Give it a TRI

[IceCreamMan]

Since starting to monitor my heart rate on a constant basis and wear a HR monitor 24x7 from 1 March last year my HR has been fairly constant. However, in the last 2 to 3 weeks it has dropped by 10 percent.

 

Faulty monitor? Sudden surge in fitness?

[shaper]

Sooo, I tried out my tri suit. With a shirt over, since running in a tri suit in town just on a Sat morning may be frowned upon!

 

First impressions were awesome! On the bike it was just there. Whilst running I felt no amount of padding, yet when I rode there it was - I only did a 20k ride, but still.

 

For the duo next week, not a problem... but got thinking yesterday for the XTerra - surely after the swim all traced of shammy cream will be gone. Soooo... is that one of those what happens in T1 stays in T1 situations? Or how do you get around that problem? 

 

Personally I have never needed the use of shammy cream even for a full tri. Just apply liberally before you start, guarantee it will still be there for the bike leg.

 

On the time I have used cream (stage races) have washing machined bibs and have seen the cream to be there on occasion.

[EmJayZA]

Since starting to monitor my heart rate on a constant basis and wear a HR monitor 24x7 from 1 March last year my HR has been fairly constant. However, in the last 2 to 3 weeks it has dropped by 10 percent.

 

Faulty monitor? Sudden surge in fitness?

 

What watch are you using, and how old is it? I have read somewhere that older batteries do start giving inaccurate readings. 

 

Maybe test with a strap. Better yet though, have a check up. You have full IM coming up in a few weeks, and may not be a bad idea before the race. 

[@ndy]

 

For the duo next week, not a problem... but got thinking yesterday for the XTerra - surely after the swim all traced of shammy cream will be gone. Soooo... is that one of those what happens in T1 stays in T1 situations? Or how do you get around that problem? 

 

For tri’s I use Bepanthon as a chamois cream or the many free sample I get which appear to be more or less a scented version of it. It’s super greasy and it doesn’t seem so wear off even after full IM distance.

 

I’m going to be doing some Xterra training at the venue over the next two weeks. PM me if you want to join me same applies to anyone else wanting to check out the routes and or swim course.

[Chris_]

 

For the duo next week, not a problem... but got thinking yesterday for the XTerra - surely after the swim all traced of shammy cream will be gone. Soooo... is that one of those what happens in T1 stays in T1 situations? Or how do you get around that problem?    

 

Never used shammy cream, but I have used Body Glide. 

 

It seems to be pretty good holding out through a swim.

[amr63]

TinMan 1 Sprint race report:

I did the TinMan 1 sprint race at Suncoast on Sunday with a training mate and got well & truly thrashed on the bike!! But let’s start at the beginning…

 

Sunday dawned overcast 22degC & muggy with a light breeze, high tide at 6:14am and gentle surf conditions with a slight cross current running in the same direction as the swim. In a word, almost perfect (yes I know, that’s two words). On arrival, parking was a problem with most of the Casino parking cordoned off for construction but we found a spot down near Pirates Surf Lifesaving Club and walked up to the grass bowl outside Suncoast which had been expertly transformed into the Registration/Transition/Finish area.

 

Registration & racking the bikes took all of 10mins so we were ready well ahead of time. I did a warmup swim at my last event which really helped de-stress the swim itself so decided to do the same again here (3-5mins of easy swimming & kicking, out beyond the surf & back), and again I feel that it helped to calm my start, prepare me for a steady swim, and prevent that hypoxic anxiety that seems to happen 100-150m into the swim. The hooter went, we set off through the super-clean & docile surf and I realised things were going well when the women & teams (which started 2mins behind us) only came past some distance after rounding the first buoy. I had no trouble keeping my legs up near the surface, probably due to the buoyant salt water and focussed on a steady kick and long stroke. Hit the beach in about 12mins with a long run up through the dunes to transition where I dusted the sand off my feet and forewent socks as a trial (outcome: good).

 

Getting my feet into my shoes which were already clipped & elastic-banded onto my bike did not go so well, I ended up putting down my bike, unclipping my shoes and putting them on properly before setting out on the bike circuit. The wind picked up a bit on the ride and despite catching a few riders I was pretty much riding in a peloton of one on the draft-legal course for 3 of the 4 laps, which was made worse when I miscounted the laps & turned in one too early just before a decent bunch came past; luckily an observant marshal saw what I’d done & sent me back out before I’d gone too far. Anyway, I had patches where I rode well so wasn’t too disappointed and set off on the run determined to make up some time.

 

For me the run is my strength, and the worst I’m going to feel is just as I come off the bike so my run strategy is to push as hard as I can as soon as I can, and the bike-run brick sessions have helped a lot in that regard. By the time we hit the run it was properly hot & humid, with the route heading straight out north along the beachfront to Blue Lagoon & back. I made the turn in 11:36 and an even return split coming back for a 23:16. Not good enough to catch my mate, who had ridden 3½ mins faster than me by sticking with a bunch.

 

All in all another fun day out with lots of lessons learned. If all goes to plan, next event will be the sprint event at Durban Ultra on 4 March.

 

How was you race WP12?

 

Results here: http://results.finishtime.co.za/results.aspx?CId=35&RId=2439

Edited February 10, 2018 by amr63

[mon-goose]

well done

[EmJayZA]

23:16 is a cracker 5km time! Well done. 

[Chris_]

 

Getting my feet into my shoes which were already clipped & elastic-banded onto my bike did not go so well, I ended up putting down my bike, unclipping my shoes and putting them on properly before setting out on the bike circuit. 

 

  that would be me if I ever attempted a flying mount

[WP12]

TinMan 1 Sprint race report:

I did the TinMan 1 sprint race at Suncoast on Sunday with a training mate and got well & truly thrashed on the bike!! But let’s start at the beginning…

 

Sunday dawned overcast 22degC & muggy with a light breeze, high tide at 6:14am and gentle surf conditions with a slight cross current running in the same direction as the swim. In a word, almost perfect (yes I know, that’s two words). On arrival, parking was a problem with most of the Casino parking cordoned off for construction but we found a spot down near Pirates Surf Lifesaving Club and walked up to the grass bowl outside Suncoast which had been expertly transformed into the Registration/Transition/Finish area.

 

Registration & racking the bikes took all of 10mins so we were ready well ahead of time. I did a warmup swim at my last event which really helped de-stress the swim itself so decided to do the same again here (3-5mins of easy swimming & kicking, out beyond the surf & back), and again I feel that it helped to calm my start, prepare me for a steady swim, and prevent that hypoxic anxiety that seems to happen 100-150m into the swim. The hooter went, we set off through the super-clean & docile surf and I realised things were going well when the women & teams (which started 2mins behind us) only came past some distance after rounding the first buoy. I had no trouble keeping my legs up near the surface, probably due to the buoyant salt water and focussed on a steady kick and long stroke. Hit the beach in about 12mins with a long run up through the dunes to transition where I dusted the sand off my feet and forewent socks as a trial (outcome: good).

 

Getting my feet into my shoes which were already clipped & elastic-banded onto my bike did not go so well, I ended up putting down my bike, unclipping my shoes and putting them on properly before setting out on the bike circuit. The wind picked up a bit on the ride and despite catching a few riders I was pretty much riding in a peloton of one on the draft-legal course for 3 of the 4 laps, which was made worse when I miscounted the laps & turned in one too early just before a decent bunch came past; luckily an observant marshal saw what I’d done & sent me back out before I’d gone too far. Anyway, I had patches where I rode well so wasn’t too disappointed and set off on the run determined to make up some time.

 

For me the run is my strength, and the worst I’m going to feel is just as I come off the bike so my run strategy is to push as hard as I can as soon as I can, and the bike-run brick sessions have helped a lot in that regard. By the time we hit the run it was properly hot & humid, with the route heading straight out north along the beachfront to Blue Lagoon & back. I made the turn in 11:36 and an even return split coming back for a 23:16. Not good enough to catch my mate, who had ridden 3½ mins faster than me by sticking with a bunch.

 

All in all another fun day out with lots of lessons learned. If all goes to plan, next event will be the sprint event at Durban Ultra on 4 March.

 

How was you race WP12?

 

Results here: http://results.finishtime.co.za/results.aspx?CId=35&RId=2439

Thanks amr63, that's a really good read.

 

I am happy for the most part about my race, obviously learnt a lot and identified areas to improve. For one, I need to kick more towards the end of the swim to get the blood to the legs as that run up the beach on the thick sand was killing me!

 

My first ocean swim went well. The calm conditions calmed my nerves and the warmer, less dark water (my frame of reference is Midmar) also helped. Sighting was a bit of struggle with the swell of the ocean and a little fog in my goggles. My very cautious and tentative swim came to an end after 17:20 (my time, exluding T1).

 

No issues on the bike and I enjoyed the flat course compared to my hilly training ground in the Midlands. Average speed of 32.7km/h over the 22km.

 

I was worried about the run as I had not been running much due to ITB on the right and a knee recovering from an op on the left. But did not experience any real issues with the ITB only rearing its ugly head in the last km or so. But not bad enough to slow me down. Finished the run in 26:42 which I was happy with.

 

It was a great event and I am pleased with the almost 10min improvement on my first sprint tri. I finished in a total time of 1:30:25. Now to get to 1:20!

 

Can't wait for the next one in April.

 

Sent from my SM-G930F using Tapatalk

[dave303e]

You apply liberally in T1, to hell with modesty. And again in T2 if you want to or need to. At IM I take cream with me, sun lotion and chamois and apply at some point,

 

Which brings me to sun cream....way more NB than chamois cream and in the heat of battle never ever forget to apply sun cream. This will save you much pain later. Even if overcast apply apply apply

 

 

This!!!

To this day, you can see the freckles/ tan lines and remnants of what is the worst sunburn I ever had, Midlands Ultra 2016, it was overcast on the bike leg as well, not even that sunny, so bad I got burnt through the vented material on tri suit. Peeled 3 times, I usually run and cycle with sleeves on so my lower arms were fine and not even burnt but shoulders and back were wrecked.

 

Remember kids, suncream before bumcream, in more ways than 1...

[SeaBee]

So after getting my head re-aligned for XTerra, then the high of the duatlon on Sunday, I went for a swim yesterday evening. 

 

Felt a twinge early on and thought it was just stiffness, since there was a bit of that around my shoulder area (other shoulder) after the duo. Couple of lengths later it became a pain more than a twinge. Last length I barely used my left arm. Shhhh    I presume I compensated for the other shoulder being stiff and buggered the healthy one up royally. Had to get out after not even half of what I was planning with some serious pains and feeling like it does this morning (after what I threw at it last night, I am not optimistic that it's just a quick thing.

[Davey_Jones]

you made the right choice to get out.  Pushing through stiffness is ok but you shouldn't push through pain, the risk is just too high.  Rather cut a session short than aggravate an injury forcing you out longer.

[IceCreamMan]

Interesting article

 

http://www.bbc.co.uk/news/health-43003892

[IceCreamMan]

So after getting my head re-aligned for XTerra, then the high of the duatlon on Sunday, I went for a swim yesterday evening. 

 

Felt a twinge early on and thought it was just stiffness, since there was a bit of that around my shoulder area (other shoulder) after the duo. Couple of lengths later it became a pain more than a twinge. Last length I barely used my left arm. Shhhh    I presume I compensated for the other shoulder being stiff and buggered the healthy one up royally. Had to get out after not even half of what I was planning with some serious pains and feeling like it does this morning (after what I threw at it last night, I am not optimistic that it's just a quick thing.

Sorry to hear, let it rest a few days. Hope nothing serious

[_David_]

Interesting article

 

http://www.bbc.co.uk/news/health-43003892

 

Reminds me of the "Wim Hof Method"

 

 

Edited February 13, 2018 by DA\/ID