The Triathlon thread - Ironman, 70.3, Olympic, Sprint
Discussion
Starting to really get back into the swing of things training wise. My swimming (strongest discipline) is really starting to come back to me. Running is coming along slowly but that is my weakest discipline. Bike endurance is good but I really need to find some speed. I can do a long ride quite comfortably but I am averaging only 13 mph. Would really like to be hitting 17-18 mph by July.
I train in a few different places, and have found that my average speed varies so much with the terrain I don't worry about it.
I can still manage approx 15mph average on the Ironman Wales long lap, having managed to peak at about the right time for last year's IM; I believe I managed 15.5 on the day. Out on rides near Chesterfield, including such delights as Winnat's pass, my speed tends to be 12-13mph.
Today I recced the 60ish mile Isoman loop, and in spite of dithering at the end because my phone had died and I didn't know how to get back the the lake, I average 17mph for the 62 miles. Feel ok. Need to bump up the swimming a bit, it's my strongest discipline, but Isoman is a 7 mile swim and I don't think I'm getting the distance needed in.
Speaking of which, have you checked it out? There's shorter distances also available but they have comparatively longer swim and shorter bike legs, so would probably also suit you well.
I can still manage approx 15mph average on the Ironman Wales long lap, having managed to peak at about the right time for last year's IM; I believe I managed 15.5 on the day. Out on rides near Chesterfield, including such delights as Winnat's pass, my speed tends to be 12-13mph.
Today I recced the 60ish mile Isoman loop, and in spite of dithering at the end because my phone had died and I didn't know how to get back the the lake, I average 17mph for the 62 miles. Feel ok. Need to bump up the swimming a bit, it's my strongest discipline, but Isoman is a 7 mile swim and I don't think I'm getting the distance needed in.
Speaking of which, have you checked it out? There's shorter distances also available but they have comparatively longer swim and shorter bike legs, so would probably also suit you well.
Oh yes I have heard of the Isoman. My coach did it last year.
Might have a look at that for next year. Doing the Coniston end to end swim this year which is 5.25 mile so so that will be good practice for that.
Had my first proper ride on the tri bike yesterday. setup was rubbish and it hurt but I went further with more elevation at a greater average mph. Booked a bike fit so hopefully once I'm comfortable on the bike should go faster still.
Might have a look at that for next year. Doing the Coniston end to end swim this year which is 5.25 mile so so that will be good practice for that.
Had my first proper ride on the tri bike yesterday. setup was rubbish and it hurt but I went further with more elevation at a greater average mph. Booked a bike fit so hopefully once I'm comfortable on the bike should go faster still.
Did my first Duathlon in Durham yesterday
I came in the bottom half but was generally pleased with my performance.
First 5k (off road) 22.35, Bike 25k was 56min 23, second 5k (off road) 22.57
I was surprised i managed to get the run times so consistent,from the results most people were much slower on the second run.
My transition times were garbage though, the first was about 2 minutes and the second not much better. These were mainly due to me deciding to wear stupid mountain bike gloves for the ride which i couldn't get on or off my hands without a massive struggle each transition.
There was a good 8-9% climb on the ride and i did get a good sense of satisfaction passing a good few full kitted aero bike riding competitors up the hill and also passing a few of them on the second run.
I came in the bottom half but was generally pleased with my performance.
First 5k (off road) 22.35, Bike 25k was 56min 23, second 5k (off road) 22.57
I was surprised i managed to get the run times so consistent,from the results most people were much slower on the second run.
My transition times were garbage though, the first was about 2 minutes and the second not much better. These were mainly due to me deciding to wear stupid mountain bike gloves for the ride which i couldn't get on or off my hands without a massive struggle each transition.
There was a good 8-9% climb on the ride and i did get a good sense of satisfaction passing a good few full kitted aero bike riding competitors up the hill and also passing a few of them on the second run.
Just entered my first duathlon. I'm a reasonable runner and ride a fair bit socially in the summers so distance and speed wise I'm sure I'll be fine but any other pointers would be handy!
I usually ride with SPDs but I doubt I'll attempt to put them on whilst on a moving bike! Clothes wise I was thinking just my regular bib shorts and a running vest for the whole thing?
It's a fairly low key local event, 4 mile run, 18 mile ride, 2.5 mile run.
Any tips appreciated!
I usually ride with SPDs but I doubt I'll attempt to put them on whilst on a moving bike! Clothes wise I was thinking just my regular bib shorts and a running vest for the whole thing?
It's a fairly low key local event, 4 mile run, 18 mile ride, 2.5 mile run.
Any tips appreciated!
InertialTooth45 said:
Just entered my first duathlon. I'm a reasonable runner and ride a fair bit socially in the summers so distance and speed wise I'm sure I'll be fine but any other pointers would be handy!
I usually ride with SPDs but I doubt I'll attempt to put them on whilst on a moving bike! Clothes wise I was thinking just my regular bib shorts and a running vest for the whole thing?
It's a fairly low key local event, 4 mile run, 18 mile ride, 2.5 mile run.
Any tips appreciated!
Either don't wear gloves at all, wear your cycling gloves for the whole race or get some gloves you can put on and take off easily. It was my first duathlon yesterday and my glove issues cost me about 2 minutes in time. Still a lesson learned!I usually ride with SPDs but I doubt I'll attempt to put them on whilst on a moving bike! Clothes wise I was thinking just my regular bib shorts and a running vest for the whole thing?
It's a fairly low key local event, 4 mile run, 18 mile ride, 2.5 mile run.
Any tips appreciated!
Im a relative novice to road bikes and SPD pedals and i was fine yesterday. If you aren't going to win the event there isn't really a problem with taking a second to clip in one shoe before moving off. I was fine yesterday.
It might be worth you buying a cheap tri suit, i bought one from planet x but they often crop up in aldi for about £20 and are reasonable. You could then wear it on normal rides if you didn't enjoy the duathlon.
I've done a classic Triathlete thing this week and gone upgrade mad. Just ordered a full Ultegra (6700 / 10sp) groupset. That is going on my TT bike and the current 105 that is on there is going on my roadie (which has s
te 8 sp Claris).
The purpose is to bring both bikes to 10sp and to upgrade the TT. The reason for that is to then get a powertap G3 power meter built into one of my wheels and I can then easily swap it between bikes.
Will also need a new garmin as my old Forerunner 301 doesn't support ANT+.
Training is going good as well. Slight niggle in my ankle so have got some new custom orthotics made up.
Nearly took a spill on the TT bike. I've got one of those big bottles that goes between the aero bars and think I need to adjust the straws. Learnt forward for a drink and got a slight wobble on. Caught it though.
Got the MK Half Marathon in a few weeks as a practice run before the Cowman. Looking forward to that.
Getting a Retul bike fit done this week also so I should be all set then.
te 8 sp Claris).The purpose is to bring both bikes to 10sp and to upgrade the TT. The reason for that is to then get a powertap G3 power meter built into one of my wheels and I can then easily swap it between bikes.
Will also need a new garmin as my old Forerunner 301 doesn't support ANT+.
Training is going good as well. Slight niggle in my ankle so have got some new custom orthotics made up.
Nearly took a spill on the TT bike. I've got one of those big bottles that goes between the aero bars and think I need to adjust the straws. Learnt forward for a drink and got a slight wobble on. Caught it though.
Got the MK Half Marathon in a few weeks as a practice run before the Cowman. Looking forward to that.
Getting a Retul bike fit done this week also so I should be all set then.
InertialTooth45 said:
Just entered my first duathlon. I'm a reasonable runner and ride a fair bit socially in the summers so distance and speed wise I'm sure I'll be fine but any other pointers would be handy!
I usually ride with SPDs but I doubt I'll attempt to put them on whilst on a moving bike! Clothes wise I was thinking just my regular bib shorts and a running vest for the whole thing?
It's a fairly low key local event, 4 mile run, 18 mile ride, 2.5 mile run.
Any tips appreciated!
Bib shorts are going to make the runs uncomfortable. Might be worth wearning some lycra shorts (without pads) and whip the bibs on over top. Unless you are going for a PB or the win you can afford to lose a few seconds that will take.I usually ride with SPDs but I doubt I'll attempt to put them on whilst on a moving bike! Clothes wise I was thinking just my regular bib shorts and a running vest for the whole thing?
It's a fairly low key local event, 4 mile run, 18 mile ride, 2.5 mile run.
Any tips appreciated!
Check how far the mount lines are from the transition and then decide if you are going to put your SPDs on before you leave. I did a tri once and then lines were a good 300m from transition over tarmac. Try running in SPDs, its not fun.
ED209 said:
Either don't wear gloves at all, wear your cycling gloves for the whole race or get some gloves you can put on and take off easily. It was my first duathlon yesterday and my glove issues cost me about 2 minutes in time. Still a lesson learned!
Im a relative novice to road bikes and SPD pedals and i was fine yesterday. If you aren't going to win the event there isn't really a problem with taking a second to clip in one shoe before moving off. I was fine yesterday.
It might be worth you buying a cheap tri suit, i bought one from planet x but they often crop up in aldi for about £20 and are reasonable. You could then wear it on normal rides if you didn't enjoy the duathlon.
Gloves wise I think I would be fine without them, an hour on the bike without gloves shouldn't hurt. That's a good point about the aldi tri-suit... I have one in the cupboard still in the packet which I bought a few years back assuming it would come in useful one day, hadn't thought of that!Im a relative novice to road bikes and SPD pedals and i was fine yesterday. If you aren't going to win the event there isn't really a problem with taking a second to clip in one shoe before moving off. I was fine yesterday.
It might be worth you buying a cheap tri suit, i bought one from planet x but they often crop up in aldi for about £20 and are reasonable. You could then wear it on normal rides if you didn't enjoy the duathlon.
944fan said:
Bib shorts are going to make the runs uncomfortable. Might be worth wearing some lycra shorts (without pads) and whip the bibs on over top. Unless you are going for a PB or the win you can afford to lose a few seconds that will take.
Check how far the mount lines are from the transition and then decide if you are going to put your SPDs on before you leave. I did a tri once and then lines were a good 300m from transition over tarmac. Try running in SPDs, its not fun.
Hadn't considered the padding being too uncomfortable, presumably then tri-suits have less padding than regular bib shorts?Check how far the mount lines are from the transition and then decide if you are going to put your SPDs on before you leave. I did a tri once and then lines were a good 300m from transition over tarmac. Try running in SPDs, its not fun.
InertialTooth45 said:
Hadn't considered the padding being too uncomfortable, presumably then tri-suits have less padding than regular bib shorts?
Yeah that's one of the primary components of a tri suit (along with being skin tight). There is a pad to provide some protection on the bike but thin enough to not impede the run. Think the expensive ones also do not absorb water or dry quickly from the swim (not an issue in a duathlon though - less you piss yourself and only triathletes do that).Have a look on Ebay for trisuits. I got a Louis Garnier (sp?) one which some buy had bought cause his mate signed him up for a charity tri, did it once, hate it sold for a fraction of the price new.
I've just put my full plan from now through to the Cotswold 226 (iron distance race) on 17th July into TrainingPeaks. Takes in the Brighton marathon in 10 days time and a half distance race in June (just as a longer training session rather than racing it). Looks like I'm either going to be very fit or very broken but the Training Stress Balance score seems to work out.
m444ttb said:
I've just put my full plan from now through to the Cotswold 226 (iron distance race) on 17th July into TrainingPeaks. Takes in the Brighton marathon in 10 days time and a half distance race in June (just as a longer training session rather than racing it). Looks like I'm either going to be very fit or very broken but the Training Stress Balance score seems to work out.
Nice. I am looking at the Cotswold 226 for next year (or maybe Outlaw), be interested to hear what you think of it.How do you find training peaks? I am getting a power meter soon and if it is worth using that? Currently I load everything into Garmin connect but it doesn't offer much beyond reports and trends
I'm new to TrainingPeaks but I liked the ability to plan in the workouts with some estimated training stress scores and see what sort of a hole I might be putting myself in. It'll also drive me nuts to have non-complet d workouts in there so I might actually do them all! I'll still use Connect for looking at activities and Strava for a few other things. Nothing quite does it all for me.
I did the Cotswold Classic last year and it was a great event (despite torrential rain on the run) so the 226 felt like a natural progression. It's a one-time deal though I think. I'd rather go short and hard so after this it's Olympic distance max for me. The appeal over any other event was that it's in my local lake and in my local roads. Removes some of the unknowns for me and it's a reasonably flat bike course and my family can cheer me on (up?) 5 times on the run course. Assuming I make the start line I'll put a review on here.
I did the Cotswold Classic last year and it was a great event (despite torrential rain on the run) so the 226 felt like a natural progression. It's a one-time deal though I think. I'd rather go short and hard so after this it's Olympic distance max for me. The appeal over any other event was that it's in my local lake and in my local roads. Removes some of the unknowns for me and it's a reasonably flat bike course and my family can cheer me on (up?) 5 times on the run course. Assuming I make the start line I'll put a review on here.
Anyone braved the open water yet? Some lakes seem are open but I can't imagine they are that warm at all. There is a swim series which starts on 30th April at Box End. Was thinking of doing the 1500m but unless it is warm for the next couple of weeks might be wuss and do the 750m. Least I will be out in under 15 mins.
944fan said:
Anyone braved the open water yet? Some lakes seem are open but I can't imagine they are that warm at all. There is a swim series which starts on 30th April at Box End. Was thinking of doing the 1500m but unless it is warm for the next couple of weeks might be wuss and do the 750m. Least I will be out in under 15 mins.
I've been thinking about some OW swimming, but the the lake I swim at is 11ºC and the sea is 9.5ºC at the moment 
Only just got over ANOTHER bout of cold/viral infection (courtesy of my 2 year old daughter again) as well, so probably not the best idea to get involved in that!!! Think I'll leave OW for another month!!
Looking forward to getting back on the bike trainer and donning my trainers though I must say - 2 weeks of feeling well ropey makes you appreciate just being able to get out and do stuff
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