The Triathlon thread - Ironman, 70.3, Olympic, Sprint
Discussion
944fan said:
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.
I've had some swim coaching so not so sure its bad technique although i'm definitely not the fastest or most comfortable swimmer in the world. It is what I'd call my 'bad shoulder' from an old rugby injury years ago so its never been in the best of shape so maybe its just flaring up from something I've done in work as I had a quiet week for swimming last week anyway. 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.
Getting through it is definitely the goal though and I do feel more comfortable in the sea breathing wise as I find I can just plod on in the sea whereas the pool I find myself stopping a lot more when I shouldn't/don't really need to.
Dimski funnily enough I've done a few swims with a mate who's doing the Isoman who's obviously a strong swimmer and he's given me a few tips on sighting and has helped with my technique in the sea a little too. We're from Tenby way so I wouldn't be surprised if he knows you. lol
I think I'm going to rest the shoulder for a few days and just do a decent brick session this arvo if only to justify a couple of beers to myself for the Wales game. I'm a shift worker which probably doesn't help for fatigue etc as sometimes I've got to squeeze sessions in here and there rather than when id really want too. Couple that with not being a morning person it means I tend to do sessions late arvo rather than in the mornings when they'd be ticked off and out the way then like a 9-5 worker might do.
I have had a poor few days. Thursday had a swim session, just couldn't put any power through my arms. Struggled to keep up with the tempo trainer. I sacked off my run Thursday evening. Rested Friday, Saturday woke up did my HRV app, big red warning sign so rested then as well. Woke up this morning, was supposed to go to for a lake swim but felt knackered so went back to bed. Went for a ride, firstly my power meter was giving stupid readings, then got down the road and had a flat (think the valve as failed), changed the tube and whilst inflating that it exploded. Walked home.
Really lost my mojo for this, especially cycling. Had a titful of the TT bike. Really pissed off that the power meter is f
ked too. Had my entire pacing strategy for the HIM worked out using power and I know I can't use it. Thanfully I have done the course a couple of times at race pace so I have a rough idea of what it should feel like and what average speed I should be expecting but it has thrown me a little. Lesson learnt not to become so attached to the numbers and gadgets.
Also after my run today my knee is clicking when I walk up the stairs.
I am heading towards over training, very early stages. My monthly HRV change is -4 and that is showing as amber which is a warning that if you continue down this route then it only leads to over training.
Last week of taper and then the big event. Then I think a week off. Maybe a massage and a light swim to clear the lactate after a day or so.
Hopefully get out on the roadie again and start enjoying cycling. Really don't enjoy it on the TT.
Really lost my mojo for this, especially cycling. Had a titful of the TT bike. Really pissed off that the power meter is f
ked too. Had my entire pacing strategy for the HIM worked out using power and I know I can't use it. Thanfully I have done the course a couple of times at race pace so I have a rough idea of what it should feel like and what average speed I should be expecting but it has thrown me a little. Lesson learnt not to become so attached to the numbers and gadgets.Also after my run today my knee is clicking when I walk up the stairs.
I am heading towards over training, very early stages. My monthly HRV change is -4 and that is showing as amber which is a warning that if you continue down this route then it only leads to over training.
Last week of taper and then the big event. Then I think a week off. Maybe a massage and a light swim to clear the lactate after a day or so.
Hopefully get out on the roadie again and start enjoying cycling. Really don't enjoy it on the TT.
Finished 2nd at Celtman.
Really pleased with that considering there were lots of firsts for me in the race. Longest ever swim and first ever marathon for starters.
No exceptional splits/times, but pretty consistent. 0:55 swim (~50th), 6:02 bike (4th) and 5:12 run (3rd).
Transitions were good and my support crew were awesome.
The winner was quite a bit ahead, but give me another year and hopefully I can shave off a chunk for both swim and run.
Really pleased with that considering there were lots of firsts for me in the race. Longest ever swim and first ever marathon for starters.
No exceptional splits/times, but pretty consistent. 0:55 swim (~50th), 6:02 bike (4th) and 5:12 run (3rd).
Transitions were good and my support crew were awesome.
The winner was quite a bit ahead, but give me another year and hopefully I can shave off a chunk for both swim and run.
matt-ITR said:
Finished 2nd at Celtman.
Really pleased with that considering there were lots of firsts for me in the race. Longest ever swim and first ever marathon for starters.
No exceptional splits/times, but pretty consistent. 0:55 swim (~50th), 6:02 bike (4th) and 5:12 run (3rd).
Transitions were good and my support crew were awesome.
The winner was quite a bit ahead, but give me another year and hopefully I can shave off a chunk for both swim and run.
Really pleased with that considering there were lots of firsts for me in the race. Longest ever swim and first ever marathon for starters.
No exceptional splits/times, but pretty consistent. 0:55 swim (~50th), 6:02 bike (4th) and 5:12 run (3rd).
Transitions were good and my support crew were awesome.
The winner was quite a bit ahead, but give me another year and hopefully I can shave off a chunk for both swim and run.
How was the Beinn Eighe section? Clouded over, or clear views along the ridge?
Jacobyte said:
How was the Beinn Eighe section? Clouded over, or clear views along the ridge?
Misty and low cloud first thing - which made far sighting on the swim a bit harder and first 30km on the bike was like that also.
By the time I hit Ben Eighe there was wispy cloud was hovering around the ridge and summits, but by the time we hit the highest point it had just cleared. The only section where I had the fastest split was hill to hill.
I was expecting to do a little better on the bike, but was surprised how flat it was and didn't really suit me. Very much a power riders course.
Off topic(ish)... I could do with an extra 100W on the bike.
http://www.bbc.co.uk/sport/cycling/36640870
http://www.bbc.co.uk/sport/cycling/36640870
bigandclever said:
Off topic(ish)... I could do with an extra 100W on the bike.
http://www.bbc.co.uk/sport/cycling/36640870
One quote said some motors can deliver 250W. That's my entire FTP.http://www.bbc.co.uk/sport/cycling/36640870
Motors can deliver 250w generally, but run at max it will empty any small, hidden battery very quickly.
It would be VERY easy to spot someone with a 250w increase!!
I doubt any pro rider/team in the World Tour would risk a motor. I can see it being pretty common in lower levels where they don't have the technology and especially in sportives and Gran Fondos.
It would be VERY easy to spot someone with a 250w increase!!
I doubt any pro rider/team in the World Tour would risk a motor. I can see it being pretty common in lower levels where they don't have the technology and especially in sportives and Gran Fondos.
Anyone racing this weekend? My Half ironman is finally here on Sunday.
Feeling apprehensive. Couple of typical last minute probs, power meter has packed up and after two exploding inner tubes I found a large gash in my tyre. Thankfully I have some spare tyres so have swapped them. Need to get a ride in to make sure they are ok.
Training has pretty much gone great so I think I am in the best possible shape I could be. Perhaps if I had eaten less cake I might be a bit lighter but never mind.
I have a swim tomorrow and a short run. Think I will add a few seconds to my CSS so I am not pushing too hard in the swim, then rest and equipment check.
Feeling apprehensive. Couple of typical last minute probs, power meter has packed up and after two exploding inner tubes I found a large gash in my tyre. Thankfully I have some spare tyres so have swapped them. Need to get a ride in to make sure they are ok.
Training has pretty much gone great so I think I am in the best possible shape I could be. Perhaps if I had eaten less cake I might be a bit lighter but never mind.
I have a swim tomorrow and a short run. Think I will add a few seconds to my CSS so I am not pushing too hard in the swim, then rest and equipment check.
944fan said:
Anyone racing this weekend? My Half ironman is finally here on Sunday.
Feeling apprehensive. Couple of typical last minute probs, power meter has packed up and after two exploding inner tubes I found a large gash in my tyre. Thankfully I have some spare tyres so have swapped them. Need to get a ride in to make sure they are ok.
Training has pretty much gone great so I think I am in the best possible shape I could be. Perhaps if I had eaten less cake I might be a bit lighter but never mind.
I have a swim tomorrow and a short run. Think I will add a few seconds to my CSS so I am not pushing too hard in the swim, then rest and equipment check.
Good luck! Relax and enjoy it.Feeling apprehensive. Couple of typical last minute probs, power meter has packed up and after two exploding inner tubes I found a large gash in my tyre. Thankfully I have some spare tyres so have swapped them. Need to get a ride in to make sure they are ok.
Training has pretty much gone great so I think I am in the best possible shape I could be. Perhaps if I had eaten less cake I might be a bit lighter but never mind.
I have a swim tomorrow and a short run. Think I will add a few seconds to my CSS so I am not pushing too hard in the swim, then rest and equipment check.
And yes, Isoman on Saturday.
I took part in my first Triathlon at Ironman 70.3 UK in Exmoor on Sunday. The swim and run went well, however my bike leg was awful,
I had real trouble as my chain rings fell apart from each other, I think this was due to hitting a pothole but not quite sure. I had to sit and wait for a mechanic to rock up for well over an hour and then complete about 15 miles of the course in just my big ring meaning that it took a total time of 4.38 to get round.
Total finish time was 7.34 which I was gutted about after aiming for sub 6 hours but on a positive note I'm pleased that I didn't throw the towel in when i could of quite easily done so and for a first tri i have learnt a lot of lessons and have gained valuable experience in preparation for my second triathlon in September at Ironman Wales.
I had real trouble as my chain rings fell apart from each other, I think this was due to hitting a pothole but not quite sure. I had to sit and wait for a mechanic to rock up for well over an hour and then complete about 15 miles of the course in just my big ring meaning that it took a total time of 4.38 to get round.
Total finish time was 7.34 which I was gutted about after aiming for sub 6 hours but on a positive note I'm pleased that I didn't throw the towel in when i could of quite easily done so and for a first tri i have learnt a lot of lessons and have gained valuable experience in preparation for my second triathlon in September at Ironman Wales.
matt-ITR said:
Finished 2nd at Celtman.
Really pleased with that considering there were lots of firsts for me in the race. Longest ever swim and first ever marathon for starters.
No exceptional splits/times, but pretty consistent. 0:55 swim (~50th), 6:02 bike (4th) and 5:12 run (3rd).
Transitions were good and my support crew were awesome.
The winner was quite a bit ahead, but give me another year and hopefully I can shave off a chunk for both swim and run.
Bloody hell mate, that's an epic achievement. Look forward to getting some time to read that report.Really pleased with that considering there were lots of firsts for me in the race. Longest ever swim and first ever marathon for starters.
No exceptional splits/times, but pretty consistent. 0:55 swim (~50th), 6:02 bike (4th) and 5:12 run (3rd).
Transitions were good and my support crew were awesome.
The winner was quite a bit ahead, but give me another year and hopefully I can shave off a chunk for both swim and run.
I've not posted on here since April, and in May I finished my first IM in Houston. Bitter sweet as they cut the bike leg to 96miles due to flood damage on part of the course. I thought I was fairly well prepared but to be honest I'm not happy with my time.
Sitting today planning out my next tri (November) and a plan of attack.
Good luck to those racing this weekend.
matt-ITR said:
It's a long read - but here it my write up from Celtman.
Great race and great write up. Congratulations on a fantastic result. Seems there was just a little bit more preparation going on before you posted here that you were doing this race in a few weeks and did anyone know anything about it ...
Greg66 said:
Great race and great write up. Congratulations on a fantastic result.
Seems there was just a little bit more preparation going on before you posted here that you were doing this race in a few weeks and did anyone know anything about it ...
Well I hadn't entered a triathlon or tried an open water swim when I first posted... but my running was on the up and my history is in cycling.Seems there was just a little bit more preparation going on before you posted here that you were doing this race in a few weeks and did anyone know anything about it ...
I'm really glad I did a few preparation events, even though they couldn't prepare me for Celtman, they helped with smaller things and transitions. Knowing where to put the anti-chafe cream, how to take off a wetsuit, what to put in transition, etc.
I've got 2 more planned this year, nothing serious though. Gower Sprint tri and the Bassenthwaite triathlon as we are on holiday in the lakes when its taking place.
I've done it, I'm half an ironman! fk me that was tough. I'll keep the race report brief as possible, sure you have heard it all before. I will says this, 5 months ago I weighed 19 stone, drank like Oliver Reed and felt fking miserable. Hadn't exercised since August last year, had been swimming only all year then got nasty eye infection. That coupled with my anxiety I have had for a long time reaching a peak and I was at a very low point. I hadn't ridden a bike for 18 months and had barely run. Entering this was to pull me out of the deep, which it did!
Anyway, so the Cowman in Emberton. Usual distances, slightly longer bike at 92 km.
Swim
Was a washing machine. I planned on just taking it easy and warming up. Swimming is bar far my best of the three. Trouble was the start was everyone (200 odd) lined up on a bank. On go, they all converge into 3 wide line. If I was just doing the swim leg I would have gone of fast and cleared the pack but I didn't want to. I was stuck amongst people who couldn't swim that well and were zig zagging and climbing all over me. One landed on my legs and took ages and very hard kicking to shift. fk knows what he was trying to achieve. 33:41 on the swim which was pretty good consider I wasn't trying. Was in 48th place overall after the swim.
Bike
No drama really, conditions were perfect. People were taking the piss with the drafting. A pelton of people passed me and continued to ride in a tiny group for about 3 miles. There were plenty of bike marshals about so hopefully they got a penalty. I realised after the 1 st lap I was a bit down on my target power but I felt like it was going to take a lot to increase my average speed so I didn't push too much harder. My bike split as about 3:28 which is about 10 mins slower than when I did it at race pace in training. I could have gone faster but glad I didn't. I got passed by a fk tonne of people which I was expecting, especially on the hills.
Run
The course sucked. 4 laps of just over 5km. Flat they cried, bullst we replied. Out on the tarmac up some slopes, then out on to a country path, very uneven underfoot which I struggled with as my ankles don't like moving with my massive weight over them. Back into the park and more roads. The lapping was depressing especially I was lapped by one person TWICE. As I predicated the run was a struggle. Interestingly my HR didn't go above threshold, and most of the time wasn't near it. I felt good energy wise, the problem was my muscles were so fatigued after lap 1 I just couldn't get them to move. Funnily enough on the final straight I sped up and felt loads better, guess the stride increased and I was hitting part of the muscle that wasn't tired. Seeing my kids on lap 2 and a high 5 from my youngest spurred me on. I made sure to take it easy and walk in the Forrest bit before where they were sitting on each lap so I could run past and look happy!
6:32:49 was the final time. I was second to last of the Senior men who finished (10 DNFs from that cat) but I am chuffed to have even finished.
Was planning on doing a full Ironman next year but to be honest I think I am done with long distance tri. That was fun and a great challenge but its not for me. Next year I am going to focus on Oly distance and get good at that.
How was everyone's else race weekend?
k me that was tough. I'll keep the race report brief as possible, sure you have heard it all before. I will says this, 5 months ago I weighed 19 stone, drank like Oliver Reed and felt fking miserable. Hadn't exercised since August last year, had been swimming only all year then got nasty eye infection. That coupled with my anxiety I have had for a long time reaching a peak and I was at a very low point. I hadn't ridden a bike for 18 months and had barely run. Entering this was to pull me out of the deep, which it did!Anyway, so the Cowman in Emberton. Usual distances, slightly longer bike at 92 km.
Swim
Was a washing machine. I planned on just taking it easy and warming up. Swimming is bar far my best of the three. Trouble was the start was everyone (200 odd) lined up on a bank. On go, they all converge into 3 wide line. If I was just doing the swim leg I would have gone of fast and cleared the pack but I didn't want to. I was stuck amongst people who couldn't swim that well and were zig zagging and climbing all over me. One landed on my legs and took ages and very hard kicking to shift. f
k knows what he was trying to achieve. 33:41 on the swim which was pretty good consider I wasn't trying. Was in 48th place overall after the swim. Bike
No drama really, conditions were perfect. People were taking the piss with the drafting. A pelton of people passed me and continued to ride in a tiny group for about 3 miles. There were plenty of bike marshals about so hopefully they got a penalty. I realised after the 1 st lap I was a bit down on my target power but I felt like it was going to take a lot to increase my average speed so I didn't push too much harder. My bike split as about 3:28 which is about 10 mins slower than when I did it at race pace in training. I could have gone faster but glad I didn't. I got passed by a f
k tonne of people which I was expecting, especially on the hills.Run
The course sucked. 4 laps of just over 5km. Flat they cried, bulls
t we replied. Out on the tarmac up some slopes, then out on to a country path, very uneven underfoot which I struggled with as my ankles don't like moving with my massive weight over them. Back into the park and more roads. The lapping was depressing especially I was lapped by one person TWICE. As I predicated the run was a struggle. Interestingly my HR didn't go above threshold, and most of the time wasn't near it. I felt good energy wise, the problem was my muscles were so fatigued after lap 1 I just couldn't get them to move. Funnily enough on the final straight I sped up and felt loads better, guess the stride increased and I was hitting part of the muscle that wasn't tired. Seeing my kids on lap 2 and a high 5 from my youngest spurred me on. I made sure to take it easy and walk in the Forrest bit before where they were sitting on each lap so I could run past and look happy!6:32:49 was the final time. I was second to last of the Senior men who finished (10 DNFs from that cat) but I am chuffed to have even finished.
Was planning on doing a full Ironman next year but to be honest I think I am done with long distance tri. That was fun and a great challenge but its not for me. Next year I am going to focus on Oly distance and get good at that.
How was everyone's else race weekend?
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