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  1. Saw on my FB feed that he's going to attempt a 70.3 somewhere where it's terribly cold. For a man who does the 10k in UNDER 30 minutes, a top 10 swimmer each time, and a 350W+ avg over the 40km, surely this is laughable? My question is - why are most pros scared to "branch" off into longer disciplines, like in Richard's case? He's a world class, probably the best in the Olympic distance, surely he could still dominate the 70.3? He also just recently became the Xtrerra National Champion, so he's an on road AND off road national champion. How many (local) athletes can say that?! Side note - one of the Brownlee brother's qualified for the 10000m track event for GB...
  2. 2 weeks! I'm excited. We need some predictions going....
  3. So with more and more of us moving to structured training plans either with power meters on the bike or on the IDT, or even just using HRM. I thought it might be good idea and of assistance to find out how many free training plans there are out there to use with Trainingpeaks (TP). I have have been using TP for the last year and find the integration of automatic upload/sync with the likes of garmin and as such the ease of following workouts and checking performance and PMC numbers etc to be pretty beneficial in my training and fitness. Yes there are many plans you can buy via the trainingpeaks website, but if you look hard enough you can find free ones Especially as I see more and more hubbers saying I have X number of weeks before an event, what plan can I do to get fit... or a semblance of fitness for that event. Perhaps a structured training plan will help better. It is said that your are 2X more likely to succeed if you follow a structured training plan and as hubbers prefer to spend more on their bikes than on the fitness/training side... perhaps some free plans might be of assistance with the basic Athlete training account on TP. (which is also free) So to get the proverbial training going, here some links to free training plans: Cycling http://home.trainingpeaks.com/products/trainingplans/affiliates/british-cycling/british-cycling-training-plans https://www.trainingpeaks.com/training-plans/cycling/tp-74350/road-stages-power-primer-new-power-meter-user-7-12-hours-per-week https://www.trainingpeaks.com/training-plans/cycling/tp-74712/tt-tri-stages-power-pacing-new-power-meter-user-4-9-hours-per-week https://www.trainingpeaks.com/affiliates/quarq-training-plans/?utm_source=FB_Post&utm_medium=facebook&utm_campaign=FB_TrainingPeaks_Quarq_training_plan&utm_content=Quarq%20training%20plans%20in%20TrainingPeaks https://www.trainingpeaks.com/my-training-plans/rgtcycling Ebook needed for the stages plans https://support.stagescycling.com/en/support/solutions/articles/1000122756-ebook-trainingpeak-s-how-to-start-training-with-power- Triathlon http://home.trainingpeaks.com/products/trainingplans/affiliates/british-triathlon/british-triathlon-training-plans http://home.trainingpeaks.com/products/trainingplans/affiliates/usa-triathlon/usa-triathlon-training-plans https://home.trainingpeaks.com/products/trainingplans/plans/15-week-pool-sprint-triathlon-plan-for-1st-timers?DCI=22&DSC=42 Use Code to get for free https://home.trainingpeaks.com/purchase/TP-111567 Running https://www.trainingpeaks.com/training-plans/running/10km/tp-109701/beginner-10k-plan-with-structured-workouts Sufferfest (a whole host of various plans) https://thesufferfest.zendesk.com/hc/en-us/articles/333757054935-The-Sufferfest-APEX-Training-Plans-Now-Available-on-TrainingPeaks https://www.trainingpeaks.com/the-sufferfest.HTML Swimming https://www.trainingpeaks.com/affiliates/2017-triathlon-week-swim-training-plans/ Anyone found any other free TP plans whether cycling, triathlon, running, crossfit etc?? 20% Discount code for TP, 20BritishTri2020 (Just change the year accordingly) https://thesufferfest.com/pages/training-plans
  4. (Cape Town, 18 December 2019) A month after the successful inaugural staging of CHALLENGECAPETOWN, the Mother City’s first middle distance triathlon, the event has won the Best New Race category in the international CHALLENGEFAMILY Awards. The winners in the 12 awards categories were decided by popular vote, giving race participants the power to rate their race experience. Other categories included Best Fans, Most Family Friendly, Best Swim / Cycle / Run Course, Most Eco-Friendly, and Race of the Year. CHALLENGECAPETOWN was also a finalist in the Most Eco-Friendly category, but narrowly lost to Germany’s CHALLENGEHEILBRONN. “I was proud and excited to receive the news that we won the Best New Race on the CHALLENGEFAMILY international circuit,” says CHALLENGECAPETOWN’s Race Director, Gary Marescia. “It is a great accolade and testament to the strength of the team that pulled this event together. This prestigious award is also the direct result of the fantastic collaboration between the organising team, Triathlon South Africa and the City of Cape Town. A big thank you goes to the participants who came out and supported the race, as well as to our sponsors who shared our vision to bring middle distance triathlon to Cape Town. We have commenced our event planning for 2020, and are excited to grow CHALLENGECAPETOWN into one of South Africa’s biggest triathlons in the coming years.” The inaugural CHALLENGECAPETOWN featured a point-to-point race course, starting with a 1.9km Big Bay swim, flat and fast 90km cycle into the CBD, and culminating in a 21km run through the Zonnebloem and District Six precincts. The event was won by Pablo Dapena from Spain, and British pro, Emma Pallant. CHALLENGECAPETOWN will return to the City on 8 November 2020. Entries have opened, with Early Bird rates available to the first 250 entrants. Visit www.challenge-cape-town.com for more information and to enter.
  5. Someone recently mentioned there will be a new Challenge race (biggest competitor to Ironman) later this year in Cape Town on 10 November. https://challenge-cape-town.com/ Thought people might want to know.
  6. Event Name: Challenge Cape Town When: 10 November 2019 Where: Big Bay - Cape Town City Centre, Western Cape Category: Multisport The City of Cape Town will host its first middle distance triathlon on Sunday, 10 November 2019. CHALLENGECAPETOWN will comprise a 1.9km swim in Big Bay, a 90km cycle with three turning points along the coastal road that will end in the CBD, and a 21km run that will be completed over three laps in the Zonnebloem / District Six precinct. This is one of only a handful point-to-point events in the country, where the start and finish are in two different locations. In an historic moment, the finish stretch of the cycle leg will see athletes sprinting along the iconic Government Avenue in the Company’s Garden - the first cycle race to do so. Situated at the edge of the Company’s Garden and at the foot of Table Mountain, the Cape Town High School sports fields will be transformed into a spectator friendly finish line and race village on Race Day. The 7km run loop will become a hive of activity as spectators and supporters line the streets to watch all the race day action, while athletes will pass some of the City's historical buildings and iconic landmarks. Top triathletes include Tim Don, Laura Siddall, Matt Trautman, Bradley Weiss, James Cunnama and Jeanni Seymour. Go to Event Page
  7. Howzit guys, Found some new Profile Design gear on Takelot.com today! Pretty rad that you can get Profile Design on Takealot.com now. Just wanted to share the good news :-) https://www.takealot.com/all?qsearch=Profile+Design&_sb=1&_dt=all&_r=1&_si=86490c4710aa94eb743f70557cf44b85
  8. Are you a runner or cyclist that doesn't have time for strength training yet needs to do it to improve peak performance as well as prevent injuries? Or, are you wanting to lose weight and tone up? We have been assisting clients with their health and fitness goals for 7 years! Let us help YOU! Call now to book your free trial session!
  9. I received an email this morning advising that entries are open. Full Xterra R1200 (why does this seem so expensive??) Xterra Lite R600 So Discovery Tri @ + - R1000 and Xterra @ R1200..... Seems like a few people won't be getting Christmas pressies from me this year. Think I'll make the wife a book filled with cuddle vouchers, it's the thought that counts right?
  10. Rio Olympic triathlon gold-medalist Gwen Jorgensen took another significant step in her quest to compete in the marathon at the 2020 Tokyo Olympics by running 31:55 for 10 000m at the Stanford Invitational track on Saturday night: http://www.letsrun.com/news/2018/03/gwen-jorgensen-wins-stanford-10000m-3155-easily-defeating-ncaa-30005000-champion-schweizer/ Her video of the race: https://m.youtube.com/watch?v=bgQpeuH0k7g She has more videos on her YouTube channel that give some insight into what it takes to perform at her level: https://m.youtube.com/channel/UCNQaItQ0LLVu5987SD88s2w
  11. Hello Hubbers. I searched the forums and read every title and some posts under "triathlon", "watch" and "gps" and while some discuss triathlon training watches etc, they were very specific and beyond my understanding or scope. The goal is get more active in offroad duo/triathlons and perhaps later if logistics allows, road triathlons and eventually 70.3. Currently, my cycling training happens with my phone in a saddle bag and recording it on strava, so route, gradients, speeds and elevation are the information points available, with the Sigma bike computer giving cadence while cycling. I usually go running without it so have no frame of reference besides guestimates of distance on google and own timing. Swimming has been on hold until I can find affordable & safe pool access. TL:DRI'm in the market for a watch that can be used primarily for distance (if possible), active time, running pace (if possible) HR and GPS tracking while running, cycling and swimming. A watch with good constant gps battery life (if there is such a watch, maybe gps sleep mode while sleeping?) and android/samsung syncing capabilities will get massive preference, but anything else like vitality link up, step counters, VO2 max, watts, north point etc or message/call/appointment alers are considered non-Vital bonusses. The budget, while preferred as low as possible (R2000 and under, new or used), is largely dependant on the value that lies in the watches and avoid unecessary expenditure later with upgrading or replacement. I've looked at several products like the Garmin Vivosport, Vivosmart (gps version) and 735XT, Fitbit Charge 2, Polar M430, TomTom Spark 3, Huawei Band 2 Pro, Samsung Gear Fit 2 Pro (terrible battery apparently).
  12. Hi all, Could anybody please get me in touch with somebody they know personally or at a company whom be able to assist in sponsoring a u/23 athlete to compete in Australia at the world championships later this year? Athlete CV available on request Any assistance would be appreciated Francois ffourie19@gmail.com 082 six one five 4994
  13. Hi Guys, Been following on the forum for some time now and it gotten to the point where I need some more specific advise. I have recently started with Triathlons (Cross -Tri) and have been enjoying them, so much so, that I want to start with the road tri's. I, however, only have a MTB. I have a Giant OCR 3 but the frame is now about 5-6 cm to small and frankly don't feel like spending money on a bike that will only last a short while. So a new bike is the order of the day. My dilemma is whether i ought to look at a normal road bike and kit it out (aero bars) or if i should jump right in and get a TT bike. Some background - - Last time on a road bike is about 15 years, - Will compete in the Trinity, 5150 (bela bela and JHB) and next year the 70.3 (at least 1 a year, maybe 2 -3), - Would like to do a full ironman one day (very much doubt this will be annual but maybe every 3 or so years, - Doubt i will ever do road races. If i want to one day I will buy a road bike but don't need to factor this in here, i.e this current bike purchase is really only for tri's but does need to factor in training etc Any advise is appreciated.
  14. Is there already a Strava group for bikehub triathletes? If not, is anyone else interested in forming/joining one? The ‘cyclists with a running problem’ have one, which focuses on running & is quite fun to keep tabs on & encourage each other without cluttering up your activity feed. Thoughts, comments & suggestions welcome...
  15. Have you guys seen anything about this event? It sounds very interesting being spread out over 3 days. I have entered the 113 event as I am not at the level to do the 226 yet. I see they are running a competition on their Facebook page where you can win an entry. Link: www.facebook.com/226brickchallenge
  16. Hi folks, I am wondering if anyone has any experience with using a wetsuit by 'Coral' (a wetsuit shop based in Cape Town). I have the opportunity to get a wetsuit made by them (they custom make), but not sure if I should since they don't specialise in tri gear, they are more generic manufacturers (surf, scuba, etc). I would appreciate if anyone has any feedback on the performance of their suits for triathlons or open water swimming in general, especially in comparison to something like an orca suit. Thanks!
  17. Here's a link to Sunday's Cape Ultra 2017 results: Cape Ultra 2017 Results (incl Sprint) (corrected link to this year's race) Let's hear how it went, hubbers (nudge nudge Oakley360) edit: with pics, or it didn't happen... edit2: seems the 2017 results will be posted on the link on Tuesday (today):
  18. 26 days to Bela Bela. Accommodation and entry booked and paid. Who else will be there? Any tips or suggestions for us newbies? Anything worth seeing in the area?
  19. I am thinking of getting a tri coach as I want to really get involved in triathlons this year. I'm wanting a coach to help me get to a decent level (not podium type) that I can then take and work with myself. Please can you guys help me with some contacts of coaches/clubs that can help me with this. Thanks
  20. shaper

    Garmin 935XT

    Garmin just released a 935 which is pretty much the same as the Fenix 5.... but cheaper https://www.dcrainmaker.com/2017/03/garmin-forerunner-935-depth-review.html
  21. With 70.3 DBN being done and dusted, who's heading down for the tenth edition of 70.3 East London on Jan 2017?
  22. When did you each know that you wanted to become a pro athlete - was there a sort of tipping point? Before I became a pro athlete, I was a coach. I was studying Sports Science in Port Elizabeth and I volunteered to work at Ironman when it first came to town. After I graduated, I got a job with the team at Ironman.I coached guys to do their first Ironman, while at the same time I was coaching myself to my own first Ironman in 2007. I raced it as a pro because at the time there were hardly any pros and we figured I may as well go for it and start with the front batch. I got beaten by some of the women, but I did okay. I did 9 and a half hours, which is my slowest time to date for an Ironman. For the next two years, I coached to pay the bills while I was training. My training increased and increased until I was working between 11 and 3 and for the rest of the time, I either worked from home or I trained. At the end of 2008, I resigned from my job to go full-time pro. With regards to your Sports Science studies: how do you find the theory correlates with real life? It certainly helped me get into it, and it certainly helped me with the initial understanding of what was going on physiologically. I do see elite athletes with absolutely no comprehension of what is happening inside their bodies. It helps, it makes a difference to know “right, I am feeling this way because I am hypoglycemic. I can come out of this with sugar and fluids”. It helps to know what’s adapting and happening during training. For example, that the burn is lactic acid, and will go away in a day. What do think is the difference between the guys who make it and the guys who don’t? It’s a combination of everything. I would love to say that it is just talent, but there are lots of guys way more talented than me who have not made it. Or I could say it is just hard work, but there are loads of people who work ridiculously hard but they just don’t have the raw materials to turn that into top level racing.The best coach in the world can’t make you into an elite athlete if you don’t have the raw talent, do the hard work, and have the opportunity. There are many people who never have the opportunity to learn to swim, ride a bike or try something like a triathlon. Everything has to fall into place at the right time and it’s a very difficult sequence to get right. You have to be prepared to take risks. One of the big things I did was to take the risk of leaving my job knowing that I could not go and ask for my job back in a year, because it would not be there. You are married to a professional triathlete (Jodie Cunnama née Swallow). How do the two of you disconnect from the world of racing, and training? Or do you live, eat, sleep and breathe triathlon? In the season, Jodie and I pretty much live triathlon. It is eat, sleep, and train. In some respects, it’s easier because we are both happy to go to bed at 8:30 pm and there is no guilt about one partner wanting to go out and the other wanting to sleep.Obviously, there is the flip side which is that we are both tired all the time, we’re both grumpy all the time. So it does have its challenges, but we’ve found a pretty good balance. We do make a concerted effort to get away from training when we can, but that is pretty much limited to the off-season. Are you competitive within your relationship? I’d say Jodie is more competitive, she is competitive with anyone and everyone. I’m able to switch it on and off as needed. We swim together and it’s good to be able to push each other and challenge each other in the pool. But I wouldn’t say we are competitive with each other. Do you compete in mostly the same events, or do you pick and choose depending on what suits your training schedule and plans for the year? What determines which events you choose to compete in? A bit of both we try and choose events that coordinate with each other so that we can travel together as much as possible. It is far more pleasant than travelling on your own. But quite often it does not work out. A race that suits me, might not suit Jodie at all and vice versa, or Jodie has qualified for a race that I have not qualified for and our schedule changes accordingly as the season progresses. With East London 70.3 just around the corner (geographically speaking), does this event carry specific importance to you? I have done 70.3 South Africa every year since I started, except when I missed a year through injury. I know it well, and I’ve got some good results and good memories there. Jodie and I both won it on the same day previously. Jodie has won it six times in a row, she is going for number seven this year.It is the only 70.3 in South Africa with a pro race and it is good to race in front with the home crowds. That said, it is held during our off-season in January and World Championships are in October. It’s very hard to be fit in January and October, so every year we have to see how it goes. Some years your preparation has gone well and you are firing, and others you are a few weeks away from firing. Do you prefer the full ironman distance or 70.3 (half-ironman), we notice you both have obtained many good results in the 70.3 distance? And why do you tend to skip the shorter distance formats? I personally prefer the full Ironman distance, I’ve always preferred the longer distances. Unfortunately, I got into triathlon a bit late to perfect my swimming to the level required for short distance racing. Being off the pace coming out the water in draft-legal racing, it is hard to catch up on the bike.Jodie is the opposite, she came from an ITU background and Ironman is almost too long for her- it’s a real challenge for her to keep going for that length of time, that distance. We hear you provide input to product development with Cervélo and ENVE. What does that entail and does it change your approach to racing at all? They asked a lot of questions, and we filled in a lot of questionnaires. They built a bike, the fastest they could make for the pros, with no concessions for trying to sell it or keep the costs down.With the wheels, a big thing was going to disk brakes and tubeless tyres. I have been pushing for tubeless tyres for ages. On the bike leg you are out there with no team car and no mechanical support, and fixing a puncture can cost you the race. So you want a light, fast, good rolling resistance tyre, but then you risk punctures and you lose 5 minutes to a puncture. With tubeless those minor punctures: little pieces of glass, little thorns etc are no longer an issue. With a disk brake bike, they are able to build tubeless wheels that are more efficient and light- they don’t have to provide a braking surface, they don’t have to dissipate heat, they don’t need the solid rim of carbon for a braking surface. Then the other big push from my side was where you put your spares, nutrition, bottles etc. So, for example, the bottle behind the seat you need to be as close to the seat as possible to be most aerodynamic. Aftermarket bottle cages can add an extra 10-20 cm behind the seat. On this bike the bottle cage is fully adjustable- height, angle etc. so you can get it into the exact position you need. Take a closer look at James's Cervélo P5X here. What does your weekly training routine look like? It varies through the year. Now I am building up and I’m probably not hitting anything near peak mileage, but I am still doing a 25 hour of training per week. That’s not counting the preparation for training, the stretching and the core work, and everything else that goes with it.In peak season, we get up to 30-35 hours in a big week. On average, in peak season, we’re looking at 20-25 km’s of swimming, 500km’s or so of biking and anything between 70 and 100km’s of running. Do you think you might look at getting back into coaching after professional racing? I currently coach Jodie. She has tried various coaches and it didn’t work out, and I tried coaching hear at an earlier stage and it didn’t work at all. We just didn’t get the balance right, we didn’t have any separation of church and state as it were. She had to find another coach for the sake of our relationship. But now we’ve found a bit more balance and I coached her for the whole year last year, and she is doing really well. She won World Champs last year, so my coaching CV is looking good.The importance of coaching is just having someone objective. It is easy enough to plan the perfect program, but when it starts getting hard, and when you start getting tired it’s very difficult in the middle of a six-hour ride to not start questioning your decisions. When you just push through it, which you do when you have a coach, and you just do it, you get the benefits. The indecision can cripple you if you don’t have someone objective to say: “I know you feel tired, but harden up and get out there and do it”, or: “I know you feel tired and I agree you should rest, we’ll do the long bike tomorrow”. This gives you the confidence to make the right decisions. It is very difficult to self-coach, you need supreme self-confidence both in the plan and the execution.
  23. James Cunnama is a professional triathlete based in Stellenbosch. James's impressive résumé includes 4th place at Kona 2013 and solid top three results in Ironman and Ironman 70.3 events worldwide. He is married to Jodie Swallow, current women's World Long Distance ITU Champion, and seven times winner of the East London Ironman 70.3, among many other achievements. We caught up with him at his home in Stellenbosch to check out his new Cervélo P5X, which you can read about here, and to find out a bit about life as an elite-level athlete, and what it takes to get to the top and stay there. Click here to view the article
  24. Triathlon events are not governed by the UCI so they are not restricted by the same rules that time trial riders are, meaning that triathlon bikes are free to push the limits and capitalise on developments in technology. The results are wonderfully space-age bikes like the P5X. Cervélo claims to have the most aerodynamic bike on the market. Unfortunately, we left our portable wind tunnel at the office on the day of the shoot, so we'll just have to believe them. James explained that the crosswind impact is much better than the older P5 as there is less frame material higher up and towards the back of the bike where you have less control compared to the front wheel. Chatting to James, it is clear that he is a bit of a bike geek and likely the reason that Cervélo and ENVE have had him involved in the development of their products. James's biggest push was tubeless wheels and, for that reason, disk brakes as well. With the P5X and ENVE SES 7.8 wheels, he's gotten just what he wanted. Moving away from rim brakes makes building a wheel much simpler. There are no more concerns about a braking surface and the resulting heat dissipation. Without these factors, ENVE has been able to build a better and more reliable aerodynamic tubeless rim. The brakes on the bike are TRP HY/RD. They feature a hydraulic system on the brake that is mechanically operated, allowing compatibility with existing road brake levers. With the wheels, I don’t chop and change too much. The 7.8’s are shallow enough to ride in most crosswinds, probably near a disk wheel in stiffness and light enough for climbing. ENVE are adamant that their wheels are as good as a disk wheel. James Cunnama This P5X is set up exactly as it was when James raced at Ironman World Championships in October. Having been unveiled just before the event in Kona, the bike was brand new and it was the first time he had raced on it. Having to keep the bike under wraps meant that he did not have much training time on the bike either. Cervélo, however, were meticulous with mimicking the fit from his previous P5, making the transition seamless. Although the retail P5X is sold with the wireless SRAM Red eTap drive train, James had some compatibility issues with some of his other components and decided to race on Shimano DuraAce Di2 drive parts instead. The DuraAce rear derailleur features a CeramicSpeed cage to fit the brand's oversized 17-tooth pulley wheels which claim to reduce friction and save some precious watts. James uses a Rotor 2INPower crankset to measure his power through both crank arms with Rotor's osymetric Qring chainrings. He admits that it is hard to judge the impact that oval rings bring but after fitting them to his bike, he won his next four races including his first Ironman win, so he is sticking to them. The finishing touch on race day is a CeramicSpeed UFO racing chain that is designed to be ridden for only 320 kilometres, but offers superior efficiency. The P5X may be a no holds barred professional level racing bike but Cervélo did not feel this meant that they needed to sacrifice practicality for pros and amateurs. The aero bars are fully adjustable to help riders get that perfect position. The bars also completely disassemble with the loosening of a few bolts. They can also be removed to make the bike flat for easy transportation. The P5X comes with its own travel bike bag to make this process even simpler. Cervélo also looked closely at what triathletes of all levels carry during races and where they prefer to have it on their bikes. The result was space for a bottle on the handlebars, on the seatpost, and within the front triangle. The seatpost mount is specifically designed to keep the bottle as close to the rear of the bike as possible but still cater for varying size bottles and cages. Spares are stored in compartments within the frame included a removable plastic box in the front triangle (as fitted on James's bike). There is also a bag attachment on the top tube where the rider can store nutrition, and there is even a little separator to keep tablets from getting lost. Full Specification: FrameCervelo P5X 56cmForkIntegrated P5X (by Cervelo)Rims (Front/Rear)ENVE SES 7.8 discHubs (Front/Rear)DT240Tyres (Front/Rear)Schwalbe Pro One Tubeless 25mmHandlebarsIntegrated P5X CerveloStemIntegrated P5X CerveloBrakesetTRP HYRD Mechanical/HydraulicShiftersShimano DuraAce Di2Front DerailleurShimano DuraAce Di2Rear derailleurShimano DuraAce Di2CassetteShimano DuraAce Di2 11-25TCranksetRotor 2INPower, 170mmChainringsRotor Qings 54-39TChainCeramic Speed UFO (racing)Bottom BracketCeramic Speed Pressfit BBPedalsShimano DuraAce SPDSeatpostIntegrated P5XSaddleCobb PlusBike ComputerGarmin 510Water bottles/cagesX-lab (Torpedo, Gorilla, Sidekick)Computer and PowerGarmin 510 + Rotor 2INPower
  25. The Cervélo P5X triathlon bike was unveiled at Ironman World Championship in October. South African triathlete James Cunnama was one of the lucky few to be racing the new bike at the event. Click here to view the article
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