The Triathlon thread - Ironman, 70.3, Olympic, Sprint

The Triathlon thread - Ironman, 70.3, Olympic, Sprint

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Discussion

drgav2005

960 posts

218 months

Tuesday 3rd March 2015
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Dimski said:
I'm just finished the 4th week (more or less...) of the competitive program in Fink's book, going ok I think. smile

My biggest surprise so far is that I'm quite enjoying the running. The hills around here make it almost difficult to stay in Z1/Z2 without slowing to a walk (also true on the bike), but it already seems noticeably easier than it did a few weeks ago. Today I got lost, my 1 hour run ended up being 1:30, but I still felt strong enough to do a decent distance in the pool in the afternoon. I've thrown in a bit extra pool stuff as I'm also doing a 10km Open Water swim in May.

I'm mostly still on the mountain bike due to the weather, although I had my first ever 30 min ride on the road bike during last week, and first turbo trainer session yesterday. The gearing made the hills on the 30 min road ride seem pretty hard work compared to MTB gearing, but what a difference in pace. smile - One thing I am not yet used to, the handlebars. I find my wrists/palms ache a bit and I'm shifting my grip around to ease it a bit. Is that just unfamiliarity?

I'm no where near the build or peak phase, that's when I expect it to get a bit tougher. biggrin
Well done DImski - keep it up!

Yes, the Z1-2 running can seem bit tricky to get your HR low enough at first. If you need to walk to get the HR down, go for it. I spent a lot of last year running very slowly on the treadmill, making sure I kept the HR in the correct zone. After about 8 weeks I'd increased the speed quite a bit (from about 7km/hr to 9.5km/hr or so) but the HR stayed nice and low.

Best money you can ever spend on a bike is a good bike fit. The pain in your wrists could be unfamiliarity and you may well find shifting grip to hoods, drops, and top of bar helps to alleviate the pressure, however, it could be the stem is too long or too short, handlebars at the wrong angle, seat position etc. etc. Maybe worth getting this sorted (if you haven't already) and then getting used to the correct position on the bike. My first road bike felt like an instrument of torture, after a good bike fit and it was night and day difference!

You may well find that the build / peak phase aren't as bad as you are expecting, since your base fitness will be improved and the plan builds gradually. Just be sure to rest on your rest days - that's where the training adaption happens biggrin

Rich_W

12,548 posts

211 months

Sunday 8th March 2015
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InsolentMinx said:
wavey
They've got a forum for everything on here!

Just thought I'd say hello, as I've signed up for my first triathlon: the London Olympic distance.

Never done anything like this before, so over Xmas/NY have been slowly attempting to re-learn how to swim frontcrawl, since I'm mainly leisurely swam breaststroke for the past 20 years!
I run quite regularly though and have a few endurance events under my belt, but my cycling is mainly limited to trundling through Epping Forest on the mtb; and haven't really swum 'competitively' since I was at primary school!

I'm now up to swimming 1km in about 30-35mins, but need to stop at the halfway mark for a breather. Haven't swum openwater before either.
I have just bought a secondhand roadbike though, so I can try to rack up some miles on drop bars.

Anyone else doing the London Tri?
I did London (sprint) as my 1st Tri in 2010. I wrote on 220s Forum at the time. Like you coming from very little athletic activity before. Have a look if you want

http://www.220triathlon.com/forum/general-chat/am-...

Funny old business. 5 years and 15 Triathlons later! Though the bike is still my best bit.

anonymous-user

53 months

Sunday 8th March 2015
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Dimski said:
One thing I am not yet used to, the handlebars. I find my wrists/palms ache a bit and I'm shifting my grip around to ease it a bit. Is that just unfamiliarity?
I would say core strength - rather lack thereof. If your wrists and palms aches it sounds like there is too much weight going through them. Next time you are out, try I weighting your hands such that you can take them 1-2mm off the bars. You should be able to do that fairly easily, engaging your core rather than your lower back.

Doing plank is a pretty good core exercise if that's what you need to work on.

Or it could be that your road bike fit is out, and that's what's putting too much weight on your hands.

Dimski

2,099 posts

198 months

Sunday 8th March 2015
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Greg66 said:
Dimski said:
One thing I am not yet used to, the handlebars. I find my wrists/palms ache a bit and I'm shifting my grip around to ease it a bit. Is that just unfamiliarity?
I would say core strength - rather lack thereof. If your wrists and palms aches it sounds like there is too much weight going through them. Next time you are out, try I weighting your hands such that you can take them 1-2mm off the bars. You should be able to do that fairly easily, engaging your core rather than your lower back.

Doing plank is a pretty good core exercise if that's what you need to work on.

Or it could be that your road bike fit is out, and that's what's putting too much weight on your hands.
Cheers Greg & Gav. I need to do some extra core strength stuff, I've not done much as yet.

However, regarding the wrists; as it was a nice day yesterday I decided to give my road bike an outing and give my road bike mileage a bit of a kick start. I was out for 2 and half hours (covered a bit of the IM wales route, including the 16% hill from Wiseman's bridge and the hill out of Saundersfoot. That was fun. smile ) and to be honest the wrists/hands didn't trouble me. I did buy the bike from my local shop, we did a check over and brief fit on the turbo when I picked it up.

Plenty to go, but I am feeling confident. It seems to be building nicely, and I'm not suffering too badly afterwards when I've done extra for swim/road bike/getting lost on run biggrin.

baxb

421 posts

191 months

Monday 9th March 2015
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For the 4th year in a row I had entered the 'Dambuster Duathlon' which took place on Saturday. It's based at Rutland Water & consists of an off road 10k out & back run along the shore of the reservoir, 42k on road bike in a big rectangle around the reservoir & a final 5k out & back run. It is a qualifier for the World Duathlon Champs so attracts a very good quality field & with the odd exception, it's too early in the season for the casual 'athlete'. I probably shouldn't highlight such a pitiful performance, but there is a tiny bit of PH relevant content in it, so go easy on me smile

My plan (as such) was to bail on both runs & just do the bike, I haven’t run other than the odd 1 or 2 km on the gym treadmill this year, which served to highlight how unfit I am, why I should loose 2 stone & how sore my knees get after a 10 min trot.
Well, with a decent weather forecast for Saturday it turned out to be cold, cold & flipping cold on the shore of Rutland at 7am. To illustrate how seriously I was taking this event, after unloading the car I realised I had forgotten:-
- Racebelt
- Safety pins
- Gloves
- Bike saddlepack (with spare tyre, co2 inflator etc. etc.)

Rather than risk asking a race official (Jonny Jobsworth) if I could bail on the run & being told no, I decided to start with my mate, trot to car park 2k away & have a nice sit down & then trot back with said mate on his return leg. 100m into the run all was going to plan, we were 300m behind the leaders & other than 2 people who were even better faffers than us & had started late; we were firmly at the back.

100m further on my chest decided it really didn’t like the cold & a (fairly mild) asthma attack started. So I dropped down to a walk (fairly negligible difference in pace) to get some drugs into me. I got going on a very slow jog after walking up the hill & 10 mins later stopped at my halfway point. Visitors centre was closed so I sat on a picnic bench (mercifully out of the wind) & pumped more drugs into me & waited for 30 mins until I could see a my mate in a bright orange top lumbering it’s way along the path. Joined him for the trot back & was clear he had struggled with the run & wind.

A steady change & off to the bike, we had a not quite head on wind to start, meaning having to work hard to do 15mph on the flat, this turned into pretty much a full head on wind when we turned the first corner after 4 miles. I was now working even harder to make 12mph on the flat (2 gears off bottom gear). This is the section on the A6003 with the infamous ‘Rutland Ripple’ but the 35-40mph downhills were now sub 20mph & you had to pedal down them, the next turn couldn't come soon enough.

Onto the A46 & it was lovely, a very easy 22-25 mph & once the wind was right behind us I had a very pleasant mile or so clocking 38mph on a very slight downhill. My average speed at 10miles was 13.3mph, at 16 miles it was up to a respectable 17.1mph. But this wasn’t to last & the last 5 miles were back on the A606 & into that headwind again, so back to a low gear & grinding out 12-15mph. The main highlight (as this is PH) was the sight of Paul Bailey's LaFerrari heading in the opposite way, what a machine & a fabulous colour.

I had said to myself under 1.40 would be ok so a 1.37 was within that, got back to T2 & put my gear on & took my timing chip off & handed it in, no point in struggling round a 5k & buggering my knees for the rest of the weekend.

All this event does has highlight how the (not so) mighty have fallen. Last year I was in great shape (for me) & did a 2h40min (48min 10k – 1h25m Bike – 24min 5k) so to be ‘pleased’ with a 1h37m bike 12 months later is a bit rubbish. So eat less, move more & shed some lard is the plan.

drgav2005

960 posts

218 months

Monday 9th March 2015
quotequote all
baxb said:
For the 4th year in a row I had entered the 'Dambuster Duathlon' which took place on Saturday. It's based at Rutland Water & consists of an off road 10k out & back run along the shore of the reservoir, 42k on road bike in a big rectangle around the reservoir & a final 5k out & back run. It is a qualifier for the World Duathlon Champs so attracts a very good quality field & with the odd exception, it's too early in the season for the casual 'athlete'. I probably shouldn't highlight such a pitiful performance, but there is a tiny bit of PH relevant content in it, so go easy on me smile

My plan (as such) was to bail on both runs & just do the bike, I haven’t run other than the odd 1 or 2 km on the gym treadmill this year, which served to highlight how unfit I am, why I should loose 2 stone & how sore my knees get after a 10 min trot.
Well, with a decent weather forecast for Saturday it turned out to be cold, cold & flipping cold on the shore of Rutland at 7am. To illustrate how seriously I was taking this event, after unloading the car I realised I had forgotten:-
- Racebelt
- Safety pins
- Gloves
- Bike saddlepack (with spare tyre, co2 inflator etc. etc.)

Rather than risk asking a race official (Jonny Jobsworth) if I could bail on the run & being told no, I decided to start with my mate, trot to car park 2k away & have a nice sit down & then trot back with said mate on his return leg. 100m into the run all was going to plan, we were 300m behind the leaders & other than 2 people who were even better faffers than us & had started late; we were firmly at the back.

100m further on my chest decided it really didn’t like the cold & a (fairly mild) asthma attack started. So I dropped down to a walk (fairly negligible difference in pace) to get some drugs into me. I got going on a very slow jog after walking up the hill & 10 mins later stopped at my halfway point. Visitors centre was closed so I sat on a picnic bench (mercifully out of the wind) & pumped more drugs into me & waited for 30 mins until I could see a my mate in a bright orange top lumbering it’s way along the path. Joined him for the trot back & was clear he had struggled with the run & wind.


A steady change & off to the bike, we had a not quite head on wind to start, meaning having to work hard to do 15mph on the flat, this turned into pretty much a full head on wind when we turned the first corner after 4 miles. I was now working even harder to make 12mph on the flat (2 gears off bottom gear). This is the section on the A6003 with the infamous ‘Rutland Ripple’ but the 35-40mph downhills were now sub 20mph & you had to pedal down them, the next turn couldn't come soon enough.

Onto the A46 & it was lovely, a very easy 22-25 mph & once the wind was right behind us I had a very pleasant mile or so clocking 38mph on a very slight downhill. My average speed at 10miles was 13.3mph, at 16 miles it was up to a respectable 17.1mph. But this wasn’t to last & the last 5 miles were back on the A606 & into that headwind again, so back to a low gear & grinding out 12-15mph. The main highlight (as this is PH) was the sight of Paul Bailey's LaFerrari heading in the opposite way, what a machine & a fabulous colour.

I had said to myself under 1.40 would be ok so a 1.37 was within that, got back to T2 & put my gear on & took my timing chip off & handed it in, no point in struggling round a 5k & buggering my knees for the rest of the weekend.

All this event does has highlight how the (not so) mighty have fallen. Last year I was in great shape (for me) & did a 2h40min (48min 10k – 1h25m Bike – 24min 5k) so to be ‘pleased’ with a 1h37m bike 12 months later is a bit rubbish. So eat less, move more & shed some lard is the plan.
Good race report Sir!!! Well done for going outside early season... I'm not venturing out until May I reckon... I don't do the cold these days hehebeer

Sarkmeister

1,664 posts

217 months

Monday 9th March 2015
quotequote all
I did the Dambuster Duathlon last year, it's a good race (and very quick).

I underestimated how cold it was going to be and ended up buying some gloves at the start (forgot mine). I then went and dropped the left one on the way out of T1. I did the entire bike leg with a numb left hand. Still got a decent time (short run distances helped).

Anyway, today is the start of my 20wk training plan for the Nottingham Outlaw (Ironman distance). It all seems so real now there is an actual weekly countdown....

aspender

1,305 posts

264 months

Tuesday 10th March 2015
quotequote all
First week of the Fink 30 week competitive plan for me. Leading up to Ironman Barcelona. Yesterdays rest day went very well and a good swim session this morning.

freedee

105 posts

238 months

Tuesday 10th March 2015
quotequote all
I did the Dambuster Duathlon this year as well. It was cold and the wind was draining. Managed a 45 minute 10km which was a PB, 1.30 on the bike and 21 minute final run. Quite pleased overall. I too saw the La Ferrari and it was spectacular. The level of competition was very high and the bikes were something else, so many high end bikes. I seem to have booked myself a bike fit for a new Dolan Scala TT bike as a result!! So it has turned into an expensive weekend.

InsolentMinx

94 posts

140 months

Monday 23rd March 2015
quotequote all
Rich_W said:
I did London (sprint) as my 1st Tri in 2010. I wrote on 220s Forum at the time. Like you coming from very little athletic activity before. Have a look if you want

http://www.220triathlon.com/forum/general-chat/am-...

Funny old business. 5 years and 15 Triathlons later! Though the bike is still my best bit.
Nice one, sounds like the training paid off!! beer

I'm excited, but lately I seem to be spending more time browsing Wiggle.com than training idea

One question for y'all:

Trisuit or separate shorts & top?


I see people arguing for either, some stating separates are best to save time if you need the loo.
Can't you just pee while running/cycling like the pros do?? wink

militantmandy

3,829 posts

185 months

Monday 23rd March 2015
quotequote all
I will be signing up for my first ever triathlon soon. The extremely hardcore, utterly professional and very, very serious Craggy Island Triathlon! There's one in round the Pentlands in Edinburgh that I might sign up for as well. I don't have a road bike so keen to do events where the cycle is off road.

whatleytom

1,272 posts

182 months

Tuesday 24th March 2015
quotequote all
InsolentMinx said:
Nice one, sounds like the training paid off!! beer

I'm excited, but lately I seem to be spending more time browsing Wiggle.com than training idea

One question for y'all:

Trisuit or separate shorts & top?


I see people arguing for either, some stating separates are best to save time if you need the loo.
Can't you just pee while running/cycling like the pros do?? wink
Suit for shortcourse, long sleeves will be more aero too. Seperates for long course, as you will need to pull it down for the toilet at some point.

m444ttb

3,160 posts

228 months

Wednesday 22nd April 2015
quotequote all
Just over a month until my first triathlon. I'm doing a local super (super!) sprint team event where each of the 4 of us complete the three events before handing over the timing chip. It's a 250m lake swim, 5k flat bike course and 1.5k run. Hopefully a really good insight into how a triathlon works and race condition transition practise.

After the team super sprint Inhave an Olympic distance tri in Bristol in June. Then a half Iron distance event (Cotswold Classic) in August. I think I'd like to ultimately do an Ironman but we'll see if I still think that in early September. I've never run a marathon, cycled more than 50 miles or swam further than 1,500m (that was in a pool too) so an Ironman is a VERY long way away. However 6 months ago I hadn't been in a bike since I was 14 and pretty much couldn't swim so I've already come a long way.

Dimski

2,099 posts

198 months

Wednesday 22nd April 2015
quotequote all
Pondering an Olympic distance tri in early June as my first tri event. Has anyone any experience of the Forest of Dean Tri? - They've got an Oly distance one for the first time this year.

I'm getting tempted to enter the Henley bridge to Bridge swim (14km) in August as there's a few other ladies & chaps local to me giving it a go, but I am finding that currently my focus is a little divided by working for both the 10km swim I've entered in May and the IM in September. Common sense is suggesting that it would be best to give it a miss and after the May swim just focus on the IM. Any thoughts?

Edited by Dimski on Thursday 23 April 08:31

Dimski

2,099 posts

198 months

Wednesday 22nd April 2015
quotequote all
m444ttb said:
After the team super sprint Inhave an Olympic distance tri in Bristol in June. Then a half Iron distance event (Cotswold Classic) in August. I think I'd like to ultimately do an Ironman but we'll see if I still think that in early September. I've never run a marathon, cycled more than 50 miles or swam further than 1,500m (that was in a pool too) so an Ironman is a VERY long way away. However 6 months ago I hadn't been in a bike since I was 14 and pretty much couldn't swim so I've already come a long way.
Is that the 14th June Tri Bristol? - That could be another option for me... scratchchin

militantmandy

3,829 posts

185 months

Wednesday 22nd April 2015
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Doing the Selkirk Mountainbike Marathon on the 2nd. 75km of super awesome times!

graeme4130

3,823 posts

180 months

Friday 24th April 2015
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m444ttb said:
Just over a month until my first triathlon. I'm doing a local super (super!) sprint team event where each of the 4 of us complete the three events before handing over the timing chip. It's a 250m lake swim, 5k flat bike course and 1.5k run. Hopefully a really good insight into how a triathlon works and race condition transition practise.

After the team super sprint Inhave an Olympic distance tri in Bristol in June. Then a half Iron distance event (Cotswold Classic) in August. I think I'd like to ultimately do an Ironman but we'll see if I still think that in early September. I've never run a marathon, cycled more than 50 miles or swam further than 1,500m (that was in a pool too) so an Ironman is a VERY long way away. However 6 months ago I hadn't been in a bike since I was 14 and pretty much couldn't swim so I've already come a long way.
If you can complete a half, as long as you can get consistent training in, then a full distance isn't beyond reach for 99.9% of people
Nutrition is way more important in a full than a half, and most the people we see fail at our events, do so because of not getting enough fuel in
See how you get on at the Classic, and if you want to do the full 226 next year, we've a good training program to follow smile
See you in August
Graeme

m444ttb

3,160 posts

228 months

Saturday 25th April 2015
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I didn't know you were a PH'er Graeme! Your events get great feedback so looking forward to August.

m444ttb

3,160 posts

228 months

Saturday 25th April 2015
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Dimski said:
Is that the 14th June Tri Bristol? - That could be another option for me... scratchchin
Yes that's the one. Not looking forward to that harbour water. They do warn that if the quality isn't up to scratch it will become a duathlon. They don't say what distance run will replace the swim though.

graeme4130

3,823 posts

180 months

Wednesday 29th April 2015
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m444ttb said:
I didn't know you were a PH'er Graeme! Your events get great feedback so looking forward to August.
Cheers, we'll hopefully live up to the expectations this year smile
Been a petrol head much longer than I was a triathlete
We've had a few PH'ers race with us over the years too, and there's always lots of tasty metal in the car park too
We also have a rather infamous TV presenters ex wife race with us at most events too