2017 Sun City Ultra/Sprint

[EmJayZA]

Think I am getting sick... Ergh. Feel exhausted and flat even after getting a solid 8 hours sleep last night. Pushed my time trials last week, and did a 3 hour ride on Thursday. Maybe I went out just a bit too hard. Smashed all my old PBs though by double digit percentages, so at least happy about that. 

 

Signed up yet ICM? 

[IceCreamMan]

Think I am getting sick... Ergh. Feel exhausted and flat even after getting a solid 8 hours sleep last night. Pushed my time trials last week, and did a 3 hour ride on Thursday. Maybe I went out just a bit too hard. Smashed all my old PBs though by double digit percentages, so at least happy about that. 

 

Signed up yet ICM? 

 

Nice one, keep going.

 

Nope, might be at a school reunion function on Saturday night in which case chances are slim I will make Sun City hehe...may just do the Colgate 15 but even that is in jeopardy.

 

Alcohol is a demon I tell you.

[EmJayZA]

Nice one, keep going.

 

Nope, might be at a school reunion function on Saturday night in which case chances are slim I will make Sun City hehe...may just do the Colgate 15 but even that is in jeopardy.

 

Alcohol is a demon I tell you.

 

Sounds lekker. And agreed - I drink very little lately. I just get embarrassed at what a light weight I have become... Not to mention recovery time is just too damn long these days. 

[Beesrib]

Think I am getting sick... Ergh. Feel exhausted and flat even after getting a solid 8 hours sleep last night. Pushed my time trials last week, and did a 3 hour ride on Thursday. Maybe I went out just a bit too hard. Smashed all my old PBs though by double digit percentages, so at least happy about that. 

 

Signed up yet ICM? 

I have had a runny nose and sore throat since Sunday as well.  Decided to treat with large amounts of G&T and feeling better today.  Will take it easy till Friday.  No training this week will make a difference on performance on Sunday.

 

speedy recovery to you.

[Zatek]

Would someone be willing to give me a basic training program? Looking to get into the sport but have no idea of running and swimming excercises.

[EmJayZA]

I am hearing reports that the swim may not be wetsuit legal btw, so just a heads up. 

 

I have had a runny nose and sore throat since Sunday as well.  Decided to treat with large amounts of G&T and feeling better today.  Will take it easy till Friday.  No training this week will make a difference on performance on Sunday.

 

speedy recovery to you.

 

Thanks. That sounds like the perfect recovery elixir. 

 

Would someone be willing to give me a basic training program? Looking to get into the sport but have no idea of running and swimming excercises.

 

That is quite a request. What distance do you want to train for? How much time can you dedicate to training?What's your fitness base (if any)? I suggest going for a Sprint to determine if you are into the lifestyle, as it will not require you to spend a ton of money on gear. Once you have a program, you can ask here and we can help you select an event.

 

You can get a free month at https://www.myprogramgenerator.com, and you will get a program customised to your current level of fitness. You however should be able to swim 200m, run 5km and cycle 10km.  

 

If you are not keen on that, I suggest looking online for a beginner's program. There are plenty free ones floating around. Feel free to ask any other questions. 

[shaper]

Would someone be willing to give me a basic training program? Looking to get into the sport but have no idea of running and swimming excercises.

Depends on what distance you want to do? Sprint, Olympic (5150), Half or Full?

 

https://community.bikehub.co.za/topic/163337-free-trainingpeaks-plans/?hl=free+trainingpeaks

[finallygotabike]

I am hearing reports that the swim may not be wetsuit legal btw, so just a heads up. 

 

 

 

Can't imagine that, was there last week and the dam water is cold (ish) and outside temp early mornings is freezing

[Beesrib]

Hi, what is the temp ranges for wetsuit legal & non legal, and wetsuit compulsory?

 

thx

 

last year the water was damn cold.

[EmJayZA]

Can't imagine that, was there last week and the dam water is cold (ish) and outside temp early mornings is freezing

 

I imagine only the Sprint will not be wetsuit legal. 

[Rocket-Boy]

Would someone be willing to give me a basic training program? Looking to get into the sport but have no idea of running and swimming excercises.

Watch out because once you try it once you will be hooked!

I think training peaks had some free plans and there were also a few sites that had plans when I googled it last.

You will have a good base fitness coming from your cycling so be very careful when you start running, start with short distances otherwise your fitness will last longer than your legs and you will get injured.

[Zatek]

I am hearing reports that the swim may not be wetsuit legal btw, so just a heads up.

 

 

Thanks. That sounds like the perfect recovery elixir.

 

 

That is quite a request. What distance do you want to train for? How much time can you dedicate to training?What's your fitness base (if any)? I suggest going for a Sprint to determine if you are into the lifestyle, as it will not require you to spend a ton of money on gear. Once you have a program, you can ask here and we can help you select an event.

 

You can get a free month at https://www.myprogramgenerator.com, and you will get a program customised to your current level of fitness. You however should be able to swim 200m, run 5km and cycle 10km.

 

If you are not keen on that, I suggest looking online for a beginner's program. There are plenty free ones floating around. Feel free to ask any other questions.

Cycling in VA at the moment, 5k running pace is 5.35 and 10k is just under an hour. Currently I can swim for 350m but here is where I need some advice on how to train for swimming.

 

Brick session with 30km TT at 38kmh followed by 6km running at 6.25

 

Haven't tried a full tri yet as I must swim at our gym and then where to park my bike.

Think the wife must come and help with this one. Lol

[Rocket-Boy]

Cycling in VA at the moment, 5k running pace is 5.35 and 10k is just under an hour. Currently I can swim for 350m but here is where I need some advice on how to train for swimming.

 

Brick session with 30km TT at 38kmh followed by 6km running at 6.25

 

Haven't tried a full tri yet as I must swim at our gym and then where to park my bike.

Think the wife must come and help with this one. Lol

I would say get used to swimming longer distances before you start doing drills for speed.

So work up to doing 500m and then 1k without stopping, it will help with confidence and swimming endurance. Then start working on drills for speed.

Also maybe find a few friends who can help you with this kind of training to get used to swimming in a tri...

[Zatek]

I would say get used to swimming longer distances before you start doing drills for speed.

So work up to doing 500m and then 1k without stopping, it will help with confidence and swimming endurance. Then start working on drills for speed.

Also maybe find a few friends who can help you with this kind of training to get used to swimming in a tri...

https://www.youtube.com/watch?v=r3S0wu4Zbfk&list=PL0C63CE508DF9BCCE

Lol

They will use solid steel pipes never mind those plastic things.

[EmJayZA]

Cycling in VA at the moment, 5k running pace is 5.35 and 10k is just under an hour. Currently I can swim for 350m but here is where I need some advice on how to train for swimming.

 

Brick session with 30km TT at 38kmh followed by 6km running at 6.25

 

Haven't tried a full tri yet as I must swim at our gym and then where to park my bike.

Think the wife must come and help with this one. Lol

 

You can easily do a Sprint imo once you have found a comfortable pace to do the swim. Your running pace is already pretty good and you have a good cycling base. Swimming is all technique. There are a lot of instructional videos on swimming online that are really good. I would start with a free program and maybe look at a swimming coach if you don't make any improvements on your own. 

[IceCreamMan]

Good luck all. Full race reports please.