Garfield2010 Posted March 23, 2016 Author Posted March 23, 2016 Training is going well. This year I have been doing shorter but more sessions in general. Never biked more than 5 - 5h30 hours at once but did bike 10 hours in a week. Same with running. Max distance was 22km but I did run 60km in total some weeks. So I think I will have a solid race until I get to 30km on the run
clivem Posted March 23, 2016 Posted March 23, 2016 Not long to go. Hope the sea temp is still below 24.5 C...
banna Posted March 23, 2016 Posted March 23, 2016 Jeesh, I just gotto beat 13 hours this year. Did a 13h02 in 2013, so was so close. Maybe I must just stop braai-ing in transition...
Snytjie Posted March 23, 2016 Posted March 23, 2016 It was/is an interesting experience training for my 2nd one. much more challenging than the first one, probably because I'm not driven by terror. I also struggled a lot with motivation and can't wait to get it over. Swimming is lekker and comfortably swam 75 mins past two weeks. Last year I did 3 x 180k rides of up to 8 hours and probably 5 x 28k runs. This year not nearly as much volume: 2 x 6 hour rides (slow and coming to 140k odd but with 2200m climbing vs 1300m in race) and 2 x 28k runs. Like you other guys I did a number of 4 hour odd rides and 2 hour runs, many at higher intensity than planned race pace. I also managed one strength session per week for the last 10 weeks which I hope is going to help. I don't know, new ground for me. I think better quality sessions than last year albeit shorter. I felt good on my long day out and decided to do a shortened version as end to my main training. Ten day taper from 1 April, and then it is what it is! I can't wait for that feeling when standing on the beach.
banna Posted March 23, 2016 Posted March 23, 2016 It was/is an interesting experience training for my 2nd one. much more challenging than the first one, probably because I'm not driven by terror. Haha! I have exactly the same problem. My 3rd one, so the initial fear factor is now gone. It seems the more you do the less you train! So I'm not supremely confident about this years event, but at least you know you'll be able to finish barring any nasty surprises/issues.
IceCreamMan Posted March 23, 2016 Posted March 23, 2016 Jeesh, I just gotto beat 13 hours this year. Did a 13h02 in 2013, so was so close. Maybe I must just stop braai-ing in transition... Nice one, aiming for a 14 hour or 14 hour something. Last year was a 16h22 with the slowest run leg recorded by any competitor in the history of ironman I suspect.
banna Posted March 23, 2016 Posted March 23, 2016 Nice one, aiming for a 14 hour or 14 hour something. Last year was a 16h22 with the slowest run leg recorded by any competitor in the history of ironman I suspect.Hehe. I think I had the slowest bike leg ever last year. Which then resulted in an extremely crappola run. All and all just a k@k day out. So ja, I think we're all hoping for something better this year.
Garfield2010 Posted March 23, 2016 Author Posted March 23, 2016 The weather seems strange. I remember many races where the conditions was very hot. Looking at the long term forecast it seems maximum temps in PE nowdays stays below 25 degrees? Is this normal? I could have sworn it was 35 degrees a couple of years back
hboli4 Posted March 23, 2016 Posted March 23, 2016 Nice one, aiming for a 14 hour or 14 hour something. Last year was a 16h22 with the slowest run leg recorded by any competitor in the history of ironman I suspect. My slowest run 'record' is 07:17
Jewbacca Posted March 23, 2016 Posted March 23, 2016 My slowest run 'record' is 07:17 That is special.... full kudos for perseverance! Did you have a nap in the transition area or in the gutter? I am hoping to do a 4:10 to 4:20 ish marathon. If I can lap at 60 to 65 minutes I will be happy. Even splits and not blowing like a steam train. If I achieve that it will be a sub 12 and straight into Expedition Africa prep when I get back to Cape Town on the 14th. If the wind is blowing a gale as is likely I will be happy with 16:59.59.....
banna Posted March 23, 2016 Posted March 23, 2016 My slowest run 'record' is 07:17 With a 4h30 bike I guess? I'm still trying to figure out what's the best: go hard on the bike OR hard on the run OR (in my case) average speeds on both bike and run. I guess it depends what you're good at.
Jewbacca Posted March 23, 2016 Posted March 23, 2016 With a 4h30 bike I guess? I'm still trying to figure out what's the best: go hard on the bike OR hard on the run OR (in my case) average speeds on both bike and run. I guess it depends what you're good at.I think average speeds.... going hard tends to leave one blowing like a steam train sucking in air from the gutter at 30km..... I think with anything it is stick to your splits and don't burn all your matches early on. But each to their own!
banna Posted March 23, 2016 Posted March 23, 2016 I think average speeds.... going hard tends to leave one blowing like a steam train sucking in air from the gutter at 30km..... I think with anything it is stick to your splits and don't burn all your matches early on. But each to their own!Ja, agreed. Would be interesting to see some stats on Ironman wins and what % of races was won by the guys with the quickest run and bike times respectively.
Jewbacca Posted March 23, 2016 Posted March 23, 2016 I think in any catagory other than the elite/pro, the run is where the money is... If you could be 1:15 swim, 6hr bike (pretty avg) and run a 3:10 marathon suddenly you are under 10 and a half hours, but if you are running a 4:10 you are closer to 12hrs. The effort to get a 60min swim is not worth the matches and the % effort to shave an hour off your bike is massive..... Nope, the run is the one place where the effort % to performance is actually worth it. It is also the discipline where you can gauge your tank and better use your reserves without potentially ruining your race 'later'...
banna Posted March 23, 2016 Posted March 23, 2016 I think in any catagory other than the elite/pro, the run is where the money is... If you could be 1:15 swim, 6hr bike (pretty avg) and run a 3:10 marathon suddenly you are under 10 and a half hours, but if you are running a 4:10 you are closer to 12hrs. The effort to get a 60min swim is not worth the matches and the % effort to shave an hour off your bike is massive..... Nope, the run is the one place where the effort % to performance is actually worth it. It is also the discipline where you can gauge your tank and better use your reserves without potentially ruining your race 'later'...You must have a headache after making so much sense!
hboli4 Posted March 24, 2016 Posted March 24, 2016 That is special.... full kudos for perseverance! Did you have a nap in the transition area or in the gutter? I am hoping to do a 4:10 to 4:20 ish marathon. If I can lap at 60 to 65 minutes I will be happy. Even splits and not blowing like a steam train. If I achieve that it will be a sub 12 and straight into Expedition Africa prep when I get back to Cape Town on the 14th. If the wind is blowing a gale as is likely I will be happy with 16:59.59..... Not a runner at all and struggle with a bad hip,knee etc etc you name it. Think I jogged (not ran) maybe 8km in total of that marathon...the rest was spent hobbling,shuffling and walking, deep in the paincave. Was also my first marathon Hope you achieve your goals! Did you do 2012....I limped home in 15.50 that day.
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