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Haha thanks. Also had a wider of the buoy approach in mind. Any tips on goggles and it fogging up?
I use anti fog on my goggles or a little baby shampoo spread on the inside (rise very lightly). If they still fog up with that on, it may be time for a new set.
Been on the MTB for 2 years and just finished my first stage race last week.(joburg2c), I’m 51 and 105kg so I guess that puts me in the inexperienced buffalo category.
My next race is the Waterbury Traverse on 2 Jun at 299km and my goal is to comfortably finish.
Qs?
How long would you stay off the bike after a stage race?
What kind of training would you recommend in the month I have left?
My current plan is to just spin the legs until 9 May, get as many massages as I can, then train for 2 weeks, then back off a lot for the last week.
Any articles you could recommend me to read would be appreciated.
Thx
Wow, well done on completing Joberg2C! It looks like quite an event.
I don't know how to recover for an event like that. If you are feeling good, and are injury free, I would really just jump back into it after a few recovery rides. With three weeks potential training time, I would really just focus on keeping my existing fitness.
Any update on CL for 2018? Are they still organised and friendly?
Switching from MTB to a road bike so need a great club so I can have fun while learning the rudiments of road cycling
Their groups are very large, and there are usually quite a few out on a Saturday. They have had some issues with members acting badly (pushing another athlete off her bike while passing) and just riding badly. CL are trying to fix this though. Not sure on the friendly bit. The faster groups always greet when passing.
So far this year it has been one problem after the other. Started the year off with calf injury. Had many other niggles after that (knee, ankle, hamstring..). Got sick about 3 days before OMTOM, and it took me about 3 weeks to get well. And this weekend I "tweaked" my back, working at home. Extremely frustrating, because something happens everytime I just get going properly...
Yet, I'm really really looking forward to my trail run in 2.5 weeks time!
I feel you. Just been told to stop running. Going to focus on strength and flexibility work over the next few weeks. Have had some really hectic issues with my calves and, now, knee pain. I have decided to be positive about this and take a step back to take a leap forward. I am quite confident it will make me a better runner in the long term.
I have pulled out of Durban. Physio has stopped me from running completely. I was just making some really good gains in my running, and now have hit a wall with injuries. Was even starting to run off the bike comfortably, and fast (for me).
Not going to race when I am not running fit again. Just not worth it imo, and if the race goes badly, I am worried I just don't try again. Will rather do shorter races this year and focus on strength and core work to fix my running issues. Seeing an amazing pysio now. She is also a professional triathlete, so I am feeling really confident we will have this sorted. I just want to keep my eye on the bigger picture (IM next year if I am ready and Comrades in the next 3 years). I also want to do some ultra trail runs at some stage, so need to get this done right.
I have been off the last week, but my stats were:
Cycling 31 hours
Running 27 hours
Swimming 5 hours 
Not super great, but was slowly ramping up my running. For interest sake, even though I did so little swimming, my last 400 time trial was 2 seconds slower, and still my second best time ever. Really speaks to technique being the biggest factor.
3
Beautiful bikes! Well done on chasing your dreams.
Trirock tried aN I enjoyed the event so this should be good.
What bout midlands now?
In the post it explains that Midlands has been cancelled as there is no shoulder lane for the cycle leg, which is a major safety concern.
Sorry - see David beat me to it.
Who is keen on this? Not sure yet from my end.
Absolutely agree. I was extremely fortunate enough that my GF and Son were on the bike course and later moved to the run course, in total i saw them 7 times during the day and they had made me a little surprise
I tell you , when i was in the darkest of dark spaces these helped immensely
Wow. That is really awesome. Even made me feel all sentimental... 
So last night I am chatting to SWAMBO and said that I am doing IM again next year. This did not incur the wrath-and then I realised that IM to her is any Triathlon that I go and do where I have to get on a plane. After all this time she still isn't sure which discipline comes first-doesnt help if you throw duathlon or Xterra in the mix. She is not a big fan-so you guys with spouses are blessed. On that train of thought with that in mind I said: " the one in PE where you passed out from drinking (supporting) and I had to come looking for you" and still I think it didn't compute.
But after swearing on my mothers grave that I was done with IM the call of the Red Carpet is strong and with my career changing to where I have more free time to limit the impact of training, I will be on the beach in 2019.
Come train with us. Lots of support, **** talk and general (fun) trouble with the team at Troisports. All levels are welcome. Makes the journey even better.
Looking at our friend that participated this year ... the last 18 months her whole families lives evolved around her training. MASSIVE commitment to do this properly !!
Absolute respect to each and every one that does this !
It does impact the entire family, and each athlete needs the support of his/her spouse. My hubby supports me 100%. He will even drive me to races, help with packing/unpacking gear, make dinner when I am too tired to even think, etc. They really are the unsung heroes in this crazy pursuit.
Similarly, me as a particular case having been diagnosed pre-diabetic 18 months ago, my requirements for carbs for an endurance event is minimal, I need protein more than carbs (2 protein : 1 carb).... to which I fuel that on the bike leg and I run a sub 4hr IM marathon on water alone, no carbs, no coke, no gels, no food.... my body does not need it.... i have sufficient sugar/glycogen... and eat enough protein on the bike for the bike and run and fuel the run from my fat stores.
This is awesome. I do my long runs fasted, and with just 750ml of High 5. I also think I am not going to consume much on a the run portion of a 70.3. An IM may be different though. Just think I don't do well with calories while running. But, I need more race time to know this, so have to be patient.
Question: For those of you new to triathlons and those who do triathlons, the fourth discipline is NUTRITION. How many of you have any idea of your needs or post race analyse what your body expended?
Most of us have the equipment, we buy garmin/Suunto/TomTom watches etc. Each training run/cycle even swim will give you your calories for that workout or race.
I don't believe that these watches or devices give a good indication of calories burned. There is a general formula, but I believe a well trained athlete will be more energy efficient than a novice for example. There are just too many factors in play to make any sort of assumptions with certainty.
I log what I eat and drink on long training rides and then take notes after (RPE, how I felt after, etc). I also have Training Peaks set up to show calories expended versus calories consumed on a daily basis (and when I bother to track what I eat). I do this to generally get a feeling if I am eating too much or too little according to my training load. I did find, interestingly, that I wouldn't eat enough on the weekends, and then I would binge at the start of the week.
To make things even more complicated, women's nutrition requirements while racing (carbs and hydration) are also different depending on certain hormonal levels. I have done a couple of sweat tests, so I know how much hydration I need in cool and warm conditions.
My general rules are as follows:
I try keep things as simple as possible.
I am currently an intermediate level cyclist but have been interested in the triathlon scene for quite some time now. However, I absolutely suck at running, and can just keep myself from drowning in water, nevermind swimming.
My coach does incorporate running as part of my cross training, but I don't want to make a total switch over to triathlon training before I tried one race at least. Would it be possible to train for a triathlon like this or would I have to put my entire cycling training program on hold for a while and train specifically for an event like the IM 5150? Also some of the triathletes really impress me when we race with them on cycle races as they can ride really hard so I am not too worried that my cycling performance will go down much if at all.
I used to have very bad asthma as a kid, and swore I would never run in my life. Now I run 4 times a week. Strange how life turns out. If I can do it, anyone can.
Triathlon is not just about racing, it's also very much about the training. We all love to race. But, can you stick through a program to have a good race? Do you enjoy the training and the process? Racing is the reward. If you want to do long course triathlon, you will need to put in around 10 hours per week. If you want fast times, you will need to put in more time. A triathlon program will not hurt your cycling. I would put aside 3 months to train for a 5150 and see how you enjoy the entire experience. Triathlon is expensive, and more of a lifestyle. See how you enjoy the entire experience and take it from there.
If you are able, joining a tri club will make the experience better if you don't train with anyone. A training partner / having people around makes a world of a difference.
344m of elevation gain. It's going to be flat and fast.
So, what's everyone's training week look like?
I have CSS, FTP, a 5km TT, half marathon on Friday, 3 hours bike on Saturday, another 3 hours on Sunday followed by a 5km run. Nice knowing you all.
That run is mainly in Z1 and Z2 too. If I could hit those paces in Z3, I would be very happy.
Anyone have any tips on relief of very tight calves? I am going to my bio once a week to have them released and foam rolling every second evening, but I am getting pain behind my knee, and where the fascia connects to the bone just below my calf muscle. Calf muscles feel like rocks when running, and slowly loosen up after around 5kms.
These events can be won by anyone? Why are there no classifications into age groups? I don't believe in backing down in competition, but it seems a bit silly to be competing against kids.
2
Somber Friday. Sad to hear. RIP.
Hope the cyclist is ok. We really are so vulnerable. Don't know the road or area, but it sounds like the driver was maybe distracted?
(Probably to get rid of some marginal gains)
Isn't those top end bikes the epitome of marginal gains?
High 5 is really a great brand I think. It makes things a lot more simple. One bottle of High 5 (750ml) every hour and a FarBar every 45 minutes is an easy strategy.
Ironman 70.3 Durban
in Multisport
Posted
Thanks shaper. I decided to take a few days to just spend with the family and do normal people type things. I will probably start again on Saturday. I feel more positive, and focused. Been training non-stop since Feb last year (except a two week break from bad bronchitis last year).
Not flat footed, quite the opposite. The physio was shocked and said my right leg is a cm shorter than the left. She said it's super rare, and I should start running with a slight heel raiser in my shoe. Will see how that feels and take it very slowly with that. My knee tracking is also off as I need more strength in my inner thighs to keep the knee moving correctly when I run, so will be working on that, along with glute and core strength.
I am a little skeptical about the length difference as the only way to tell with 100% certainty is through scans and xrays. Will just take it slower, and expect to have a few more bumps before I am running 100% pain free.