Standard Bank Ironman 2016 (10 April)

[Garfield2010]

Check your IM mag. Mark Allen wrote an article on it. For the most part fast runners win, but in recent years with Kienle and Frodeno there were anomalies where strongest bike won...

 

Not quite.   Frodo is an excellent runner.  In Kona 2014 he biked 17 minutes slower than Kienle but ran the fastest marathon of the day.

 

In Kona 2015 he biked the 4th fastest bike split and ran what seems the 2nd fastest marathon.  Could have gone faster but if you lead an Ironman comfortably you don't go for broke.

 

Also just because you can run it doesn't mean you can run after a 180km bike.  I know guys who can run a 03h30 marathon but for some reason just cannot get below a 5 hour Ironman marathon.

 

Personally I think it is a combination of a mental block and getting the nutrition wrong.

 

You should be able to run well after the bike considering you are probably 3kg's lighter at that stage with an open chest and a warmed up engine.

[banna]

You should be able to run well after the bike considering you are probably 3kg's lighter at that stage with an open chest and a warmed up engine.

Good point about the warmed up engine. I'm always surprised how relatively painless the start of the run is, but that's simply because the knees, ankles etc are all nice and warmed up after the bike. But that all ends at around 25km into the run....

[clivem]

You just had to go and spoil it now didn't you. It's my dream world and I like it ok?

Good news: apparently it is possible so win-win!!! Enjoy the race!

[banna]

Good news: apparently it is possible so win-win!!! Enjoy the race!

Haha! Thx boet you too.

[ADe]

I assume everyone's hard work is done. Now its just keeping the engine going with some short sharp sessions. I have been struggling with an ankle/foot injury for some while and its seems to be getting worse by the week. So I am off running until next week, with lots of stretching, foam roller, iceing and Coxflam. Hopefully on the day it will be ok, as I was banking on my running for a good overall time. Man, injuries are frustrating!

[Garfield2010]

I assume everyone's hard work is done. Now its just keeping the engine going with some short sharp sessions. I have been struggling with an ankle/foot injury for some while and its seems to be getting worse by the week. So I am off running until next week, with lots of stretching, foam roller, iceing and Coxflam. Hopefully on the day it will be ok, as I was banking on my running for a good overall time. Man, injuries are frustrating!

 

Dont worry you can rest know in terms of running.  Swim and bike and you will be fine on race day.

 

I had to stop myself from running more than 8km on Sunday.  Twitchy and irritated already.  And nervous as hell

[ahmedbadat]

hi guys was hoping to get some advice on pacing during the bike using HR and power, how do you guys pace yourselves? my max HR is 180 and my 20min FTP is 206 so i was thinking of staying somewhere between 140-160 bpm and/or 140-150watts is this correct? my previous method was balls to the wall from the start and hit the wall at halfway then limp home not a great plan at all and want to change things this year.

[Garfield2010]

Good point about the warmed up engine. I'm always surprised how relatively painless the start of the run is, but that's simply because the knees, ankles etc are all nice and warmed up after the bike. But that all ends at around 25km into the run....

 

I always have to slow myself down at the start of the run as adrenaline from the crowd and the relief of finishing the bike leg gets me worked up.

 

But the question is always if you feel good do you push yourself a little bit above race pace to make up for the inevitable melt down later on?  Or is pushing the pace the reason for the melt down in the first place.....

[Garfield2010]

hi guys was hoping to get some advice on pacing during the bike using HR and power, how do you guys pace yourselves? my max HR is 180 and my 20min FTP is 206 so i was thinking of staying somewhere between 140-160 bpm and/or 140-150watts is this correct? my previous method was balls to the wall from the start and hit the wall at halfway then limp home not a great plan at all and want to change things this year.

 

ZONE 2 for the bike if you want to enjoy the race.

 

http://eu.ironman.com/triathlon/news/articles/2015/12/find-your-perfect-ironman-heart-rate.aspx#axzz44GmiPaCF

[nochain]

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.

Biggest thing I also changed this year is a bit more intensity in my run training and added 2 gym sessions a week for the last 3/4 months. Did strength work before but not nearly as much as this time. Was extremely time limited this year so went for the best bang for my buck options.

Hoping that the extra strength work will be there for me in the last hour or 2...

[banna]

But the question is always if you feel good do you push yourself a little bit above race pace to make up for the inevitable melt down later on?  Or is pushing the pace the reason for the melt down in the first place.....

Nah, I think run within yourself for the first half and then if you have juice left, really klap it at the end. I'd rather finish strong.

[nochain]

hi guys was hoping to get some advice on pacing during the bike using HR and power, how do you guys pace yourselves? my max HR is 180 and my 20min FTP is 206 so i was thinking of staying somewhere between 140-160 bpm and/or 140-150watts is this correct? my previous method was balls to the wall from the start and hit the wall at halfway then limp home not a great plan at all and want to change things this year.

By now the intensity of the training that you have done will have a big impact on your strat on the day.

If you avg Hr was say 140 for the long rides you did and you were mostly in a fatigued state while doing those then it is safe to say you will be able to go 5 to 10 beats higher on race day and be fine.

But you can only plan on what you have been doing in training...

The bike really is the hard one to get right..the run is much easier to "feel" but the bike if you interested in going fast is a fine line to get right.

[nochain]

Do any of you guys use anything to stabilize the stomach the day before and during the race?

I have had my fair share of stomach issues and was wondering if its better to take something during the race that keeps you from having to visit those saunas...

[Wheelsuck]

Do any of you guys use anything to stabilize the stomach the day before and during the race?

I have had my fair share of stomach issues and was wondering if its better to take something during the race that keeps you from having to visit those saunas...

Just a shot in the dark here-are you using the same product on race day as you train on? If for example if you use a specific gel on race day then maybe the stuff is too concentrated and that messes you up.   

[Jewbacca]

Allowing myself a nice easy run in after having an amazing 2 Oceans on Saturday.

 

Ran the last 10km in under 50 min and still had loads in the tank after pacing some mates to the marathon mark and part way up the Nek.

 

Now it will be a few spin sessions on the bike, some swimming and just getting settled mentally.

 

Really looking forward to it now! The work is done, time to enjoy the fruits of your labour!

[banna]

Allowing myself a nice easy run in after having an amazing 2 Oceans on Saturday.

 

Ran the last 10km in under 50 min and still had loads in the tank after pacing some mates to the marathon mark and part way up the Nek.

Ag lekker man. I always look at the Oceans and I think someday I'll do it. Looks like such a nice event. But sadly, I just don't enjoy running enough. So 42.2km's is where I draw the line. Not a meter futher.