ADe

Thanks, I will definitely speak to you after the event. I need to get rid of the thing for good.

MDW So I have rested the past week and a half due to the ITB problem, except for 2 swims and a 20min cycle/5 min jog. I have stretched and iced my knee everyday and had a cortisone injection, but it is still there, but at least better. I am very positive that come race day it will be fine. But just in case the thing flares up again, how do I treat it during the race? Those that have had it, would know that it could be a race breaker. I just want to be prepared, in case...

That sounds like a good strategy!

Here is a link to the wave start times and race numbers: http://www.ironman703.co.za/registration/race-numbers

Cervelo, you are making me worry. I only started during sept last year, have done 2 sprints and I entered 70.3. Hopefully I dont feel like that at T2.

After my ITB problem over the weekend I have done no cycling or running. I am going out for a test run after work to see how it feels. If it feels ok, then interval swim on Wednesday, short brick on Thursday, 40min max and 1hr run on Saturday and 1-1.5 hr ride on Sunday. Otherwise only swimming until the weekend.

Thanks for advice and I guess go easy on the training?

I have been doing three runs a week, recovery, interval and long. Have not changed anything significant over the last month. My long runs have been 16ks + for the last two months probably. I have however increased my cycling distances the last 2 weeks to get used to the tribar set up over long distances. My inners were changed in Nov and that actualy helped sort the probablem for a while.

I have been stretching and using a foam roller. Also had special inners made for my shoes during Nov when it also gave problems. No problems until this morning and then suddenly out of the blue. Its ok on the cycle, but I did fit tribars and changed set up mid Nov. But had no problems. So Im not sure where this comes from.

I went for a 20k run this morning and my ITB flared up big time again at about 5ks! I ran/walked pretty much the whole way from there. This is not good with 2 weeks to go before the big event. It has been fine for the last month or so. My planning was to do my last 3hr+cycle tomorrow, but now I am not sure. Probably best to rest it the next two weeks and hope for the best on race day?

Seems like there's ITB and cold virus doing the round. I m also recovering from cold and itb. Went for my first 3hr + cycle this morning in about 2 weeks and really struggled with energy and breath. One more long cycle and run before next week and then taking it easy and focusing on swim.

So guys, how was your training yesterday? I did my own session here in KBY, 1,5 swim, 70 cycle and 18 run. Went well, except for run where my legs was klaar after 12ks. And it was scorching HOT of course.

We are spending our holiday season in Gonubie, but my training cant stop, as 70.3 is just around the corner. Does anybody know what road can I use for cycle training that is in that/close to that area?

I would have definitely joined you guys, if only I was not living in Kimberley. Not to many triathletes here unfortunately. I will be doing one on my own then.

I have a digital subscription to Bicycling, but it is not a great mag. Luckily relatively cheap in digital format. Two mags I do buy is Triathlon SA and Triathlon Plus. Much better value for money.

So I completed my first olympic distance brick session and it went really well. I enjoyed every moment. I can understand why people say triathlon is addictive. The only problem is that my ITB gave me problems on the last 5 k's of my run. I went for a 12k run this morning and it again flared up. Only much worse! I had to stop a few times. Its timing really sucks as the next month and a half is where I increase my training intensity. I struggled with ITB before the Trans Baviaans, but nothing since. Its one of those frustrating things you can't really do anything about, but rest.

I am doing my first olympic distance triathlon tomorrow. Well, actually its only a brick session, but I am approaching it as if it is a race. This will give me a good idea of where I am in terms of my fitness for the BIG one in January. I am almost feeling nervous for tomorrow...

Thanks Dave. This clarifies it.

Great advice, I think!

Ok, so just to be absolutely clear, because there are two different views in the answers: Example I am in wave 2 and start 7:15. If I finish the swim in 45min(@ 8:00) then I have 4:05 min for the cycle and therefore need to finish by 12:05, and not by wave 2's cut off time of 12:30. In effect I have reduced my overall time to finish the race by 25mins. Is this correct? As Garfield says, the cut off times seems reasonable, but I think it is important to know these minor details. Anything can happen during the race.

Guys, this may be a dumb question , but being a first timer I just want to make sure of the cut off times of each discipline. You have 1:10 for the swim, 4:05 for the cycle and 3:15 for the run and then there are some specific cut off times for each discipline as well eg. bike @ 12:30 for wave 2. So does this mean if you do the the swim in 1 hr you effectively have 10min more for the bike and just need to finish before 12:30 or do I still have 4:05 from the time I start the bike and then need to finish at 12:20. Hope this makes sense...

How big a difference does tri bars make? I am considering getting a clip on system for my road bike, but I first want to make sure it is worth the money.

I am just interest to know how everyone's training is going. I am on schedule with my biking and running, but I am very worried about the swimming. I have missed a lot of swimming workouts due to work etc. (and maybe because it is my worst event) My current program looks like this: Mo Swim 45 ; Run 45min Tue Swim 45 ; Cycle 1h Wed Swim 45 Thur Run 1h ; Cycle 1.5hrs Sat 2-3hr cycle Sun 1hr run The times increase about every 2 weeks or so. For the more experienced guys, does this workout seem adequate with about 3 months to go before the event? My goal is to finish.

Ill be in East Londen over the weekend and want to buy a wetsuit and trisuit. Anybody know of a retailer in the area. I need someone that can give advice on what to look for as Im new to triathlon.

I have just entered the 70.3. This will be my first one. Where can I get a decent training program. My goal is to finish within the time and to enjoy.