Ironman 70.3 East London 2017

[fanievb]

Ooh i have a question.  I'm still relatively inexperienced on the bike.  Only been ridding about a year.  I am still on a regular road bike no aero bars.  For 70.3 should I buy sme aero bars and start practicing with them or just stick to what i know?

 

Do the bars really help save that much energy?

 

the real benefit is on a proper tri bike setup. by just adding aero bars you will not get the real benefit and only shave of a few min due to aerodynamics.

 

edit: I'm by no means a pro and this is based on what I read. I had aero bars fitted and found them very uncomfortable and due to set-up restrictions (saddle positition etc.) I felt unstable on the bike.

 

that said I have a set of Deda Parabolica Due bars for sale R950 (incl postage via postnet) 

[IceCreamMan]

Ooh i have a question.  I'm still relatively inexperienced on the bike.  Only been ridding about a year.  I am still on a regular road bike no aero bars.  For 70.3 should I buy sme aero bars and start practicing with them or just stick to what i know?

 

Do the bars really help save that much energy?

 

yes they are. they also put you in a better postion for the run. That said its not absolutely essential to have them. I have never used them in any event be it Olympic or ironman. PRefer my road bike position but then I aint chasing a podium

[finallygotabike]

Have you considered going to a Bio or getting a run analysis from one of the better sport stores (not sportsmans) maybe your shoes are the problem.  I bought a new pair of shoes a while back and when i run in them my shins hurt. Bought them online so didnt try them out or seek proper advice when buying (rookie mistake).

Just a thought?

Thanks but have done this already, 3 pairs later. Currently working with a physio and taking it slowly, building up to longer run times.

[Rocket-Boy]

Hi Guys

 

Need a little advice - Getting into triathlon and also entered EL 70.3  

 

Been sticking to the following routine for a couple of months

 

Swimming - Mon & Wed group indoor pool swim +- 2Km per session

 

Tuesday & Thursday- run or IDT - Run either 8-10Km or IDT 45Min

 

Friday - normally rest - hopefully get into routine of a Friday sea swim

 

Sat & Sunday - Long ride (well long for me)  +- 80km / Brick session

 

As you guys have done quite a few IM 70.3's does it sound like I am on the right track from a training plan perspective or do I need start waking up early and uping the training sessions??

Depending on where you are in the EC there is a swimming group on facebook that does swims at the Orient which is where you will race in EL.

[Wheelsuck]

Are you cycling both Saturday an Sunday?

 

You are bang on track. I would add a 15 km run every other weekend an do a couple of 21s before January, but not essential.

 

Good luck.

Agree with ICM , you would need a longer run and some hills to get ready for Bunkers. Also start looking at your quality of swims, the nice thing about the swims are you can mix it up -your main set is where it is at. The Brick sessions are good and people dont do enough of those so in general you are looking spot on.

[Wheelsuck]

Just had another thought RocketBoy about you saying you have been doing it for a couple of months, are you doing the same stuff or are you increasing the load progressively, working on Endurance, Power? The program should be progressive-ie Build Phase etc. Look at Joe Friel's approach, as long as your progamme is developing and not static. 

[shaper]

Ooh i have a question.  I'm still relatively inexperienced on the bike.  Only been ridding about a year.  I am still on a regular road bike no aero bars.  For 70.3 should I buy sme aero bars and start practicing with them or just stick to what i know?

 

Do the bars really help save that much energy?

EL cycle is pretty much 45kms up hill then turn around and come down again, so for the climbing you will unlikely be in the aero bars much and for the descent unless you are pretty experience being in the aero and used to the twitchiness of the front end, you will likely be more out of aero than in it.

 

Aero can give you relief on your shoulders, can open your hips so that you use different muscles which can save your legs for the run, but just slapping bars on wont make that much of a difference to the biomechanics but will assist with the more streamline position and save a few secs/minutes.  

 

if you want the biomechanics to work then you have to start playing around with the configuration of your bars, drop them as low to the frame (remove spacers) and raise saddle height as well as move saddle forward.

 

I did EL on my tri bike last year, but am considering doing it on my road bike this year as a road bike position is much better for climbing.  Will what I gain in time climbing offset the aero when coming back down, I don't know, but am considering it

[Angus**]

Depending on where you are in the EC there is a swimming group on facebook that does swims at the Orient which is where you will race in EL.

In Pe- Swimming with Blu-Smooth squad - really nice bunch of people. Ive just got to be less lazy

[Angus**]

Just had another thought RocketBoy about you saying you have been doing it for a couple of months, are you doing the same stuff or are you increasing the load progressively, working on Endurance, Power? The program should be progressive-ie Build Phase etc. Look at Joe Friel's approach, as long as your progamme is developing and not static. 

Swimming has been progressive - swimming coach has been doing base training sessions in winter and things seem to changing up abit moving into Spring.

 

Riding I have kept pretty much the same - Which I feel you are 100% correct - I should be looking at doing 80Km+ rides at a slower pace and the odd faster ride at low Km's.  

 

Running has been progressive - beginning of the year had shin splints so had to start from as little 3Km in feb/march - managed to build up and finish a 21K race recently . But will make sure I add a longer weekly run.

 

Thanks for your advice guys - much appreciated - glad to know I am kind of on the right track

[Rocket-Boy]

Just had another thought RocketBoy about you saying you have been doing it for a couple of months, are you doing the same stuff or are you increasing the load progressively, working on Endurance, Power? The program should be progressive-ie Build Phase etc. Look at Joe Friel's approach, as long as your progamme is developing and not static. 

It wasnt me, not sure who said that and Im far too lazy to scroll back. I have been doing tri for about 12 years now

[BottelaryHillBuddy]

Does someone perhaps know a good swimming coach in Cape Town Northern Suburbs.

 

[_David_]

Swimming has been progressive - swimming coach has been doing base training sessions in winter and things seem to changing up abit moving into Spring.

 

Riding I have kept pretty much the same - Which I feel you are 100% correct - I should be looking at doing 80Km+ rides at a slower pace and the odd faster ride at low Km's.  

 

Running has been progressive - beginning of the year had shin splints so had to start from as little 3Km in feb/march - managed to build up and finish a 21K race recently . But will make sure I add a longer weekly run.

 

Thanks for your advice guys - much appreciated - glad to know I am kind of on the right track

 

Don't make the same mistake as me and forget about the 4th discipline - you need to practice your nutrition strategy or you might end up regretting it during the run.

[shaper]

Don't make the same mistake as me and forget about the 4th discipline - you need to practice your nutrition strategy or you might end up regretting it during the run.

^^^^^^ This x 10000, learn to eat more than you think on the bike to fuel you for the run

[Davey_Jones]

Don't make the same mistake as me and forget about the 4th discipline - you need to practice your nutrition strategy or you might end up regretting it during the run.

Ya this is one of my biggest concerns at the moment.  Always hit the wall very early in the run. Luckily an awesome race day nutrition article was posted here this week so going to be trying out a few new tactics in longer practice sessions.

[Davey_Jones]

EL cycle is pretty much 45kms up hill then turn around and come down again, so for the climbing you will unlikely be in the aero bars much and for the descent unless you are pretty experience being in the aero and used to the twitchiness of the front end, you will likely be more out of aero than in it.

 

Aero can give you relief on your shoulders, can open your hips so that you use different muscles which can save your legs for the run, but just slapping bars on wont make that much of a difference to the biomechanics but will assist with the more streamline position and save a few secs/minutes.  

 

if you want the biomechanics to work then you have to start playing around with the configuration of your bars, drop them as low to the frame (remove spacers) and raise saddle height as well as move saddle forward.

 

I did EL on my tri bike last year, but am considering doing it on my road bike this year as a road bike position is much better for climbing.  Will what I gain in time climbing offset the aero when coming back down, I don't know, but am considering it

Sweet thanks. Yeah i'm still a bit nervous just descending 60+km/h in the drops so stretching even further away from the brake levers will make me even more so.  Will stick to what i know and get a proper TT bike when i'm big... and rich of course.

[fanievb]

Sweet thanks. Yeah i'm still a bit nervous just descending 60+km/h in the drops so stretching even further away from the brake levers will make me even more so.  Will stick to what i know and get a proper TT bike when i'm big... and rich of course.

 

don't worry fastest DH is Hemmingways 

 

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