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amr63

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  1. amr63
    1. When browsing marketplace on iPad (iOS 10.3.4) photos only appear in part & do not zoom at all (blank grey screen); 2. Side category filter/selector repeated across top, one of them is redundant; 3. Appreciate being able to filter multiple bike frame sizes at the same time, thanks; 4. Upgrade does seem to be positive overall, but hope you get the bugs sorted soon.
  2. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    Chlorinated pool water definitely affects my sinuses, I started using a nose clip and it improved dramatically.
  3. amr63
    Hi Antonio. Rachel Finlayson Pool is a municipal pool right on the beachfront with training lanes; Kings Park Pool is also a municipal pool near the beachfront but 2-3km north. Others may provide insight on access to Virgin Active (private gym) pools...
  4. amr63
    +1 for hopping on your IDT. Plantar is a notoriously difficult injury to heal, but you’ll know if it’s regressing (red hot poker) plus cycling will help maintain cardiovascular fitness.
  5. amr63
    OK, if you can currently run for about an hour at 4:55/km 'relatively comfortably' that will be close to your tempo pace. So you first build up your existing runs to run every day at 5:30-6:00/km for the hour (or less if that include getting ready) that you have available, adding extra days before you add extra distance. When you're up to running for the max time you have available each week you do that for another 3-6 weeks, then start to do 1-3 of those runs each week as tempo runs by running 20-40mins at tempo pace (4:55/km) after a warmup. For half-marathon you will need to add a distance run, starting at 1hr10 and adding 10mins each week until you're running for 1:40-1:45 at an easy pace. After 3-6 weeks of this tempo phase you're ready to replace 1 or 2 tempo workouts a week with intervals at 10k-pace (10sec/k faster than tempo) & 5k-pace (20sec/k faster than tempo). 3-6weeks of that and you'll be ready to blast your half-marathon. Strength training & stretching help to prevent overuse injuries, which is important because it is the consistency of training that will result in optimum improvement, not the intensity of any one workout. So you may need to make recovery runs a bit shorter to fit in stretching & strength training, even take a day off each week if necessary. Finally, 7 hours a week is plenty of time to make significant improvement if you spend it wisely.
  6. amr63
    That depends how much you have been running recently: the biggest influence on running faster is frequency (not speed nor individual run duration). So first build up to running at a steady aerobic pace every day for the 1hr a day you have available for 3-6 weeks; then, the next thing is to do some (1-3) of those runs at a faster pace (at the top end of your aerobic ability i.e. tempo or aerobic threshold pace), and, if you can find the time, run one or two of the other runs each week for longer duration how much longer depends on what distance you want to race. Take an easy run day between long or fast runs. When you’ve done that for 3-6 weeks you need to decide what your target race distance is and replace one or two of the tempo runs a week with intervals at that pace, as well as at faster than that pace and slower than that pace. hope this helps.
  7. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    The 2019 SA Triathlon Champs (Age Groups) and Africa Cup (Elites) takes place on the Durban beachfront this Sunday starting at 07:00am; why not come down and watch if you’re in the area... More info at www.satrichamps.co.za
  8. amr63
    here's another useful source of kit/ideas: Alpkit
  9. amr63
    There is more Super League Triathlon racing this weekend from Singapore Live streaming at https://superleaguetriathlon.com/watch-live/ Also on SuperSport.
  10. amr63
    It’s not clear to me whether this pertains to a. runners using the same route & facilities laid on by an organized race for their (long run) training without entering the race; or b. clubs organising club long runs on the same route as an organized race; or c. clubs organising club long runs on a different route but in ‘competition’ to an organized race. In my view, a & b must be managed if we want clubs to continue organising appropriately priced, safe & quality events; if c is a ‘thing’ then the leadership of the affected clubs need to get together to resolve it.
  11. amr63
    Thanks for the reports guys, really appreciate your perspectives, and well done on what you have achieved.
  12. amr63
    Here’s wishing all the hubbers racing tomorrow all the best for your big day out, be the best you can be. Please post your race numbers here so we can track how you’re doing...
  13. amr63
    have a look at Belaire Suites on Bookings.com, it’s where I usually stay over in Durban. edit: if staying on the beachfront, ask for a room 5th floor or higher to get above the (late night & early morning) street noise. same applies for Point Waterfront.
  14. amr63
    have a look at this Saifish Spirit trisuit on BlackFriday/CyberMonday sale at CycleFO http://cyclefo.co.za/product/sailfish-spirit-mens-trisuit/
  15. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    Well done Roguemeister & WP12, it was a tough day out from swim (choppy) to bike (windy) to run (hot). Pretty well organised in an ‘old school’ no frills kind of way. I did the sprint event and found out what it’s like if you overcook the cycle i.e. it makes the run tough. Learned a lot. Results here: https://results.finishtime.co.za/Results.aspx?CId=35&RId=2660&EId=1
  16. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    Reminder that entries for the Alley Roads event at Midmar on 25 November (which fills the space left by Midlands Ultra that has moved to The Cradle) close on Wednesday (http://www.triseries.co.za). I’m signed up for the sprint (family duel vs my sons ); anyone else committed?
  17. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    The Trinity Sports (http://trinitysports.co.za/) events at Germiston Lake have events for juniors, as do the Alley Roads (http://www.triseries.co.za) events at Midmar Dam KZN. If you’re able/willing to travel, the TinMan series by B-Active (https://www.bactive.com/events.htm) on the Durban beachfront also have races for juniors (and their parents). 2019 dates still to be announced. There are not actually all that many events within reach of most families, so consider setting up a few informal fun triathlons of your own with a few friends on a Saturday or Sunday to get used to stringing together a swim, bike & run. Look at the Super League Triathlon race formats to get some ideas. Hope this helps. edit: North West Triathlon also have a series of events that includes races for juniors on the Vaal River at Orkney. Look up their facebook page.
  18. amr63
    The next round of the high-octane 2018 Super League Triathlon Series starts tomorrow (Saturday) in Mallorca, catch live streaming on Super League Triathlon or Triathlon Live you can also catch up on the previous two rounds in Jersey and Malta here or on youtube
  19. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    really? and your user name is Zátopek? you clearly have the genes or at least aspire in the right direction to be a great runner. Like Emil Zátopek, I suggest you start by running short & often. & then run faster. & then run further. and keep it fun.
  20. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    great answers, thanks. I don’t have a power meter (yet!?) so my plan is: -do a FTP test on my indoor trainer (30min TT or similar) (with proper warmup in a well ventilated/cooled room etc) -use my average heart rate for the last 20min of the FTP test as my lactate heart rate -use that lactate heart rate as a guide to how hard I should ride when racing (94-99% lactate HR for Sprint-Olympic distance). I’ll let you know how it goes
  21. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    with all the post-Kona race analysis going on elsewhere and a spotlight there on whether some athletes rode too hard on the bike thereby compromising their run, I was wondering whether/how this translates to MOP racing at olympic distances & less. In other words, is it possible to bike too hard at short distance racing? In my limited experience I've just biked as hard as my riding fitness allows, then run as hard as my run fitness allows. Is it more complicated than that? (bearing in mind that most of us are time-trialling against ourselves the whole race (as opposed to one-on-one racing)). Give us your insights/thoughts
  22. amr63
    Gwen’s path to the 2020 Olympic marathon hit an unplanned rough section yesterday as she struggled to a 2:36:33 finish for 11th place at the Chicago marathon (5th USA woman). http://www.letsrun.com/news/2018/10/gwen-jorgensen-second-guessing-decision-quit-triathlon-chicago-marathon/ To be brutally honest, right after the race I looked at my husband and said ‘Oh my goodness, I’m really questioning what the heck I’m doing,’” Jorgensen said. “I am, I would say, gutted, very disappointed with my result,” Jorgensen said. “I had training that was better than that…I really feel like my training was indicative of faster racing.” On the bright side, she has qualified for the USA Olympic Trials (2:37:00 is the A standard), but she’s going to have to take a long hard look at her goals and training after this. Whatever she decides, she still has an Olympic Gold ????.
  23. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    2018 Youth Olympics girls race report here: https://www.triathlon.org/news/article/south_african_amber_schlebusch_is_the_2018_buenos_aires_youth_olympics_cham Well done Amber (and coach Justin Hand).
  24. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    looks like it is going to be chilly indeed, but good for racing... will be thinking of all the swim-bike-runners tomorrow, hope your race goes to plan
  25. amr63

    Give it a TRI

    amr63 replied to Beesrib's topic in Multisport

    So Disylizzy + hubby are racing at this weekend’s Cape Ultra races... anyone else?
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