The Triathlon thread - Ironman, 70.3, Olympic, Sprint

[drgav2005]

dave0010 said:

That great thanks for that info

I do have 2 questions in regards to running which is typically my least favourite activity, something about it just bores me. What the general consensus on the best gps watch to use? I don't want to run with my phone on me and I also tried using my Garmin Edge 500 in my pocket but that didn't work. I'm not a marathon runner but If one of the more high end ones is the best way to go then I'm happy to take that advice.

The 2 question is the little data the edge did capture said my HR was around 170 bpm. Is this a good working zone or am I going to fast? I run at a speed that I feel I can sustain for maybe a 5k but wouldn't be able to run that pace for me.

Hope everyone has a great weekend and lets hope its dry!! got a 100k hilly sportive on sunday

Hi Dave,

The Garmin 910XT is a brilliant watch for triathlon - does everything you need (and more). Had mine for 3 years now and it's been great.

Depends on what your maximum heart rate is. A rule of thumb is 220-your age but this is a pretty rough calculation. I'm 44 and my max running heart rate is about 192, max cycling heart rate is probably around 180-185. 170 bpm for me would be sustainable for a race maybe up to 10km - certainly very much in my anaerobic zone - body would soon run out of fuel at that pace.

A lot of my running training has been at MUCH lower heart rates.... typically less than 128 bpm, with a few sessions thrown in up to 145 bpm (top of my aerobic zone). I ran a 10km 2 weeks ago and even though I'd not been doing any 'fast' running took 2 mins 30 sec off my p.b. Lot to be said for 'building the aerobic engine' by training at low heart rates. You can then introduce intervals at higher heart rates which will help to increase your lactate threshold heart rate.

Good luck for your sportive on Sunday!

[944fan]

I think I am going to try for an IM next year. I have flat feet and suffer with running injuries but I seen to have found a way to minimise this. I am only running twice per week and leaving 3 days between runs. One slow long run and some speed work. Also been doing a lot of strength work and stretching which helps.

The physio said I wouldn't be able to do a Marathon but I have decided he is talking through his hat. I ran 7.6 miles yesterday and feel fine today. Just going to slowly build up the base miles. I spend all winter working massively on my swim and can now swim 400m in 6:20 and can easily knock out 2Km in the pool so think I can handle the IM swim. Need to get some more miles on the bike so going to start riding the 36 miles to work and back a couple of days.

Anyone good a recommendation for which one to do for? It would have to be in the UK due to family and work commitments. The Outlaw one looks good as it is £100 cheaper than the M-dot races and seems to be less hilly.

[anonymous-user]

944fan said:

I think I am going to try for an IM next year. I have flat feet and suffer with running injuries but I seen to have found a way to minimise this. I am only running twice per week and leaving 3 days between runs. One slow long run and some speed work. Also been doing a lot of strength work and stretching which helps.

The physio said I wouldn't be able to do a Marathon but I have decided he is talking through his hat. I ran 7.6 miles yesterday and feel fine today. Just going to slowly build up the base miles. I spend all winter working massively on my swim and can now swim 400m in 6:20 and can easily knock out 2Km in the pool so think I can handle the IM swim. Need to get some more miles on the bike so going to start riding the 36 miles to work and back a couple of days.

Anyone good a recommendation for which one to do for? It would have to be in the UK due to family and work commitments. The Outlaw one looks good as it is £100 cheaper than the M-dot races and seems to be less hilly.

For "less hilly" avoid IMUK and IM Wales! There's a thread on tritalk with UK Iron distance races listed, but the Outlaw looks to be a good bet.

As for a physio saying you wouldn't be able to do a marathon - pah! I'd file that right alongside the advice I had about "do the IM and your femur might snap". bks.

Bike miles are absolutely key for the IM. drgav and I both followed the Don Fink 30 week plan, and I'd say of anything it is light on bike miles (the good dr may chip in here too). FWIW, I'd say over teh 4-5 weeks before you start to taper you want to be riding iron-distance rides at close to ideal race pace each weekend (plus midweek riding). You really want your legs to be in as good shape as you can get them when you hit T2, and that means lots and lots of serious distance biking.

As for the Fink brick sessions at the end of his training plan, again, FWIW, I wouldn't recommend running more than 20-30 off a long bike training leg. First, because your legs will be tired, and so the injury risk will creep up, and secondly because the leg discomfort generally passes in the first ten mins, so it's that period you want to acclimatise to.

Go for it. Bear in mind that it is big time committment, and means you have to pretty selfish with your time for a long period. Also, get a training program and stick to it. As I have recently found out, there is little point (at least, to me) in enterig one of things to make up the numbers. If you're going to do it, you want to give it your best shot.

Good luck!

[944fan]

Thanks for the tips! Definitely get what you are saying about not just making up the numbers. I know at near 100Kg and 6'5'' I wont be setting any records but I don't want to just be scrapping through and narrowly avoiding the cut offs.

I will take a look at the Fink plan. I have a coach who I see for swim clinics and he also does online plans on Training Peaks so will see about that too.

[drgav2005]

Greg66 said:

944fan said:

I think I am going to try for an IM next year. I have flat feet and suffer with running injuries but I seen to have found a way to minimise this. I am only running twice per week and leaving 3 days between runs. One slow long run and some speed work. Also been doing a lot of strength work and stretching which helps.

The physio said I wouldn't be able to do a Marathon but I have decided he is talking through his hat. I ran 7.6 miles yesterday and feel fine today. Just going to slowly build up the base miles. I spend all winter working massively on my swim and can now swim 400m in 6:20 and can easily knock out 2Km in the pool so think I can handle the IM swim. Need to get some more miles on the bike so going to start riding the 36 miles to work and back a couple of days.

Anyone good a recommendation for which one to do for? It would have to be in the UK due to family and work commitments. The Outlaw one looks good as it is £100 cheaper than the M-dot races and seems to be less hilly.

For "less hilly" avoid IMUK and IM Wales! There's a thread on tritalk with UK Iron distance races listed, but the Outlaw looks to be a good bet.

As for a physio saying you wouldn't be able to do a marathon - pah! I'd file that right alongside the advice I had about "do the IM and your femur might snap". bks.

Bike miles are absolutely key for the IM. drgav and I both followed the Don Fink 30 week plan, and I'd say of anything it is light on bike miles (the good dr may chip in here too). FWIW, I'd say over teh 4-5 weeks before you start to taper you want to be riding iron-distance rides at close to ideal race pace each weekend (plus midweek riding). You really want your legs to be in as good shape as you can get them when you hit T2, and that means lots and lots of serious distance biking.

As for the Fink brick sessions at the end of his training plan, again, FWIW, I wouldn't recommend running more than 20-30 off a long bike training leg. First, because your legs will be tired, and so the injury risk will creep up, and secondly because the leg discomfort generally passes in the first ten mins, so it's that period you want to acclimatise to.

Go for it. Bear in mind that it is big time committment, and means you have to pretty selfish with your time for a long period. Also, get a training program and stick to it. As I have recently found out, there is little point (at least, to me) in enterig one of things to make up the numbers. If you're going to do it, you want to give it your best shot.

Good luck!

I had knee surgery on both knees just over 3 years ago (a consequence of too much football in my youth and too little stretching!) and actually used triathlon as my rehabilitation back to fitness. The best thing I did was go on a CHI running course which taught me how to run properly. I was taught by Nick Constantine of www.soulinmotion.co.uk and I've gone from a really heavy heel striker to being able to run in minimalist shoes with no injury concerns. I used to HATE running - I'd done a couple of marathons in 2006 and had to kick myself out of the door for training. Running seems so easy now - I cannot recommend this technique highly enough (if you plough back through my blog there are videos of me before and after the course). If you go onto Nick's site I think it will point you to others up and down the UK that run similar courses.

Like Greg said the key to IM is really the bike - if you can get off in T2 with your legs still working you're going to be fine! I injured my ITB 4 or 5 weeks out from the race last time around (not enough stretching!) and spent more time on the bike than Fink's plan suggested which probably paid dividends come race day. This time around I've focused quite a bit more on the bike and the benefits of the long slow rides in low HR zones have helped the run fitness nicely. 20-30 minutes run off the bike is a good shout - not much more required to be honest. If you can match your pedalling cadence (~90 rpm) with your run cadence (180 strides per min) then it is also much less of a shock to the system. That was one of the things I worked on last year as a 'grinder' on the bike, my cadence was a bit low and moving to the run my legs took a few minutes to get going. I've managed to increase my riding cadence this year which puts more work through your CV system and is less strenuous on your legs so your leg muscles will be fresher for the run - double bonus! And after EVERY session bike / run I do my knee exercises, body weights and stretches for 20-30 mins - I'm pretty sure this has been key to my fitness this year to date.

As Greg has said, the IM is a big time commitment - I'm lucky that my wife is also training for one and we have very understanding kids! You can fit it in around daily life but it means early starts run or bike before work) or if you can do your 36 miles to work this will be brilliant. I'm currently doing around 60 hours training a month and I've not hit peak phase yet... although, to be fair, the hours won't change massively just the long bikes will get longer and longer up to IM distance as Greg pointed out above. Get a plan and stick to it and make sure you record all your sessions on Garmin Connect, Strava or Training Peaks. It's really good being able to look back on what you have done - especially in taper when you don't feel anywhere near ready to race and your head keeps whispering you've not done enough!

Your swimming sounds brilliant - I'd love to be able to swim that fast!!!

I'm doing The Outlaw this year - a couple of club mates did it last year and loved it... there are 10 of us from our club doing it in 55 days time!! Maybe see you at the start line next year?

[dave0010]

Nice sunday morning sportive today for me then, I opted for the 100k route as Ive got a bbq to get to now. The final distance was just under 65 miles. I managed it just over 4 hours with a 16mph average over 4170 ft climbed. It was a good ride but some of the signage was a bit poor. I even managed to pick up a 5th place on strafe on one climb. I'm sure that will change later once a few 100 people have been up the same hill ha.

[whatleytom]

Did the outlaw half today, brilliant event yet again with perfect conditions. Managed a 5:13, from 5:39 last year which I was really pleased with. Will do a proper write up soon.

[aspender]

5:44 for me at the Outlaw Half yesterday. Great swim and bike, but started the run with a thigh cramp and never got going. In hindsight I enjoyed the lack of wind on the bike and pushed too much.

However first half distance accomplished and an impeccably organised event. Highly recommended.

[whatleytom]

Niceone aspender!

Quick blog update for the race report:

http://thomaswhatley.blogspot.co.uk/

[drgav2005]

Well done guys - great effort all round!

[snowdude2910]

Hi all. I'm 18days out from my first triathlon at wicksteed park now so the time has come to buy a wetsuit, I'm on a pretty tight budget and this looks to be all I can find within my budget, does anyone have any experience of this brand and is there a reason they're so much cheaper than the likes of orca etc?

[snowdude2910]

Hi all. I'm 18ys out from my first triathlon at wicksteed park now so the time has come to buy a wetsuit, I'm on a pretty tight budget and this looks to be all I can find within my budget, does anyone have any experience of this brand and is there a reason they're so much cheaper than the likes of orca etc?
Link might help http://pages.ebay.com/link/?nav=item.view&id=1... l

[Rich_W]

You'd be better off to hire one from somewhere nearby to where you live. That suit doesn't give enough options for size imo. Where's MT (medium Tall) for example?

http://www.triuk.com/products/tri-uk/tri-uk-wetsui...

http://www.wetsuithire.co.uk/

etc.

[snowdude2910]

Rich_W said:

You'd be better off to hire one from somewhere nearby to where you live. That suit doesn't give enough options for size imo. Where's MT (medium Tall) for example?

http://www.triuk.com/products/tri-uk/tri-uk-wetsui...

http://www.wetsuithire.co.uk/

etc.

Cheers, the top one looks a good bet and if I get on with it I can just keep it if not then atleast I've only lost £50. I looked into local ones (west midlands) but they were all expensive suits with big deposits so out of my budget prior to the event. I'm 5'11" and 103kg so if I pick the biggest one I hopefully can't be too far wrong I'll try and find a more precise size chart just to double check though as driving to bath isn't a viable option this side of my event. Thanks again for the advice much appreciated

[anonymous-user]

drgav2005 said:

Well done guys - great effort all round!

+1

Great racing from you both!

[snowdude2910]

snowdude2910 said:

Rich_W said:

You'd be better off to hire one from somewhere nearby to where you live. That suit doesn't give enough options for size imo. Where's MT (medium Tall) for example?

http://www.triuk.com/products/tri-uk/tri-uk-wetsui...

http://www.wetsuithire.co.uk/

etc.

Cheers, the top one looks a good bet and if I get on with it I can just keep it if not then atleast I've only lost £50. I looked into local ones (west midlands) but they were all expensive suits with big deposits so out of my budget prior to the event. I'm 5'11" and 103kg so if I pick the biggest one I hopefully can't be too far wrong I'll try and find a more precise size chart just to double check though as driving to bath isn't a viable option this side of my event. Thanks again for the advice much appreciated

I had a brainwave this morning that decathlon is only around the corner and would allow me to try on and return if it doesn't fit. So I've bought a speedo wetsuit and it fits, well I think it does it goes on all be it with the assistance of the OH can I expect it to get slightly easier as it wears in? I could probably force the zip up on my own now if needs be but haven't for fear of breaking it as the middle part of the zip doesnt come together naturally is this normal? Bearing in mind I have a fat belly in the middle but the rest of me isn't particularly flabby if that makes sense. Also it took me 38seconds to wriggle back out of it leaving the wetsuit in a ball on the floor is this pretty standard?

[Cos18]

I bought some aero bars recently (not the delicious kind), I've set them up on my bike and moved the saddle forward to gain a more comfortable position. I've only 'used' them once on the road (I put that in quotations because I was too much of a wimp to stay on them for any more then 10 meters!), but I've done a few turbo sessions on them. Anyone else get an odd tingly sensation in their nads? Should I be moving the saddle forward a bit more? My knees almost touch the bottom of my elbows as it is

[Rich_W]

snowdude2910 said:

I had a brainwave this morning that decathlon is only around the corner and would allow me to try on and return if it doesn't fit. So I've bought a speedo wetsuit and it fits, well I think it does it goes on all be it with the assistance of the OH can I expect it to get slightly easier as it wears in? I could probably force the zip up on my own now if needs be but haven't for fear of breaking it as the middle part of the zip doesnt come together naturally is this normal? Bearing in mind I have a fat belly in the middle but the rest of me isn't particularly flabby if that makes sense. Also it took me 38seconds to wriggle back out of it leaving the wetsuit in a ball on the floor is this pretty standard?

http://www.youtube.com/watch?v=xEH0bWMyDnU

or

http://www.youtube.com/watch?v=0lgtlpJbQFs

Good little videos regarding putting it on. Not mentioned but recommended is "Body Glide" or even baby oil (make sure no petroleum based products as they damage the neoprene) Apply liberally to legs and arms to help it all slide on and off.

Cos18 said:

I bought some aero bars recently (not the delicious kind), I've set them up on my bike and moved the saddle forward to gain a more comfortable position. I've only 'used' them once on the road (I put that in quotations because I was too much of a wimp to stay on them for any more then 10 meters!), but I've done a few turbo sessions on them. Anyone else get an odd tingly sensation in their nads? Should I be moving the saddle forward a bit more? My knees almost touch the bottom of my elbows as it is

Tingly nads are because of pressure on the perineum. So you need to look at your seat and decide what to do. Most TT bikes have a wider nosed saddle than a regular bike. So perhaps investigate that.

[snowdude2910]

Rich_W said:

http://www.youtube.com/watch?v=xEH0bWMyDnU

or

http://www.youtube.com/watch?v=0lgtlpJbQFs

Good little videos regarding putting it on. Not mentioned but recommended is "Body Glide" or even baby oil (make sure no petroleum based products as they damage the neoprene) Apply liberally to legs and arms to help it all slide on and off

Thanks again I'll give them a watch when I get home work have done something to the computers that's ballsed youtube up, I had another dry run today (mainly through fear of having to ask for assistance lakeside) and managed to get it on with a bit of contortionism I can pull the top of the zip together with one hand and then zip it up with the other so all good there but will definately watch the videos incase I'm missing a trick. I've been easing on very gently as the material gives me flashbacks to ripped seals on dry cags in my kayaking days.

Cos18 said:

I bought some aero bars recently (not the delicious kind), I've set them up on my bike and moved the saddle forward to gain a more comfortable position. I've only 'used' them once on the road (I put that in quotations because I was too much of a wimp to stay on them for any more then 10 meters!), but I've done a few turbo sessions on them. Anyone else get an odd tingly sensation in their nads? Should I be moving the saddle forward a bit more? My knees almost touch the bottom of my elbows as it is

Have you tilted the seat forward? If not this will help spread the load so to speak. It will also need to go up if you haven't already too. I first got my aero bars a couple of months ago and managed 400yards of speed wobble before I could get the bloody thing in a straight line but it gets easier

[anonymous-user]

Anyone else racing, errr, competing, errrr, participating at Windsor this weekend?

True to form, preparations have gone slightly awry. Never mind.

Windsor's where I started 15 years ago, and the scene of my only DNF, 14 years ago. Unfinished business...