ADe

Yes I am totally with you. But I can only control my actions, whether on my bike or in my car. That is why I maar take a back seat and be the one that is obeying the rules. And when alone on a stretch of road, I take my frustrations out on my running shoes and bike. While of course always obeying the rules and diving out of the way of any cyclists approaching when running.

True, but the one group of people ride a bike and the other a 1 ton+ piece of metal. The sad reality is, if I do not stop at a stop sign/ride 4 abreast and get hit by a car also not stopping/ignoring a solid white line I will probably come of worst. So I rather focus on obeying the rules and respect the cars around me. You are fighting a loosing battle by thinking you have the same rights on the road as other vehicles when you are on your bike. Unfortunately.

I entered, but substituted my entry this morning. Its too close to Ironman and takes away to much of my normal training with all the travelling, visiting friends (read: wine tasting and beer drinking) and I would never forgive myself if I get caught in a crash and get injured. I will probably suffer from major FOMO but there is always next year

I was thinking of doing the 56km, but its only two weeks after Ironman, so I am doing my 3rd 21km and aiming for sub 1:40.

Same here. I was also considering this, but after IM I will have to focus on my family, otherwise I might come home to an empty house one night. Maybe 2015.

I am also ditching the 2 lap idea and have planned my weekend to do a 3 hour bike on Friday (don't know where), a 2.5 hour run on Saturday and the Argus with my wife on Sunday which should be +-4hrs.

Thanks guys. It seems like Santos and George VA for the swim and Old George Road and Outshoorn road for the cycle. I will try the MBay-George-VA swim-Shop with wife-MBay session.

We will be in the Mosselbay area for three weeks during the December holidays. I am training for 70.3 and IM, so December is a crucial month for training. Where can I swim and bike? Running is not a problem. I think the closest VA is in George which is too far. Obviously the sea is an option, but I do not want to do that alone and don't really know where. Which road is the safest for cycling?

Ek gaan die OFM die eerste keer in 3 jaar mis hierdie jaar. Ons gaan die 5150 driekamp in Germiston doen hierdie naweek. Ek het die driekamp oefening meer nodig as die lang fietsrit. Ek hoop regtig die deelname is goed, want dit is 'n baie lekker race en een van die min in ons area. Dit sal sleg wees as dit nie 'n borg kan vasmaak vir die toekoms nie. Geniet die race Sondag ouens.

I will be there and I am looking forward to it. This will be my first Tri of the season after having missed 5150 Bela Bela due to the flu. Does anyone know how difficult/easy the bike course is?

Yes that is exactly the case where I live. I do my Sunday 2hr recovery rides on my MTB on open 'plaaspaaie'.

Having read so many stories (this morning's thread of the Tzaneen cyclists come to mind) about how dangerous it is to ride on the road these days, I am seriously considering doing most of my training with my MTB. Just this weekend again during a road race I noticed how close vehicles pass cyclists and just how small the margin for error is. Over the next few months I will be spending a lot of time on my bike training for the above races. So how effective would it be to train 80% of the time on my MTB, with the odd once a month TT bike/road bike ride, if I am training for a 180k road race? I can also throw in the odd indoor training session on my road bike/gym bike.

Both my wife and myself are currently training for 70.3(me Ironman as well) and we have a 2 year old daughter. She has a demanding job and I have my own business with its own challenges and demands. Luckily my mother lives in the same city as us, so on Saturday mornings she looks after our daughter and we can go for a long bike ride together. Every second Wednesday we drop her off at granny and we do our club time trial together. On some Saturday afternoons we take her with us to swim in the VA pool, taking turns to get our own workouts in. We train early mornings while my daughter is still asleep. What makes it more difficult is that it is not safe for my wife to train in the dark. So we invested in a treadmill and indoor gym bike, I swim during lunch times and I do not train after work. This is the time I spend with my daughter and it gives my wife time to go for a run. I think planning, communication and having realistic goals are important. I would love to do 70.3 in under 5:30 and IM in under 12 hrs and and, but I just don't have the time and, as someone else also said, my family is my first responsibility, training should always come second. What I have realised this week is that between all this you need REST. My body kind of broke down this week from all the training, not enough sleep, work pressure etc. I used to take one rest day per week, but over the past 3 weeks, skipped the rest days and it caught up with me this week to a point where I have not trained for the last two days and am currently at home with a stomach bug and feeling really tired. But in the end it is worth the effort when you cross that finish line and we are setting a great example to our daughter of living healthy and being active.

1. Kienle 2. Van Lierde 3. Jacobs 4. Llanos 5. Cunnama I would love to see Craig Alexander in the top 5, but I had to be patriotic.

Nice, but there is an off road triathlon race in Douglas (of all places) over the weekend that I am going to try.

Ironman SA is on 6 April 2013 and 2 Oceans 56k on 19 April, so two weeks.

That kind of puts it in perspective. BUT it sounds like such a great challenge...

IMSA I will be going as fast as I can to beat my goal time and 2 Oceans I am doing with my wife with no time in mind, just to finish.

My wife and I are planning our leave and race schedule for next year and I would like to do the 2 Oceans Ultra, but I see it is two weeks after IMSA. Would two weeks be enough recovery time to be ready for the 2 Oceans? This will be my first IM distance, so I am not sure how recovery will go.

My average current training week would look something like this: Mo: R: 30min recovery pace; S: 45m technique/drills Tue: R: 90 min endurance pace Wed: B: 1hr interval: 3 x 15min intervals threshold pace+90s recovery; S: 1.5km speed workout: Various 25m sprints, drills, 2 timed 200m time trials. Thu: R: 40-50 min interval: 4 x 4min threshold pace+2 min recovery; S: 1.5 km endurance pace Fr: rest Sat: 2:30hr Brick: Bike: 2:10+run 20 min. Both easy pace Sun: B: 2hr recovery pace My weakest discipline would be the cycling. Swimming about average. My strongest my running, but as someone else has said, you need to have the legs after the bike. The last two 70.3's I did the half marathon in over 2:15. I do stand alone half marathons in 1:40. The thing that gets to me are those rolling hills on the 70.3 course. We don't have many hills to train on here in my area. I climb quite well in races like the Argus, where you get the big climbs, but not those constant hills up and down.

I have been going at this Tri thing for about 2 years now and now want to start focusing on speed. Up to now I wasn't to worried about time, but I feel that I have the "base" miles under the belt now and have set some new goals for IM70.3 and IMSA. My first goal is to do 70.3 in under 5:45 (currently 6:50ish). How should I change my training? What would be the most effective sessions for each of the disciplines to incorporate in my training? I currently do one interval session per week for cycling and running and one speed/sprint session for swimming and also one recovery and endurance session for each per week.

So I just came back from the dr. 5150 is a no go. Very disappointing.

I am sitting with the same problem. I've had this head cold for a while. Now the sh.t is in chest and throat. Tried to run yesterday but stopped after 2k and walked home. Now I am not sure if I am going to make the 5150 tri next Saturday.

I did my first training session (running) this morning after struggling to get rid of the flu for a week or so. I really felt weak and without energy. Legs were sore and felt like bricks. Almost like two months ago when I started training. I hope I can lift myself with about a week to go until the 5150. I was hoping to hit my peak training this week, which is probably not going to happen now.

This would irritate the hell out of me. I am riding my a.. off ALONE at 40kph and some guy latches on just to show he can. Not cool. Edit:spell