shaper Posted October 19, 2015 Posted October 19, 2015 Shaper, Ice Cream man, and the rest whom are doing the 947 next month,How are you guys planning your training for next week? As well as the week after the event as there will only be one week left after that before the event? Is either more important than the other for you? Pretty much the same as IceCreaMan, training will continue but with a slight taper Sunday 25th - racing the Midval 100kmMonday - Swim 1km, easy, work on tempo and stroke (more sort of physio after cycle race)Tuesday - Run 6kmsWed - Swim 600m race paceThurs - Spin for an hour, might do a brick session with 20mins on the treadmill afterwardsFriday - RestSat - very easy ride early, check the bike 20-30kms (as not been on the tri bike since Bella Bella), rest for most of the day and hydrate plentySunday 1 Nov - Race After race day will recover for 2 days then just focus on intensity spinning for the 94.7 with last long ride on the following weekend the 8th... with some light swimming just to break it up a bit and a couple of 5km runs just to keep the different muscles moving Still deciding on the Midlands Ultra as my running has not been as much as would like to have to have been, will see how feel after Germinston
Crossmonster Posted October 21, 2015 Posted October 21, 2015 Good advice on the taper / training week. I'm doing the Kaapse Hoop half marathon the week after Germiston and am also a bit confused as to how I'm going to approach training during that week.
ScottCM Posted October 23, 2015 Posted October 23, 2015 Really hope the closer we get to race day the wind dies down
ScottCM Posted October 23, 2015 Posted October 23, 2015 So after spending Wednesday morning on the trainer (Sufferfest - Fight Club), Lunchtime in the pool (1320m) and then did weight training in the evening (Squats, single leg squats, steps and calf raises) i seem to have picked up a knee niggle 11km into my morning run yesterday (14km, was planning on longer but cut short because of the discomfort). I haven't done anything since the run but am planning on doing a ride (Hill training) in the morning. Would you guys suggest I skip my LSR on Sunday and rather spend it on the trainer to avoid impact on the knee?
IceCreamMan Posted October 23, 2015 Posted October 23, 2015 So after spending Wednesday morning on the trainer (Sufferfest - Fight Club), Lunchtime in the pool (1320m) and then did weight training in the evening (Squats, single leg squats, steps and calf raises) i seem to have picked up a knee niggle 11km into my morning run yesterday (14km, was planning on longer but cut short because of the discomfort). I haven't done anything since the run but am planning on doing a ride (Hill training) in the morning. Would you guys suggest I skip my LSR on Sunday and rather spend it on the trainer to avoid impact on the knee?yip, avoid putting pressure on it. its a week to go so you not going to gain any fitness with long sessisons now, take it easy and taper.
shaper Posted October 23, 2015 Posted October 23, 2015 Agree with IceCreamMan, if you have tweaked your ITB, rest it, you have been doing the endurance so you will not gain anything by doing last minute cramming with a LSR apart from possibly further damage.
ScottCM Posted October 26, 2015 Posted October 26, 2015 Morning Guys, So its eventually race week. How has everyone training been going? I did some hill repeats on Saturday(60km / 3hours worth) but that unfortunately forced me to rest my knee yesterday and today. With the knowledge that the 5150 isn't my focus, its merely an event to taste what the TRI world is all about, my main focus is the 947 for the rest of the year. My plan for the rest of the week is as follows, Tuesday to Thursday cycle on the IDT with no sudden or violent increase in speed resistance or cadence, merely an hour session spend gradually building resistance and speed up, then swim in the afternoon. Friday Rest and Saturday light spin and walk for 30min to loosen the muscles. Looks like we are in for a wind race day
shaper Posted October 26, 2015 Posted October 26, 2015 Morning Guys, So its eventually race week. How has everyone training been going? I did some hill repeats on Saturday(60km / 3hours worth) but that unfortunately forced me to rest my knee yesterday and today. Consider using KT Tape to support and strengthen the knee whilst resting, light training and even on race day. http://www.kttape.com/instructions/outer-knee/http://www.kttape.com/instructions/inner-knee/http://www.kttape.com/instructions/full-knee-support/ Also do some outer thigh abductor strength work either with a resistance band or on the machines at the gym. If you start feeling your ITB hurting during the ride or on the run, shorten you stride length when running to limit over extension and rubbing of the ITB. You will see many walking on the run part (is not easy putting all 3 disciplines together), so if you need to rest the knee, walk and run as your knee dictates... it's just a race and there will be many more ....so don't kill yourself and do serious damage.... your aim is to finish and gain experience as it is your first. As for my training, LSR on Saturday followed by a fast Midval100 race yesterday ... so easy swim in the pool today
IceCreamMan Posted October 26, 2015 Posted October 26, 2015 Take it easy... don't go hurting that knee. Season is still very early so rest up and let it heal. I ran 7km's this morning and did a spin session. Will do a spin session this evening and swim 2 km's or so. Tomorrow spin session and an evening run. Wednesday, swim , Thursday long run 15kms Friday swim...Saturday light mountain bike ride for an hour or so..sunday 5150 which I am getting very excited about. Don't forget the sun screen and apply after the swim again...even if over cast
ScottCM Posted October 26, 2015 Posted October 26, 2015 Thanks Shaper, is see KT is a states company, It there a local distributor or is Spidertech Kinesiology tape from dischem the same but not cut up into strips?http://dischem.co.za/product-view/5681/spidertech-kinesiology-tape-5m-blue Going through the instructions/info brochure i found the following interesting and thought I would post it for any other novices whom haven't read the brochure Bike course :Between Transition and N17 On/Off Ramp , Keep LEFT pass RIGHT N17 On / Off Ramp NO PASS ZONE N17 itself Keep RIGHT pass LEFT
travisza Posted October 26, 2015 Posted October 26, 2015 Thanks Shaper, is see KT is a states company, It there a local distributor or is Spidertech Kinesiology tape from dischem the same but not cut up into strips?http://dischem.co.za/product-view/5681/spidertech-kinesiology-tape-5m-blue Going through the instructions/info brochure i found the following interesting and thought I would post it for any other novices whom haven't read the brochure Bike course :Between Transition and N17 On/Off Ramp , Keep LEFT pass RIGHT N17 On / Off Ramp NO PASS ZONE N17 itself Keep RIGHT pass LEFT 1. Tape in discem is same. KT is just the brand, but there's a couple different sports tapes in dischem. All do the same thing - just cut yourself. 2. Please everyone do yourselves a favour and read the athletes guide
ScottCM Posted October 26, 2015 Posted October 26, 2015 Guys please help inform me here. I see that in the info guide we can't have a bare torso while on the bike nor running, but nothing about the swim. I don't have a wet suit so was planning on swimming topless and then put my running vest on for the bike and run. Will this be ok?
Craai Posted October 26, 2015 Posted October 26, 2015 Guys please help inform me here. I see that in the info guide we can't have a bare torso while on the bike nor running, but nothing about the swim. I don't have a wet suit so was planning on swimming topless and then put my running vest on for the bike and run. Will this be ok?Yes, definitely okay, have done multiple tri's (Germiston 5150 included) in the trusty ol' speedo
shaper Posted October 26, 2015 Posted October 26, 2015 Guys please help inform me here. I see that in the info guide we can't have a bare torso while on the bike nor running, but nothing about the swim. I don't have a wet suit so was planning on swimming topless and then put my running vest on for the bike and run. Will this be ok?There will be a few without wetsuits, so swim in jammers or your cycling shorts. There will also be some in speedo's When out of the water put your top on, and is best to use a race belt if you have one, else the goodie bag often supplies elastic lace for this (easier than using safety pins). Belt around your waist with number at the back for the cycle. Helmet and bike shoes on (and socks if you are wearing) and jog to transition line before jumping on bike. Race belt and other items you might forget you can pick up at the mini expo at registration After run, stay in same kit, move race number to front, put on takkies and run to the finish.... enjoy collecting your first medal. And the KT tape from Dischem will do the job, you may even find actual KT Tape there pre-cut as there is often a few suppliers on sale at Dischem.
travisza Posted October 26, 2015 Posted October 26, 2015 Guys please help inform me here. I see that in the info guide we can't have a bare torso while on the bike nor running, but nothing about the swim. I don't have a wet suit so was planning on swimming topless and then put my running vest on for the bike and run. Will this be ok?Definitely fine. Exactly how I did my first xterra
Bianchi Baby Posted October 26, 2015 Posted October 26, 2015 Ok so reading how much training you guys are doing and comparing it to mine it looks like I will be paid to be the official sweeper for the day ????Training has been really bad for the last month as I lost my mom exactly 4 weeks ago so I'm in it to survive! Oh well at least we have our health and ability to suffer properly during the race! NMy tapering has been awesome tho ????
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