Give it a TRI

[SeaBee]

Anyone know of good swimming coaches/specialist coaches in either Cape Town Northern Suburbs or Stellenbosch?

You can maybe contact one (or more) of Embark, Stellenbosch Tri Squad or Cape Multisport for suggestions? 

[shaper]

 

I was not ready for East London. I finished, but I had an absolute miserable time on the run. I was convinced I would not do it any longer. 

 

 

My first 70.3 Durbs 2015, my run was more walk than run and totally unprepared for it (even though I thought I had).  From that day I decided to become a runner as the run is where you can make up time and also if you can run, then the triathlon is a much more of an enjoyable event.

 

I think I crawled over the line for the run that year in 2:27, last year I did a 1:46 and this year hoping to get closer to 1:35... so it can be done

[EmJayZA]

Anyone know of good swimming coaches/specialist coaches in either Cape Town Northern Suburbs or Stellenbosch?

 

Suggest you also ask on https://www.facebook.com/groups/190031251065777/

 

Check out the swimming article in the Ironman mag as well. Just stumbled across this now. How ironic. 

 

https://view.joomag.com/ironman-african-champs-2018-ironman-african-champs-2018/0890289001521827548?short

 

How would you go about setting out 100km in a week?

 

https://community.bikehub.co.za/topic/153222-cyclists-with-a-running-problem/page-489

 

Ask those guys. There are some seriously talented and experienced runners in that thread. 

 

Building up to 100km per week will take time. Rather take a structured and deliberate approach to getting to that distance. The 10% rule (increasing mileage by 10% every week) does not always work. 

Edited April 4, 2018 by EmJayZA

[EmJayZA]

My first 70.3 Durbs 2015, my run was more walk than run and totally unprepared for it (even though I thought I had).  From that day I decided to become a runner as the run is where you can make up time and also if you can run, then the triathlon is a much more of an enjoyable event.

 

I think I crawled over the line for the run that year in 2:27, last year I did a 1:46 and this year hoping to get closer to 1:35... so it can be done

 

Wow. You really built up impressive fitness in a short time! I want to do a 2:20 at Durban, which will be 6:40 per KM. I managed to do that on my last 5km brick run after a punchy 55km ride, and a century ride the day before. So, if I can just keep my legs turning, I am sure I can do it. 

 

Going to try two brick runs per week from now until Durban. One will just be a 20min and then another longer run after my LSD ride. 

[HDW]

You guys are awesome, thanks for all the input and advice. 

[HDW]

Wow. You really built up impressive fitness in a short time! I want to do a 2:20 at Durban, which will be 6:40 per KM. I managed to do that on my last 5km brick run after a punchy 55km ride, and a century ride the day before. So, if I can just keep my legs turning, I am sure I can do it. 

 

Going to try two brick runs per week from now until Durban. One will just be a 20min and then another longer run after my LSD ride. 

 

There's this saying: "running on tired legs won't make them stronger, but it will make them last longer." 

[shaper]

Wow. You really built up impressive fitness in a short time! I want to do a 2:20 at Durban, which will be 6:40 per KM. I managed to do that on my last 5km brick run after a punchy 55km ride, and a century ride the day before. So, if I can just keep my legs turning, I am sure I can do it. 

 

Going to try two brick runs per week from now until Durban. One will just be a 20min and then another longer run after my LSD ride. 

Thanks, it was just a mindset, after the hardship felt in Durbs 2015, I set goals, increased running and started doing running races on the Sunday's and aimed for Soweto Marathon in 2016 before IMSA 2017.  Running went from 3 times a week to 5 times a week, running fitness is now there and is no longer a slog.  (getting to the point where am finding 21km races feel too short as over too quickly)

 

As for brick runs, when am not training for an event max will be 15mins maybe twice a week.  When training early part of the plan not much will change until 6-8 weeks or so into the plan, then they may become more focused as below.

 

If you want to incorporate bricks as a permanent feature of your training

• During the week, one of your easy or endurance spin workouts, use it as a warm-up then do a 15min brick run
• Saturday long ride, 15min brick run
• Sunday 30mins-1hr warm-up spin (Z1 or Z2), then do your LSD run

[HDW]

 

Thanks, it was just a mindset, after the hardship felt in Durbs 2015, I set goals, increased running and started doing running races on the Sunday's and aimed for Soweto Marathon in 2016 before IMSA 2017.  Running went from 3 times a week to 5 times a week, running fitness is now there and is no longer a slog.  (getting to the point where am finding 21km races feel too short as over too quickly)

 

As for brick runs, when am not training for an event max will be 15mins maybe twice a week.  When training early part of the plan not much will change until 6-8 weeks or so into the plan, then they may become more focused as below.

 

If you want to incorporate bricks as a permanent feature of your training

• During the week, one of your easy or endurance spin workouts, use it as a warm-up then do a 15min brick run
• Saturday long ride, 15min brick run
• Sunday 30mins-1hr warm-up spin (Z1 or Z2), then do your LSD run

 

 

Will you incorporate things like 5 or 7 x 1 km repeats after your LSD ride on a Saturday, closer to your target event?

[shaper]

Will you incorporate things like 5 or 7 x 1 km repeats after your LSD ride on a Saturday, closer to your target event?

After LSD ride will be a short 15-20min brick run

Intervals I generally do as my Friday run

Closer to an event my Sunday will be a 1-1:30hr tempo spin, then a 2:30hr run

Edited April 4, 2018 by shaper

[IceCreamMan]

Over achievers.

[IceCreamMan]

Schoeman wins gold at commonwealth games. This lad really putting tri onna map

[mon-goose]

was just going to post the same message. go schoeman

[amr63]

Great race by Henri; Richard Murray left himself too much to do after the swim; and Wian Sullwald kept himself in contention but didn’t have it in the run. Well done Saffas.

 

 

Results: https://www.triathlon.org/results/result/2018_gold_coast_commonwealth_games/327229

[Craai]

Great race by Henri; Richard Murray left himself too much to do after the swim; and Wian Sullwald kept himself in contention but didn’t have it in the run. Well done Saffas.

 

2F7A8522-399C-4B57-85F6-AF272E42550A.png

 

Results: https://www.triathlon.org/results/result/2018_gold_coast_commonwealth_games/327229

Man, I feel old looking at the ages of these guys.

Wondered what went wrong with the Brownlees’ race

[HDW]

Great race by Henri; Richard Murray left himself too much to do after the swim; and Wian Sullwald kept himself in contention but didn’t have it in the run. Well done Saffas.

 

2F7A8522-399C-4B57-85F6-AF272E42550A.png

 

Results: https://www.triathlon.org/results/result/2018_gold_coast_commonwealth_games/327229

 

It's insane that it is literally a race of seconds. Losing 3 seconds on the swim, 5 on the bike, and making up 4 on the run will get you second place with 4 seconds. Crazy.

Edited April 5, 2018 by HDW

[Craai]

It's insane that it is literally a race of seconds. Losing 3 seconds on the swim, 5 on the bike, and making up 4 on the run will get yous second place with 4 seconds. Crazy.

Yeah, literally a race of seconds, and I would assume red-lining from start to finish