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I have the Snap, and am happy with the purchase. I pair it with my Samsung, Fenix 3 (broadcast HR), Wahoo Cadence sensor, and TrainerRoad. It's a whole different beast, and am pretty beat after these sessions compared to the WattBike.
Just so you are prepared, if you have been training on the WattBikes, your FTP will drop by quite a bit. The power is not consistent between the two. Had a drop of about 25 watts. It doesn't mean anything at the end of the day, but was still disappointing to see lower numbers.
I cannot imagine what you guys are going thru emotionally, that trained for Comrades and cannot run.
I decided to pull out of Durban 70.3. It's not such a big event as Comrades, but was significant for me as I trained for it for a long period of time and was very focused. The decision was difficult, but I chose to look at it in a positive light. If I had a bad race (and I am quite sure I would have), it would have completely demoralized me. I decided to take it easy on myself, fix my issues and go back stronger next year. I will cross that finish line stronger.
The race is just a small reward at the end of the day. I do this for many reasons: the people, to stay healthy and fit, to keep motivated and I enjoy the training. All of that will still be there if I don't do the event.
Fartlek runs are important. They should be in your training blocks. Teaches you how to control pace, and add some speedier intervals into the long run.
I wouldn't taper for two weeks. Maybe the second last week reduce intensity and distance by 20% and then last week by like 50%. I would keep the speed work, cut out the long run and long ride to stay sharp.
My taper before EL from Monday to Thursday was:
Threshold run - 8 x 500m
1600m of swimming with 100m and 50m threshold repeats
1 hour IDT with short intervals at FTP
45 min Fartlek
Then just some quick sessions before the race at an easy pace with surges to race pace:
20 min swim
20 min cycle
20 min run
I just bought myself a Kickr Snap, and I can say that my FTP is way higher on the Wattbike. There is a difference of about 30 watts, which is not a small margin at all. The Wattbikes at my Planet Fitness were maintained really well. I would get an odd reading every now and then, but for the most part, they are very accurate. I prefer to have the flexibility to train at home, and with winter approaching, I wanted an IDT for my longer rides if I chose.
Sorry Emjay but i TOTALLY disagree with you here. As runners we run against the flow of traffic, a cyclist has his or her back to the traffic and can't see cars coming as easily as a runner who is facing them can. Therefore I strongly believe and live by the notion that it is the Runners responsibility to move out the way, either into the road if traffic is clear and indicate to the cyclist that they can keep left or onto the pavement if there is traffic coming!
EDIT: As sporting people no matter which discipline we need to look after each others safety and end this nonsense culture of entitlement.
Yeah, I agree 100%. But, as I am cyclist who would love more respect and room on the road (from vehicles), I will provide the same courtesy to other road users as long as I am safe and if it is within the rules of the road. Which really does talk to the last part of your post.
One of the greatest fears I have when training or watching people training are motorcars.
I die a hundred times everytime I see a runner running along a motorway or on a busy road.
I know that it is not always possible to run in leafy suburbs or on level pavements, but surely for our own safety we could plan our routes with a bit more care to include quieter roads than a motorway? (Considering the carbon monoxide poisoning as well).
That's still not as bad as being invisible. There is a lovely stretch of road in the Cradle coming back from the Caves towards Lion Park with very gentle decline and is pretty straight. There is a ton of foliage and trees on the side of the road, so it is completely shaded. It's very easy to hit 50 to 55km/ph here if you push it. The other day I must have come within less than a meter of a guy dressed in dark colours. If we had to collide, it would have been very bad. More than happy to give ample way to runners, but I have to see them to do that.
The question is do I go running in this terrible cold weather in Gauteng or go to the gym?
I really cannot afford to get sick now...
The treadmill is a great spot to pick up some bugs. I actually think a run outside would be the better option. The cold does not really make you sick. Gyms are a breeding ground for a lot of nasties.
Just something that I recalled from the accident in the Cradle thread. There are many more runners lately in the Cradle. Not sure if it is because of the build up for Comrades, or due to the area becoming more of a long run destination.
I have often come too close for comfort to runners when the sun is directly in my eyes (early in the morning) or in shaded areas. Please can you guys wear bright colours (or a white cap even) so we can see you easily? Sometimes you guys are invisible in the shaded areas. Please also maybe just mention it to your fellow running mates.
2
Regardless of the accident and the matter at hand
Single file and indicate your intention by hand gesture if possible or shouting it in case of emergency action, is the rules. If that basic principles were not followed then you need to take responsibility for your own actions and cant blame a truck when it is where it was supposed to be.
The fact that the group (and this has been confirmed by everyone who saw it) was riding up to 3 abreast and then trying to get single file, causing the accident, clearly indicates that the group should have been better disciplined and rode single file 1. for their safety and 2. because its the law
Should they have abide by the rules as it was there was no reason for any breaking or scurrying to get single file and the accident could/would have been avoided completely.
Says regardless of the accident, but then goes on to discuss said accident... Not sure if serious. Oh, and
http://4.bp.blogspot.com/-zknYzUsI7yc/TlzqdT6jkRI/AAAAAAAAAVc/HvSEwU0xZ8c/s320/Beating+the+dead+horse.jpg
Group riding is risky - we all know this. Trying to dissect decisions that were made in split seconds at (probably) high speeds is not doing anyone any good.
The lesson here is to lets all be extra careful moving forward as there is a lot of construction happening in the Cradle at present, and maybe ride in smaller groups that are more predictable.
3
Wow. Awesome deal!
It's not a waste of your time, the prosecutor will deal with the matter on your behalf. You will only be called in at a stage once the investigation is done to possibly attempt to mediate the matter. Unless you advise the prosecutor that you won't mediate the matter and they must proceed to trial, where you will testify to the events that occurred on the day.
Proceed for our fellow cyclists and road users, the court will make an example of this individual and hopefully prevent other drivers from conducting themselves in a reckless manner on the roads.
Sorry to say, but Prosecutors go after cases that they can win, cases that will boost their performance stats, and cases that are worth it. The OP will have to sit on the Prosecutor and potentially the Director for Public Prosecution to even get any consideration.
I would report this and push for an arrest. If could wangle it, I would have him arrested at his place of work. The embarrassment will be more than enough justice I think.
People in cars are stupid, and full of rage. We really need to learn to relax while behind the wheel.
Also in the computer scene, part of my shoulder issues as well... we're not made for this!
Back to the food/diet topic - in agreement with all of those comments. Eat and be healthy. Starving yourself will hamper all recovery processes. Not saying go bananas with the unhealthy stuff, but even that has a place. And if you want pro opinion on this - David Roche actively promotes ditching the scale and eating pizza!
Selective reading works for me!
I try follow the 80/20 rule. Eat healthy / nutritious 80% of the time. I don't deprive myself of anything though, but I try eat quality food instead. It helps that I love fruit and veg.
Any recommendations on which bike transport to use for Durbs? I used 'Bicycle Transport' for EL and was very happy with them, although they are charging R950 for Durbs?
Is this the going rate?
Troisport also have reasonable rates. They transported my bike to EL and I had zero issues. They also have a mechanic at the pick up site available to help if anything goes wrong.
Between Camille's beer and ice-cream regime and Sarah's dessert fuel, I think I'll be able to adhere quite well to the diets of elite athletes.
This is why I cannot stop training, ever. I took a week off, and picked up 2kgs.
I use TrainerRoad with my Wahoo Snap for interval training. TrainerRoad has training programs in it, and I believe it can also be done with speed and HR.
There are also some free programs here:
So, training program is just swim and cycle with strength sessions now. My sit bones feel like they have taken a beating with all the extra bike time. Does it get better quickly? 
The event was advertised as full road closure, was it not? Read somewhere you guys were sharing roads with fast moving traffic (cars doing 120km). Is there any truth to this?
Glad you had a good day out, but everything I read sad full road closures. They should have been open about it only being partial road closures. Sadly, now their advertising cannot be trusted.
Have not used them, but can recommend the following tri clubs/coaching platforms:
MyProgramGenerator.com --> I would say the best on the market because of the detail in this platform, and how customized it is to each athlete's ability. The program adapts on a weekly basis in accordance with your completed workouts, and not what you were supposed to do. Focus balancing best performance and remaining injury free. They have also had some amazing results. Plenty podiums, with top world age groupers and professional triathletes giving input into the program.
Trifactri --> A big social group and have had some good results. If you are fast enough, their cycling groups are big. I would ride with them.
Troisport --> A decent social group and a good program. They also have had some decent results.
Why not do the swim aN cycle an take it from there. Keep in the game so to speak.
Not worth the time off from work, the accommodation and travel costs, etc. Will do the 5150s this year, and then maybe the new Ultra Gauteng in November. Lead that into EL and then potentially IMSA, and Durban after that (to get the big medal).
2
Fixed, one day you will realise that tar is boring and mountains set the soul free.
I have no doubt. One of my bucket list items is to do an ultra trail run. Comrades first though.
Is the answer not to actually move this to the trailhub.co.za sister site?
I don't think the usual posters here frequent that site as much... I also don't do any trail running.
Make sure your hips and back are all correctly aligned, because if they are not, it can cause a perceived difference in length.
Thanks. Yes - going to see a chiro to have another look over.
Ironman 70.3 East London 2019
in Multisport
Posted · Edited by EmJayZA
The entry fees seem cheaper? Will be using this as a form test for IMSA next year. Looking forward to hitting that run course with better run fitness.