The Triathlon thread - Ironman, 70.3, Olympic, Sprint

[Gargamel]

Fergie87 said:

Gargamel said:

I feel like this doesn’t have enough bike.

Bike is most of the time and biggest impact, decent aero position and the ability to hold an average on a closed road of above 30 Kmh is very useful. Invest a bit longer in some road biking, climbs and descents and critically some long grinds into the wind in a high ish gear,

My best effort for the 180km was at 27 kmh with a total incline of 1200m so fairly flat from what I've seen. My problem is I'm not hugely confident at steep declines and tend to hold the brake, I'm also slow on long inclines. The wind is what I'm used to, where I live it is permanently windy, just not a great of gradients around. I actively have to search for hills and plan the route to utilise them.

That's a pretty solid start 27km/h is pretty strong, getting to a six hour bike leg is a massive psychological step, breaking down the effort for an IM.

This is where Zwift and TTs aren't so good - basic bike handling. Getting out in the wind and on the descents is all part of the training. Good to do a couple of brick sessions too, like 100k on the bike and then a 10k run.

I didn't do a lot of cross training in the gym, this was a definite mistake for me, I did plenty of miles but virtually no strength training or flexibility, that was for sure an error - if I was doing it again I would put at least three flex / strength sessions in over my 14 day schedules.

(also don't use 7 day schedules - try 10 day or 14 days - that way you can have one long session at each discipline and recover)

[Smitters]

Gargamel said:

(also don't use 7 day schedules - try 10 day or 14 days - that way you can have one long session at each discipline and recover)

Agreed. Provided your life supports it, I far prefer 10 days than 7.

I did type a reply and them managed to lose it re, needs more bike, but in essence, yes, fair point. Habitual brick runs are probably a good thing too, but I do always think of the off season as foundation laying and so it needs to be as accessable as possible or you just don't do it.

Talking of Zwift - I found it a great environment to test and get used to TT positions because if you can do 60mins on a static trainer, you can do the same on the road, But, as mentioned - handling suffers with too much indoor training. Mtb is excellent for a bit of bike handling improvement too - you slide a lot more and at lower speed, so poo doesn't come out when it happens. Burping a tubeless tyre down to 20psi mid-corner when on the aerobars gave me a bit of a fright.

[Fergie87]

Gargamel said:

That's a pretty solid start 27km/h is pretty strong, getting to a six hour bike leg is a massive psychological step, breaking down the effort for an IM.

This is where Zwift and TTs aren't so good - basic bike handling. Getting out in the wind and on the descents is all part of the training. Good to do a couple of brick sessions too, like 100k on the bike and then a 10k run.

I didn't do a lot of cross training in the gym, this was a definite mistake for me, I did plenty of miles but virtually no strength training or flexibility, that was for sure an error - if I was doing it again I would put at least three flex / strength sessions in over my 14 day schedules.

(also don't use 7 day schedules - try 10 day or 14 days - that way you can have one long session at each discipline and recover)

I'd love to break 6hrs on the bike and this is my goal for next year. It has to be reasonably comfortable too, with the marathon after. I've had to do quite a bit of strength training due to ideintifying imbalances while building up distance. I'll focus on this more over winter.

This year I did 7 day schedules in 8 week blocks with 1 week dynamic recovery between blocks. I was getting very tired at the end so will definitely take the 2 week schedule idea on board.

[Fergie87]

Smitters said:

Agreed. Provided your life supports it, I far prefer 10 days than 7.

I did type a reply and them managed to lose it re, needs more bike, but in essence, yes, fair point. Habitual brick runs are probably a good thing too, but I do always think of the off season as foundation laying and so it needs to be as accessable as possible or you just don't do it.

Talking of Zwift - I found it a great environment to test and get used to TT positions because if you can do 60mins on a static trainer, you can do the same on the road, But, as mentioned - handling suffers with too much indoor training. Mtb is excellent for a bit of bike handling improvement too - you slide a lot more and at lower speed, so poo doesn't come out when it happens. Burping a tubeless tyre down to 20psi mid-corner when on the aerobars gave me a bit of a fright.

I was regularly doing bricks and actually found I was a better runner after a zone 2 cycle than on fresh legs. I cut these out 3 weeks before race day and don't intend on going back to them until after September. I've always thought of them as the biggest opportunity for injury.

I don't have a tt/tri bike and got my first road bike in December. I've always had mountain bikes not used them regularly but still feel far more comfortable on them downhill and at speed. How long does it take to get used to it enough to not be worried about sliding out in wet weather and going over 40kmh?

[Smitters]

Fergie87 said:

I don't have a tt/tri bike and got my first road bike in December. I've always had mountain bikes not used them regularly but still feel far more comfortable on them downhill and at speed. How long does it take to get used to it enough to not be worried about sliding out in wet weather and going over 40kmh?

For me, never. I'm always worried. Our roads are potholed nightmares, so adding in wet weather, cars etc. just makes it unpleasant. Silver lining is I try to recover and relax as much as possible, do 7/10th on a descent and get to the bottom, then pick things up. Hard to finish a race if you've gone 11/10ths down a hill and punched a hole in a hedge... plus it's only a hobby. I don't need to explain to my boss why I need two weeks off because I minced myself doing something dumb.

[Randy Winkman]

Lucy Charles-Barclay wins "Ironman" in Hawaii. Brilliant.

https://www.bbc.co.uk/sport/triathlon/67114996

There's already a short highlights on Youtube.

[dangerousB]

Randy Winkman said:

Lucy Charles-Barclay wins "Ironman" in Hawaii. Brilliant.

https://www.bbc.co.uk/sport/triathlon/67114996

There's already a short highlights on Youtube.

Sure was. Fantastic performance.

[Bairn]

Just getting into this sport after a year of mostly running training. Some occasinal cycling and have also completed a Duathlon.

Any tips/resources or anything else that can help a novice? I have a decent base fitness level and have joined my local club, so will be heading along there to learn from proper coaches.

I think the biggest challenge for me will be the swimming element. I hope to one day complete and Ironman distance triathlon, but that is a while off!

[Randy Winkman]

Bairn said:

Just getting into this sport after a year of mostly running training. Some occasinal cycling and have also completed a Duathlon.

Any tips/resources or anything else that can help a novice? I have a decent base fitness level and have joined my local club, so will be heading along there to learn from proper coaches.

I think the biggest challenge for me will be the swimming element. I hope to one day complete and Ironman distance triathlon, but that is a while off!

My advice is to learn to swim properly. I know that many dismiss that because swimming only ever takes up a small part of the overall time for the event. But I think it's more important than that; being one of the ones at the start that feels in control and confident is a great way to start the event.

I learned to swim aged 23 and it will always be a proud achievement for me.

[Bairn]

Randy Winkman said:

Bairn said:

Just getting into this sport after a year of mostly running training. Some occasinal cycling and have also completed a Duathlon.

Any tips/resources or anything else that can help a novice? I have a decent base fitness level and have joined my local club, so will be heading along there to learn from proper coaches.

I think the biggest challenge for me will be the swimming element. I hope to one day complete and Ironman distance triathlon, but that is a while off!

My advice is to learn to swim properly. I know that many dismiss that because swimming only ever takes up a small part of the overall time for the event. But I think it's more important than that; being one of the ones at the start that feels in control and confident is a great way to start the event.

I learned to swim aged 23 and it will always be a proud achievement for me.

cheers Randy. Feels like good advice. I haven't swam much in my adult life but I can 'swim'. Reckon learning to swim properly/efficently will be a challenge but one I am looking forward too.
Any resources you would recommend? I have just purchased a book called 'swim smooth' as it was recommended.

[Scabutz]

Bairn said:

Randy Winkman said:

Bairn said:

Just getting into this sport after a year of mostly running training. Some occasinal cycling and have also completed a Duathlon.

Any tips/resources or anything else that can help a novice? I have a decent base fitness level and have joined my local club, so will be heading along there to learn from proper coaches.

I think the biggest challenge for me will be the swimming element. I hope to one day complete and Ironman distance triathlon, but that is a while off!

My advice is to learn to swim properly. I know that many dismiss that because swimming only ever takes up a small part of the overall time for the event. But I think it's more important than that; being one of the ones at the start that feels in control and confident is a great way to start the event.

I learned to swim aged 23 and it will always be a proud achievement for me.

cheers Randy. Feels like good advice. I haven't swam much in my adult life but I can 'swim'. Reckon learning to swim properly/efficently will be a challenge but one I am looking forward too.
Any resources you would recommend? I have just purchased a book called 'swim smooth' as it was recommended.

Swimming is always the hardest for people with no swim background because technique is going to be the limiting factor, most people wont make big gains changing their running or cycling technique but can with swimming.

The best thing to do is have some who knows what they are doing to look at your stroke. When I start with Tri I could swim about two lengths, and would be knackered. Had a few 121 sessions with a coach and with some hard work was comfortably swimming under 6 mins for 400m.

If you are anywhere near MK I can recommend someone

[Bairn]

Scabutz said:

Swimming is always the hardest for people with no swim background because technique is going to be the limiting factor, most people wont make big gains changing their running or cycling technique but can with swimming.

The best thing to do is have some who knows what they are doing to look at your stroke. When I start with Tri I could swim about two lengths, and would be knackered. Had a few 121 sessions with a coach and with some hard work was comfortably swimming under 6 mins for 400m.

If you are anywhere near MK I can recommend someone

Sounds a worthwhile exercise getting some 121 swim coaching then!
I am a fair bit bit further north than MK but thanks anyway for the suggestion

[Ben Jk]

I can recommend a swim coach in the Liverpool area if that helps anyone. I would 100% recommend some swim coaching and/or join a triathlon club.

Swimming is 80% technique. It’s amazing the difference a few tweaks and some guidance makes.

Edited by Ben Jk on Wednesday 1st November 16:48

[Randy Winkman]

I agree that a few lessons with a human are a good idea. I had half a dozen with a small group in the "kids" pool at a local public sports centre.

[Bairn]

Thanks for the tips folks

[Bairn]

Funny reading back those previous posts.....
I've went from hardly being able to swim 25M without dying to now swimming comfortably 2:00/100M in the space of a few months.
I have went from swimming <800M in a club swim session to now swimming 1800-2000M in the club sessions depending on how much coach interference there is in the session.
While still a long way to go, I am happy with the progress.

I have just booked my first triathlon, which is in June this year....... The Lakesman Half - I will see you soon.

I will probably do some shorter stuff before then to plan race nutrition/get a feel for transitions etc... but not booked anything else yet.

[redback911]

Bairn said:

I have just booked my first triathlon, which is in June this year....... The Lakesman Half - I will see you soon.

I will probably do some shorter stuff before then to plan race nutrition/get a feel for transitions etc... but not booked anything else yet.

The Lakesman is one of my local events. Its well run and the support is excellent. It might be worth a weekend trip up to The Lakes to recce the bike and run course, and get some OW experience.

If you fancy something more adventurous later in the year, check out the Helvellyn Triathlon (September).

[M1AGM]

Bairn said:

Funny reading back those previous posts.....
I've went from hardly being able to swim 25M without dying to now swimming comfortably 2:00/100M in the space of a few months.
I have went from swimming <800M in a club swim session to now swimming 1800-2000M in the club sessions depending on how much coach interference there is in the session.
While still a long way to go, I am happy with the progress.

I have just booked my first triathlon, which is in June this year....... The Lakesman Half - I will see you soon.

I will probably do some shorter stuff before then to plan race nutrition/get a feel for transitions etc... but not booked anything else yet.

Congratulations on booking your first race! My advice would be to not overthink it and enjoy the occassion at a pace you are happy with. Regarding the swimming, dont forget you will have some additional help from your wetsuit in the open water that you dont get in a pool, and I'd always suggest starting at the back for the swim, especially on your first one, so you dont get swam over by the rest of the field (which can be rather unnerving). I never bothered with nutrition during the racing other than energy drink/fluids intake, always found it unnecessary. If you are up in the Yorkshire region I would recommend the Black Sheep Tri out of Ripon racecourse as a friendly one to do, or the Blenheim sprint down south is a nice day out in a great venue also. Best of luck.

[Ben Jk]

Anyone else doing Outlaw Notts Half in May?