The Triathlon thread - Ironman, 70.3, Olympic, Sprint

The Triathlon thread - Ironman, 70.3, Olympic, Sprint

Author
Discussion

m444ttb

3,160 posts

228 months

Saturday 30th July 2016
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Get some socks you can get on in a few seconds. Took me ages to find some. Couldn't even tell you what they are, just something I picked up in DW Sports.

Jacobyte

4,718 posts

241 months

Saturday 30th July 2016
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944fan said:
One problem I have is no socks. On the bike its fine but in my running shoes I have custom orthotics. They have perforated tops but they have a plasticy finish and are a sweat machines. Any tips? Seems like I need a very slim absorbent layer on top.
I put bodyglide onto the inner edges of my cycling and running shoes, the fleet slip in nice and quickly, as there's also some residual bodyglide on my arch and ankles from where I pull the wetsuit off.

ED209

5,740 posts

243 months

Saturday 30th July 2016
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Second sea swim today in preparation for the Bamburgh half iron distance in sept, my first attempt was maybe drills to get used to swimming in the sea. I was fairly pleased with todays effort at Tynemouth even though there was a little bit of a roll on. The Mrs had a little bit of a panic on getting in the sea but she was fine after 5 mins. A friend cam with us and swam in his speedos, absolutely mental! He was shivering like nothing i have ever seen after 40 mins though!

Dimski

2,099 posts

198 months

Saturday 30th July 2016
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Alpe D'Huez, completed. Just. 10 hours, 44 mins.

It is mind blowing. I'd done plenty of hills in training, but was not as prepared as I thought. Strava says 14,200 feet climbing, Garmin said 12,000. I still got through it somehow. The scenery... Oh my word!

ED209

5,740 posts

243 months

Saturday 30th July 2016
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Dimski said:
Alpe D'Huez, completed. Just. 10 hours, 44 mins.

It is mind blowing. I'd done plenty of hills in training, but was not as prepared as I thought. Strava says 14,200 feet climbing, Garmin said 12,000. I still got through it somehow. The scenery... Oh my word!
Sounds good, how many miles is that elevation over?

Dimski

2,099 posts

198 months

Sunday 31st July 2016
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ED209 said:
Sounds good, how many miles is that elevation over?
75.

I didn't find the climbs particularly hard, but they were quite long. Also, by the time we got to the Alpe D'Huez hairpins, we'd already done (according to Strava) circa 9,000 feet, so I'll admit I found that hard going. I'll aim to do a bit more of a report later, as now I've got the Tenby 10k in about an hour's time, I need to get moving!

944fan

4,962 posts

184 months

Sunday 31st July 2016
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Dimski said:
75.

I didn't find the climbs particularly hard, but they were quite long. Also, by the time we got to the Alpe D'Huez hairpins, we'd already done (according to Strava) circa 9,000 feet, so I'll admit I found that hard going. I'll aim to do a bit more of a report later, as now I've got the Tenby 10k in about an hour's time, I need to get moving!
Psycho :-)

Dimski

2,099 posts

198 months

Tuesday 2nd August 2016
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944fan said:
Psycho :-)
Thanks. smile I was treating it as a recovery run... until the start. A PB (actually my first standalone 10km) of 51 mins. hehe

So, Alpe D’Huez… what to say?

I arrived out a week and a day before the event giving me enough time for a good holiday, and time to prepare and have a good scout of the route. I am lucky, I have family based out in Alpe D’Huez; ever since I heard about the Tri there it was on my list to go.

Since early in the year I’d been deliberately doing hilly routes in training and so thought I was fairly well prepared for it. My final long cycle run before leaving was my biggest disaster to date, there was a rain shower (not forecast) after a dry spell as I was leaving and about 5 miles in the bike slid out from underneath me, resulting in some ‘skin regeneration’ on my calf, hip, forearm and tricep. Ouch. I suppose my first crash was inevitable…

Bike fixed by my local bike shop, nothing seriously broken, all stuff into the car and out we went.

The day after we arrived I went out to recce the bike course, cycling down to Lac Verney and on to the course. Wow. Baptism by fire. Just two water bottles, no where to re-fill and no purification tablets to do so from mountain streams. Also, it was 35 degrees in the valleys, the back of the course and second climb up to the Col D’Ornon was brutal. In fact, I decided that as the event was only a week away I would not attempt the Alpe D’Huez hairpins and called for a lift from Bourg. Still, as it was it was a 77 mile, 11,681 ft (according to Strava) ride, I figured that was enough. Two days later I rode down to the Lac Verney, took the road back to Bourg and did the hairpins fresh. No serious problems and thought I should be ok for the tri itself. The rest of the week I did some swimming, and a couple of laps of the run course but spent most of it just doing holiday stuff with the girlfriend and her daughter.

The day came, lucky enough to get a lift down from my Dad, bike racked, run bag dropped off (They take it to Alpe D Transition for you), wetsuit on, two hats, and ready to go. Lac Verney is stunning, set with a mountain backdrop. This does mean meltwater; it did feel a touch chilly! I usually train in the sea, so no real problem but it was noticeable. The start kicked off, and after the usual bit of fuss the swim settled down for two laps, 1.1km each. I’d expected the swim to go fairly well and indeed I came out of the water in 92nd place at about 35 mins. Perfect. Now, through transition and out onto the bike.





I took it steady down to the turn off before the first big climb, a 15km 1000 metre ascent up to the Grand Serre. I was quite concerned, it was hot and while I decided to save the legs as much as possible and just spin my way up in my easiest gear my heart rate remained high, giving me a couple of concerns about the distance to go. Lots of people overtaking me but many breathing hard and after the recce I knew how far there was to go so didn’t worry or react. Then, about a third of the way up the climb... rear wheel felt funny… familiar feeling… oh, this isn’t good! Puncture. I lost 10-15 mins changing it and it really destroyed my enthusiasm. I stopped at the feed station, topped up the tyre but did feel demotivated and thought about whether I would make it to the end of this one. Telling myself just to make it to the end of the bike I got back on board and enjoyed the descent, until a road closure and diversion meant an extra 5km (also on my recce, so at least I knew about it!) and more climbing. The second climb was tough, the temperature was stifling, heart rate still far too high and I couldn’t get the doubts out of my head. At least with the benefit of the recce I was able to enjoy the descent, carrying quite a bit of speed, overtaking a few and only overtaken once by a fella who must have been local judging by his speed.

Now, into Bourg and ready for the final climb, the Alpe D’Huez hairpins. I knew they’d be tough, according to Strava we’d already climbed 9,000 feet and the temperature was still high, I’d guess near 30. Right at the bottom a bloke called across the road asking how I was, to which I replied, “Not bad… just maybe feeling a touch of cramp… speaking of which!” And I was off the bike stretching my legs. Oh dear, not yet at the first hairpin… more doubts about completing! Man up, get back on the bike and just keep going. Every couple of hairpins I stopped, had a breather, then back on the bike and keep going.



It took over 1.5 hours to do the hairpins and got a little bit of a pickup as I passed my family & partner near transition giving me a little cheer. Transition less so, it seemed like I was the last to arrive as it looked just about full. Normally I do well in the swim, lose some places on the bike but still arrive to an empty(ish) bike park, then go backwards on the run. Quite worrying to be starting the run so far back.

Having got this far there was no way I was not going to give the run a go, but I felt dead and found I had to walk the hills. Although I find Polar’s heart rate zones a bit funny, it said that of the 7 hours on the bike, I’d spent 4hrs 40 mins in Z4 above 152bpm, and I could feel it. While the legs were strong, the rest of me didn’t feel good and I was content to just walk the hills. Still felt boilng hot and was a little concerned about that, it was the first time I’ve done any form of long event in temperatures like that. Halfway through lap 2 I stuck my head under a tap at one of the feed stations; it was mighty good! Felt someone else come alongside and assumed it was a fellow competitor, glanced over and it turned out to be a photographer. Might have been a funny shot but I’ve been unable to find it.

Oh well, I knew I’d get through it by this stage, and while a bit disappointed not to do a bit better on the bike I was delighted when I was finally able to turn right and head to the finish. 10 hours, 44 mins, but I made it to the end! smile



Forget the time, this is an incredible event. The scenery and cycle route make it, IMO, a bucket list tri. Will I be back next year? – Probably. I’ll need to lose a couple of stone and double or triple the hill work; the Alpe D’Huez climb and I have unfinished business.

Pictures from Photo Breton

944fan

4,962 posts

184 months

Thursday 4th August 2016
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Great write up Dimski. Looks like an amazing event and the scenery is unbelievable. That lake looks very refreshing!

Those climbs on the bike would kill me on their own!

I've got the Stewartby Lake Standard in just over a week. Supposed to be a very fast and flat course which will suit me.

I had a bit of an epiphany about my training. I realised I was driving to the middle of the road on all sessions. My easy LSD type workouts I was doing a little too fast and i wasn't trying hard enough or giving up on intervals. Now eased off on the aerobic workouts and am wringing myself on the interval stuff

sammyboy

394 posts

208 months

Thursday 4th August 2016
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Currently in the last few crucial weeks of training of IM Wales. This will be my first full distance and second ever triathlon.

However as well as the training is going and feel I am ready to take the course on now, Im eating so much garbage and my diet has gone to pot! I actually think I have put fat on around my belly and im very slim at 6ft3 and 74kg. I have no self control over the food im eating, the amount of bread is rediculous especially as this time last year I had completeley cut it out of my diet.

I think a change of jobs and the access to good food vendors near work doesnt help. I really need to prepare and think about my meals better!




johnwilliams77

8,308 posts

102 months

Thursday 4th August 2016
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Has anyone got any experience of being hit by cold/flu in the weeks coming up to an event. If so, how much did it effect your training? (my run is in sept) and I have been sick for just over a week now frown

944fan

4,962 posts

184 months

Thursday 4th August 2016
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johnwilliams77 said:
Has anyone got any experience of being hit by cold/flu in the weeks coming up to an event. If so, how much did it effect your training? (my run is in sept) and I have been sick for just over a week now frown
Is it a cold or is it flu? If you are not sure if its flu then its a cold. Flu will confine you to bed. You can train on a cold but often its not worth it. The neck rule should be applied, cold above the neck ok to train, below rest. You should get over a cold in a few days so a couple of days res will do you good rather than a negative impact. Anymore than 3 days off and you will begin to lose fitness but this will be slow.

The important thing is when you come back to training not trying to cram in the sessions you missed. This will achieve nothing and possibly make you sick or injured. If you feel like you have missed a lot of training you can do a "crash" week, but google and read up that before trying it. Joel Friel has advice on his blog. I saw some advice to wait till you feel better, then wait an additional day.

If its flu it can make you feel st for a few weeks after. You might find you lose power/pace/strength. This just could be additional fatigue and not a loss of fitness.

You can't do anything about it now. Just rest, drink lots of water, eat well and return to training when you can. The longer you have off the more you need to ease back in.


johnwilliams77

8,308 posts

102 months

Thursday 4th August 2016
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944fan said:
Is it a cold or is it flu? If you are not sure if its flu then its a cold. Flu will confine you to bed. You can train on a cold but often its not worth it. The neck rule should be applied, cold above the neck ok to train, below rest. You should get over a cold in a few days so a couple of days res will do you good rather than a negative impact. Anymore than 3 days off and you will begin to lose fitness but this will be slow.

The important thing is when you come back to training not trying to cram in the sessions you missed. This will achieve nothing and possibly make you sick or injured. If you feel like you have missed a lot of training you can do a "crash" week, but google and read up that before trying it. Joel Friel has advice on his blog. I saw some advice to wait till you feel better, then wait an additional day.

If its flu it can make you feel st for a few weeks after. You might find you lose power/pace/strength. This just could be additional fatigue and not a loss of fitness.

You can't do anything about it now. Just rest, drink lots of water, eat well and return to training when you can. The longer you have off the more you need to ease back in.
Thanks for the reply
Good point - its definitely a cold. I have been able to move about and go to work although its been difficult to concentrate and have had a temperature. I am now looking at 9/10 days with no training and I am still coughing/blowing my nose heavily today although I feel like its on its way out.
I am gutted but such if life and there's always another race.

944fan

4,962 posts

184 months

Thursday 4th August 2016
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johnwilliams77 said:
Thanks for the reply
Good point - its definitely a cold. I have been able to move about and go to work although its been difficult to concentrate and have had a temperature. I am now looking at 9/10 days with no training and I am still coughing/blowing my nose heavily today although I feel like its on its way out.
I am gutted but such if life and there's always another race.
You still have a month till September, so you will get some fitness back. Its annoying. I missed the Consiton swim last year because of an eye infection. Was annoying abd £100 entry fee down the drain.

Doesn't help you now but start of the year I had a blood test. My Vit D was low and they gave me a mega dose. I have also made the most of the sun. Since then I haven't been ill at all whereas before I was always ill with something. Anything the kids brought home from school I would catch.

esuuv

1,306 posts

204 months

Friday 5th August 2016
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Anyone doing the london tri this weekend?

My 4th or 5th I think and the first time i've managed to get the Westminster route on the bike - will need to see if I remember how to ride my TT bike as its been strapped to my turbo for way too long.

SHutchinson

2,040 posts

183 months

Friday 5th August 2016
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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.
Since the 14th June I've gone from coughing and spluttering trying to swim 25m in a pool to swimming 1.5 miles in Ellerton Lake fully wetsuited up. If I could get my stupid legs to kick properly I might even do it relatively quickly some day!

Yet to tackle a swim in the North Sea, but I've got a month to go before the tri.

Rich_W

12,548 posts

211 months

Saturday 6th August 2016
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esuuv said:
Anyone doing the london tri this weekend?

My 4th or 5th I think and the first time i've managed to get the Westminster route on the bike - will need to see if I remember how to ride my TT bike as its been strapped to my turbo for way too long.
All I ever wanted from that event was a pic from the Sportcam people at the turn around point with Big Ben in the background

(like this. whoever it is laugh)



But every year there was never a photog down there as I was always in one of the earliest waves. frown

London was my first in 2010 (Sprint Tower Bridge route) and by the time I got to my last in 14. I had gone right off it. The swim tastes ste. The bike is full of drafters (one guy drafted me from Blackfriars to Westminster and back to Billingsgate. Despite me giving him evils and slowing and speeding up! The passing marshalls didn't give a st!) and people who wobble about too much (I took avoiding after someone veered across left to right, and nearly had a head on with someone coming the other way!) and the run course changed 2012 ish and takes you past the bins for the Chinese restaurant.

Hardly a premium event! But then you could argue that Blenheim, Windsor and anything at Dorney are not exactly brilliant for the athlete.



Tot he guy talking about colds. I genuinely recommend some form of multivitamin supplement when training for a specific event. I use the Centrum Sport ones, but others are available.

944fan

4,962 posts

184 months

Sunday 7th August 2016
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Rich_W said:
Tot he guy talking about colds. I genuinely recommend some form of multivitamin supplement when training for a specific event. I use the Centrum Sport ones, but others are available.
Some recent studies/articles have suggested that this might not be a good idea. Huge amounts of VitC and others can create a huge anti-inflammatory effect in the body which can blunt the adaptions made due to exercise.

johnwilliams77

8,308 posts

102 months

Sunday 7th August 2016
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944fan said:
Rich_W said:
Tot he guy talking about colds. I genuinely recommend some form of multivitamin supplement when training for a specific event. I use the Centrum Sport ones, but others are available.
Some recent studies/articles have suggested that this might not be a good idea. Huge amounts of VitC and others can create a huge anti-inflammatory effect in the body which can blunt the adaptions made due to exercise.
I got the centrums today!

Rich_W

12,548 posts

211 months

Sunday 7th August 2016
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Well I took them for 3 months (1 a day) whilst training for an IronMan. And I didn't get ill. Which was why I did it. When you ramp up your training volume, inevitably you are more susceptible to colds and the like.

As ever, your mileage may vary.