Ironman 70.3 Durban

[EmJayZA]

  On 4/18/2018 at 7:44 AM, ScottC-M said:

You still going to do Durban with World Champs 2nd September?

 

It's three months apart, so don't see why not. 

 

It's just another long training day for shaper. 

[ScottCM]

See they have made changes to the bike course, anyone have more detail?

[lurkerza]

A description is up on the site but no detailed map as yet, seems like two similar loops, but only going out as far as Umdloti, not all theway to Zimbali.  No longer that silly little loop that many skipped out and also eliminates that long downhill before Zimbali that had that massive pothole causing horrendous crashes last year.  

 

I've plotted one loop of the new route and it seems as though there is also a lot less climbing.  According to the route I made we are in for about 180m of climbing per lap, so worst case 400m total climbing compared to 760m I clocked last year. although my readings from last year seem out (apparently last year I did the bike about 250m underground!)

[shaper]

  On 4/18/2018 at 7:44 AM, ScottC-M said:

You still going to do Durban with World Champs 2nd September?

Yep, will be there, Nice break from the cold of winter.... and a good brick session 

[Grantc]

  On 4/23/2018 at 7:35 AM, ScottC-M said:

See they have made changes to the bike course, anyone have more detail?

looks like it is the same course as the Miway Durban Ultra

[thisismyotherbike]

  On 4/23/2018 at 8:04 AM, lurkerza said:

A description is up on the site but no detailed map as yet, seems like two similar loops, but only going out as far as Umdloti, not all theway to Zimbali.  No longer that silly little loop that many skipped out and also eliminates that long downhill before Zimbali that had that massive pothole causing horrendous crashes last year.  

 

I've plotted one loop of the new route and it seems as though there is also a lot less climbing.  According to the route I made we are in for about 180m of climbing per lap, so worst case 400m total climbing compared to 760m I clocked last year. although my readings from last year seem out (apparently last year I did the bike about 250m underground!)

 

Would you mind sharing your plot?

 

Sounds like it could be one of the flattest 70.3s globally now!

[shaper]

  On 4/18/2018 at 8:06 AM, EmJayZA said:

It's three months apart, so don't see why not. 

 

It's just another long training day for shaper. 

Not so long

[EmJayZA]

So, what's everyone's training week look like?

 

I have CSS, FTP, a 5km TT, half marathon on Friday, 3 hours bike on Saturday, another 3 hours on Sunday followed by a 5km run. Nice knowing you all. 

[_David_]

  On 4/23/2018 at 9:29 AM, shaper said:

Not so long

 

Hahaha,  yes one does longer bike rides training for IM

[Wil6]

  On 4/23/2018 at 9:35 AM, EmJayZA said:

So, what's everyone's training week look like?

 

I have CSS, FTP, a 5km TT, half marathon on Friday, 3 hours bike on Saturday, another 3 hours on Sunday followed by a 5km run. Nice knowing you all. 

Goodness me, what time are you aiming for?

 

I'm finishing off three weeks of hard training. 

 

Mon : Rest day with some core training

Tue : 1 hour TT bike ride with 5min intervals, 5km brick run after

Wednesday : 2000m pool swim

Thursday : 45min watt bike with 30min Treadmill (400m sprints)

Friday : 2000m openwater swim

Saturday : 2.5 hour easy MTB ride, 10km easy brick Run

Sunday : Very easy 15km run

[lurkerza]

  On 4/23/2018 at 9:24 AM, thisismyotherbike said:

Would you mind sharing your plot?

 

Sounds like it could be one of the flattest 70.3s globally now!

 

just a note - I only did one loop from T1 along the promenade and then out to the turn and then back along the route to T2, so it is only 48km long, but should give a decent idea on the profile.

 

I made it a public course so you could see it, here is a link:

 

https://connect.garmin.com/modern/course/18142033

[thisismyotherbike]

  On 4/23/2018 at 9:56 AM, lurkerza said:

just a note - I only did one loop from T1 along the promenade and then out to the turn and then back along the route to T2, so it is only 48km long, but should give a decent idea on the profile.

 

I made it a public course so you could see it, here is a link:

 

https://connect.garmin.com/modern/course/18142033

 

Thank you!

[shaper]

  On 4/23/2018 at 9:38 AM, DA\/ID said:

Hahaha,  yes one does longer bike rides training for IM

Durban whole race will be shorter than my IM cycle leg !!

[IceCreamMan]

  On 4/23/2018 at 9:35 AM, EmJayZA said:

So, what's everyone's training week look like?

 

I have CSS, FTP, a 5km TT, half marathon on Friday, 3 hours bike on Saturday, another 3 hours on Sunday followed by a 5km run. Nice knowing you all.

That’s a lot of acronyms, need a degree to figure em out.

 

Good luck. ????

[shaper]

  On 4/23/2018 at 1:52 PM, IceCreamMan said:

That’s a lot of acronyms, need a degree to figure em out.

 

Good luck.

In a nutshell a test week to see if there has been improvement... with some endurance/recovery on the weekend

[shaper]

  On 4/23/2018 at 9:35 AM, EmJayZA said:

So, what's everyone's training week look like?

 

I have CSS, FTP, a 5km TT, half marathon on Friday, 3 hours bike on Saturday, another 3 hours on Sunday followed by a 5km run. Nice knowing you all. 

Just finding my legs again after IMSA, so a couple of easy workouts during the week, probably doing the same HM on Friday as you, a 3hr ride Sat and another HM on Sunday.... should be back to normal thereafter and gearing up the training for Durbs