The Triathlon thread - Ironman, 70.3, Olympic, Sprint
Discussion
Hoddo said:
The running advice I got earlier in the topic has been fantastic, wondered if you could help with cycling tips.
After Easter I start a new job. I am going to commute on my bike (10 miles each way) as much as possible, however I want to make sure I am not just plodding through the distance. Lets say I commute 3 times per week (60 miles total), what drills could I introduce to my ride to improve stamina, fitness, endurance etc.
The route is mainly undulating flat country roads with one short (150 meters) but very steep hill.
Thanks
As ever, DrGav has given sterling advice and all I'd add is work on your weaknesses - if you don't like climbing (this would probably be most of us!), use that nasty hill for some climb repeats (~50rpm in the "big ring" climbs are killer workouts).After Easter I start a new job. I am going to commute on my bike (10 miles each way) as much as possible, however I want to make sure I am not just plodding through the distance. Lets say I commute 3 times per week (60 miles total), what drills could I introduce to my ride to improve stamina, fitness, endurance etc.
The route is mainly undulating flat country roads with one short (150 meters) but very steep hill.
Thanks
As with DrGav, the biggest single changes that have improved my cycling have been a transition to high cadence (~90rpm) and working (concentrating whilst I'm riding) on pedalling efficiency - scraping the mud off your shoes at the bottom of the turn so that you're working the pedal upstroke (feel it in your calves) as well as the downstroke (feel it in your quads/glutes). There's a huge benefit to be had there with very little physiological cost.
snowdude2910 said:
Is there anything else I should know or is it pretty much turn up and swim bike run from there?
Pretty much really.Make sure you know the bike racking times and swim wave times and leave ample time for them - there's nothing that'll ruin your day more than rushing and faffing around during these times. Also make sure you make people aware when you're passing them on the bike (loud "on your right" as you approach them).
Can't think of too much else really (I'm sure someone else will chip in if there's something obvious I've no thought of!), other than nudity in transition is generally a DQ
Oh and by the way DrGav, TOP BOMBING on your March training 
My last 6 weeks or so has been a 'mare. Had this hip injury (which I'm sure has been bursitis) since the end of January and I've finally got to the stage where I can now actually bike and run!! It's amazing!
I've been able to swim (well, pull sessions only, really), but you really appreciate the ability to just go out for a run or bike when you've spent the last 6 weeks walking around thinking it's never going to get better (apparently the bursa has a very poor blood supply, so it doesn't heal at all quickly).
Feels great now though - not going too mad (definitely learnt my lesson on that front
), but the last 10 days I've had 5 x short runs (6k each or thereabouts) and 5 20k rides with no repercussions, so with a degree of trepidation, I can comfortably say I'm able to commit to a PROPER week next week 
My last 6 weeks or so has been a 'mare. Had this hip injury (which I'm sure has been bursitis) since the end of January and I've finally got to the stage where I can now actually bike and run!! It's amazing!
I've been able to swim (well, pull sessions only, really), but you really appreciate the ability to just go out for a run or bike when you've spent the last 6 weeks walking around thinking it's never going to get better (apparently the bursa has a very poor blood supply, so it doesn't heal at all quickly).
Feels great now though - not going too mad (definitely learnt my lesson on that front
), but the last 10 days I've had 5 x short runs (6k each or thereabouts) and 5 20k rides with no repercussions, so with a degree of trepidation, I can comfortably say I'm able to commit to a PROPER week next week dangerousB said:
other than nudity in transition is generally a DQ
Am I right in saying trisuit under wetsuit is the norm or is it a strip off to budgysmuglers n suit up kind of affair? Sorry for all the questions I've never whitnessed a triathlon before I just decided I wanted a challenge and after a lack of anual leave this year put a kibosh on LEJOG a triathlon leading to an iron man seemed like the next best thing.dangerousB said:
Oh and by the way DrGav, TOP BOMBING on your March training
My last 6 weeks or so has been a 'mare. Had this hip injury (which I'm sure has been bursitis) since the end of January and I've finally got to the stage where I can now actually bike and run!! It's amazing!
I've been able to swim (well, pull sessions only, really), but you really appreciate the ability to just go out for a run or bike when you've spent the last 6 weeks walking around thinking it's never going to get better (apparently the bursa has a very poor blood supply, so it doesn't heal at all quickly).
Feels great now though - not going too mad (definitely learnt my lesson on that front), but the last 10 days I've had 5 x short runs (6k each or thereabouts) and 5 20k rides with no repercussions, so with a degree of trepidation, I can comfortably say I'm able to commit to a PROPER week next week
Thanks! I'm feeling bombed out now after a 2 hour ride / 2 hour run brick session... wouldn't have been so bad if the missus hadn't used all the hot water, a cold shower after that session was not what I was looking forward to!My last 6 weeks or so has been a 'mare. Had this hip injury (which I'm sure has been bursitis) since the end of January and I've finally got to the stage where I can now actually bike and run!! It's amazing!
I've been able to swim (well, pull sessions only, really), but you really appreciate the ability to just go out for a run or bike when you've spent the last 6 weeks walking around thinking it's never going to get better (apparently the bursa has a very poor blood supply, so it doesn't heal at all quickly).
Feels great now though - not going too mad (definitely learnt my lesson on that front
), but the last 10 days I've had 5 x short runs (6k each or thereabouts) and 5 20k rides with no repercussions, so with a degree of trepidation, I can comfortably say I'm able to commit to a PROPER week next week Great to hear the bursitis is away - I had that 6 weeks before IM Austria last year so I know what you've been through! Hope the training goes really well next week - you'll be grinning from ear to ear no doubt!
dangerousB said:
Oh and by the way DrGav, TOP BOMBING on your March training
My last 6 weeks or so has been a 'mare. Had this hip injury (which I'm sure has been bursitis) since the end of January and I've finally got to the stage where I can now actually bike and run!! It's amazing!
I've been able to swim (well, pull sessions only, really), but you really appreciate the ability to just go out for a run or bike when you've spent the last 6 weeks walking around thinking it's never going to get better (apparently the bursa has a very poor blood supply, so it doesn't heal at all quickly).
Feels great now though - not going too mad (definitely learnt my lesson on that front), but the last 10 days I've had 5 x short runs (6k each or thereabouts) and 5 20k rides with no repercussions, so with a degree of trepidation, I can comfortably say I'm able to commit to a PROPER week next week
Thanks! I'm feeling bombed out now after a 2 hour ride / 2 hour run brick session... wouldn't have been so bad if the missus hadn't used all the hot water, a cold shower after that session was not what I was looking forward to!My last 6 weeks or so has been a 'mare. Had this hip injury (which I'm sure has been bursitis) since the end of January and I've finally got to the stage where I can now actually bike and run!! It's amazing!
I've been able to swim (well, pull sessions only, really), but you really appreciate the ability to just go out for a run or bike when you've spent the last 6 weeks walking around thinking it's never going to get better (apparently the bursa has a very poor blood supply, so it doesn't heal at all quickly).
Feels great now though - not going too mad (definitely learnt my lesson on that front
), but the last 10 days I've had 5 x short runs (6k each or thereabouts) and 5 20k rides with no repercussions, so with a degree of trepidation, I can comfortably say I'm able to commit to a PROPER week next week Great to hear the bursitis is away - I had that 6 weeks before IM Austria last year so I know what you've been through! Hope the training goes really well next week - you'll be grinning from ear to ear no doubt!
Edited by drgav2005 on Sunday 6th April 19:48
Sorry guys another newbie question, aero bars, are they worth it? I tend to average about 20mph on my 30-40mile sunday rides so figure the same for my event saving plenty for the run, am I likely to see a noticeable difference? I've noticed my seatpost tilts back at the top so I could turn it around and as I'm buying a helmet anyway that I'll never wear anywhere other than competition should I stump for an aero one or will I just look like an all the gear no idea type for no benefit?
snowdude2910 said:
Sorry guys another newbie question, aero bars, are they worth it? I tend to average about 20mph on my 30-40mile sunday rides so figure the same for my event saving plenty for the run, am I likely to see a noticeable difference? I've noticed my seatpost tilts back at the top so I could turn it around and as I'm buying a helmet anyway that I'll never wear anywhere other than competition should I stump for an aero one or will I just look like an all the gear no idea type for no benefit?
Aero bars are definitely worth it - get used to riding in an aero position before your event though, as I will guarantee you'll not feel comfortable when you first start riding on them.I don't know what bike your riding at present, but you'll have to do some fiddling around with to get a properly rideable setup - shift your seat forward, but don't get too hunched up so that breathing is compromised and try to ensure that you have as large a hip angle as poss when you're in your aero position.
A dedicated TT bike has a steeper frame geo than a road bike (which what I'm assuming you have) which helps tremendously with achieving a large hip angle (and correct aero muscle recruitment), but if you can get used to riding aero and have a decent bike fit whilst doing so, it will definitely help you go quicker for less energy expended.
Aero lid?
Great stuff it's a focus road bike so I'll buy some TT bars and get the guy in the shop to have a look at my setup asap so I can get used to the riding position. I've been focusing purely on learning to run the last couple of weeks so will be getting back to commuting on the bike and weekend Rhodes seeing as I am recovering a lot faster now, it took me a week after my first run before my legs felt like i could run again but I feel pretygood after a run on Tuesday so I'll get another in today and a 50miler on the bike tomorrow. :-D
Well, I got my hands on the new steed today...
Looking forward to training outside now that I have a bike that works! The turbo was great (mental) torture but it will be fun to see how the training has worked for the real world. Lanzarote last week was brilliant too - La Santa have just added 16 new 50m lanes (2 brand new pools), what a difference swimming in clear water
Hope everyone is enjoying the Easter weekend and that your training is going well
Looking forward to training outside now that I have a bike that works! The turbo was great (mental) torture but it will be fun to see how the training has worked for the real world. Lanzarote last week was brilliant too - La Santa have just added 16 new 50m lanes (2 brand new pools), what a difference swimming in clear water
Hope everyone is enjoying the Easter weekend and that your training is going well
Ooooh! Nice bike pron! Significant drop as well - VG for honing an aggressive position.
It's all a bit on and off here. I'm back in the water, which is nice. Two sessions in indoor heavily chlorinated pools and I'm sneezing like, err, Sneezy. So off to Tooting Bec Lido. Man, that place is cold. My teeth get cold swimming there. The inside of my teeth, not the surfaces. But a 91m length is not to be sniffed at for distance training.
My biking is all over the place. I've hardly ridden this month, due to time away and some skiing. I did manage to get the P3 off the turbo and out for a field test in Richmond Park. OMFG! I spent the first lap stuck in one gear, because the bloody thing felt so unstable I wouldn't take my hands off the bullhorns! By the end of lap 2 I had the hang of it a bit and was able to spend time on the aeros, but that made me realise that I've wasted time this winter not spending more time on the turbo on the aeros: my head felt like it had the weight of a bowling ball in very quickly out on the road. Which is a shame, as I can only see about 15m of road unless I lift it. Still, Liege-Bastogne-Liege (medium route) next weekend on the road bike, so that should clear the cobwebs. Or kill me dead.
Running is going well though - or was - I got a knot in my calf a week ago which I've tried very unsuccessfully to run off. It is going, but in its own sweet time. The good news is that the running program means that (a) for the first time ever I actually miss running when I can't do it, and (b) it really does seem to come back fast after a break.
4w to Mallorca 70.3 and I'm nowhere near where I need to be. Not surprising as I realised I wouldn't be when I broke my foot, but frustrating as I now realise that I could have been had I put my mind to it. Hey ho. Live and learn.
It's all a bit on and off here. I'm back in the water, which is nice. Two sessions in indoor heavily chlorinated pools and I'm sneezing like, err, Sneezy. So off to Tooting Bec Lido. Man, that place is cold. My teeth get cold swimming there. The inside of my teeth, not the surfaces. But a 91m length is not to be sniffed at for distance training.
My biking is all over the place. I've hardly ridden this month, due to time away and some skiing. I did manage to get the P3 off the turbo and out for a field test in Richmond Park. OMFG! I spent the first lap stuck in one gear, because the bloody thing felt so unstable I wouldn't take my hands off the bullhorns! By the end of lap 2 I had the hang of it a bit and was able to spend time on the aeros, but that made me realise that I've wasted time this winter not spending more time on the turbo on the aeros: my head felt like it had the weight of a bowling ball in very quickly out on the road. Which is a shame, as I can only see about 15m of road unless I lift it. Still, Liege-Bastogne-Liege (medium route) next weekend on the road bike, so that should clear the cobwebs. Or kill me dead.
Running is going well though - or was - I got a knot in my calf a week ago which I've tried very unsuccessfully to run off. It is going, but in its own sweet time. The good news is that the running program means that (a) for the first time ever I actually miss running when I can't do it, and (b) it really does seem to come back fast after a break.
4w to Mallorca 70.3 and I'm nowhere near where I need to be. Not surprising as I realised I wouldn't be when I broke my foot, but frustrating as I now realise that I could have been had I put my mind to it. Hey ho. Live and learn.
drgav2005 said:
Well, I got my hands on the new steed today...
Nice wheels DrGav! I'd be interested to see if your turbo work has worked for your real world cycling - I've been on mine an awful lot since my hip injury healed and it does feel like it's having the desired effect, but until I get out properly who knows? New wheels arrived yesterday though (had a cracked front rim on my others), so will be able to get out properly soon and find out!How's the rest of La Santa, by the way? Have they upgraded any of the other areas? Love that place for winter training!
First week for me of getting some decent hours in though - like you Greg, it's good to see the running comes back reasonably quickly - not quite where I want to be just yet, but it's just nice to able to get out and actually do a 10k rather than think about it! Back in the pool next week
Good luck with the run up to Mallorca Greg - you are where you are and at least you've got a fab race to look forward to and great scenery to admire - may just have a touch more time to enjoy it, that's all
Greg66 said:
Ooooh! Nice bike pron! Significant drop as well - VG for honing an aggressive position.
It's all a bit on and off here. I'm back in the water, which is nice. Two sessions in indoor heavily chlorinated pools and I'm sneezing like, err, Sneezy. So off to Tooting Bec Lido. Man, that place is cold. My teeth get cold swimming there. The inside of my teeth, not the surfaces. But a 91m length is not to be sniffed at for distance training.
My biking is all over the place. I've hardly ridden this month, due to time away and some skiing. I did manage to get the P3 off the turbo and out for a field test in Richmond Park. OMFG! I spent the first lap stuck in one gear, because the bloody thing felt so unstable I wouldn't take my hands off the bullhorns! By the end of lap 2 I had the hang of it a bit and was able to spend time on the aeros, but that made me realise that I've wasted time this winter not spending more time on the turbo on the aeros: my head felt like it had the weight of a bowling ball in very quickly out on the road. Which is a shame, as I can only see about 15m of road unless I lift it. Still, Liege-Bastogne-Liege (medium route) next weekend on the road bike, so that should clear the cobwebs. Or kill me dead.
Running is going well though - or was - I got a knot in my calf a week ago which I've tried very unsuccessfully to run off. It is going, but in its own sweet time. The good news is that the running program means that (a) for the first time ever I actually miss running when I can't do it, and (b) it really does seem to come back fast after a break.
4w to Mallorca 70.3 and I'm nowhere near where I need to be. Not surprising as I realised I wouldn't be when I broke my foot, but frustrating as I now realise that I could have been had I put my mind to it. Hey ho. Live and learn.
Cheers Greg!It's all a bit on and off here. I'm back in the water, which is nice. Two sessions in indoor heavily chlorinated pools and I'm sneezing like, err, Sneezy. So off to Tooting Bec Lido. Man, that place is cold. My teeth get cold swimming there. The inside of my teeth, not the surfaces. But a 91m length is not to be sniffed at for distance training.
My biking is all over the place. I've hardly ridden this month, due to time away and some skiing. I did manage to get the P3 off the turbo and out for a field test in Richmond Park. OMFG! I spent the first lap stuck in one gear, because the bloody thing felt so unstable I wouldn't take my hands off the bullhorns! By the end of lap 2 I had the hang of it a bit and was able to spend time on the aeros, but that made me realise that I've wasted time this winter not spending more time on the turbo on the aeros: my head felt like it had the weight of a bowling ball in very quickly out on the road. Which is a shame, as I can only see about 15m of road unless I lift it. Still, Liege-Bastogne-Liege (medium route) next weekend on the road bike, so that should clear the cobwebs. Or kill me dead.
Running is going well though - or was - I got a knot in my calf a week ago which I've tried very unsuccessfully to run off. It is going, but in its own sweet time. The good news is that the running program means that (a) for the first time ever I actually miss running when I can't do it, and (b) it really does seem to come back fast after a break.
4w to Mallorca 70.3 and I'm nowhere near where I need to be. Not surprising as I realised I wouldn't be when I broke my foot, but frustrating as I now realise that I could have been had I put my mind to it. Hey ho. Live and learn.
Good to hear you're back swimming - do you use a wetsuit in the Lido or is it just the old swimming trunks? 91m length is pretty fab! Must admit, back in the 25m pool tonight with the club and it felt really short after spending time in the 50m pools at La Santa.
Hahahaha - I was always of the opinion that tri-bikes are out to kill me - I'm pleased it's not just me that thinks like that. The first ride I had on my Boardman felt like I was trying to steer a generally pissed off wart-hog
. Look forward to hearing about your trip to Liege-Bastogne-Liege!Hopefully the knot has eased off and you're back out running again. Like Brendan says, you've got 4 weeks, get to the starting line fit and just enjoy the race - we'll be rooting for you!
dangerousB said:
Nice wheels DrGav! I'd be interested to see if your turbo work has worked for your real world cycling - I've been on mine an awful lot since my hip injury healed and it does feel like it's having the desired effect, but until I get out properly who knows? New wheels arrived yesterday though (had a cracked front rim on my others), so will be able to get out properly soon and find out!
How's the rest of La Santa, by the way? Have they upgraded any of the other areas? Love that place for winter training!
First week for me of getting some decent hours in though - like you Greg, it's good to see the running comes back reasonably quickly - not quite where I want to be just yet, but it's just nice to able to get out and actually do a 10k rather than think about it! Back in the pool next week
Good luck with the run up to Mallorca Greg - you are where you are and at least you've got a fab race to look forward to and great scenery to admire - may just have a touch more time to enjoy it, that's all
Cheers Brendan, New wheels arrived yesterday though (had a cracked front rim on my others), so will be able to get out properly soon and find out!How's the rest of La Santa, by the way? Have they upgraded any of the other areas? Love that place for winter training!
First week for me of getting some decent hours in though - like you Greg, it's good to see the running comes back reasonably quickly - not quite where I want to be just yet, but it's just nice to able to get out and actually do a 10k rather than think about it! Back in the pool next week
Good luck with the run up to Mallorca Greg - you are where you are and at least you've got a fab race to look forward to and great scenery to admire - may just have a touch more time to enjoy it, that's all
The turbo seems to have worked so far... I lost a lot of bike fitness when I moved from the Sufferfest cycle plan back onto tri training and my FTP seems to have fallen off a cliff (I've got a FTP test to do this Thursday so we'll se what the new numbers are - eek). However, the improved cadence has really helped spin me up the hills and massively reduce leg fatigue both in the training in La Santa and the blast at the weekend. I managed to hang on to the bitter end of the group sprint with the cycle boys at the weekend, so that could be an indication the turbo has done it's job or my new bike is a total weapon! ;-)
The new apartments in La Santa are bloody lovely, expensive, but bloody lovely nonetheless. They've opened up a new Spanish restaurant which does great meals through the day and some excellent tapas, steaks etc. at night. The Italian restaurant in the complex has closed down (wasn't that impressed with it last year to be honest) and the Green bar / terrace food is ok. We spent most of our time in the Steak / Sushi place or the new one.
There's a much bigger bike centre and new entrance / reception on the new site. 16 new 50m lanes (total bliss) together with new aerobics facilities (the volcano), squash courts, golf putting / chipping / driving nets and a conference centre. All in all, really impressed with the new facilities and I think we'll be heading back there next Easter - possibly with some more of our ATHelite tri club members.
Hope the training is gong well
drgav2005 said:
Cheers Greg!
Good to hear you're back swimming - do you use a wetsuit in the Lido or is it just the old swimming trunks? 91m length is pretty fab! Must admit, back in the 25m pool tonight with the club and it felt really short after spending time in the 50m pools at La Santa.
Hahahaha - I was always of the opinion that tri-bikes are out to kill me - I'm pleased it's not just me that thinks like that. The first ride I had on my Boardman felt like I was trying to steer a generally pissed off wart-hog. Look forward to hearing about your trip to Liege-Bastogne-Liege!
Hopefully the knot has eased off and you're back out running again. Like Brendan says, you've got 4 weeks, get to the starting line fit and just enjoy the race - we'll be rooting for you!
Yes, there will be much beering at LBL!Good to hear you're back swimming - do you use a wetsuit in the Lido or is it just the old swimming trunks? 91m length is pretty fab! Must admit, back in the 25m pool tonight with the club and it felt really short after spending time in the 50m pools at La Santa.
Hahahaha - I was always of the opinion that tri-bikes are out to kill me - I'm pleased it's not just me that thinks like that. The first ride I had on my Boardman felt like I was trying to steer a generally pissed off wart-hog
. Look forward to hearing about your trip to Liege-Bastogne-Liege!Hopefully the knot has eased off and you're back out running again. Like Brendan says, you've got 4 weeks, get to the starting line fit and just enjoy the race - we'll be rooting for you!
The water temp at the lido was 10 degrees on Monday. So yes, wetsuit for me. Even so, my fingers and toes stayed cold for an hour afterwards, my face felt like it was being rubbed in snow, and the insides of my teeth got cold. And yet despite all that, there is a hardcore of South London Swim Club members who pride themselves on swimming without a wettie all year round. Nutters. Complete nutters.
Knot is persistent, but I managed a good 40 mins this evening, so v pleased with that.
Will report back post LBL, but I think it will be bloody...
Hi All,
New to the forum and a keen triathlete. By chance any of you around the Oxfordshire area? Signed up to do a few races Eton dorney sprint in May, Marlow Middle in July and London Standard in Aug.
I've only recently comeback from rupturing ligaments in my shoulder (now retired from Rugby
). I've started riding again and I swear my undercarriage never use to hurt that much last year, yes I am a fair weather rider 
I've ridden in tri shorts and bib tights with varying results, is it just a case of me MTFU?
New to the forum and a keen triathlete. By chance any of you around the Oxfordshire area? Signed up to do a few races Eton dorney sprint in May, Marlow Middle in July and London Standard in Aug.
I've only recently comeback from rupturing ligaments in my shoulder (now retired from Rugby
). I've started riding again and I swear my undercarriage never use to hurt that much last year, yes I am a fair weather rider I've ridden in tri shorts and bib tights with varying results, is it just a case of me MTFU?kritter86 said:
Hi All,
New to the forum and a keen triathlete. By chance any of you around the Oxfordshire area? Signed up to do a few races Eton dorney sprint in May, Marlow Middle in July and London Standard in Aug.
I've only recently comeback from rupturing ligaments in my shoulder (now retired from Rugby). I've started riding again and I swear my undercarriage never use to hurt that much last year, yes I am a fair weather rider I've ridden in tri shorts and bib tights with varying results, is it just a case of me MTFU?
Chamois creme. Applied - ahem - locally. Great stuff. New to the forum and a keen triathlete. By chance any of you around the Oxfordshire area? Signed up to do a few races Eton dorney sprint in May, Marlow Middle in July and London Standard in Aug.
I've only recently comeback from rupturing ligaments in my shoulder (now retired from Rugby
). I've started riding again and I swear my undercarriage never use to hurt that much last year, yes I am a fair weather rider I've ridden in tri shorts and bib tights with varying results, is it just a case of me MTFU?Also check whether your saddle is a bit too much "nose up". That can apply pressure to bits of you that you really don't want pressure on.
Greg66 said:
Chamois creme. Applied - ahem - locally. Great stuff.
Also check whether your saddle is a bit too much "nose up". That can apply pressure to bits of you that you really don't want pressure on.
Just got some of the assos cream so hoping that does that trick Also check whether your saddle is a bit too much "nose up". That can apply pressure to bits of you that you really don't want pressure on.
saddle is ever so slightly facing down for that exact reason.
thanks Greg
Lovely bike Gav, have you got a got a target time for Outlaw ? (or one you want to share !!) be interesting to see how the numbers stack up with the test - whatever they end up at sounds like the biking is going well.
Greg - glad the running has come back (knot excluded !) after the injury. A mate who was also entered into Mallorca 70.3 has pulled out with persistant calf trouble/tear, he had to bail after 6 miles on the Colchester Half Marathon 4 weeks ago & hasn't really recovered. Swimmimg in 10 deg is effing freezing, I think it was about 16 in the Baltic when I did Copenhagen & after 90mins in that the cold was getting painful. Good luck with Liege-Bastogne-Liege.
I've still not got going with swimming this year but will start proper weekly sessions next week, cycling is ok & will start upping the distance to 50+ miles for the longer rides (from 35ish now). Am quite enjoying running at the moment, 3 of us in the office are regulars at the local parkrun so nice to have a bit of competition, my pb is down to 22.35 now & would quite like to go sub 22 & I have a nice Sunday cross country route which takes an hour incuding a hill rep session half way through. No events currently between now & Weymouth in September but I will probably enter St Albans Half Marathon in June
Happy training all
Greg - glad the running has come back (knot excluded !) after the injury. A mate who was also entered into Mallorca 70.3 has pulled out with persistant calf trouble/tear, he had to bail after 6 miles on the Colchester Half Marathon 4 weeks ago & hasn't really recovered. Swimmimg in 10 deg is effing freezing, I think it was about 16 in the Baltic when I did Copenhagen & after 90mins in that the cold was getting painful. Good luck with Liege-Bastogne-Liege.
I've still not got going with swimming this year but will start proper weekly sessions next week, cycling is ok & will start upping the distance to 50+ miles for the longer rides (from 35ish now). Am quite enjoying running at the moment, 3 of us in the office are regulars at the local parkrun so nice to have a bit of competition, my pb is down to 22.35 now & would quite like to go sub 22 & I have a nice Sunday cross country route which takes an hour incuding a hill rep session half way through. No events currently between now & Weymouth in September but I will probably enter St Albans Half Marathon in June
Happy training all
baxb said:
Lovely bike Gav, have you got a got a target time for Outlaw ? (or one you want to share !!) be interesting to see how the numbers stack up with the test - whatever they end up at sounds like the biking is going well.
Greg - glad the running has come back (knot excluded !) after the injury. A mate who was also entered into Mallorca 70.3 has pulled out with persistant calf trouble/tear, he had to bail after 6 miles on the Colchester Half Marathon 4 weeks ago & hasn't really recovered. Swimmimg in 10 deg is effing freezing, I think it was about 16 in the Baltic when I did Copenhagen & after 90mins in that the cold was getting painful. Good luck with Liege-Bastogne-Liege.
I've still not got going with swimming this year but will start proper weekly sessions next week, cycling is ok & will start upping the distance to 50+ miles for the longer rides (from 35ish now). Am quite enjoying running at the moment, 3 of us in the office are regulars at the local parkrun so nice to have a bit of competition, my pb is down to 22.35 now & would quite like to go sub 22 & I have a nice Sunday cross country route which takes an hour incuding a hill rep session half way through. No events currently between now & Weymouth in September but I will probably enter St Albans Half Marathon in June
Happy training all
Thanks Brendan!Greg - glad the running has come back (knot excluded !) after the injury. A mate who was also entered into Mallorca 70.3 has pulled out with persistant calf trouble/tear, he had to bail after 6 miles on the Colchester Half Marathon 4 weeks ago & hasn't really recovered. Swimmimg in 10 deg is effing freezing, I think it was about 16 in the Baltic when I did Copenhagen & after 90mins in that the cold was getting painful. Good luck with Liege-Bastogne-Liege.
I've still not got going with swimming this year but will start proper weekly sessions next week, cycling is ok & will start upping the distance to 50+ miles for the longer rides (from 35ish now). Am quite enjoying running at the moment, 3 of us in the office are regulars at the local parkrun so nice to have a bit of competition, my pb is down to 22.35 now & would quite like to go sub 22 & I have a nice Sunday cross country route which takes an hour incuding a hill rep session half way through. No events currently between now & Weymouth in September but I will probably enter St Albans Half Marathon in June
Happy training all
I'd be happy sub 12:30, rather chuffed sub 12:00, delighted sub 11:30 and ecstatic sub 11
To be honest I've no real idea how it will go but I'll keep the training going and give it my best shot on the day. The course is considerably flatter than Austria though which should help improve the bike splits and assuming I don't stop for breakfast in T1 and lunch in T2 then I should be able to easily beat those times from last year! Most of my running this year has been in brick sessions when I'm tired, so again, pretty slow and steady.Just finished the Sufferfest "Rubber Glove" and I'm totally bust! Amazingly I managed to boost my FTP up to 273W - honestly did not see that coming. I really thought my bike power had fallen off a cliff since I started the training for Outlaw. I'd done the 10-week Sufferfest Intermediate road plan up until the first week in January and taken my FTP from 224W to 257W but since then the training shifted focus to tri. Pretty much all of my rides have been really steady, lower power and low heart rate stuff, so getting up to 182 bpm tonight was a shock to the system!!! Looks like the Dig Deep coaches know what they're talking about - I just do what I'm told! ;-)
Your running sounds great - 22:35 is a top effort
I don't think my legs can turn over that quickly!!!All the best for everyone training this month :-)
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