Standard Bank Ironman 2016 (10 April)

[New2tri]

Struggling with a nagging achiles tendon, so gonna give it some rest and hope for the best. Was gonna spend some more time on the bike in Feb in any event. Oh well, what's IM training without the injuries and snotty noses?   

I've had the same issue, just not hitting my stride unfortunately. Little niggle here and there, then a bit sick for a few days and work....but giving my best and hoping in the end it will all work out.   

[banna]

I've had the same issue, just not hitting my stride unfortunately. Little niggle here and there, then a bit sick for a few days and work....but giving my best and hoping in the end it will all work out.   

Ag ja, just take it easy. Not much we can do about the niggles. Just see them out and keep going. And at the end of the day it's the IM. Doesn't matter how much you've trained (or not trained), you can bet the second half of the run will be crap.   

[IceCreamMan]

Ag ja, just take it easy. Not much we can do about the niggles. Just see them out and keep going. And at the end of the day it's the IM. Doesn't matter how much you've trained (or not trained), you can bet the second half of the run will be crap.   

 

for me the whole run turns into crap... and you right, matters not how much I train or do ..the run is always gonna be crap anyway

[Garfield2010]

COuld the new route really be 600 metres climbing per loop?  I remember that part to be flat with one small climb only of 300m.  The rest are false flats?

[Garfield2010]

for me the whole run turns into crap... and you right, matters not how much I train or do ..the run is always gonna be crap anyway

It really doesnt have too.  A lot is mental.

 

The first hour I enjoy being off the bike stretching my legs, taking in the fact that I will complete the Ironman as mechanicals wont stop me etc...

 

This year will be better because the crowds will be there all the way.  Could be hotter as well as the buildings keep the heat.

 

From 10 - 20km I try and figure out what marathon time I could be looking at.  I also make sure I eat and drink properly.  After 20km you are halfway - massive psycological barrier.  Before you know it you are at 30km meaning every single step you take is the last of this lap.

 

Start planning your celebrations.  In need start thinking of beer.  Then have been afterwards.

 

If you go throug a bad patch, stop at an aid station and soak yourself with the ice spunges.  Incredible what your body can do when you lower its core temperature.

 

You will however need to train with wet shoes to ensure you are use to it. (blisters etc)

[banna]

It really doesnt have too.  A lot is mental.

 

The first hour I enjoy being off the bike stretching my legs, taking in the fact that I will complete the Ironman as mechanicals wont stop me etc...

 

This year will be better because the crowds will be there all the way.  Could be hotter as well as the buildings keep the heat.

 

From 10 - 20km I try and figure out what marathon time I could be looking at.  I also make sure I eat and drink properly.  After 20km you are halfway - massive psycological barrier.  Before you know it you are at 30km meaning every single step you take is the last of this lap.

 

Start planning your celebrations.  In need start thinking of beer.  Then have been afterwards.

 

If you go throug a bad patch, stop at an aid station and soak yourself with the ice spunges.  Incredible what your body can do when you lower its core temperature.

 

You will however need to train with wet shoes to ensure you are use to it. (blisters etc)

Great advice. And ja, I do agree it's mental. In fact, for me the whole day is a 50/50 split between physical and mental. There are so many times during the day that you go through those horrible dark patches where your body is screaming for you to stop. And then the mind has to take over and tell the body to p*ss off and keep going! Gotto luv this event.

[IceCreamMan]

COuld the new route really be 600 metres climbing per loop?  I remember that part to be flat with one small climb only of 300m.  The rest are false flats?

I have thought about this a lot, the old route was around 820 metres and I guess it could be apportioned to 500 metres for the first 45 kays and 300 to the last 45 kays..as you are now doing the last 45 kays twice per lap I spose 600 metres is possible x 2 = 1200. Instinctively it still seems on the high side (for me anyway) but there you go.

[IceCreamMan]

It really doesnt have too.  A lot is mental.

 

The first hour I enjoy being off the bike stretching my legs, taking in the fact that I will complete the Ironman as mechanicals wont stop me etc...

 

This year will be better because the crowds will be there all the way.  Could be hotter as well as the buildings keep the heat.

 

From 10 - 20km I try and figure out what marathon time I could be looking at.  I also make sure I eat and drink properly.  After 20km you are halfway - massive psycological barrier.  Before you know it you are at 30km meaning every single step you take is the last of this lap.

 

Start planning your celebrations.  In need start thinking of beer.  Then have been afterwards.

 

If you go throug a bad patch, stop at an aid station and soak yourself with the ice spunges.  Incredible what your body can do when you lower its core temperature.

 

You will however need to train with wet shoes to ensure you are use to it. (blisters etc)

 

Absolutely spot on , thanks.

 

Certainly believe that the run will be easier for me this year what with the lesser bike elevation, the fact I have trained more and harder and the fact that you in front of humanity more. Looking forward to getting off the bike and jogging along the beach front road.

 

I had a dreadful run leg last year due a lil niggle that turned to big niggle , so far this year no niggles.

[ADe]

Exactly 60 days to go.... an counting.

 

How is everyone's training coming along?

I have been injury free so far, so that is positive. Training has been a little up and down. I have some really quality workouts and then some where I feel really crap. This week has been a struggle so far. 

 

This weekend is going to be a tough one. My training plan (Joe Friel) has a big day workout planned for Saturday: 1 hr swim, rest 1.5 hrs; bike 5 hrs; rest 1.5 hrs; run 2 hrs.

 

When I did my 1st Ironman 2 years ago I did not do anything like this and it was a big mental struggle on the day, so I think this workout might be good for confidence. I am just worried about injury, but luckily the pace must be Ironman pace.

[ADe]

I have thought about this a lot, the old route was around 820 metres and I guess it could be apportioned to 500 metres for the first 45 kays and 300 to the last 45 kays..as you are now doing the last 45 kays twice per lap I spose 600 metres is possible x 2 = 1200. Instinctively it still seems on the high side (for me anyway) but there you go.

I did 75 km (I turned around where the road gets narrow) of the bike route during December and the elevation gain was 385 m according to my Garmin. Not sure how accurate that is, but 600 m per loop seems a little high.

[banna]

This weekend is going to be a tough one. My training plan (Joe Friel) has a big day workout planned for Saturday: 1 hr swim, rest 1.5 hrs; bike 5 hrs; rest 1.5 hrs; run 2 hrs.

 

When I did my 1st Ironman 2 years ago I did not do anything like this and it was a big mental struggle on the day, so I think this workout might be good for confidence. I am just worried about injury, but luckily the pace must be Ironman pace.

Shoe good luck with the training day. Do you think you still need such a hectic day, now that you already have some IM experience?

[Jewbacca]

Also going through very good and bad weeks.

 

I put it down to over training..... that and the apprehension of missing a session here and there due to work just being ridiculous.

 

Getting up at 4 am 5 times a week and still having to find time to swim has been a challenge.

 

A more concerted effort in the water over the next 4 weeks should put me back on track for a sub 60min swim.

 

Otherwise just looking forward to it.

 

On a side note, is anyone even thinking about doing two oceans giving themselves 14 days to recover and hit their straps for IM?

 

I was considering pacing a friend of mine who is considerably slower than me but is 2 weeks enough to kinda 'settle' the legs?

[IceCreamMan]

Also going through very good and bad weeks.

 

I put it down to over training..... that and the apprehension of missing a session here and there due to work just being ridiculous.

 

Getting up at 4 am 5 times a week and still having to find time to swim has been a challenge.

 

A more concerted effort in the water over the next 4 weeks should put me back on track for a sub 60min swim.

 

Otherwise just looking forward to it.

 

On a side note, is anyone even thinking about doing two oceans giving themselves 14 days to recover and hit their straps for IM?

 

I was considering pacing a friend of mine who is considerably slower than me but is 2 weeks enough to kinda 'settle' the legs?

 

Last year I had a mate who did IM and the next weekend he did two oceans, he is a seasoned endurance athlete who then proceeded to run comrades as well...so it can be done.

 

Me on the other hand, I did the sun city Ultra 5 weeks later and was still feeling the effects of Ironman on my body.

 

So depending on your body and fitness/endurance levels, yes it can be done. However, it cannot be done by me

[IceCreamMan]

I did 75 km (I turned around where the road gets narrow) of the bike route during December and the elevation gain was 385 m according to my Garmin. Not sure how accurate that is, but 600 m per loop seems a little high.

 

I agree, this figure of 678m which is quoted on Ironman site seems way too high if its per loop.

[MK Killer]

Gents whats the views on how many bottles to carry.  I only have 1 bottle cage on my old Cervello P2.

 

I was considering buying the rear 2 bottle cage but I have mates who have only had issues with them.

 

Considering there is a waterpoint effectively every 22.5km on the route surely one bottle is enough and just get another at each point?

 

This is my first IMSA  so please dont shoot me down if this view seems retarded

[nochain]

Gents whats the views on how many bottles to carry.  I only have 1 bottle cage on my old Cervello P2.

 

I was considering buying the rear 2 bottle cage but I have mates who have only had issues with them.

 

Considering there is a waterpoint effectively every 22.5km on the route surely one bottle is enough and just get another at each point?

 

This is my first IMSA  so please dont shoot me down if this view seems retarded

Try the one that fits between the aero bars maybe now,they very cheap..like R100.00 for the ones that work with the elastic bands..I have used them before and then I just get a bottle at some of the water points and fill it up.

If you worried about aero. That's the best place to fit a bottle.

T