Sport Leave

[Stretch]

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

 

but then that same chap jeepdude is talking about might also move up a category

[Agteros]

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.

naah, does not appeal to me... will miss out on all those lovely aerial landscape shots from the helicopter. The pressure is good, only way to 'cook'!

[Agteros]

Second question(it is)? Is a fancy coach necessary?

 

I normally do the lab club rides on a Sat - a member.

Have option of two running groups (one slower but familiar, and other faster, and not too familiar) during the week. - both reasonably hilly routes

Various options available for Sunday long runs

[Jeepdude]

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

dont be fooled by the older age groupers... they get faster as the okes have more time to train with kids older and financial situations stable... just check the results the 45-49 ers are faster than the 40-44... local omie here gave me thorough beating when i was in Better condition running 35 min or less for 10km. DUATHLON is brutal on the LEGS.. you have to be strong/tough to want to go far

[Agteros]

but then that same chap jeepdude is talking about might also move up a category

Luckily a few of the regular CGT 40-44ers have 'retired'. I know one is raising twins

[Agteros]

dont be fooled by the older age groupers... they get faster as the okes have more time to train with kids older and financial situations stable... just check the results the 45-49 ers are faster than the 40-44... local omie here gave me thorough beating when i was in Better condition running 35 min or less for 10km. DUATHLON is brutal on the LEGS.. you have to be strong/tough to want to go far

Think I'm still going to make a play for it. Only way to find out is to test yourself.

 

As one of the age cat guys I had contact with says: duathlon is tougher than triathlon.

BRUTAL sounds about right It has a weird sense of appeal to me

 

Going to have to step up the game then.

[Jeepdude]

Second question(it is)? Is a fancy coach necessary?

 

I normally do the lab club rides on a Sat - a member.

Have option of two running groups (one slower but familiar, and other faster, and not too familiar) during the week. - both reasonably hilly routes

Various options available for Sunday long runs

no.... no coach neede that is ample... just make sure to through in speed work into the running. troisport have a track session once a week

[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

Something like running for about 45-55km a week, and ride for 5 to 6 hrs (1/2 of that a long ride, the other half IDT sessions)?

 

Mon: Rest

Tue: 9km run + Ride 60-90m IDT (or Dome Crit)

Wed 9 / 15 run

Thu: Ride Hills / 60-90 IDT + run 5/8km time trial

Fri: Run 6-8km easy

Sat: Ride 2.5 to 3 hrs (75km-100km)

Sun: Run 15-18km

 

+1 "strength" (more bio stuff) session a week?

 

Just a matter of time to have the training effect to kick in.. and to get to the stage(Guess 6 weeks or so) where the above can be done regularly?

[Agteros]

no.... no coach neede that is ample... just make sure to through in speed work into the running. troisport have a track session once a week

Think they have theirs at 6am... nasty time for me. Will contact Marcel(FFA), or (to grind my teeth down) attempt the stuff at Randburg Harriers. They have theirs in the early evening 17:30 - 18:30

Alternatively (I heared this last year) Andrew Jansen v. Rensburg has a track session somewhere as well.. Not sure how well it is "organised"/informal maybe?

 

Alternatively I can run 400m intervals in a quite suburbian road - I stay at the top of a longish 'drag'?

[Agteros]

Kom ons kyk hoe hard word my gat geskop... I just want to make the team(s), no the podium

[Jeepdude]

Something like running for about 45-55km a week, and ride for 5 to 6 hrs (1/2 of that a long ride, the other half IDT sessions)?

 

Mon: Rest

Tue: 9km run + Ride 60-90m IDT (or Dome Crit)

Wed 9 / 15 run

Thu: Ride Hills / 60-90 IDT + run 5/8km time trial

Fri: Run 6-8km easy

Sat: Ride 2.5 to 3 hrs (75km-100km)

Sun: Run 15-18km

 

+1 "strength" (more bio stuff) session a week?

 

Just a matter of time to have the training effect to kick in.. and to get to the stage(Guess 6 weeks or so) where the above can be done regularly?

perfect!

[Jeepdude]

Think they have theirs at 6am... nasty time for me. Will contact Marcel(FFA), or (to grind my teeth down) attempt the stuff at Randburg Harriers. They have theirs in the early evening 17:30 - 18:30

Alternatively (I heared this last year) Andrew Jansen v. Rensburg has a track session somewhere as well.. Not sure how well it is "organised"/informal maybe?

 

Alternatively I can run 400m intervals in a quite suburbian road - I stay at the top of a longish 'drag'?

also do a brick session which can substitute as speed

[Agteros]

perfect!

also do a brick session which can substitute as speed

 

Eish.. bricks are important, I know... But they sure do KILL! Still better than trying to run on jelly legs. I've tried "jelly legs" a few times and it is the MOST awful experience I've ever had trying to run!

[Jeepdude]

my most favourite brick session was this done on bike mounted on idt outside somewhere

 

A basic session based at a track could consist of: Run 4 x 400m Bike 6 x 1km Run 4 x 400m Bike 6 x 1km Run 4 x 400m

How fast should you go!

The pace of the running and cycling needs to be the hardest pace you can maintain over the whole session, the sample session shown above takes about an hour. For those that work to a heart rate zone, you should be just above your anaerobic threshold. If you go too fast your legs will clog with lactic acid and you will be reduced to a painful jog by the end. Not fast enough and you will be wasting your time. Only trial and error will help you understand what your body capable of coping with. You need to teach the muscles to become more efficient; ie, to burn less oxygen at a given speed, so that you can ultimately race at a faster pace without building up lactic acid.

[JGR]

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

correct - he is pretty sharp

[Agteros]

Did some digging, and some observations:

1. 10% rule seems to be is less important than having a team.
   
2. Not everybody selected, proceeds to next event. Especially going to Worlds. With age cat athletes having to pay for themselves, I guess the biggest hurdle is the ~R30K it seems to require to go on average, and not athletic ability? (TSA might feel that it is YOUR money, and if you want to go - you are welcome to blow it). Only 2nd & 7th place at nationals seems to have participated in Nancy. Question is how many travelled there, but had to pull out for whatever reason.
   
3. If athletes withdraw from team, and those outside the initial criteria are given a chance to participate, do they still get full colours (province/national)?
   

Event results for M 40-44: (Worlds was won by a French man. ZA posted only 2 times. Did not see any DQ/DNFs for ZA

 

Published teams, and events they participated:

 

Time schedule (Events seem to be a month earlier than normal) -

1. 24 Mar 2013: 2013 CGT/GNT Provincial Duathlon Championships

2. 05 May 2013: 2013 SA National Duathlon Championships

3. 10-11 Aug 2013: 2013 Ottawa ITU Duathlon World Championships

 

Maybe because of this?

 

Weather in Ottawa, Ontario in Aug: 14C Min Avg, 26C Max Avg, 20C Avg

Weather in Ottawa, Ontario in Sep : 9C Min Avg, 20C Max Avg, 15C Avg