Ironman 70.3 East London 2017

[gurns]

well done...an heal up...

 

IF its any consolation we have all done that an paid the price.....at least once. In my case it was an overcast day and completely forgot to put on, of course the sun came out and burnt me, not as seriously as you though.

 

Now, I use those Stuff sunscreen and anti chafe before I get on the bike and carry a spare of each at full IM which I apply halfway. Take no chances.

 

WEll done. Sign up for April...price goes up tomorrow hehe

the new style of trisuit with sleeves helps big time with the sunburn issues.

[Cycling Major]

Well done on persevering and finishing, it is not only the physical but mental .... you will learn a lot from this as you progress and do more.  Even us who have done a few still get sunburn.

 

Racing a tri is not all about how fast you go and many go all out on the bike and save nothing for the run, so learn to pace yourself.... plenty of online reading about pacing the cycle leg during a triathlon.... loosing 5 mins on the cycle because of pacing can gain you 20mins on the run!

 

As for wet shoes on the run it happens, you can limit the amount of water by leaning your head forward as you squeeze the sponges, the majority of the excess water will fall on the floor in front of you rather than onto your shoes and what runs down your head and shoulders towards your feet may well evaporate before your shoes.

 

The fourth discipline not discussed much is nutrition and is to make sure you have enough on the bike for the bike and the run.... talking of which how did the new bike go?

 

Durban will be much easier in comparison..... enjoy the suffering, you earned it !!

 

Look I think the learning curve was MUCH steeper than expected. Overall I am happy with the result of just finishing.

I think next time will be much easier as you know what to expect.

But the pacing is something that I will have to work on sooner rather than later and also look at the nutrition.

 

How do you know what is enough or too little though?

 

The new bike never made it there.

After the setup issues I had, I only had 2 weeks to get on the bike, and get use to it. My shoulders were too fatigued after about a 20km ride, so I decided to not mess the bike up just so that I can take the new toy...

 

I now have a few months, so it will most definitely be going to Durbs...

 

Thanks, I will take the pain and enjoy it next to the Shirt and medal.

[Cycling Major]

well done...an heal up...

 

IF its any consolation we have all done that an paid the price.....at least once. In my case it was an overcast day and completely forgot to put on, of course the sun came out and burnt me, not as seriously as you though.

 

Now, I use those Stuff sunscreen and anti chafe before I get on the bike and carry a spare of each at full IM which I apply halfway. Take no chances.

 

WEll done. Sign up for April...price goes up tomorrow hehe

I think full is a little out of reach at this point in time.

 

will be doing Durban in June and then possibly Florida, USA 70.3 next year as we are heading there to visit my wife's sister.

 

After that I think the body will be itching for the holy grail of the full...

[shaper]

Look I think the learning curve was MUCH steeper than expected. Overall I am happy with the result of just finishing.

I think next time will be much easier as you know what to expect.

But the pacing is something that I will have to work on sooner rather than later and also look at the nutrition.

 

How do you know what is enough or too little though?

 

The new bike never made it there.

After the setup issues I had, I only had 2 weeks to get on the bike, and get use to it. My shoulders were too fatigued after about a 20km ride, so I decided to not mess the bike up just so that I can take the new toy...

 

I now have a few months, so it will most definitely be going to Durbs...

 

Thanks, I will take the pain and enjoy it next to the Shirt and medal.

Is always a learning curve, every race you do... conditions are always different, so you have to learn to adapt and having done one you will know what to expect, especially as you picked one of the tougher ones as your first.

 

As for pacing, google, there is a lot of info available, if you are not training and racing with a power meter then you will go on HR.  Here one article http://d3multisport.com/heart-rate-training/the-ideal-heart-rate-for-ironman-triathlon-racing/ 

 

Also worth a read is the Triathletes training bible http://www.takealot.com/the-triathlete-s-training-bible/PLID41288767

 

Probably a wise choice on the bike, your time in Durbs will be considerably faster on it

[Wheelsuck]

^{My Turn...}

 

 

^{The Executive summary:}

 

 

^{I didnt respect the race and it didnt respect me, not that I deserved any respect and it humbled me.}

^{The prelude was the usual, registration was quite quick on Friday afternoon and the race briefing Friday night was a bit unspectacular and Colleen de Reuck who is the Race Director (Did Paul Wolff get promoted?) did the briefing-Paul Kaye was missed.And I got the sense that the old days of putting the fear of .... in us with the line up of refs and scowling director at the briefing was missing.}

^{Race Day:}

^{Swim: Started in the early part of the >30 min group so missed the fun of the mess ups mentioned. Water looked nice and flat-but then it was Spring Tide. What the hell happened with the times, I swam much longer than expected and cannot ascribe it to anything. The rolling starts seem to work and helps with the nerves, although I miss the bump and shove of the mass starts-but not too much.}

^{Bike: It is always interisting to see the time going out and then turn and see how much one can make up-that didnt happen, the winds were conspiring and that usual hill at the end chewed me up. Tried to keep my HR low and managed to stay at a nice pace as I knew what was to come. Saw the usual drafting  and especially a girl from Embark that sucked my wheel for 10km-I know her name and as I told her to stop I got an earfull, guess she forgot to attach her I AM TRUE sticker.}

^{Run: Well started nicely and my new Hoka's really helped to manage the pain-love those kicks. So then realised that it was hot-hotter than a snakes ass in a wagonrut. Tried to stay hydrated and cool and there is nothing nicer than a cold sponge over the head. But I think a lot of athletes underestimated the heat. Saw a couple at the end being carted off-not nice when that happens.}

^{All in all a okay race that just got away from me as I started to run/walk at 15km and then time just goes.}

 

^{The biggest thing I learnt was that I have been overdoing nutrition for all these years and made due with much less this year-maybe because I changed my Race fuel and stayed with the usual 32gi Chews-I wont stop using the chews, it is the best treat. Also going to throw away my bottle with the feeder tube that is stuck on the bars -just doesnt work for me and I tend to loose concentration when I try to drink in the drops.}  

^{In GENERAL it was quite uneventful but I didnt give it my all as I was waiting to implode which happened a bit later than usual.  Not sure if I will do it again as I am getting close to my magic number and this race is for me not what it was-I cannot place my finger on it but it has lost something.}

[snakedoc]

What a weekend! Second EL 70.3 for me

 

All started early on Sunday when I got to transition and realised i forgot my bottles at home! Lyrca on and Brain off.

 

Anyway managed to hustle a spare from a mate and tried to not let it get to me.

 

Swim: started in the >30min batch and seemed like ages to get in the water. Once in was fine and did feel like I was taking a bit longer than usual. Out in 34 min and feeling solid

 

Bike: Focused on this in training this year as I saw it as the easiest place to cut some time. With relief got to the first WP and not too many matchsticks brunt and loaded out with bottles and pushed out. Wind wasn't playing ball and could feel it turn out there. Last bit on the express way was tough but still felt good 3h13min

 

Run: now the wheels came off.   was solid for the first 4km and then developed a stitch just under my ribs. Had to slow down and focus on breathing to get it out. then my calves cramped. I had hydrated the whole two days before so was getting frustrated (need to look into some supplements and rennies) was managing stitch and cramps whole way through. Usually run a 21 in about 1h43 and took me 2h20 to bring it home.

 

All in 6h20, 10 mins faster than last year but bittersweet as i felt I left alot out there due to planning (pre-race)

 

Great event, well organised and the EL crowd make it tough not to smile through the sufferfest. 

 

EL folk came again to the party with their big hearts and I think a few cities could take a leaf out of their book.

 

Cant wait for the next one

[Dubsymike]

Ok, so my turn, but I need to ask some advice from those who know about these things.

EL was my first ever 70.3 distance event. Two weeks before that, the Trinity Olympic distance race was my first ever triathlon. I started training for this whole thing at the beginning of October. Until then, i could ride and had just stated running. This all becomes relevant at the end.

So 70.3 went well-ish. Swim went well - 34mins.

Ride also went well. At times i felt like i was pushing too hard and i tried to tap off, but I've never been good at pacing myself in any event. I always tend to go hard and limp home. Stupid is as stupid does, i suppose. Anyway, got off the bike at 3h01.

The run sucked from the first step. Like snakedoc, i started to suffer from a stitch and stomach cramps - nothing that I've ever had before and there were no changes to my nutrition plan from endurance bike events. I had to walk for the first time within the first km just to ease out the stitch. Walked another five or six times during the run and brought it home in about 2 hours flat. That was only about 10 mins slower than i'd aimed at and i was happy with my overall 5h51. 

BUT, i was absolutely knackered at the end. It took me a couple of hours to get re-hydrated and stop shaking etc. I left everything out on the course.

So, here's the question: Given my extremely short career in this sport, am I insane to be considering a trip to PE at the start of April? Would greatly appreciate some objective advice. I don't want to end up in hospital if the full is materially tougher than EL.

 

Thanks in advance.

Mike

 

Oh, one important point: I've never run a marathon...

[IceCreamMan]

Ok, so my turn, but I need to ask some advice from those who know about these things.

EL was my first ever 70.3 distance event. Two weeks before that, the Trinity Olympic distance race was my first ever triathlon. I started training for this whole thing at the beginning of October. Until then, i could ride and had just stated running. This all becomes relevant at the end.

So 70.3 went well-ish. Swim went well - 34mins.

Ride also went well. At times i felt like i was pushing too hard and i tried to tap off, but I've never been good at pacing myself in any event. I always tend to go hard and limp home. Stupid is as stupid does, i suppose. Anyway, got off the bike at 3h01.

The run sucked from the first step. Like snakedoc, i started to suffer from a stitch and stomach cramps - nothing that I've ever had before and there were no changes to my nutrition plan from endurance bike events. I had to walk for the first time within the first km just to ease out the stitch. Walked another five or six times during the run and brought it home in about 2 hours flat. That was only about 10 mins slower than i'd aimed at and i was happy with my overall 5h51. 

BUT, i was absolutely knackered at the end. It took me a couple of hours to get re-hydrated and stop shaking etc. I left everything out on the course.

So, here's the question: Given my extremely short career in this sport, am I insane to be considering a trip to PE at the start of April? Would greatly appreciate some objective advice. I don't want to end up in hospital if the full is materially tougher than EL.

 

Thanks in advance.

Mike

Excellent time, really excellent considering the conditions and your relative short amount of time in the sport. Some ppl are natural athletes.

 

Enter PE , you have an excellent base and you will kick my ass big time and I been there before.

 

PE is not materially physically more difficult but it becomes much more of a mental effort. When you been out there for 7 or 8 hours and still have a marathon to run is when it gets real.

 

Physically no reason why you cant but you going to have to pace yourself. Wont survive PE on a go full out from the cannon.

[Dubsymike]

Excellent time, really excellent considering the conditions and your relative short amount of time in the sport. Some ppl are natural athletes.

 

Enter PE , you have an excellent base and you will kick my ass big time and I been there before.

 

PE is not materially physically more difficult but it becomes much more of a mental effort. When you been out there for 7 or 8 hours and still have a marathon to run is when it gets real.

 

Physically no reason why you cant but you going to have to pace yourself. Wont survive PE on a go full out from the cannon.

Thanks very much ICM. Appreciate the input. I've just edited my post with the last line I've added. Please let me know if it changes your view!

[Cycling Major]

So after a few sore days I am now looking forward to Durban 70.3

 

I have been looking and chatting to a few coaches. It will just make it easier to get up and ensure you get the proper training in.

 

Being monitored, I feel, helps from a mental side of things.

 

It is also more for the wife in order to get her ready for her first 70.3.

 

So my question is: Do you guys know any of the coaches in Randburg area?

From the people I have spoken to, I have narrowed it down to Travis from Troisport and the people from Embark.

 

The only issue I have with Embark is that their group swim sessions are only once a week, for 30min, where Troi is twice a week for 1 hour. Both then give you training programs on TrainingPeaks and monitor you from there.

 

The biggest issue with the wife is the swim. She needs to get ready for that asap because she is nowhere on that. The other parts she will manage.

 

I have also seen the okes from Tri-factory at EL but cannot get any info on them

 

Is there anyone else you guys will recommend?

 

Thanks in Advance

[Rocket-Boy]

Thanks very much ICM. Appreciate the input. I've just edited my post with the last line I've added. Please let me know if it changes your view!

A full marathon is not that much harder than a half, the only real difference is keeping your mind in it and pacing yourself.

Ice cream is right though, its all about pacing.

[_David_]

So after a few sore days I am now looking forward to Durban 70.3

 

I have been looking and chatting to a few coaches. It will just make it easier to get up and ensure you get the proper training in.

 

Being monitored, I feel, helps from a mental side of things.

 

It is also more for the wife in order to get her ready for her first 70.3.

 

So my question is: Do you guys know any of the coaches in Randburg area?

From the people I have spoken to, I have narrowed it down to Travis from Troisport and the people from Embark.

 

The only issue I have with Embark is that their group swim sessions are only once a week, for 30min, where Troi is twice a week for 1 hour. Both then give you training programs on TrainingPeaks and monitor you from there.

 

The biggest issue with the wife is the swim. She needs to get ready for that asap because she is nowhere on that. The other parts she will manage.

 

I have also seen the okes from Tri-factory at EL but cannot get any info on them

 

Is there anyone else you guys will recommend?

 

Thanks in Advance

 

 

 

Lynette Van der Merwe

 

http://www.ultimatesportscoaching.co.za/contact.html

[FlyingScot]

Ok, so my turn, but I need to ask some advice from those who know about these things.

EL was my first ever 70.3 distance event. Two weeks before that, the Trinity Olympic distance race was my first ever triathlon. I started training for this whole thing at the beginning of October. Until then, i could ride and had just stated running. This all becomes relevant at the end.

So 70.3 went well-ish. Swim went well - 34mins.

Ride also went well. At times i felt like i was pushing too hard and i tried to tap off, but I've never been good at pacing myself in any event. I always tend to go hard and limp home. Stupid is as stupid does, i suppose. Anyway, got off the bike at 3h01.

The run sucked from the first step. Like snakedoc, i started to suffer from a stitch and stomach cramps - nothing that I've ever had before and there were no changes to my nutrition plan from endurance bike events. I had to walk for the first time within the first km just to ease out the stitch. Walked another five or six times during the run and brought it home in about 2 hours flat. That was only about 10 mins slower than i'd aimed at and i was happy with my overall 5h51. 

BUT, i was absolutely knackered at the end. It took me a couple of hours to get re-hydrated and stop shaking etc. I left everything out on the course.

So, here's the question: Given my extremely short career in this sport, am I insane to be considering a trip to PE at the start of April? Would greatly appreciate some objective advice. I don't want to end up in hospital if the full is materially tougher than EL.

 

Thanks in advance.

Mike

 

Oh, one important point: I've never run a marathon...

 

So I'll give you my take...

 

I have been cycling competitively for 2 years. I had a bad crash at the 947 - broke 2 ribs and fractured some others. While lying in the ER I decided that triathlons would be a fantastic idea. With that in mind, I secured a sponsorship entry to the East London 70.3 - an event which was 9 weeks away...pffft...piece of cake.

 

I knew upfront that a finish would not be possible without the guidance of an experienced coach so I did my research and came across the name of Lynette van der Merwe (also mentioned above). Contacted her, told her my goals and we got started. 

 

Understand this - I am not a runner. I think the longest run I had ever done was a 10km fun run which I finished in 1hr30 or thereabouts. I have not been in the pool for years, last did 'laps' in high-school. To top this all off, I had a stabbing pain from hell whenever I breathed deeply. I was adamant that I would get through the training and the race without being loaded on pain meds or non-steroidal anti-inflammatories.

 

My first triathlon was the Trinity - felt good at the race and completed it taking in a ton of lessons. Lynette met me in person before the race to chat strategy and give me her take. I finished 2nd in my category and will receive Gauteng colours in March.

 

Now onto the 70.3...with challenges that would surely derail even experienced athletes, I was able to hold it together - my wetsuit zip breaking on the start line, diving into freezing waters, numb body and legs that could barely get my up the transition ramp, to a puncture on a rear disc (fun to change) and a bee sting on the ride. I somehow managed to pull it together and finish in 5:20.

 

Since that race I have now entered for the full in PE and will get a sub-10.

 

What do I put this down to...?

 

Mind over matter, knowing and understanding the difference between good and bad pain and dealing with it, finding the perfect coach, listening to that coach, trusting the program, open communication and self-belief.

 

My advice - find your perfect coach and get started!

[shaper]

So after a few sore days I am now looking forward to Durban 70.3

 

I have been looking and chatting to a few coaches. It will just make it easier to get up and ensure you get the proper training in.

 

Being monitored, I feel, helps from a mental side of things.

 

It is also more for the wife in order to get her ready for her first 70.3.

 

So my question is: Do you guys know any of the coaches in Randburg area?

From the people I have spoken to, I have narrowed it down to Travis from Troisport and the people from Embark.

 

The only issue I have with Embark is that their group swim sessions are only once a week, for 30min, where Troi is twice a week for 1 hour. Both then give you training programs on TrainingPeaks and monitor you from there.

 

The biggest issue with the wife is the swim. She needs to get ready for that asap because she is nowhere on that. The other parts she will manage.

 

I have also seen the okes from Tri-factory at EL but cannot get any info on them

 

Is there anyone else you guys will recommend?

 

Thanks in Advance

http://trifactri.weebly.com/  plenty of ladies involved which might help your wife.

 

If you want just online with coach feedback https://www.myprogramgenerator.com/

[Dubsymike]

So I'll give you my take...

 

I have been cycling competitively for 2 years. I had a bad crash at the 947 - broke 2 ribs and fractured some others. While lying in the ER I decided that triathlons would be a fantastic idea. With that in mind, I secured a sponsorship entry to the East London 70.3 - an event which was 9 weeks away...pffft...piece of cake.

 

I knew upfront that a finish would not be possible without the guidance of an experienced coach so I did my research and came across the name of Lynette van der Merwe (also mentioned above). Contacted her, told her my goals and we got started. 

 

Understand this - I am not a runner. I think the longest run I had ever done was a 10km fun run which I finished in 1hr30 or thereabouts. I have not been in the pool for years, last did 'laps' in high-school. To top this all off, I had a stabbing pain from hell whenever I breathed deeply. I was adamant that I would get through the training and the race without being loaded on pain meds or non-steroidal anti-inflammatories.

 

My first triathlon was the Trinity - felt good at the race and completed it taking in a ton of lessons. Lynette met me in person before the race to chat strategy and give me her take. I finished 2nd in my category and will receive Gauteng colours in March.

 

Now onto the 70.3...with challenges that would surely derail even experienced athletes, I was able to hold it together - my wetsuit zip breaking on the start line, diving into freezing waters, numb body and legs that could barely get my up the transition ramp, to a puncture on a rear disc (fun to change) and a bee sting on the ride. I somehow managed to pull it together and finish in 5:20.

 

Since that race I have now entered for the full in PE and will get a sub-10.

 

What do I put this down to...?

 

Mind over matter, knowing and understanding the difference between good and bad pain and dealing with it, finding the perfect coach, listening to that coach, trusting the program, open communication and self-belief.

 

My advice - find your perfect coach and get started!

Been working with a coach since October - ok. I think you guys are convincing me!

[Cycling Major]

http://trifactri.weebly.com/  plenty of ladies involved which might help your wife.

 

If you want just online with coach feedback https://www.myprogramgenerator.com/

 

Thanks for sharing the link shaper.

 

I think it will be much better to get involved with a group. Especially with the swim, as I have seen how much improvement can come from training with a swim coach (I had 4 lessons in Nov and it was vast improvement).

Training with people just helps me get over the boredom of some days. Also it keeps you motivated.

 

I will get in touch with them to see how my wife can fit in.