The Triathlon thread - Ironman, 70.3, Olympic, Sprint
Discussion
dangerousB said:
I'm by no means an expert on bikes, but if it were my hard earned, I'd be straight off to buy one of these!
They have been put off Planet X due to 2 x LBS telling them that they both had frames in that have failed badly. Didnt mention how they failed but they told my mate that the frames are all resin and not a lot of fibre.Cheers Hugh Ill pass it on!
I completed the Blenheim Sprint in 1.43 earlier this year, for my first Triathlon I was quite pleased . Back at New Year, I couldn’t swim more than 4 lengths without a break, run more than 5km without keeling over or manage much more than 15 miles at 16 mph avg.
Things have moved on and I’m now comfortable in a lake for 1.5km, running for 10k and 50+ miles on a bike at the same average.
The issue is, I’m after more speed, i.e. get fitter / stronger, not just build stamina if that makes sense. At present, I am seemingly incapable of going much faster than my pre and Blenheim times, despite training 4-6 times a week across the three areas, including brick sessions.
I’ve trawled for advice on website after website and it’s left me some what overloaded with info and fairly confused with how to approach this for the three disciplines at the same time, unless this where I’m going wrong or I’m looking for too much too soon.
So I though I’d ask here to see if anyone has been in the same position and what they’ve done about it.
I’m not aiming to become a dedicated triathlete, but I am hoping to get in a reasonable shape to make good time when swimming, biking and running, but not necessarily together. Physically, I’m still a bit of a lump. 18 stone at the start of the year, 16.5 now and still another stone and a bit to go, oh, and my legs seem to be built for torque rather than anything else.
This Sunday is the Cotswold Triathlon, so with a flat course and quick transitions I’m hoping to make some decent gains on my time from earlier in the year, but training stats seem to indicate my splits won’t actually have changed much.
Any suggestions gratefully received.
Things have moved on and I’m now comfortable in a lake for 1.5km, running for 10k and 50+ miles on a bike at the same average.
The issue is, I’m after more speed, i.e. get fitter / stronger, not just build stamina if that makes sense. At present, I am seemingly incapable of going much faster than my pre and Blenheim times, despite training 4-6 times a week across the three areas, including brick sessions.
I’ve trawled for advice on website after website and it’s left me some what overloaded with info and fairly confused with how to approach this for the three disciplines at the same time, unless this where I’m going wrong or I’m looking for too much too soon.
So I though I’d ask here to see if anyone has been in the same position and what they’ve done about it.
I’m not aiming to become a dedicated triathlete, but I am hoping to get in a reasonable shape to make good time when swimming, biking and running, but not necessarily together. Physically, I’m still a bit of a lump. 18 stone at the start of the year, 16.5 now and still another stone and a bit to go, oh, and my legs seem to be built for torque rather than anything else.
This Sunday is the Cotswold Triathlon, so with a flat course and quick transitions I’m hoping to make some decent gains on my time from earlier in the year, but training stats seem to indicate my splits won’t actually have changed much.
Any suggestions gratefully received.
For the bike, do hills. Lots of hills. Find one that takes about 2 mins to get up. Ride up it in a gear lower than you normally would, aiming for a cadence of about 60 rpm (well down on the normal 90+). At the top, turn round, coast back down to the start, and repeat. Do this 4 or 5 times to start with, then build the climb distance and number of repeats as your able to. This gives your legs more strength, allowing you so go faster for longer. It works.
For swimming and running, you need to do speed work eg swim or run at a faster pace than you normally would for either a set distance or a set time, then relax for a min or so, then repeat. Do this 5 or 6 times, once a week, mixed in with your distance work. It teaches your muscles to go faster, apparently.
There was something in the running thread about this. (scuttles off to find it)
Here it is...
For swimming and running, you need to do speed work eg swim or run at a faster pace than you normally would for either a set distance or a set time, then relax for a min or so, then repeat. Do this 5 or 6 times, once a week, mixed in with your distance work. It teaches your muscles to go faster, apparently.
There was something in the running thread about this. (scuttles off to find it)
Here it is...
ewenm said:
... doing some proper speedwork. Things like 6x1k or 10-16x400m with recovery of 50% of the effort time, aiming to be consistent in your efforts, but theoretically unable to do one more at the same pace afterwards. For example, 19mins for a 5k is 3:48/km so if you did a 6x1km session, I'd aim for 3:40-3:50 per effort with 1:50-2:00 recovery.
On the 400m reps, 90s/400 with 45-60s recovery would be a good session - that's 18:45 pace.
The key for me in sessions like this is doing them in a group - it makes it much easier to push yourself hard.
Obviously set the time targets to suit yourself On the 400m reps, 90s/400 with 45-60s recovery would be a good session - that's 18:45 pace.
The key for me in sessions like this is doing them in a group - it makes it much easier to push yourself hard.
Fluffsri said:
They have been put off Planet X due to 2 x LBS telling them that they both had frames in that have failed badly. Didnt mention how they failed but they told my mate that the frames are all resin and not a lot of fibre.
Cheers Hugh Ill pass it on!
this is worth a read... yeah the cynics will say its just pictures of a man (Planet X's Brant Richards) staring at a generic carbon frame which may or may not be any good but its closer to the manufacturing process than any LBS staff will ever get. Cheers Hugh Ill pass it on!
http://www.planet-x-bikes.co.uk/news/planet-x-news...
Well just been informed that the Uckfield super sprint I was doing has been changed to a duathlon due to a pool leak. Pretty gutted as I was excited for it especially as it's my first tri, but I'm going to enter Wadebridge, Cornwall sprint which is in October so my training is not all wasted
Just wanted to say thanks to all for the wetsuit info, really appreciate it.
Sadly tonight I have managed to go over on my ankle tonight whilst playing cricket which is going to rule out my race in a fortnight
Pretty gutting to be honest.
However, going to recover and throw myself (carefully ) into my winter training to aim for a full 2014 season!
Great reports though from all, have massively enjoyed reading about people's experiences!!
Sadly tonight I have managed to go over on my ankle tonight whilst playing cricket which is going to rule out my race in a fortnight
Pretty gutting to be honest.However, going to recover and throw myself (carefully
) into my winter training to aim for a full 2014 season!Great reports though from all, have massively enjoyed reading about people's experiences!!
pablo said:
Fluffsri said:
They have been put off Planet X due to 2 x LBS telling them that they both had frames in that have failed badly. Didnt mention how they failed but they told my mate that the frames are all resin and not a lot of fibre.
Cheers Hugh Ill pass it on!
this is worth a read... yeah the cynics will say its just pictures of a man (Planet X's Brant Richards) staring at a generic carbon frame which may or may not be any good but its closer to the manufacturing process than any LBS staff will ever get. Cheers Hugh Ill pass it on!
http://www.planet-x-bikes.co.uk/news/planet-x-news...
te spec so I cant see a problem in it. Edited by Fluffsri on Wednesday 4th September 08:35
The lake my first sprint tri is in currently has swimming suspended whilst they test the water quality. Looks like blue/green algae has been found in the other lakes in the park.
There is a pool-based tri the week after but that is almost full.
Wondering whether to jump early and register for that?
There is a pool-based tri the week after but that is almost full.
Wondering whether to jump early and register for that?
esuuv said:
So Henley half this weekend - my first event above olympic distance, have basically done nothing but eat all week..............gentle swim tonight, jog on Saturday morning (just to see if i remember how) and thats it........
anyone else going to be there?
I'm doing the Henley Half as well. It's my second triathlon, the last being an olympic distance. I guess we are in the same position then.anyone else going to be there?
Did my last brick session last night, and gonna do a nice swim tomorrow, and a gentle ride just to confirm the bike is working saturday morning.
What kind of time you expecting? My main aim is to not be the last out of the water, and hopefully finish in 6:15.
I cleaned my bike last night - hopefully going to make all the difference 
Time wise - my best olympic is 2.18 - so doubling it and adding a bit would put me around 5 hours - 5.30 i'd be very pleased with, that said - it being the first one i'll be happy just to get a finish time!!
Which wave are you in? - i'm at 7.55 I think.
Time wise - my best olympic is 2.18 - so doubling it and adding a bit would put me around 5 hours - 5.30 i'd be very pleased with, that said - it being the first one i'll be happy just to get a finish time!!
Which wave are you in? - i'm at 7.55 I think.
Still need to clean my bike, that should add 1mph at least.
I'm in the final wave (8:05), which is probably a good thing as I'm a poor swimmer. I only learnt how to do front crawl a few months ago. Based on the olympic I should be out the water in around 40-45min, which I'd be very happy with. I'm done a lot of running over the last few years, so I just hope I have the energy in my legs to put a good run in. Normally I would be aiming for 1:40 for a half marathon, but probably looking at adding 20mins after the swim/bike.
Good luck anyway.
I'm in the final wave (8:05), which is probably a good thing as I'm a poor swimmer. I only learnt how to do front crawl a few months ago. Based on the olympic I should be out the water in around 40-45min, which I'd be very happy with. I'm done a lot of running over the last few years, so I just hope I have the energy in my legs to put a good run in. Normally I would be aiming for 1:40 for a half marathon, but probably looking at adding 20mins after the swim/bike.
Good luck anyway.
Sarkmeister said:
Still need to clean my bike, that should add 1mph at least.
I'm in the final wave (8:05), which is probably a good thing as I'm a poor swimmer. I only learnt how to do front crawl a few months ago. Based on the olympic I should be out the water in around 40-45min, which I'd be very happy with. I'm done a lot of running over the last few years, so I just hope I have the energy in my legs to put a good run in. Normally I would be aiming for 1:40 for a half marathon, but probably looking at adding 20mins after the swim/bike.
Good luck anyway.
Good luck, i think my plan is to swim as hard as I can, you don't really need your arms again (little light steering) - try to take it easy on the bike, and then give it whats left on the run........ I'm in the final wave (8:05), which is probably a good thing as I'm a poor swimmer. I only learnt how to do front crawl a few months ago. Based on the olympic I should be out the water in around 40-45min, which I'd be very happy with. I'm done a lot of running over the last few years, so I just hope I have the energy in my legs to put a good run in. Normally I would be aiming for 1:40 for a half marathon, but probably looking at adding 20mins after the swim/bike.
Good luck anyway.
Good luck for Sunday Fourmotion . . . can't wait to hear YOUR race report after hearing your lack of available hours for training!
Keeping fingers crossed you have a great day fella
ETA Have a great race essuv and Sarkmeister as well . . . forgot about the Henley - I was supposed to be racing in Wales this weekend, so naturally thought about that event!!!
Keeping fingers crossed you have a great day fella
ETA Have a great race essuv and Sarkmeister as well . . . forgot about the Henley - I was supposed to be racing in Wales this weekend, so naturally thought about that event!!!
Edited by dangerousB on Friday 6th September 21:47
Gassing Station | Sports | Top of Page | What's New | My Stuff