The Triathlon thread - Ironman, 70.3, Olympic, Sprint

[m444ttb]

Completed my second HIM distance tri yesterday at the Cotswold 113. Technically it was my first as the bike course used to be outside the tolerance allowed for the distance but regardless I knocked 18 minutes off my previous time from August to run in a fraction over 5 hours 17 minutes. I was pretty slow in transition for reasons I don't understand but other than that knocked 3 minutes off my previous swim, held the same average speed on the bike course (now 8k longer) and actually ran the whole of the run taking the time down by 30 minutes to 1:41. I think I could have pushed a little harder in retrospect but I was worried about detonating on the run again. I'd love to get to a sub-5 on the course, which I think could be do-able with some greater bike focus over the next year and pushing a bit deeper on the run. It doesn't seem that long ago that a half marathon in 1:41 was out of reach!

[944fan]

Nice work Mattb. 1:41 for a standalone half is good so to done one in the HIM is impressive.

[SHutchinson]

I've just entered the Bamburgh Castles sprint distance tri. It's not until Sept. 3rd. That's enough time to learn to swim 750m in the north sea surely?

I best get some pool time sorted PDQ.

[944fan]

SHutchinson said:

I best get some pool time sorted PDQ.

Get a coaching session, its all about technique. Also get in the sea beforehand if you can. Sea swimming is quite different to pool/lakes.

[matt-ITR]

944fan said:

Get a coaching session, its all about technique. Also get in the sea beforehand if you can. Sea swimming is quite different to pool/lakes.

Youtube is good if you are quite analytical yourself and able to appraise your own technique, but if a swim coach is near you then I would recommend a few sessions.
Do try open water, but don't be put off if your first OW swim ends up being a nightmare.

That happened to me and I started panicing that I wouldn't be able to do the event. A few swims later, things are far better and feeling more confident.

[ED209]

SHutchinson said:

I've just entered the Bamburgh Castles sprint distance tri. It's not until Sept. 3rd. That's enough time to learn to swim 750m in the north sea surely?

I best get some pool time sorted PDQ.

I am doing the 70.3 distance event on the same day. Ive never swam in the sea either but tried swimming in a wetsuit in a lake for the first time last week. It was fine.


Until i tried to stand up to get out, then i had about 10 minutes of stumbling around like i was drunk feeling very disorientated.. Not sure how i could ride a bike in such a state on the day.

I am going to try this at least once before the day (I'm not affiliated to the club mentioned though)
http://spanishcitytriathlon.co.uk/training/

Edited by ED209 on Wednesday 15th June 22:57

[matt-ITR]

ED209 said:

Until i tried to stand up to get out, then i had about 10 minutes of stumbling around like i was drunk feeling very disorientated.. Not sure how i could ride a bike in such a state on the day.

Did you use earplugs? I used to get that until I used earplugs.

[ED209]

matt-ITR said:

ED209 said:

Until i tried to stand up to get out, then i had about 10 minutes of stumbling around like i was drunk feeling very disorientated.. Not sure how i could ride a bike in such a state on the day.

Did you use earplugs? I used to get that until I used earplugs.

Nope but have been advised to wear some next time. It was an odd feeling, never felt it in a pool.

Can you recommend any suitable plugs?

[matt-ITR]

I've used everything from 3M foam plugs to the proper swimming ones and they all work fine.

[944fan]

ED209 said:

Until i tried to stand up to get out, then i had about 10 minutes of stumbling around like i was drunk feeling very disorientated.. Not sure how i could ride a bike in such a state on the day.

Cold can do this and the ear plugs may help. I swam in very cold water once and got so confused I thought I had swam in to another lake by mistake because I couldn't see the club house any more.

Also in the final 100m or so of the swim kick your legs harder to get the blood flowing around your legs, helps avoid the sudden rush of blood when you stand up.

[944fan]

Sea swimming is a little different to lakes. I found the salt water burned my throat which wasn't nice.

How you get on in the sea depends a lot on the conditions and a lot on your stroke. I am very tall with long arms and have a long smooth stroke. Works great in a pool and a calm lake, fking useless in a choppy sea.

Swingy arms work well in chop. If you are a smooth long stroker it can be worth shortening your stroke slightly in the sea to increase your turn over.

[944fan]

Taper time. Can honestly say I have never been so tired in my life, and I have two kids!

Ran 20km yesterday.

Need sleep, lots of sleep.

[m444ttb]

2.5 weeks until I start my 10 days run down. Can't wait, and I'm still on the up after an easy week at the end of the last block!

Does anyone happen to know whether Ironman offer 70.3 / full distance combo deals to get places filling up once they first open? Hoping there might be an Exmoor-Wales double if so. Anything to save a few £ off what will be a hefty price tag.

[matt-ITR]

Money off and Ironman does not go together in the same sentence!!

[anonymous-user]

matt-ITR said:

Money off and Ironman does not go together in the same sentence!!

Quite!

At the other extreme I've decided to treat myself to a sprint at Eton Dorney this weekend. 750/21/5. Just over an hour at threshold.

Not quite sure why I think that's treating myself. Hmm.

[bigandclever]

Did a 4km pool swim this morning. Providing I can have a kip and lunch in transition, I'm bang on target for next month

[briangriffin]

Having a really poor week for ironman Wales training this week, tired, lacking motivation and nursing a soor shoulder that has appeared from nowhere

Swimming is my major downfall and starting to think getting through the swim for me will be on sheer grit and will rather than anything approaching 'comfortable'. Can't swim today because of the shoulder but hoping to do the Olympic distances tomorrow on the training plan with a run on Sunday then and then back into it next week with some desire and will again fingers crossed.

I'm signed up for the long course swim but thinking of doing the 1.2 mile distance rather than the 2.4 now to give me some confidence rather than struggle or fail on the full distance. What do people think?

Any tips to remotivate too? I've hit that the wall at present I think

[944fan]

briangriffin said:

Having a really poor week for ironman Wales training this week, tired, lacking motivation and nursing a soor shoulder that has appeared from nowhere

Swimming is my major downfall and starting to think getting through the swim for me will be on sheer grit and will rather than anything approaching 'comfortable'. Can't swim today because of the shoulder but hoping to do the Olympic distances tomorrow on the training plan with a run on Sunday then and then back into it next week with some desire and will again fingers crossed.

I'm signed up for the long course swim but thinking of doing the 1.2 mile distance rather than the 2.4 now to give me some confidence rather than struggle or fail on the full distance. What do people think?

Any tips to remotivate too? I've hit that the wall at present I think

To be honest it sounds like you need a little break. IM Wales is still a long time away. A couple of days off will not impact your fitness but will allow some fatigue to subside. It will also let your shoulder recover. Take 2-3 days complete rest, eat well, sleep see how you feel. Don't try and make up the sessions you miss. Put a line through them and carry on.

I felt like this a week ago. Was so tired from training just couldn't be bothered. I went out for a 90km bike ride, I did't want to go, I went out, hated it and turned back and only did 30km. At one point I wanted to get off the bike and throw it in the ditch. It would have been more beneficial if I just didn't go at all. Took the next day off and dropped a couple of sessions this week.

Have you had any swim coaching? You sore shoulder could be down to bad technique. Either way some coaching will get you on the right track and will boost your confidence as well as improve your time.

It might be worth doing the shorter distance to build that confidence. A lot of people will be just "getting through" the swim. It is the shortest part of the race so don't beat yourself up about performing well. Just aim to get through it.

[m444ttb]

I'm having a similarly tired week. This is off the back of my easy week. I'm sure it's still the 4am start and fatigue from the half IM I did on 12th June. Binned off my long swim yesterday as I was so tired on the way home. Didn't swim Monday either as I found a massive rip in my wetsuit as I was packing it Sunday night.

[Dimski]

briangriffin said:

Having a really poor week for ironman Wales training this week, tired, lacking motivation and nursing a soor shoulder that has appeared from nowhere

Swimming is my major downfall and starting to think getting through the swim for me will be on sheer grit and will rather than anything approaching 'comfortable'. Can't swim today because of the shoulder but hoping to do the Olympic distances tomorrow on the training plan with a run on Sunday then and then back into it next week with some desire and will again fingers crossed.

I'm signed up for the long course swim but thinking of doing the 1.2 mile distance rather than the 2.4 now to give me some confidence rather than struggle or fail on the full distance. What do people think?

Any tips to remotivate too? I've hit that the wall at present I think

A day off, probably!

Long Course Weekend is only 2 weeks away, so you could do with a bit of a taper anyway; it is quite a hard event. If you're using Fink's book as a guide have a look at the taper period from wk28-30, and think about how you may reduce training for the run up to LCW.

Swim wise, I'd probably leave it until you're actually here, maybe even just decide depending how you feel after the first lap. If it's calm, sunny and you're feeling good you can make your way round safe in the knowledge that you've got the evening/night to recover before the bike. If it is windy, a bit choppy with a swell perhaps take it easy and stop after 1 lap. Should you do this you HAVE to let the stewards know of course, but I know people did that last year as it was quite a tough day. (So was the Ironman swim, so at least it would be good practise for the worst case!)

I'm based in Tenby and although winding down for Isoman (week before LCW) let me know if you're in the area and want to try a swim to recce (as best you can without the buoys) the course.

Speaking of which, Isoman. 7 mile swim, all good. 60ish mile bike, more than happy. 26 mile run... calf pull/strain has meant I haven't run for pretty much 2 months, and haven't run more than 12 miles this year. That is going to be tough. Fortunately I think I should finish the swim and cycle < 7 hours, so can take the run very steady. Looking forward to it. Almost.