust and his steady rhythm – that threshold diesel pace – is perfect for Ironman. Taking the next step is possible. It’s about being closer to the front, off the bike, which is no secret.”

Not least to McNamee himself, and it’s partly why, away from the cameras that follow stronger cyclists such as Australia’s Cameron Wurf and Germany Jan Frodeno at the front of the race, the 31-year-old also retains such a low profile.

RUN TO THE PODIUM

In Ironman South Africa this year McNamee lost 29mins on the bike to eventual champion Ben Hoffman; in Challenge Roth – albeit after suffering a puncture – it was 18mins to winner Andreas Dreitz. The flipside is that both times he ran 2:41hr marathons, a similar pattern to the last two Ironman world champs, where he’s run from outside the top 10 to the podium.

“Ironman South Africa was a bad start to the year, but at least that was me qualified for Hawaii,” he says. “In Roth, the puncture happened 90km into the race. I ride tubeless and the hole sealed eventually, but I lost too much pressure and rode 25-30km on 25psi.”

“The focus now is on bike strength, including gym work, where I’ve been a bit lax in the past. Raising FTP is good, but I need sheer leg strength at the end of an Ironman race. When I’m tired, the cadence drops. I can get away with it at 70.3, but not Ironman. I ride about 95rpm, but keeping it at that level throughout is difficult, especially in Hawaii when my heart rate is already high. In the past few years the cadence has fallen on the way home to 80-85, and that’s when the watts drop off.”

As for his rivals? “Patrick [Lange] rode very strong in Hawaii last year – people overlook that. He’ll run low 2:40s no matter what. I feel like I’m in shape to run 2:42-2:43, so it’s about focusing to stay in the top 10 on bike.

“Jan [Frodeno] changes the race a little because he’s a very strong rider and Seb [Kienle] will be a much bigger threat than he has been in the past couple of seasons. Alistair [Brownlee] has won two Olympic golds, but it’s a very different sport. I think Javier [Gomez] realised that last year. I’m sure he’ll be going to try and win.
After all, you don’t win two Olympic golds and turn up
just to complete.”

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As Brown suggests, McNamee sees his own strength as his ability to recover quickly, even within the race. “Because I’m less of a strength athlete, but more aerobically conditioned, it allows me to go over my limit at times. Performance-wise if I could put myself in a position that after the bike I could win, I’d see that as a success. That would open the possibility of going back for the next six-seven years and having a chance of taking it.

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