Sport Leave

[Agteros]

We have a policy that you can take 10 days leave (over and above normal leave) if you obtained national colours to go and represent your country.

 

Question is how hard do I need to train to make the national duathlon team in my age category (40-44)?

Any suggestions?

Edited December 20, 2012 by robox

[Stretch]

We have a policy that you can take 10 days leave (over and above normal leave) if you obtained national colours to go and represent your country.

 

Question is how hard do I need to train to make the national duathlon team in my age category (40-44)?

Any suggestions?

very hard?

 

mate of mine played canoe polo for SA, and his stoopid boss didnt even give him leave to got to the World Cup one year

[Wayne Potgieter]

very hard?

 

mate of mine played canoe polo for SA, and his stoopid boss didnt even give him leave to got to the World Cup one year

canoe polo? Wow. Sounds obscure but fun.

[Agteros]

very hard?

 

mate of mine played canoe polo for SA, and his stoopid boss didnt even give him leave to got to the World Cup one year

Would love some indications of how "very hard"

 

Some indications...

Running 21km PB is (not in current shape ) = 1H40

FTP of 295 according to WKO+ (current shape-ish)

 

Where do I need to get those number realistically?

[Stretch]

canoe polo? Wow. Sounds obscure but fun.

 

quite a jol

 

http://www.canoeicf.com/icf/NewsGallery/News-Archive/September-2012/Poland-to-host-Canoe-Polo-World-Championships/teaserImgBinary/France%20protect%20the%20ball%20from%20Germany.jpg

[Stretch]

Would love some indications of how "very hard"

 

Some indications...

Running 21km PB is (not in current shape ) = 1H40

FTP of 295 according to WKO+ (current shape-ish)

 

Where do I need to get those number realistically?

 

difficult to say and not sure - my sense is that you should be podiuming in your age group regularly in the two categories. I am so far from that that i dont even consider it

[JGR]

Would love some indications of how "very hard"

 

Some indications...

Running 21km PB is (not in current shape ) = 1H40

FTP of 295 according to WKO+ (current shape-ish)

 

Where do I need to get those number realistically?

A friend of mine represents SA in long course duathlon, have no idea what his training hours are like but you would need to run that closer to 1h20 for 21km (off the bike)

 

Here are some of his results - I think you would need these kinds of results to stand a chance

 

Twenty Twelve

· Featherbed Night Run- Coeleacanth 15km- 1^st, 5^th Overall on the day

· 2012 South African Long Distance Duathlon Champion (Worcester)

· Duathlon-Western Province Championship – 2^nd Overall, First in Age Group

· ProNutro African X - 3rd Overall (Kleinmond)

· Momentum Health I-Flex National Duathlon Series – 6^th Overall (Lourensford)

 

 

 

 

Twenty Eleven

· ProNutro African X - 1st Team Overall

· TotalSports Terra Firma - 3rd Overall

· Attekwas Mountain Bike Race - 2nd Sub Vet

· Xterra Buffelspoort - 9th Overall / 3rd in Age Group

· Xterra Grabouw - 10th Overall / 2nd in Age Group

· Grape Escape 3 Day Stage Race - 1st Four Man Team

 

 

 

Twenty Ten

 

· WP Duathlon Trails - 3rd Overall

· African X 3 Day Trail Run - 2nd Team Overall

· Featherbed Trail Race - Race 1: 1st Short Course

- Race 2: 3rd Long Course

- Race 3: 5th Long Course

· Oudtshoorn 3 Day Stage Race - 3rd Sub Vet

· Cape Pioneer MTB 6 Day Trail Race - 8th Open Mens

 

 

 

Twenty Nine

 

· Ironman 70.3 South Africa - 27th Overall / 4th in Age Group

· Xterra Grabouw - 9th Overall / 1st in 25-29 Age Group

· Addo Elephant 25mile Trail Race - 1st Overall

· African X 3 Day Trail Run - 5th Team Overall

· WP Duathlon Championships - 2nd Overall / 1st in 25-29 Age Group

· Featherbed Trail Race - Race 1: 1st Overall

- Race 2: 1st Overall

· Xterra Knysna - 2nd Overall

· Otter Trail Race - 3rd Overall

· World Ironman 70.3 Championship

[Stretch]

there we go...what he said /\

[rudi-h]

We have a policy that you can take 10 days leave (over and above normal leave) if you obtained national colours to go and represent your country.

 

Question is how hard do I need to train to make the national duathlon team in my age category (40-44)?

Any suggestions?

 

i'd check the running times for the age group winners on IM or 70.3. That should give you a good idea what to aim for

[Jeepdude]

OK... i should qualify to answer this? i won 2010 long distance duathlon champs... and have qualified twice to represent RSA... i did decline both. Duathlon is a RUNNERS speciality. looking at this years results there were not a lot of okes in your age group. i was not there this year but i have battled quite a few times with the gent that came second... he is 40-44 age groups and gave the Elites a GOOOd run for their money. and he is a damn good cyclist. if you can run between 35-38 min for the 10km first run and have a bike that you average 35km/h for 40km get of that and run a 22min 5km you stand a chance , to qualify. now the selection criteria is first 6 in age group or within 10 % of your age group winner. in your case the age group winner was 2nd overall and first age grouper so you had to finish within 11 minutes of 1:54... hehehe good luck doing that. if you do a sub 2 you are in the top 10 overall in south africa if you do 2;05 you are within top 20 overall in SA.

if you run 38 Transition 2 min ride 1:10 (that is FAST top 30 riders average) transition 2 min and run 22 you will finish in 2:14 eish..

[ichops]

canoe polo? Wow. Sounds obscure but fun.

Didn't know you could get a horse in a canoe ?

[Jeepdude]

oh the question was how much training? if not a good runner you will have to run daily... with a long run over the weekend of 15km and bike 3-4 times a week on top of that. i would say a good runner in your age group is defined by somebody running 36-40 minutes for a 10km easily of the cuff

[Red Zone]

Rather work 10 Saturdays or public holidays, take time in lieu and go and tour the Tour de France or something, you will put in less "work" time than you would have to train, there is far less pressure and you are certain to get the time off.

[Agteros]

OK... i should qualify to answer this? i won 2010 long distance duathlon champs... and have qualified twice to represent RSA... i did decline both. Duathlon is a RUNNERS speciality. looking at this years results there were not a lot of okes in your age group. i was not there this year but i have battled quite a few times with the gent that came second... he is 40-44 age groups and gave the Elites a GOOOd run for their money. and he is a damn good cyclist. if you can run between 35-38 min for the 10km first run and have a bike that you average 35km/h for 40km get of that and run a 22min 5km you stand a chance , to qualify. now the selection criteria is first 6 in age group or within 10 % of your age group winner. in your case the age group winner was 2nd overall and first age grouper so you had to finish within 11 minutes of 1:54... hehehe good luck doing that. if you do a sub 2 you are in the top 10 overall in south africa if you do 2;05 you are within top 20 overall in SA.

if you run 38 Transition 2 min ride 1:10 (that is FAST top 30 riders average) transition 2 min and run 22 you will finish in 2:14 eish..

Thanks Jdude... Maybe set the aim a bit lower first.. CGT/GNT (Gauteng) / whatever it'll be in first in 2013. In 2014 I move up a category, then I'm one of the 'young guns' again. Hopefully not the slow youngster

[Agteros]

oh the question was how much training? if not a good runner you will have to run daily... with a long run over the weekend of 15km and bike 3-4 times a week on top of that. i would say a good runner in your age group is defined by somebody running 36-40 minutes for a 10km easily of the cuff

I did something similair a few years ago. Run Tue-Fri (occasional 15km on a Wed). Long ride Sat, Long run Sun (18km+), 2 IDT session of 60-90 mins.

Anything between 10 and 14 hrs a week total (about 50/50 split)

 

But then I picked up bronchitis in April + two torn calf muscles during the year for my efforts.

 

Fitness was through the roof though - coasted many months on those 6 months of craziness.

I realised I lacked strength though (describe it as having the lungs, having the legs, but the body/something else gets tired). I've been working on that the last while but have "virtually" NO cardio fitness. Horrible to run out of breath 75% up a hill on the bike or see the 'slow' runners run away from you

[Jeepdude]

A friend of mine represents SA in long course duathlon, have no idea what his training hours are like but you would need to run that closer to 1h20 for 21km (off the bike)

 

Here are some of his results - I think you would need these kinds of results to stand a chance

 

Twenty Twelve

· Featherbed Night Run- Coeleacanth 15km- 1^st, 5^th Overall on the day

· 2012 South African Long Distance Duathlon Champion (Worcester)

· Duathlon-Western Province Championship – 2^nd Overall, First in Age Group

· ProNutro African X - 3rd Overall (Kleinmond)

· Momentum Health I-Flex National Duathlon Series – 6^th Overall (Lourensford)

 

 

 

 

Twenty Eleven

· ProNutro African X - 1st Team Overall

· TotalSports Terra Firma - 3rd Overall

· Attekwas Mountain Bike Race - 2nd Sub Vet

· Xterra Buffelspoort - 9th Overall / 3rd in Age Group

· Xterra Grabouw - 10th Overall / 2nd in Age Group

· Grape Escape 3 Day Stage Race - 1st Four Man Team

 

 

 

Twenty Ten

 

· WP Duathlon Trails - 3rd Overall

· African X 3 Day Trail Run - 2nd Team Overall

· Featherbed Trail Race - Race 1: 1st Short Course

- Race 2: 3rd Long Course

- Race 3: 5th Long Course

· Oudtshoorn 3 Day Stage Race - 3rd Sub Vet

· Cape Pioneer MTB 6 Day Trail Race - 8th Open Mens

 

 

 

Twenty Nine

 

· Ironman 70.3 South Africa - 27th Overall / 4th in Age Group

· Xterra Grabouw - 9th Overall / 1st in 25-29 Age Group

· Addo Elephant 25mile Trail Race - 1st Overall

· African X 3 Day Trail Run - 5th Team Overall

· WP Duathlon Championships - 2nd Overall / 1st in 25-29 Age Group

· Featherbed Trail Race - Race 1: 1st Overall

- Race 2: 1st Overall

· Xterra Knysna - 2nd Overall

· Otter Trail Race - 3rd Overall

· World Ironman 70.3 Championship

 

that be rohan kennedy... he is slightly better than the usual 40-44 age group qualifier for duathlon worlds