The Triathlon thread - Ironman, 70.3, Olympic, Sprint
Discussion
lost in espace said:
Anyone else entered the Jensen Button tri at Luton Hoo? There is swim training on Friday!
I did that the first year. 2012. It's too short for my tastes tbh.(300m/11k/2.5K) Was expensive IIRC even by HR standards. Due to the JB angle it attracted newbie, anti social knobs. Example being, set up in Transition came back to find my neighbour had moved my bike and my gear up the rail so he could be where I had been. In the process changing my gear shifters (so of course onto bike and crunch crunch as it shifted up) and breaking the elastic bands for my shoes. Lots of all the gear/richer than yow types. Nothing terminal but still ttty!
It's a nice idea the BBQ and crap music. But the execution was poor. I don't need/want either of those things and I also dislike being unable to leave when I've finished because the car park is in the middle of the bike course. Which was also roughly a km and a bit over a small hill on long grass from the start area. Not great for my retired father who'd come along.
They have the space to do a proper sprint but they did't. Jenson was floating about, but didn't exactly make effort to talk to people. He an his Mrs had a special marked off transition area. It was huge like 6 normal areas, carpeted just for them. And he dnf'ed the 2nd race.
Waters clear though and given how short the race is, I'd say non wetsuit. And it's deceptively hilly. Not really a need for a tt bike if you can stick to a road bike.
I wouldn't repeat. Sorry to be negative. Maybe this year will have solved all that
944fan said:
Thanks greg and drgav for the tips. I seem to sweat a fair bit even when I am taking it easy so need a lot of fluid. I have bought some bigger 800ml bottles and also a dual chamber aero bottle which holds 1 lt in one chamber and half a litre in the other. Think you can dump a load of packets of gel mixed with water in the small one and feed without coming out of aero.
So with the cardiac drift do I ignore it for now, or try and keep my HR lower earlier on so when it does drift it stays in zone 2?
Has anyone used the Joel Friel book? I am a little confused about how you set out the weekly sessions. It says that the volume and intensity are down to the individual and should be set by yourself. It doesn't really give any idea on how to judge that. Just plenty of warnings that if you over do it you will get injured, ill,and burnout.
Currently I am upto 3hour/50 mile rides and 1hr 45 / 9 mile runs. Do I just add say 10% on both each week during base phases?
My coach has me working pretty much all the time in HR zones, so I'd suggest starting off a little easier and keeping in zone. It's made a massive difference in my fitness (especially for running) and I can chug along quite happily in my zone 2 (up to 149 bpm) without my HR changing too much. Issue I have now is turning my legs over fast enough to bump me into tempo / threshold / VO2 max zones now! The longer you train in your zones the less noticeable your drift will be - but at the end of the day when your body is tired your CV system will have to work a little harder at keeping you going.So with the cardiac drift do I ignore it for now, or try and keep my HR lower earlier on so when it does drift it stays in zone 2?
Has anyone used the Joel Friel book? I am a little confused about how you set out the weekly sessions. It says that the volume and intensity are down to the individual and should be set by yourself. It doesn't really give any idea on how to judge that. Just plenty of warnings that if you over do it you will get injured, ill,and burnout.
Currently I am upto 3hour/50 mile rides and 1hr 45 / 9 mile runs. Do I just add say 10% on both each week during base phases?
The Joe Friel book sounds a bit disappointing - I'd be looking for much more specific advice! I used Don Fink's book for my first IM and would highly recommend it. It has 3 plans; a get you round, intermediate and competitive plans. All are clearly laid out giving precise times and zones for your training. I did the intermediate plan last year and I thought it was very well structured. The 10% increase in time per week is generally considered a good rule of thumb. Just make sure you have (at least) one day off per week as a total rest day. Your body uses this time to adapt to the previous training load and this is where you get your fitness gains.
baxb said:
Good stuff Gavin, had a mate do IM Austria at the weekend (same mate I did it with last year, was with me when we met picking up bikes Gavin). Undertrained & suffering with the usual calf problems you get after turning 40 so hadn't done anywhere near the volume of run training req'd, but made one small error in prep which was forgetting to bring a water bottle to put on the bike to get you to 1st aid station 20k in. This meant that he was roughly 2 hours into the race before taking on any fluids & you just cannot catch up on that.
So he ended up keeling over 8k into the run with dizziness, pins & needles etc. But there is very little that can't be solved in an IM by a bit of a rest & sit down, so after a while he got up & carried on, taking on as much fluid & eating as much watermelon as possible to drag himself round to the finish. That was IM #8 for him yet still made a schoolboy error.
Hi Brendan - hope you are doing well!So he ended up keeling over 8k into the run with dizziness, pins & needles etc. But there is very little that can't be solved in an IM by a bit of a rest & sit down, so after a while he got up & carried on, taking on as much fluid & eating as much watermelon as possible to drag himself round to the finish. That was IM #8 for him yet still made a schoolboy error.
OMG - I bet that was tough, I wouldn't fancy the first 20k without any fluids - especially if the weather was like last year. Much kudos on dragging himself round.
I've got a plan in place to sort out last year's mistakes but no doubt I'll make some new ones this year
drgav2005 said:
The Joe Friel book sounds a bit disappointing - I'd be looking for much more specific advice!
I chose that book because a most of the generic plans were too generic and didn't meet my requirements.The Friel book is good for making you recognise what your limiters are and to focus on them. I think its actually just badly edited. You have to flip back and forth between chapters to find the information you need. Could be laid out better.
I've been a bit quiet in terms of commenting here (still reading everyone's updates though) and actually participating this year. Had a couple of sportives and run races but no actually tris which has been a real shame. I just couldn't get the dates together
However, looking to go to half IM next year so have looked at a couple of events and already marked the dates off in advance!!
I was wondering if anyone can recommend any of the plans on Training Peaks at all or whether it's better to get the Fink book?
However, looking to go to half IM next year so have looked at a couple of events and already marked the dates off in advance!!
I was wondering if anyone can recommend any of the plans on Training Peaks at all or whether it's better to get the Fink book?
Sarkmeister said:
Mike Random said:
Can anybody suggest some half IM events in March/April ? Work commitments prevent me from doing anything during the summer.
Cheers
Mike
I think you may have to go abroad for a Half Iron so early in the year, as the open water venues will be pretty cold. Cheers
Mike
Mike
I want to do my first Triathlon soon, sprint or Olympic distance. I'm a good runner and cyclist and would be comfortable at Olympic distance but the swim is where I would need to train so might have to do a sprint this time.
I was thinking the HSBC Triathlon in September run my HR but I am running up Mt Snowden the week before and it seems the HR events are quite expensive according to people on here? Any one got any other races I can look at at the back end of August and in September?
Thanks
I was thinking the HSBC Triathlon in September run my HR but I am running up Mt Snowden the week before and it seems the HR events are quite expensive according to people on here? Any one got any other races I can look at at the back end of August and in September?
Thanks
Never done one of their events but
http://www.f3events.co.uk/general/triathlons
May have something. Where are you in the country?
http://www.f3events.co.uk/general/triathlons
May have something. Where are you in the country?
Rich_W said:
Never done one of their events but
http://www.f3events.co.uk/general/triathlons
May have something. Where are you in the country?
Thanks Rich, I'm based in Essex/ London.http://www.f3events.co.uk/general/triathlons
May have something. Where are you in the country?
They look really good and what I was looking for.
Mike Random said:
Can anybody suggest some half IM events in March/April ? Work commitments prevent me from doing anything during the summer.
Cheers
Mike
Hi Mike - have a look at The Challenge events ( http://www.challenge-family.com/category/races/ ) - one in the Canary islands in April... or ICAN Malaga (http://www.icantriathlon.com) - couple of pals did this this year and loved it.Cheers
Mike
Check here for more options: http://trimapper.com/triathlon-calendar/
Gatsby said:
I've been a bit quiet in terms of commenting here (still reading everyone's updates though) and actually participating this year. Had a couple of sportives and run races but no actually tris which has been a real shame. I just couldn't get the dates together
However, looking to go to half IM next year so have looked at a couple of events and already marked the dates off in advance!!
I was wondering if anyone can recommend any of the plans on Training Peaks at all or whether it's better to get the Fink book?
Hi Gatsby,However, looking to go to half IM next year so have looked at a couple of events and already marked the dates off in advance!!
I was wondering if anyone can recommend any of the plans on Training Peaks at all or whether it's better to get the Fink book?
I originally started on the 'tri-ripped' plan by Ben Greenfield on TP. It's very detailed but in the end stuck with the Don Fink book for the first IM - following the intermediate plan which was manageable.
2 weeks to go - taper baby!
Blog updated: www.drgironman.blogspot.co.uk
Wishing everyone luck with your upcoming training and races!
Blog updated: www.drgironman.blogspot.co.uk
Wishing everyone luck with your upcoming training and races!
baxb said:
Good read Gav, what tubs have been suggested to you ? i've been plagued with punctures this year & need to sort out some clinchers as training wheels, but need (another !) two new tyres this week for long ride on Sunday.
Ta
Cheers Brendan!Ta
I've gone for Veloflex Arenberg tubs (£63 at Wiggle: http://www.wiggle.co.uk/veloflex-arenberg-tubular-... - if they can hold up to the classic cobbles they should cope with our shattered tarmac (hopefully)!!! The missus has Continental Grand Prix 4000 S2 clincher tyres which are supposed to be pretty puncture resilient.
Tubs? <sucks teeth> Brave man! What are your tub-changing skillz like, and where are you carrying a spare tub?
Interesting to read about the Zipp adjustment. I was getting an ache over the top/front of my deltoids and right down the core of my bicep. I might try elbows out a bit to see whether it relieves it, and if so I'll be on the 90 day waiting list!
Good to hear that it is all coming together though. My hyper sensitivity / hypercondria means I've just had another MRI. Good news all round: (a) I've nipped this one in the bud; (b) I've now cracked the cause (very tight adductors); and (c) my pre-MRI self diagnosis (tendonitis and v minor oedema on the pubic bone) was absolutey bang on right, making me a human MRI machine! WOO HOO!
Next targets this year are road captain of a somewhat green cycle team from work for a Surrey Hills organised century in Oct, and if I can get back running in the next 10-14 days, the Eindhoven marathon the week after.
Good luck Doc - keep those taper mind demons at bay!
Interesting to read about the Zipp adjustment. I was getting an ache over the top/front of my deltoids and right down the core of my bicep. I might try elbows out a bit to see whether it relieves it, and if so I'll be on the 90 day waiting list!
Good to hear that it is all coming together though. My hyper sensitivity / hypercondria means I've just had another MRI. Good news all round: (a) I've nipped this one in the bud; (b) I've now cracked the cause (very tight adductors); and (c) my pre-MRI self diagnosis (tendonitis and v minor oedema on the pubic bone) was absolutey bang on right, making me a human MRI machine! WOO HOO!
Next targets this year are road captain of a somewhat green cycle team from work for a Surrey Hills organised century in Oct, and if I can get back running in the next 10-14 days, the Eindhoven marathon the week after.
Good luck Doc - keep those taper mind demons at bay!
Thanks Gav, £126 on tyres I'll have a think ! (I've probably spent over £300 in the last 3 years on repairs & new tyres though) Greg, tub changing skillz are much better than tube changing skillz, I did the Swashbuckler last year using my Turbo trainer rear wheel as usual one was being rebuilt & a puncture cost me almost 15 mins of pissing and farting about trying to get the flipping tyre on & off the rim. Tub puncture ? 2-3 mins & i'm sorted. I carry 2 spares on raceday, one in saddlebag & one in jersey pocket.
drgav2005 said:
Hi Gatsby,
I originally started on the 'tri-ripped' plan by Ben Greenfield on TP. It's very detailed but in the end stuck with the Don Fink book for the first IM - following the intermediate plan which was manageable.
Thanks for the advice DrGav, much appreciated!I originally started on the 'tri-ripped' plan by Ben Greenfield on TP. It's very detailed but in the end stuck with the Don Fink book for the first IM - following the intermediate plan which was manageable.
I'll probably buy the book first then and see how I get along. I can always add a TP plan later if I need to but a manageable plan sounds ideal for me! Did the book also have 70.3 plans in place?
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