The Triathlon thread - Ironman, 70.3, Olympic, Sprint

[dangerousB]

My girlfriend thinks it makes me look a chav, but I don't.



Earned that.

[Fourmotion]

nick s said:

Congrats on completion of the half iron distances guys! I am looking for a middle distance to enter at the beginning of next season.

How many hours a week training did you do to prepare? I currently do a lot of sprints and am doing between 5 hours solid cardiovascular training a week. That's hard training though and not including any rests etc, or like when people say they did an hour at the gym, but only 20 mins of actual work!!

Wondering if i need to increase that?

I do about 8-12 hours a week, all cardio. I probably should throw in some gym work, but I hate it! It's roughly split 5:4:1 bike run swim, but varies each week.

5 hours a week will certainly get you round in a reasonable time, but unless you do some longer sessions you're going to feel like hell on the run. It's worth doing some longer sessions at a lower intensity to test your nutrition plans as well.

[okgo]

Not long till my bike leg of the relay one. I tried to get a 25 under my belt as training but punctured at 17.5 mi

not looking forward to this course though, I was on track to go well under the hour in the 25, but it was a normal dual carriageway course.

[nick s]

Fourmotion said:

I do about 8-12 hours a week, all cardio. I probably should throw in some gym work, but I hate it! It's roughly split 5:4:1 bike run swim, but varies each week.

5 hours a week will certainly get you round in a reasonable time, but unless you do some longer sessions you're going to feel like hell on the run. It's worth doing some longer sessions at a lower intensity to test your nutrition plans as well.

that's a lot of training! I'm struggling to find the time to get more in as with a full time job, and partner who doesn't appreciate me spending all Saturday and Sunday doing things, it becomes quite hard! As although i'm doing 5 hours solid work a week, it's probably about 7-8 hours out of the house when incorporating travel, rests and breaks into that. So it does add up! I think i'll just up my weeknight sessions by 15 mins a night or something, and then maybe add an extra run on a weekend!

i'm looking at doing the Marshman with my club next season as my first half-iron. Anyone done that one? good or not?

[IroningMan]

It's pretty tough to fit in if you can't use your lunchhour or early mornings to get double days in.

[drgav2005]

dangerousB said:

Earned that.

You certainly did!!!

[anonymous-user]

okgo said:

Not long till my bike leg of the relay one. I tried to get a 25 under my belt as training but punctured at 17.5 mi

not looking forward to this course though, I was on track to go well under the hour in the 25, but it was a normal dual carriageway course.

I really don't understand the point of relay triathlons, sure the organisers make more money but what's the attraction for the competitor? You're doing a triathlon but only one section, if you want to do a triathlon do a triathlon not just a third of one. The whole point of a triathlon is the multi discipline aspect and the transitions to them.

[nick s]

el stovey said:

I really don't understand the point of relay triathlons, sure the organisers make more money but what's the attraction for the competitor? You're doing a triathlon but only one section, if you want to do a triathlon do a triathlon not just a third of one. The whole point of a triathlon is the multi discipline aspect and the transitions to them.

I agree. I don't see the point either, but i guess it gives a chance for people that only do 1 sport to put together a specialist team of 3 that are strong in each discipline? I'm doing a relay at Droney in a few weeks, but one where each member does every discipline.

On that note, I have a mate like this who cycles competitively at a local standard. He's doing the bike leg of a relay triathlon soon, and i think he is seriously underestimating the biking abilities of top triathletes! He thinks he's going to "show them a thing or two". Even a decent level cyclist that cycles every day would get a huge shock from a top triathlete IMO!

Richard Stannard was mentioned a few pages back on this thread, and he's an elite triathlete who's renowned for his swimming. So you'd think a serious cyclist would be much quicker than him, seeing as cycling is only 1/3 rd of his training right? Wrong! He signed up to strava a few weeks ago, and since then has taken pretty much every KOM on every segment he's done! These are on segments with 400+ riders on them! He has absolutely destroyed the top local club cyclists!

[okgo]

el stovey said:

I really don't understand the point of relay triathlons, sure the organisers make more money but what's the attraction for the competitor? You're doing a triathlon but only one section, if you want to do a triathlon do a triathlon not just a third of one. The whole point of a triathlon is the multi discipline aspect and the transitions to them.

Someone asked me if I was keen, we have a good team, so could potentially place very high (marine doing the run, me doing the cycle, and a good swimmer) but I agree with you, I wouldn't have done it if someone hadn't asked.

Regarding the cycling standard, I know a few triathletes who are frankly wasting their talent for cycling by combining it with running and swimming. But I think its fair to say the standard is generally lower as it would be because there is two other sports that they have to train aswell!

Looking at Tri Talk the 3 lap challenge thread of richmond park is a lot slower than the same thread on bikeradar.

I am not a great time trialist, but certainly will be better than the majority I would think. But Richard Simmons is a very quick rider you're right, he's a fast swimmer too I've heard!

Edited by okgo on Friday 7th September 10:18

Edited by okgo on Friday 7th September 10:20

[Fourmotion]

nick s said:

that's a lot of training! I'm struggling to find the time to get more in as with a full time job, and partner who doesn't appreciate me spending all Saturday and Sunday doing things, it becomes quite hard! As although i'm doing 5 hours solid work a week, it's probably about 7-8 hours out of the house when incorporating travel, rests and breaks into that. So it does add up! I think i'll just up my weeknight sessions by 15 mins a night or something, and then maybe add an extra run on a weekend!

i'm looking at doing the Marshman with my club next season as my first half-iron. Anyone done that one? good or not?

I have a 9 month old son and a full time job, my time is at a premium!

To do the longer distances you do need to find the time though. I found it between 5-8 in the mornings. I fitted most of my long runs in during that time, and in the height of daylight hours some of my longer rides. I also managed an open water swim a week which started at 6am from May.

Lunch time was then swim or run, or sometimes a tough 45 minute brick session.

I couldn't do evenings or weekends because of home commitments, general house work, child care, gardening, etc. We also managed to move house during my training.

it is possible, you just won't have much of a life going to bed at 10 every night.

[aspender]

I completed my first ever Tri today - the HSV Sprint Tri in Hatfield:

400m pool swim: 7:23
T1: 1:34
20k bike: 40:48
T2: 1:10
5k run: 25:16

Total: 1:16:21

Really pleased overall. I'm a regular cyclist, used to swim competively in my much younger days, and have no love for running. Other than the bike my training was one swim session and one Park Run. No bricks etc.

I could probably have done the swim under 7 minutes if I didn't have a few hold ups. I only got to tumble turn on about half the turns. The bike leg I'm slightly disappointed by. I can do a 28 minute 10 mile TT (on a hiller course) but I probably paced myself a bit low for the bike. I didn't use my Garmin so didn't have any speed or HR info which I'm used to and that was a bit weird.

Running isn't my thing at all so the 5k was over a minute slower than the Park Run I did and at the end I felt I had more in me so again probably should have left it all out there a bit more.

Still very pleased with it as a first effort and I'm awaiting the full results to see how I stack up. What's certain however is that I have the bug. First job is to work on my running...

[mat205125]

This is it then people! This Sunday will be my first Triathlon. Whilst it's only a Sprint distance, it'll be a test of endurance for me. I've got some ideas for times in my mind, and not chasing a place result, rather just to pace myself and complete the event.

I'm planning a ride tonight and a run tomorrow, and a bit of a swim (leisurely pace) on Wednesday, but then not a lot from then until the day ... is this best? I might get up early on race day (the event is on my doorstep), and take the dog for an extra long walk to wake myself up.

Also, what about diet? There won't be any beers this week, and I'll be pasta and chicken heavy through the week too.

I'm not less worried about the distances and the times, but more about getting myself and my bits and bobs in the right place at the right time ... Any top tips for an idiot checklist to tick off?

[graeme4130]

2seas said:

Cotswolds Classic 1/2 Ironman Race Report

I took part in this on Sunday and it was a really enjoyable day. The lake was nice and warm and a lot clearer than others i've been swimming in. The sighting points were also good.

The bike course was smooth and scenic and also quite flat so you could get a good time. It was really well marshaled with someone on EVERY turning point which was fantastic. The aid station catered for all needs.

The run around the lake was nice, the section along the duel carriageway not so much but I guess that couldn't be helped and in a way at least it provided a mixture of terrain. Again the aid station provided a great mix of drinks/foods. Flat coke is amazing!

Overall I would say it was brilliantly organised and the marshals/crowd provided a really fun and motivating atmosphere. One of the organisers (Graeme) is one here so if you're reading this well done on a successful event. I would strongly consider doing it again.

In terms of my own performance I finished with a time of 5h50mins. Until a few months ago I had never done a triathlon so I was pretty chuffed with my time. My nutrition went really well and I finished with plenty of energy in the tank (which was important as i'm building upto a full IM in a few months), so my muscles feel good today and i'll get back to training tomorrow.
I took a good long time over my transitions (about 5-6 mins each!) and reigned myself in all through the race as I didn't want to finish exhausted.
I also learnt a valuable lesson - next time i'll make sure to put on my timing chip! I was in the first wave for the swim and just as the horn sounded i noticed i forgot to put it on. I had to run back to transition, find it at the bottom of my bag and then run back to the lake, by which point my group had disappeared. I also got quite a few sarcastic "get a move on red hat" comments from the crowd which was amusing..

Thanks, be great to have you back again
That stretch along the spine road is a grind, you're right, but normally it's made a bit more barable by a lap of neighbridge lake which is arguably the most scenic of the three. Unfortunately the weather gods weren't on our side, so we had to cut that bit out for the CC12.
Anyway, love to have you back again next year an thanks for your kind words

[Iceman82]

Just got back from 16 days in the Greek islands so back to training! (Though I did sneak in some morning runs and some swims at the beach!)

Have a copy of Joe Friel's Training Bible now so have started that as I have heard/read great things about it helping with training. However, it's pretty dense!

I don't have any races planned for the rest of the season now as I am booked up with social stuff but need to start putting a training plan together for the winter months! I just don't know where to start!!

[priley]

Did my first triathlon (Sprint: Dunmow, Essex) at the weekend. My main concern, the swim, seemed to be over in a flash (although my time sadly doesn't reflect that , transitions went reasonably well, cycle was OK and the run, whilst it felt painfully slow, proved to be rather good. So more swimming and brick sessions over the winter for me. I definitely have the bug now.

[WojaWabbit]

Hi peeps, just found this thread and wish I had bothered to look for it 5 weeks ago!

I have my first triathlon, the Huntly Sprint, coming up next Sunday, 23rd September. It's a 750m Pool swim, 26km cycle and 5km run.

Training has been difficult with my new bike being stolen after 4 days of ownership, my 2 local pools being closed for maintenance and flood damage (how can a pool be flooded??!!!) and an injury to my knee playing football a couple of weeks ago. But I've almost stopped smoking and seriously curtailed my boozing (I was in a bit of a rut for a while ) and all seems to be going reasonably well now. I've always bee reasonably fit, but I was somewhat shocked at just how much I'd deteriorated over a year or so after injuring my back at the gym.

Individual times are currently:

750m Swim: 18mins
20km cycle: 45mins
5km run: 23mins

I've done a few bike straight into short (2.5km) runs to get used to the Jelly Legs, but it's difficult to get out a public pool and changed quickly to get on the bike to train for that transition. 6 weeks ago I had originally set myself a time of 1:45 to finish, but I now realise this was somewhat ambitious. After my training set-backs I'm now just looking to complete the event, but I'd still like to put in the best time I can. The race route runs alongside a river and through the town center, so it's mostly flat which should help, as most of my training is on hilly, poorly surfaced roads.

Regarding the transitions, do people tend to keep their cycling shoes fitted on the pedals then slip into them once on the bike, or do you have them next to the pool for the short sprint to the bike?

I've been on some of the webistes with supposed 'beginner tips' but they seem to assume that beginners are much further advanced than I am for some reason! This thread has thrown up some good hints n' tips, so thanks for that

Cheers,
Woj

Edited by WojaWabbit on Saturday 15th September 14:33

[Janluke]

Its unlikely you'll be allowed shoes at the side of the pool. The seasoned guys do leave them attached to the bike but its a knack that need practice and I suspect you'll have enough to think about.
I have a towel folded in half with a pool of talc inside the fold and my shoes laid out beside the towel. Stand in the talc while putting my helmet on(Most Tris insist you have your helmet on before you touch the bike)quick rub on the feet, shoes on and away.

Good Luck

[WojaWabbit]

Janluke said:

Its unlikely you'll be allowed shoes at the side of the pool. The seasoned guys do leave them attached to the bike but its a knack that need practice and I suspect you'll have enough to think about.
I have a towel folded in half with a pool of talc inside the fold and my shoes laid out beside the towel. Stand in the talc while putting my helmet on(Most Tris insist you have your helmet on before you touch the bike)quick rub on the feet, shoes on and away.

Good Luck

Talc for the wet feet... genius! I'd never have thought of that, thanks for the tip!

And thanks for the luck too, I'll need as much as I can get!

[mat205125]

Survived my first triathlon in one piece yesterday. Took part in my local sprint distance event (400m swim in the pool, 20km round the local roads, and 5km round the hilly golf course adjacent to the leisure centre).

I'd never taken part in a triathlon before, never even practiced a transition, and my training leading up to the event really was once discipline at a time, squeezed in around "life". Not ideal, but for my first event to learn from, it did me ok.

I went away from the event, really happy with my 1hr 31 finishing time, that placed me 130th out of 170 entrants ... As a strong swimmer, enthusiastic cyclist, and complete non-runner until three months ago, I was really happy with that time, and will definitely be entering more events in the future ~ I've already paid up for Blenheim Palace next year actually.

Having read lots from this thread, and other sites, I didn't really have any big surprises on the day, so thanks to everyone. Was massively impressed with the performance of some of the faster competitors, however even more gobsmacked by the amount of cash that "normal" people (rather than professional athletes) throw at their bikes. Some seriously nice bits of kit.

Overall though, everyone was fantastically friendly and supportive of each other, and a thoroughly enjoyable way to spend the morning.

[baxb]

Good work Mat. I managed to get round the Henley Half yesterday in one piece despite a woeful lack of consistent training, tipping the scales just north of 17 stone & turning 41 the day before ! The swim was an out & back from Henley Management college & flippin heck it was cold, we were against the current for the out leg & with it on the way back. A quick time check at the turn showed almost 30mins ! so my time of 47.51 means I was neary twice as fast for the downstream leg. The bike leg was fairly uneventful, there was very little pure flat, but considering some of the hills around there, there was nothing too steep either. I came in at 3.14:59 which I has fairly happy with & still felt reasonably ok, you really need a proper nutrition routine for the longer events & I got through a gel every 30mins & 2 bottles of energy drink & most of 2 bottles of water on the bike.
The run was mostly off road, along the river bank & I managed to run/shuffle the first lap only walking the aid stations (no point picking up a drink only to pour most of down your top !) The second lap was fairly tough, a whole host of aching joints coming into play, but I had set myself a goal of sub 7h which was in the bag at this point so decided to carry on with the plodding to try & beat 6h 45m & finaly came in at 6h 40m 28s. So I was fairly happy with that considering the (lack of) prep i'd done for this.

Breakdown:
Swim 47.51
T1 7.03
Bike 3.14:59
T2 6.48
Run 2.23:46
Total 6h 40m 28s

Edited by baxb on Monday 17th September 10:50