lurkerza

now that you mention it - I did notice that I do have some sticky spittle build up in the pool that I don't recall having in my race on Sunday (not sure if I was just more focused on swimming as hard as possible). Also something to factor in is if you are drinking juice just before or while swimming in the pool. Not that this gives you a definitive answer to your question but thought I'd add my experience in. What does Coach/Doctor Google say?

https://947-ride-joburg.s3-eu-west-1.amazonaws.com/D947RJ_StartList+Website.pdf Seeded F, starting with H at 6:46

Has to be one of my best rides ever!! I bought a tandem nearly two years ago to ride with my boys and after taking it for a solo ride and nearly sharting myself at how heavy it feels and differently it handles it was dispatched to the back of the garage!! I knew what a great event the race usually is and figured it would be the ideal race to test it out, so I dragged her on Saturday, gave her a good clean, raised the rear seat for boy (they grow a lot in two years!!) and we went for a 8km ride on Saturday afternoon. Junior was not thrilled with the idea of doing nearly 60km on a bike when I told him we had entered and enthusiasm dwindled rapidly as race approached, but he got on the bike that afternoon and we followed the wife sedately on a 8km run around the neighbourhood, I put on my bluetooth speaker and a handlebar mount for his phone and gave him the responsibility of playing some decent tunes. We came back feeling happy with our ability to make it through the day and his nerves were feeling much better about the race. Race day and we decided to drop back to the BM group to ride with a friend and we started right at the back of the group, as our pull offs were a bit wobbly the day before and didn't want to be responsible for taking down 20 riders before the first timing mat! We got going along with another tandem doing their first race as well and we were cruising along nicely. The route was fantastic and the marshalls brilliant the whole way through! Got some great speed on the gentle downhills out past springs up until the turn towards Duduza/Tsakane and then had those couple climbs to show us where the tandem can be tough, but my copilot dug deep and helped me push to the top, he loved the fast descents after though! He didn't grumble once, apart from the saddle discomfort and was keeping me posted on how far we had come and how little was left, he did start giving more regularly distance updates coming up that Heidelberg road heading home with those long drags, we even upped the pace for the last 5km keeping enough in reserve for a good hard push to the finish! BEST 2:02 of my life! Next year we will be doing the long distance for sure! Huge thanks to the organisers and the other cyclists, everyone we saw seemed to be really enjoying their rides! My son is stoked with his medal and his first goodie bag - thanks for making a great memory for us!

yea on the Fenix 3 HR we are on FW 4.90, here are all the software versions for the 3 HR: Soft Ver.: 4.90 Display: 3.70 GPS: 3.30 BLE/ANT: 3.60 WIFI: 2.40 CIQ:1.4.4 WHR: 2.90 (10.02.74) The Fenix 3 non HR software versions seem to be (found on the garmin forum so don't lynch me): Software Version 8.90Display: 3.70GPS Version: 3.30BLE/ANT: 3.60WiFi: 2.00CIQ: 1.4.4I did also see that my EPO status is "Current" on my watch!! I hope I don't have to pee in a cup at my next race! EDIT: I see others are also getting lots of them lately - appear to be language updates (from the Fenix 3 HR forum)https://forums.garmin.com/forum/on-the-trail/wrist-worn/fenix-3-hr/1396542-what-are-these-updates-i-keep-receiving

Had an update last night and just got another one now, anyone had any more info on what's up?

Yup, I've got the Fenix 3HR and also getting lots of updates lately

This zone training doesn't work for me, I did what felt like a very easy 30min treadmill run at a 6:30 pace thinking I could keep it in Z2, never got out of breath or felt like I was pushing, chatting to my wife the whole time and I ended up with an Ave hr of 154bpm - I could probably go for a brisk walk and earn my vitality points for the day - they must hate me! My resting heart rate is 55/56 so that is not overly elevated. I really think I need to get to one of those sport science centres to get my fitness properly analysed - has anyone here ever done that and what kind of tests do i want to be asking about?

this is probably why my running sucks!!! I dont think I hit anything close to 50km in a training week before ironman, but then that is why it took me just over 12 hours to finish. But I have never been much of a runner or played sports that involved long stints of running so my base from young days is lacking and I'm trying to make that up. It is really an area that I need to spend a lot more time on before next year. Luckily the running bug has bitten the wife hard so she will be encouraging me to get running more often, always helps to have a good support structure for this sport!

they are a bit far from you but I swear by Finish Line cycles in Kempton. My bikes come back looking and feeling brand new!

Well done Cheese! It was a tough day out and not the easiest route I've ever done, but for the money they charge you cannot get anything close to half decent. I only saw the event on Friday so had to do a late entry on the day. The swim was a lot longer than they advertised and I see most people clocked about 1,9km! I managed the swim in about 39 min, which I was quite happy with considering I have done minimal swim training. The bike route was fun, pretty much the usual route round the cradle, and managed a 1:18. I knew I was in for a difficult run, but the added heat made it even harder and ended up walking a lot of the climbs, but was happy with just under 1:06 for the almost 11km. And at least I managed to finish ahead of the winning lady for a change! It was the first race of a 6 race series and I will definitely be doing a few more of them. I think it is a great training session for some of the longer races as it is not flat at all! I am glad i got this one in before East London to test the legs on the hills. Next on is on the 25th of Feb I see and run all the way until October, def check them out guys. Here is a link to the one we just completed in case anyone is interested: http://redhub.co.za/2017/11/redhub-event-7-january-2018/

According to the leaderboard three guys have completed challenge 3 already!! Seems a bit dodgy to me So far only 398 have managed to complete challenges 1 and 2, maybe a few more need to still sync their weekend rides with Strava. Find it odd that some of the guys with massive distances completed so far in challenge haven't managed to get challenge 2 done. But the field is thinning! Keep pushing guys!

I won the lucky draw prize for the first challenge (so that you guys know that there are prize winners - based on posts preceding these!). Meant to be getting a Virgin Cycling top and then a gym bag hamper thing. Also only just made the 400km on the first challenge after wiping out 11km into my cycle leg on a triathlon to push me past the 400km, so I had to come home and do the remaining km on the watt bike at the gym full of roasties. Challenge 2 was a bit of a mission to do suffering with flu, but got it finished up yesterday afternoon. Challenge 3 should be fun with the 94.7 Mtb race on the last day of the 2 weeks, so looks like I'll be doing a 4 hour ride Sat and then coasting along on the 94.7 route on Sunday.

Fran: 6:15 at 35kg Helen: 9:58 Cindy: 13 rounds Back Squat: 105kg Front Squat: 82kg Clean: 80kg Def dont take my ego to class - I rather go lighter and hit it faster. We did LMS this last weekend - just the beginner classification, but was such a jol and really surprised myself!

I did it last year - excuse the poor run time and ignore the profile indicated - my Fenix 2 was playing up badly that day! here is my strava activity: https://www.strava.com/activities/504509655

The only place I'll take my bike for a service! It is like you get a brand new bike after every service and I have never had to take it back for adjustments. I've got rubber grips for my tri bars - they scrubbed those up on the bike clean - I was going to see if I could find replacements but when I collected it after the service there was no need any more.

11Global race at Sun City on 15/16 October,do the sprint on Saturday or the Olympic distance on Sunday, or both if you are up for it!

SHOT man - been looking all over for a pic of a Springs built chopper in the same colour scheme as mine! I wanted to check if the mud guards had been painted purple as all the pics I have seen of choppers have got chromed mudguards. I just need to find a gear knob for it and the seat strap and she is complete! DAY MADE!!! PS, hope you win the wheels for such a noble deed, i was thinking about doing something similar