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 13th June 2015
quotequote all
Is anyone taking part in the Bristol harbour side triathlon tomorrow? I'm doing the sprint race. Dreading the swim making me feel unwell (bottle of flat coke ready for the bike!) but at least 750m should let me settle into a rhythm. That's if I can turn off the competitive bit of my brain for it anyway! last time it resulted in 50% more effort for 0% gain in swim speed.

AlanMinium

2,135 posts

246 months

Tuesday 16th June 2015
quotequote all
Hi, I'm VERY new to this, and to fitness in general. Just looking for any advice as I start training.
My 16yr old and I are going to do the Abersoch sprint tri next summer (750m, 20km, 5km) so we are just setting out on the start of our training.
I'm over 40, over 20 stone and never done a massive amount of exercise although I am very active and have decent stamina.
I set myself a goal to cycle coast to coast this year, which I did last month and was a massive achievement for me.
This got me thinking about the Abersoch event. I enjoy swimming, but that's very different from being able to do it. I cant seem to breath and kick and swim all at the same time!
I think i'll be OK on the bike, and I've never run in my life.
Currently play squash once a week, 7 a side once a week, 40 mile ride once a week and just started swimming.
Any advice on training regime/techniques and what gear I need for the sprint tri?

anonymous-user

53 months

Tuesday 16th June 2015
quotequote all
Did Staffs 70.3 on Sunday. 5h 21m. Supposed to have been a fast flat course. Windswept lake, rolling bike and undulating run with a 3/4 mile rise on each of the three laps. Not super hard, but not fast and flat either. I got lost on the swim (really!) and swam the slowest I have ever swum (= I swam a lot bloody farther than the course distance!). Biked pretty well, but found the on/off efforts on the rolling terrain more sapping than steady state output. Run was quite tough, but pretty. The riser was a killer on lap one and got worse on laps two and three.

Hey ho. Next step the Marmotte, then Ruegen 70.3 in September!

944fan

4,962 posts

184 months

Tuesday 16th June 2015
quotequote all
AlanMinium said:
Hi, I'm VERY new to this, and to fitness in general. Just looking for any advice as I start training.
My 16yr old and I are going to do the Abersoch sprint tri next summer (750m, 20km, 5km) so we are just setting out on the start of our training.
I'm over 40, over 20 stone and never done a massive amount of exercise although I am very active and have decent stamina.
I set myself a goal to cycle coast to coast this year, which I did last month and was a massive achievement for me.
This got me thinking about the Abersoch event. I enjoy swimming, but that's very different from being able to do it. I cant seem to breath and kick and swim all at the same time!
I think i'll be OK on the bike, and I've never run in my life.
Currently play squash once a week, 7 a side once a week, 40 mile ride once a week and just started swimming.
Any advice on training regime/techniques and what gear I need for the sprint tri?
Gear wise you need the basics to start with: a bike (any old bike will do), some trainers, googles, shorts, t-shirt, helmet. You will also need a wetsuit (unless you are very brave and the Tri allows it). I would rent one for the race. A lot of OW swim venues also let you hire one for a few hours whilst you swim.

Running - I hope I am not being indelicate but I am assuming your 20 stone is not through vast amounts of muscle, but more the "relaxed muscle" kind? At that weight running is going to be hard on your joints. You will need to start with low mileage and build up slowly, add no more than 10% to your weekly mileage total. At this stage I wouldn't worry about speed work or anything like that. Just slowly build your mileage until you can comfortable cover 5K without stopping. Look at the Couch to 5K ( http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k....) plan as a good way to guide you towards that. There was a separate thread on here about that plan.

Cycling - Sounds like you have this covered. If the Tri is near you and the course is published I like to cycle the course a few times so it is familiar. I would just focus on getting some enjoyable miles on the bike done. Don't worry about a training plan for this. Just time in the saddle.

Swimming - the best way of improving this is to get someone to look at your stroke and identify the flaws and give you tips to fix them. You could join a masters swimming club or look for a private coach. I have a coach who does 1-2-1 swim clincs for £45 and they have been excellent.

Sounds like you need to work on your breathing. Make sure you are fully exhaling when your head is underwater. Then when you turn your head to breathe you can inhale and not have to exhale first. When you turn your head to breathe you want a split screen effect on your googles (i.e. one side above the water, one below). This ensures your head remains flat. Most beginning swimmers lift their head too much to breathe. This has two impacts. Firstly your head now creates massive drag, and lifting the head causes the legs to sink - more drag.

When kicking make sure you legs stay close together. You can work on some kick sets with a kick board. Also look up side-kick drill. It is a good way of developing a good flutter kick. I try to ensure my two big toes brush each other gently when kicking. This ensures they stay together. Legs that flay out when kicking is called a scissor kick and creates massive drag, its like opening a parachute behind you.

Look at the swim smooth website. http://swimsmooth.com/ There are loads of tips on there, including videos of the perfect stroke and ways to structure a training plan.

I would also recommend doing some skulling. Info should be on the swim smooth website. This really helps you get a "feel" for the water which is important for a good catch and pull through on the stroke.

Whatever you do with your swimming don't make the mistake a lot of people make which is to turn up and swim 30 mins non stop and then get out. You need a structured session with short intervals. This ensures your technique remains good. I would do some 400m repeats, so say 3/4 x 400m with 40-60 seconds rest. Then some 100m repeats at threshold pace (see CSS on Swim Smooth), e.g. 12x100m with 15-20 seconds rest. Then add some drills to each workout. Kick sets, skulling etc. A lot of training plans you get in Triathlon magazines seem to be obsessed with doing "pull" sets. This is doing front crawl but with a float between your legs and not pulling. I personal don't like these types of sets but they work for some people. They are supposed to help you focus on your pull without your kick tiring you out. I think getting a good flutter kick sorted is more important and I find swimming with a pull-buoy throws my balance off.

I assume at 750m your swim is Open Water? I strongly recommend getting some experience in Open Water first. There a plenty of places around you can go and do this. Swimming OW is very different to the pool and the cold can be crippling if you are not used to it. When in the OW practice your "sighting" to ensure you can at least swim in a relatively straight line. Some OW venues do coaching and swim clinics at them as well.

Good luck with it. Be warned it can become addictive and then it becomes expensive!




AlanMinium

2,135 posts

246 months

Tuesday 16th June 2015
quotequote all
What a brilliant reply. Loads of info for me to be going on with! Cheers

baxb

421 posts

191 months

Tuesday 16th June 2015
quotequote all
Greg66 said:
Did Staffs 70.3 on Sunday. 5h 21m. Supposed to have been a fast flat course. Windswept lake, rolling bike and undulating run with a 3/4 mile rise on each of the three laps. Not super hard, but not fast and flat either. I got lost on the swim (really!) and swam the slowest I have ever swum (= I swam a lot bloody farther than the course distance!). Biked pretty well, but found the on/off efforts on the rolling terrain more sapping than steady state output. Run was quite tough, but pretty. The riser was a killer on lap one and got worse on laps two and three.

Hey ho. Next step the Marmotte, then Ruegen 70.3 in September!
Nice work Greg, a mate also did this on Sunday & you were a lot closer to Mr Gomez than he was ! Seems to have been a few teething troubles with pre race faff/admin & a 90 min queue to leave at the end, but overall he enjoyed the event & a good location for it.

drgav2005

960 posts

218 months

Tuesday 16th June 2015
quotequote all
Greg66 said:
Did Staffs 70.3 on Sunday. 5h 21m. Supposed to have been a fast flat course. Windswept lake, rolling bike and undulating run with a 3/4 mile rise on each of the three laps. Not super hard, but not fast and flat either. I got lost on the swim (really!) and swam the slowest I have ever swum (= I swam a lot bloody farther than the course distance!). Biked pretty well, but found the on/off efforts on the rolling terrain more sapping than steady state output. Run was quite tough, but pretty. The riser was a killer on lap one and got worse on laps two and three.

Hey ho. Next step the Marmotte, then Ruegen 70.3 in September!
Great effort Greg - I'd be delighted with that! biggrin

drgav2005

960 posts

218 months

Tuesday 16th June 2015
quotequote all
AlanMinium said:
What a brilliant reply. Loads of info for me to be going on with! Cheers
Yep, top reply from 944fan! Some great advice there.

Only other thing to add would be to try and find a local triathlon club and get along to a few sessions. Brilliant that you will be training with your son - that will keep you both motivated. Good luck with the training and keep us informed on your progress! beer

Dimski

2,099 posts

198 months

Wednesday 17th June 2015
quotequote all
My first report from the Forest of Dean Tri last Sunday.

It was fairly small with 47 people finishing the Olympic distance, and 70 doing the Sprint. It was a lovely venue, Mallards Pike lake for the swim, a rather hilly cycle route on open roads, and the run course an out-and-back course through the woods.

I was in the first of 2 waves to start, probably about 20 or so of us. Visibility was quite poor, so the relatively few numbers in the waves was probably a good thing. The start was still a touch chaotic, and up to the first turn I must have swam into another fella 3 times before i got my sighting sorted, focused on not swimming sideways and gave him an extra metre or two. The course was a rectangle shape of which we were to do 3 clockwise laps. After the charge up to the first turn, it all settled and on the back straight I concentrated on relaxing and lengthening my stroke to keep my speed but conserve some energy; it actually resulted in me dropping him and pulling ahead. So, rather unexpected, and under no illusion that i would stay there, but it felt bloody brilliant to be first out of the water and into transition.

It might have been better if I could have followed someone else in, as I was a confused mess in transition, taking about 4 minutes to get myself sorted for the bike and out onto the course. While the two people I left transition with left me behind, I think only one other passed me on the first lap (2 for olympic, 1 for sprint) and I didn't feel like I was pushing it too hard... until the second lap. As I came past the entrance, many of the sprint people were just leaving, and I started passing them. This gave the adrenaline quite a kick, and as I figured that even if knackered i could just do the run steady, I pushed it on the second lap, focusing on catching and passing the next cyclist I could see. I realised after that I'd actually caught and passed a few of the people who had come out of transition ahead of me, and ended up swapping places on the second half of the second lap a few times with a chap who I think I'd left transition with. We again came into the second transition together, where he gave me a, "Cracking bike there fella" as he passed me to rack his bike.

Out and onto the run, and I confess I knew I'd overdone it a bit on the bike. I knew I could complete it, and just set a target of making sure I did not walk any of the run. Having had a much stronger bike than I'd expected, I knew I couldn't do a lot on the run, but it was only on the return leg when a few runners started passing me. I think 5 or 6 chaps went past, but i did manage my target of no walking, and made it to the finish.

Felt absolutely great, loved the feeling in the water (expected) and the bike (surprised), knew the tough feeling run was my own fault, and what an enjoyable experience. I'm almost looking forward to the Ironman now!

Due to the two waves, and the fact that the Sprint and super sprints were all finishing at the same point meant i had no idea where I actually finished at the time, but regardless, what an enjoyable day.

Results - I finished 15th from 47.
Swim - 23m
Cycle - 1hr26m
Run - 53m

Total time including my muddled transitions - 2:48. The winning time was 2:26.

drgav2005

960 posts

218 months

Wednesday 17th June 2015
quotequote all
Excellent effort Dimski! Which IM are you doing?

Dimski

2,099 posts

198 months

Wednesday 17th June 2015
quotequote all
drgav2005 said:
Excellent effort Dimski! Which IM are you doing?
Wales. I'm following Fink's book as recommended by you and Greg in December. It's building nicely, although I'll admit I've been struggling with various strains and pains for the last month. Most recently some pain in the hips, which seems to be a little tendon irritation. Overall though I've been quite pleased at how smoothly it has been going. I hope that's not famous last words!

I work in Tenby and live in Narberth, it had to be my local one. smile

anonymous-user

53 months

Wednesday 17th June 2015
quotequote all
Hmm - describe the pain in the hips. I have some knowledge/experience in that area...

Dimski

2,099 posts

198 months

Thursday 18th June 2015
quotequote all
Greg66 said:
Hmm - describe the pain in the hips. I have some knowledge/experience in that area...
It mainly flared up when running downhills, and in spite of an easier week leading up to last Sunday's Triathlon was not improving.

Outside/front of the hip, and would twinge often, if anything more so later in the day afterwards. I've visited my local Physio who described the Bursae and tendons in the hip (I couldn't name them now), recommended a few stretches and ice pack, and I've cut out the running for a few days. He wasn't concerned, just suspected that I've annoyed a tendon with overuse.

I'm hoping to cycle tomorrow, and will perhaps try a careful run on Friday.

whatleytom

1,272 posts

182 months

Thursday 18th June 2015
quotequote all
Well done Dimski!

After the podium at Outlaw Half Relay, a friend now wants to do London Olympic Relay so am entered for that. I think he thinks another podium is on the cards redface

Good excuse for a 40k TT on closed roads at least!

anonymous-user

53 months

Thursday 18th June 2015
quotequote all
Dimski said:
It mainly flared up when running downhills, and in spite of an easier week leading up to last Sunday's Triathlon was not improving.

Outside/front of the hip, and would twinge often, if anything more so later in the day afterwards. I've visited my local Physio who described the Bursae and tendons in the hip (I couldn't name them now), recommended a few stretches and ice pack, and I've cut out the running for a few days. He wasn't concerned, just suspected that I've annoyed a tendon with overuse.

I'm hoping to cycle tomorrow, and will perhaps try a careful run on Friday.
Around where your TFL muscle is?

Dimski

2,099 posts

198 months

Thursday 18th June 2015
quotequote all
Greg66 said:
Around where your TFL muscle is?
Yes, around there.

anonymous-user

53 months

Thursday 18th June 2015
quotequote all
Dimski said:
Yes, around there.
Hmm. Have had some of that. Freeing it up: a cricket ball or similar; roll around on the floor with the ball under the TFL and your weight on top of it. Eye watering, but frees it up.

In my case the cause was diagnosed as a weak/non-firing glute medius. The TFL takes over a hip stabiliser, allowing the glute med to become lazier, and the TFL stronger, and so it goes on. Ultimately though one muscle what ought to be doing the lion's share of stabilising has its feet up and the other, which ought not, is working overtime. Lots of 'net resources available to work your glute meds, which are pretty fundamental full stop to his stability whilst running. Well worth doing some in any event. Good luck!

drgav2005

960 posts

218 months

Thursday 18th June 2015
quotequote all
Dimski said:
Wales. I'm following Fink's book as recommended by you and Greg in December. It's building nicely, although I'll admit I've been struggling with various strains and pains for the last month. Most recently some pain in the hips, which seems to be a little tendon irritation. Overall though I've been quite pleased at how smoothly it has been going. I hope that's not famous last words!

I work in Tenby and live in Narberth, it had to be my local one. smile
Hopefully the weather will be a bit kinder to you this year than last - the sea swim was pretty 'interesting' according to a couple of folks I know who competed last year!!! Hope the hips free up and the training continues to go well beer

m444ttb

3,160 posts

228 months

Tuesday 30th June 2015
quotequote all
Third tri and another step up in distance to Olympic. Managed 2:40, which I'm pretty happy with given the swim was 35 mins. Hopefully over the next 12 months I can knock 5 mins from the swim, a few from the bike and, if I don't get a horrendous stitch this time, a few more on the run by running to my potential. Think I lost c.2 mins to the stitch this time and I'm pretty sure the cause was drinking too much and /or too late on the bike.

drgav2005

960 posts

218 months

Monday 13th July 2015
quotequote all
Well, it's taper week. Not sure how that happened! Will be at the start line of IM Switzerland on Sunday. Training on the bike and the run has gone pretty well this year, managed to complete the Knight of Sufferlandria challenge in February and really enjoying my running at present. Swimming has been a disaster zone - either tore my rotator cuff (physio's diagnosis) or impinged the bursa (surgeon's diagnosis) 14 weeks ago and haven't been able to swim since. I'm hoping that Zurich will be a wetsuit swim but the water temp is perilously close to 24.5C. To be honest, I'm hoping just to get round the swim and then I'll start my race on the bike and run. Anyone else going over to Zurich? If do, Good Luck and hope to see you there - I'll be number 1506 biggrin

Best of luck to IM UK entrants this weekend too beer