gadget

Good advice. A unique colorful towel helps. Also, for T1 if the water is cold I find it helpful to kick more aggressively the last 25m of the swim to get some blood into the legs for the bike. For T2, I cycle high cadence the last couple of meters to get my legs ready for running. Drink beer afterwards - you deserve it!

+1. I'm the perfect case study!

Ja, and you probably need to plug in a pretty good taper before the race, so not 6 weeks. I'll go with what you have. You had a training plan and it's worked out as it's worked out up till now. Changing something now to get a couple of km/h might just work against you. More to gain in a nutrition strategy over the next 6 weeks in my opinion. But then again I have not done that distance before.

Make a list of everything that needs to go with to the race and pack well in advance. You'll be surprized with the nerves what you forget to pack...like your bike!

Still, a 5th place with the best of the best on show. Lance is machine! Kona next year and another top 10. Look forward to hear what happened to the #caveman? Heard he got lost?

The Caveman by at least 10min

Book early (I have no affiliation to them). I'm using them to take my bike across as I don't trust Airlines. When planes get full they reroute big packages via JHB and your bike comes late (or never). Ironman 70 3_2012_Focus On The Finish Line_Package.pdf

Surely the export code should state what the contents are? I think you might have been lucky.

32GI works for me over the last year. I do, however, have a second bottle with Hammer Edurolytes (maybe -lites). Used to get dehydration headaches and not anymore. EDIT: I've been using the 32GI chews with great success in the last 2 weeks. To early for final verdict, but at this stage it keeps the hunger at bay over a 3-4 hour ride.

I'll put money on it that we'll see LA at Kona in the next couple of years

...and used to kick ass on a bike in his spare time

Sub 6. What's you goal splits: 35min / 3h20 / 1h50 ?

I will be there in support for the CT Challenge. At about the 8k mark on the run at the bottom of the Glen. MAN, that downhill is going to HURT! We run it once a week up and down and the down kills me! Looking forward to IM70.3 though. I don't have the legs for the Challenge. Another advantage (cost wise) is that we are a big group going so transport and accommodation is cheaper.

I see on Twitter the Caveman is licking his lips already!

Lance armstrong confirms he will be doing his first triathlon in 20 years. An xterra in the States. Should draw a bit of interest...

I see that the entries are over half full. There is also a nice discussion on goals for IMSA in another post. Will be interested to see who's in for this race in Jan 2012, what you time goals are (perfect weather) and how the training is going.

PM sent

I'm still in for an order to Cape Town!

+1 Great bike. and only have 1 bike. you can always fit clip on bars to your bike. EDIT: Forgot to say. TT bikes not allowed in most sprint tri's! One caveat: I would try other bikes as the AR5 might look pretty and Aero, but another bike might fit better, and you are better off with that one then.

In my opinion it is probably that you are pronating and your shoe does not support it enough. The only qualification I have for this is that I had that exact problem and it was sorted out after getting "fitted" to the right shoe. No more shin splints. A second maybe can be that you are going too hard too early. Small increments is key to improvement. A last guess on the dead foot MIGHT be that your laces are too tight. Not too sure about the compression socks... Big fat guesses, but something to think about nonetheless

No, the one opposite the Audi garage to the One and Only and back. very clean - no boats. Around 1.6km. HAve to swim with ATC though as they have special permission.

+1. Even though I do not practice what I preach (I swim in the pool and waterfront canals) Rather freeze your b@lls off then get chowed by a grey suit. CLifton if the sea is not too rough or Granger Bay at the Oceana Power Boat club (look out for the boats!). THis is also the venue for the Challenge CT swim.

I use specialized with Camelbak bottles - good fit

My suggestion will be plyometrics for the goals you have. Jumping squats, burpies, push-ups (boot camp type stuff). Squats and lunges do wonders going up hills. But then again, so does losing a bit of weight!!

The only other advice I have is that they share office space with a company called Danavox (hearing aids and stuff), so maybe google them and try and get a number out of them. I tried to look for my invoice, but no joy. EDIT: just saw that fluidlines domain name is registered to danavox, so it should help.