Ilana

Did my 3rd this year too. Was my first official half marathon (70.3 was my first) and it remains my favourite half marathon of all time! I love the vibe and the route is spectacular. I woke up late and missed the entries and couldn't get a substitute entry, friend of mine had to pull out due to flu so got the call on Wednesday afternoon if I wanted the entry. Was too late to sub so had to run chipless - so not official but at least I got to run! I am horribly unfit this year with minimal running training. Had a terrible two oceans but had a super run yesterday, albeit slow! 2:14 (after a 1:52 PB last year)

Whatever you do - do not get it wet! I use gentian violet - better than Mercurochrome. Do not pick at the scabs. If you have deep sections best to use an antibacterial cream like Bactroban and keep it covered, use Opsite plaster to cover, for a day or two after which open it up and keep dry! Opsite lets it breath but it is fully waterproof.

I had a similar experience at 94.7 - my first mass participation event EVER. Had a puncture and blow out early on in the race and ended up losing over and hour. when I got going again I was riding with the back markers. Due to my lack of experience any form of bunch riding would not have benefited me in any way and I would most likely have caused some serious problems if I had stuck to any bunch. I rode a terrible time on the day however taking it easy and having the time to take in the whole route made it a very enjoyable day out.

Hey - I ended up on my own from Cape Point, having worked hard with the bunch up to Smits I decided my own pace would serve me better to get to the end. Sun Valley riding into that wind on your ace is a spirit breaker! Every bunch that came past me I tried to latch on but had no energy to stick! lol I train on my own mostly so not too bothered with riding on my ace - luckily! Glad you had a good ride.

First Argus in the bag. After eating tar 3 times early Jan I have been off training for 2 months and was dubious about doing anything under 4 hours. Then the wind picked up and I was even more sceptical I would survive. Strategy was to hang onto the front bunch ( start batch J) until Smit/Cape Point and then reassess, either stick to bunch or ride at own pace. I did the later. And was pleasantly surprised to roll in at 3:37 - legs held out well enough until the end. I was well and truly buggered afterwards though. Didn't find the wind much of a problem, I guess that is the advantage of living and training in these conditions full time. Didn't see any incidents in our group however found the surging of the bunch a little hairy scary at times. All in all a great day out, although didn't feel so great at times on the ride, luckily the finish line causes instant amnesia and you can't wait for the next race! Big up to the back markers that had to endure crazy conditions later on in the day, they are the real heros of races like these.

Bilateral breathing is one of the easiest ways to fix swimming skew. Other advantage of learning to breath bilaterally is when you are in the open water and a cross wind comes from the direction that you are used to breathing on you will be able to switch sides and reduce swallowing tons of water ;-) Practice sighting drills in the pool also swim with your eyes closed and see what happens ;-) I breath bilaterally in the pool however have a dominant side in the open water. However have swam that way all my life i have a pretty straight stroke and hence minimise the zig-zagging in a race. Swimming is ALL about getting the right technique, if you have a good swim stroke most of the hard work is done for you. Google swim drills and spend your time in the pool for warm ups doing them! Every swim! It will benefit you in the long run. (and if you can get a coach)

Some more, with after affects of said rides

Some pics from the weekend's rides

Thanks - gonna give that a go.

Anyone here using the Suunto Ambit 1? I recently bought one (got it for a massive bargain) and is my first intro the sports watch world. So far I have found the watch works well on run and ride settings however I am having trouble with the multisport and/or triathlon settings. Most people have told me that all I need to do is start on that setting and it will automatically detect the different disciplines. However it gives me one reading at the end and I find myself having to do a lot of mathematical calculations in race to work out how far I am distance wise and what my actual pace is on a specific leg of the race. When I upload my "move" it does not show my splits so sort of have to work it out according to hr fluctuations and approximate distance. How am I supposed to be using these functions to get the best benefit? Any help is much appreciated.

Work on your nutrition plan in training. Fine tune to best suit your needs. Copy and past for race day. After 3 years and many hard lessons learned I have finally worked out my Ideal nutrition plan. I completed Jailbreak with not one dip or spike in energy levels. Find out what works best for you and not what works for others. You can't leave anything at your bike in Ironman - you have time to go into transition the morning of the race to put water bottles and nutrition and shoes(if needs be) onto bike. Also to check tyre pressure and general gear check. You get three transition bags - swim, bike and run. Your swim bag will have anything you need to place into the bag that you have for the swim and will need after the race. Your bike bag will have all your bike leg gear and run bag the same. They are hung up in race number order and you grab them as you enter the transitions area. You have a changing tent we your drop your bag when you are done and the volunteers hang your bag back up in its place for you to collect after the race. Edit - spelling

Ooi - is that not the race referee's call and not the event organiser? TSA referees were present so don't think the event organisers should be flamed for no disk call.

I did the max. Couldn't finish last year due to several reasons so had to come back this year and conquer the beast. Due to work constraints I haven't been able to do much training for the event, bar a race or two here and there the last couple of months, the goal was just to finish. The swim was choppy but got into a good rhythm and had a great swim in the end. The bike was fantastic, last year I was nearly in tears at the end of the bike leg due to pain and discomfort. I managed to organise some tt bars last week and set up worked like a charm, the wind was less brutal than last year. I came off the bike feeling fresh and ready to tackle the run, the discipline I was least prepared for. I just told myself to take it lap for lap and not worry about the distance. The first lap was more of a run/walk trying to find my rhythm. Second lap I settled in nicely and had a good run. By the third lap the lack of run training started to take effect and I run/walked/shuffled to the end. It was hot on the run! Thank goodness for the amazing waterpoints. I am happy with the finish and not a half bad time of 6:40 - finished 12 lady overall and 6th in age cat. One thing I am most happy about it is that I have finally found that sweet spot with my nutrition! Even though the body was taking strain at the end due to lack of training I never felt my energy levels dip or spike. Always good lessons to learn on race day. Well done to all that finished.

You could always use the races like Burger or Argus as part of your training. Use the race as your long ride on weekend and substitute rides in the week with a run or swim session. Also you can throw in a brick after the Argus. Still think it comes down to personal preference. If you want to go for a good time for Argus you would need to factor that into your training plan now. Ensure that your planning allows for both and if you feel that the one is taking away from the other then re-evaluate and adjust your program or goals.

Ditto on the no TV. Got some series from sister to watch on the laptop - haven't even gotten round to watching one of them.

On the flip side I have mates that carry on with races leading up to IM and continue with events after. However they are seasoned IM athletes and have been at it for 20 years. I haven't done an IM yet (goal for 2015) but train with and spend a lot of time IM athletes. They all advise to ease into your first year. Better to be safe than sorry. Over loading your body with training and races can run the body down and you could end up at standing on the side lines rather than the start line.

Many factors. Is this your first IM? Are you doing 70.3 in East London? Are you going to do Buffelspoort purely for race experience or are you going for time? You also run the risk of getting injured or sick. A 70.3 distance shouldn't take too much out of you, but you do loose a week or so from training for recovery. I always feel the less you can do leading up to a big event the better. Taper time is about rest and fuelling up for the big day. (well that is my body at least) you know your body and what works best for it. learn to listen to it. If you are doing 70.3 in Jan see how you feel after and how long it takes you to get back into the swing of training again. That should give you a good indication of what you'll be like after Buffelspoort. @JGR Argus is risky with going down and getting hurt. I wouldn't easily risk that in an IM year. Also not much you can do in the last 3 weeks leading up to an event.

I love my bike(s) both on and off the tar - I wish to continue the love affair into 2014 Do my first Argus (hoping for a sub 3:15) Sub 7hr DC Get better at singletrack and uphill switchbacks Explore more of this beautiful country on my bike Do a stage race (or two) A few multisport goals thrown into the mix for some fun

Nothing can substitute a proper dry-land core and strength session. Swimming is great for cross training, can be used as active recovery sessions, cardio session or just to mix things up. you can add some swim technique drills to your sessions, these target specific muscle groups which could aid in some upper body strength. Swimming is all about consistency. I would say use the swimming as cross training, try and add a core strength session every now and then to assist with strength. Body weight exercises are fun and can be done at home.

I am not qualified to comment on the science behind introducing swimming as a form of cross training, however I do most of my training in the pool. What I can tell from experience is that swimming is a low impact form of training and if you get the right swim plans, can play a big role in fitness. You are able to train at higher intensities in the pool with less effect on the muscular and skeletal system and benefits the cardiovascular system. Due to work constraints I have not been able to follow my usual training program and have hardly been able to get out on the road to run or bike. I have tried to stick to my two swim squad sessions a week, we cover an average of 2.5-3km per set. I have had a race pretty much every weekend since September(anything from mtb, to triathlon to running) and although some races don't go as well as they could have if I was at peak fitness, I have found the swimming has been sufficient enough to keep me competitive.

I did - but I stupidly left my timing chip at home. Bought a new one but they registered it on the race number. Need to still send the chip details to racetec so that they can register it against my name. Currently my k2c ride is still registered on the person I subbed.

Not done Argus. Did Knysna(80km mtb and reduced road race) this year and DC last year? I am new to cycling so despite one very bad 94.7 two years ago, Die Burger is only my 5th official road race if you include the 2 dc rides.

Deep sections and wind are a no no. Unless like you say you have trained with them - big up for taking on that wind with ds. You can spot the novice deep section riders a mile off. Sometimes it is best to leave certain things to the cooler more experienced guys ;-)

I'm surprised there weren't more that came off their bikes on the section. Flying downhill at speed only to be hit by a brick wall of side wind is a recipe for disaster.

Thanks, I am well chuffed. Didn't have any of my training buddies to help pull me out of the bad sections, both mentally and physically. Was hoping for a good ride for Argus seeding - mission accomplished