Ironman 2017 - PE

[@ndy]

CBlake, I have been using the pedals for a year and I've been training for two years on a power IDT. I have a coach and I do lactate threshold tests so I have very precise training zones. I haven't seen a massive difference in my power. I've achienevd a 10% increase in the last 9 months but with the amount of training I have been doing I couldn't say how much is down to the power aspect.

 

During races I think they are brilliant. I ride at a steady effort with no spikes. I find people around me tend to do their races more like interval sessions. They're doing the big efforts on the climbs and coasting in the flats. Steadily I pass all these guys. I reckon it saves me a plenty of time and keeps me totally fresh as my target power is entirely based on testing and training data.

 

My Flavero Bepro pedals are under R10,000 depending on where you buy from. I'm the sort of rider who loves the numbers. I have a friend rides with his watch on his wrist and only checks it at the end of a ride I can't do that I love all the data I can get so for me it's money well spent.

[Chris_]

CBlake, I have been using the pedals for a year and I've been training for two years on a power IDT. I have a coach and I do lactate threshold tests so I have very precise training zones. I haven't seen a massive difference in my power. I've achienevd a 10% increase in the last 9 months but with the amount of training I have been doing I couldn't say how much is down to the power aspect.

 

During races I think they are brilliant. I ride at a steady effort with no spikes. I find people around me tend to do their races more like interval sessions. They're doing the big efforts on the climbs and coasting in the flats. Steadily I pass all these guys. I reckon it saves me a plenty of time and keeps me totally fresh as my target power is entirely based on testing and training data.

 

My Flavero Bepro pedals are under R10,000 depending on where you buy from. I'm the sort of rider who loves the numbers. I have a friend rides with his watch on his wrist and only checks it at the end of a ride I can't do that I love all the data I can get so for me it's money well spent.

 

Good stuff, thanks for the reply.

 

I also love reading the science'y stuff about training so I'm pretty sure I'll go down this route eventually.

[g.ren]

Been great reading every ones differing experiences on race day. Lined up for my first Ironman and managed a 11:54 with a comfortable effort.

I think having a coach and training plan made the biggest impact on race day. Having the confidence that you start the race prepared will always make for an easier race day.

 

I have also had GI issues in the past on race day but not in training, especially once I start the run. I seem to have addressed it by sticking to water for the first 15 minutes on the bike (about 300ml). Between that and having learned to understand and practice nutrition made a notable impact on how my body felt throughout the day. Being able to take nutrition in consistently is super important for a race like Ironman.

 

Well done to all the finishers!

[travisza]

Finally my race report:

Short version: Swim according to plan, bike according to plan (with some heart in mouth moments), first half of run to plan – second half an expected meltdown but managed to hold on. Overall happy with my race.

 

Long version: attached, I worked out how to attach something

 

Edit: also forgot to add in race report, that after inflating front wheel during the race its stayed inflated for a week! No idea what was going on on the day. Gremlins in transition maybe.

2017 IRONMAN SA.pdf

[EmJayZA]

Thanks for the awesome write ups. Some more fantastic times as well. Well done guys! 

 

Travis, that watermelon sounds like heaven though. Can imagine how good it was. Would be my choice too. 

[IceCreamMan]

Seems to be a common occurrence about the swim self seeding. I swam past a lot of ppl and I seeded myself at the back of the sub one hour. at one of the turn around bouys a lady grabbed my ankle which would of been fine in the normal course of life but in the middle of the ocean fully dressed in a wetsuit is another thing all together. She thought I was someone else and she was in trouble. So I spoke to her for a minute or 2. Kinda surreal experience really. She should of started at the back as an example.

 

Possibly IM should seed us based on times at previous events. Those doing their first IM event unfortunately go to the back. While this will add some logistics it should be simple enough to issue different colour cap at registration.

 

however, the seeding system I do prefer to the old wave system. REsults in way less swimming over people esp at the start.

[EmJayZA]

Seems to be a common occurrence about the swim self seeding. I swam past a lot of ppl and I seeded myself at the back of the sub one hour. at one of the turn around bouys a lady grabbed my ankle which would of been fine in the normal course of life but in the middle of the ocean fully dressed in a wetsuit is another thing all together. She thought I was someone else and she was in trouble. So I spoke to her for a minute or 2. Kinda surreal experience really. She should of started at the back as an example.

 

Possibly IM should seed us based on times at previous events. Those doing their first IM event unfortunately go to the back. While this will add some logistics it should be simple enough to issue different colour cap at registration.

 

however, the seeding system I do prefer to the old wave system. REsults in way less swimming over people esp at the start.

 

Was the lady in panic mode? It's awesome of you to calm her down. I would be afraid of someone like that. 

 

I did an open water swim with a bunch of people that have completed a few IM events, and it was hectic. The men are very aggressive, and it took a lot to shake off being swam over. I get that it's nothing personal. I would recommend that people be very conservative with their swim times and start accordingly. Also, I plan on taking my swims nice and steady as I want to come out of the water strong. 

[g.ren]

I also struggled with the self seeding and swimming through traffic...

I seeded myself in the back half of sub 60 min, swam 62 min, but had no feet to follow and spent the whole swim navigating through slower swimmers.

Its an effective solution for a less frenetic start. And from the organizers point of view, it's far easier to deal with irritated swimmers than it is to deal with panic attacks and the like. In terms of safety first... makes sense to me, irritating as it may be.

 

Possibly something that will come right with time as more and more athletes are exposed to it.

[IceCreamMan]

Was the lady in panic mode? It's awesome of you to calm her down. I would be afraid of someone like that. 

 

I did an open water swim with a bunch of people that have completed a few IM events, and it was hectic. The men are very aggressive, and it took a lot to shake off being swam over. I get that it's nothing personal. I would recommend that people be very conservative with their swim times and start accordingly. Also, I plan on taking my swims nice and steady as I want to come out of the water strong. 

 

Pretty much in panic mode which was strange as it was at the second turnaround buoy so already about 2.2 kays in or so. Also I was there at around 32 minutes so at most she was at around 42 minutes so had plenty of time. Ocean was choppy though and this can be unnerving.

 

yeah, its always weird how on the beach you are requested to shake hands with those around you and wish them well and the whole camaraderie thing, 5 minutes later you mooring each other in the ocean.... however the release of 7 every 7 seconds has made a huge difference in that regard but you still get a lil bunch up at the turn buoys but much less that before.

 

your approach is right, swim gently and chill and just keep moving. I do the same. While I could conceivably swim the 3.8 under an hour I tend to relax a bit. 5 minutes in the swim is no biggie and you leave the water refreshed and ready to go. To swim a sub 60 would mean flat out and that has its own evils later on. by the way, its nigh on impossible to drown with a wetsuit and if you feel stressed just float along and regroup and carry on. the swim should not be feared, it really is the easiest part of the troika.

[shaper]

Good stuff, thanks for the reply.

 

I also love reading the science'y stuff about training so I'm pretty sure I'll go down this route eventually.

Worth getting some books on training and racing with a power meter

 

http://www.takealot.com/the-power-meter-handbook/PLID35531029

http://www.takealot.com/training-and-racing-with-a-power-meter/PLID9181511

 

I also train and race with a PM and as @ndy says, you no longer attack hills and burn matches which is what he noted as other competitors do when they pass you up hills and then you can pass them on the flats as they try to recover.  With a PM you know your FTP and depending on the type of race (half or full) you can train and race at a certain percentage of FTP that will leave you fresh for the run with matches still in the bank.  Sticking to that percentage figure of FTP means you smooth out your ride with there being no surges as you hit hills and burn those matches.  It also helps knowing the course as there are situations when you can go 10%, or 20% above your numbers when climbing and likewise reduce by percentages once you are on downhills and above certain speeds where you end up wasting energy by peddling needlessly and can recover whatever you expended going over your ideal pace numbers.

 

Training and racing with a PM is trying to be more scientific about going as fast as you can on the bike leg (based on your fitness) and not going into the red zone and hopefully getting you to the run leg as fresh as can be... 

[EmJayZA]

To swim a sub 60 would mean flat out and that has its own evils later on. by the way, its nigh on impossible to drown with a wetsuit and if you feel stressed just float along and regroup and carry on. the swim should not be feared, it really is the easiest part of the troika.

 

I am at least lucky in the sense that I have done rescue training for my scuba diving, which mainly dealt with managing stress and panic in the water. Due to that, I am very comfortable in the water. Just need to up my swim times now. Pity the rescue training did not help with actual swim times... 

 

@shaper, thanks, that's some good food for thought. I was planning on using my heart rate as a guide, but I guess that will be difficult on the long climbs, and not really effective as it's too late to adjust when your HR is spiking. I do all my hard sessions on the Wattbike, so wasn't planning on buying one. Will look into this before June I guess. 

[Chris_]

Worth getting some books on training and racing with a power meter

 

http://www.takealot.com/the-power-meter-handbook/PLID35531029

http://www.takealot.com/training-and-racing-with-a-power-meter/PLID9181511

 

I also train and race with a PM and as @ndy says, you no longer attack hills and burn matches which is what he noted as other competitors do when they pass you up hills and then you can pass them on the flats as they try to recover.  With a PM you know your FTP and depending on the type of race (half or full) you can train and race at a certain percentage of FTP that will leave you fresh for the run with matches still in the bank.  Sticking to that percentage figure of FTP means you smooth out your ride with there being no surges as you hit hills and burn those matches.  It also helps knowing the course as there are situations when you can go 10%, or 20% above your numbers when climbing and likewise reduce by percentages once you are on downhills and above certain speeds where you end up wasting energy by peddling needlessly and can recover whatever you expended going over your ideal pace numbers.

 

Training and racing with a PM is trying to be more scientific about going as fast as you can on the bike leg (based on your fitness) and not going into the red zone and hopefully getting you to the run leg as fresh as can be... 

 

Nice one. I've read a bit from Joe Friel so I'll definitely look into that one. Thanks

[shaper]

I am at least lucky in the sense that I have done rescue training for my scuba diving, which mainly dealt with managing stress and panic in the water. Due to that, I am very comfortable in the water. Just need to up my swim times now. Pity the rescue training did not help with actual swim times... 

 

@shaper, thanks, that's some good food for thought. I was planning on using my heart rate as a guide, but I guess that will be difficult on the long climbs, and not really effective as it's too late to adjust when your HR is spiking. I do all my hard sessions on the Wattbike, so wasn't planning on buying one. Will look into this before June I guess. 

It depends how OCD you want to get on the science   If you train with a wattbike, then hopefully your training plan will be quality time workouts based on power.  (I have a smart trainer at home for this).  Out on the road on long rides and on race days it might be difficult to relate how hard you are going based on HRM alone (as conditions will be different to what your HR correlates to power/speed when on the wattbike).  I use a combination of what my PM is telling and also what my body is telling me (HRM).  

 

With extensive training you can get accurate FTP numbers and based on that and the science by others you can establish your training zones as well as race pace zones/number.  

 

Technically as I said, if you are able to stay near to your pace power for the duration of the cycle (in theory smoothing out the hills), you should get to the end of the cycle at optimum speed and still be fresh enough to run a half or full marathon.... rather than going all out and gauging what's best... only to find there is nothing left for the run, (or going too slow and finishing the race thinking you could have gone faster on the bike) 

 

For years I, like many raced on HR and feel, there nothing wrong with it.... it works!!!.  A PM is just just another tool to help optimize your training and racing, if used correctly.... else it just becomes an expensive upgrade/toy.

 

If starting out in triathlons unless you have money burning a hole, I would say a PM is not needed.  It is expensive enough sport as it is.  If you goal is to do this for a while and improve both in training and racing then worth considering.  

 

Most places like Cadence/Cycle Zone/Wattbike studio etc have classes that train based on power as do a lot if not all of the videos (sufferfest/pain cave) as well as coaches and online training programs.... It is the way the industry is going.

 

If nothing else a couple of books to read with regard to training and racing with a PM is the cheaper option to make an informed decision on whether the investment in a PM is worth it

[shaper]

Nice one. I've read a bit from Joe Friel so I'll definitely look into that one. Thanks

Will add this to the reading list http://www.takealot.com/the-triathlete-s-training-bible/PLID41288767

[EmJayZA]

It depends how OCD you want to get on the science   If you train with a wattbike, then hopefully your training plan will be quality time workouts based on power.  (I have a smart trainer at home for this).  Out on the road on long rides and on race days it might be difficult to relate how hard you are going based on HRM alone (as conditions will be different to what your HR correlates to power/speed when on the wattbike).  I use a combination of what my PM is telling and also what my body is telling me (HRM).  

 

All my training is based on power and cadence. My long ride is not so exact as this is more done based on feel (on the road). Each training session has a goal, and if I cannot accomplish what I want, I just end the session. I really don't believe in junk miles. Having said that, my tempo and high intensity sessions are killer, and I usually suffer the entire day. I use all my mantras in those sessions (including some very interesting ones with a lot of questionable words)... 

[IceCreamMan]

All my training is based on power and cadence. My long ride is not so exact as this is more done based on feel (on the road). Each training session has a goal, and if I cannot accomplish what I want, I just end the session. I really don't believe in junk miles. Having said that, my tempo and high intensity sessions are killer, and I usually suffer the entire day. I use all my mantras in those sessions (including some very interesting ones with a lot of questionable words)... 

 

Interesting concept this junk miles.... I must say I have been thinking about it a lot lately and in my very humble opinion there is no such thing...  an I hasten to add I am no doctor or psychologist or anything like that.

 

The concept of varying tempo and training sessions is sound though, but every mile run or cycled or swim has a positive effect on the body and psychology (unless one is overtraining). Another aspect for me personally is that in my youth I played competitive squash at a level which broke my ankles and knees so i have to be careful of the intensity of sessions when running.

 

if i look at the training programs of the old school guys vs the new training programs they are fairly varied but the results on the battle field are fairly consistent and even more so when taking new age tech in bikes and shoes into consideration. While times obviously vary due to conditions a picture can be found in Kona as an example. Training regimes seem to have very little effect.