Tri / Triathlon / Triathlons - do they float your boat?

You can have a half-arsed go with: https://fellrnr.com/wiki/Running_Calculator

If I put in my "best" 5k time of 24:24 at 83kg I can see that it suggests (Weight Adjusted Race Times) that at 78kg I could get to 23:10.

Note: This is assuming you're losing fat, if you're already skinny then it's not going to automatically make you faster.

(You can then enter that time/weight and see what it says for further losses, although you're really compounding the guesswork at this point.)

The whole https://fellrnr.com/wiki/Weight_Loss_and_Performance section is worth reading though.

I can send anyone a working spreadsheet that this is based off (based on a bunch of tables put together by Daniels, J. and Gilbert, J. (1979) Oxygen Power: Performance Tables for Distance Runners., if'n you're interested).

Side note, I did have a bit of work going on where I was going to update the whole VDOT schtick with a few hundred million activity records (compared to the Daniels & Gilbert not-many-activities-at-all), but strava stopped all access to their data.

It's still a very useful s/s though, showing race pace prediction, training pace targets, and variations due to weight and temperature.

I've heard that an extra 1lb adds 7 seconds per mile, and that sort of correlates to my running, post kids (2012&2014x2-present day)

I can’t get that calculator to do anything on my phone but if doubleodavey is even close to right that’d make a huge difference! My best runs were when I’d been really sick for 3 weeks and went down 5kg then slowly built volume back up, and I’m now heavier than I was before that illness so losing 5kg shouldn’t be impossible. Somehow I’ve never quite managed it but this could be the off season to do it!

I can tell you from personal experience that 6kg is worth 15 minutes but not all things were equal..

Training was focussed on running faster, and I tried a bit harder, and paced a lot better…

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Crept under 20min 5k, straight off the bike this eve, so my running is improving.

How much weight do I have to lose to run sub 18min?

I guess there’s a curve to this too where the heavier you are already (ie me) the less impact 5kg has, and the faster you’re running the less time it saves? Probably working in % of weight and time makes more sense.
@Ifonlyiwerebelgian how much faster were you planning on running?!

Not sure. I feel like a few weeks of learning how to vary my pace and doing some proper speedwork will make me quicker. Kind of just chugging away at the mo.

If I can get somewhere between 18.30 and 19 before the duathlon, il be pretty pleased.

I guess there’s a curve to this

No doubt, but the data it is not readily available (the Daniels's tables stuff is very dated and very biased towards elite level athletes).

Any curve is is going to be s-shaped too - if you are overweight, for a given weight dropped, your gains are going to be proportionally greater than if you are just above your optimal weight. But if you start dropping more weight, your performance will also drop off (because muscle mass / other physiological factors).

That one is a bit harder!

I don’t understand 5ks.. I’ve been under 18munutes 4 times at a parkrun… 75% of those are with a hangover! I’ve turned up better warmed up, lighter, fitter and without a hangover and not gone under 18 minutes…

Following on from this, it's also more complicated as it depends on your fitness/weight trajectories at the time.

For example, I've got a bunch of run times for doing a 5k when I weighed 90kg.

Some of those are when I was massively unfit as I'd just started a new fitness regime after ballooning up to 95kg. So my weight was on its way down and fitness was on its way up, but I was slow and plodding.

In another scenario I was much fitter (having done a marathon at 86kg a few months earlier off the back of months of training) but post-marathon apathy was well set and the weight had started to sneak back on.

So both were nominally "5k runs at 90kg" but the times were a good 5-6 minutes apart.

A sizeable chunk of the improvements in run times when losing weight can generally be ascribed to the increased training that was required to help shift the weight.

The 6kg is from 78 to 72kg for context!

Was at the Ocean Lava in Lanzarote today. Some really good racing and delightful vibes all round.

Special shout out to this visually impaired racer. Absolutely rocked it.

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So relatively a bigger difference, but harder to lose than if I lost 6kg from 92kg. I feel like 5-6kg is a realistic target for me though as if I have little discipline and never managed weight loss before unless I was sick!

I think I know the answer to this, regarding training plans for a set event- most are 20 weeks or similar and prior to that suggest just doing base fitness eg 2 hour rides, shorter runs, then ramping up through 20 weeks with easier weeks etc.
If I have more than 20 weeks and I’ve had a good rest, taken a couple of weeks off riding and rubbing alternately, and I have time now, is there any reason against starting training build up now? Assuming I’ll lose the odd week where I can’t do as much for holidays, etc I can’t see a downside to being fitter earlier and having time to do say 2 rides of 5 hours rather than just 1.

It depends on the program but Joe Friels book recommends you can repeat the end of your base training to fill the gap (the stage roughly half way through where the load isn't too big yet), or you can plan the 20 weeks to a B race, have a taper, then jump back in mid training cycle.

You can always plan around your holidays as taper/recovery/rest weeks too.

What are you training for 1 5 hour ride seems like an interesting plan, I did 2/3 5 hour days in prep for Ironman this year but that was way in the low side, but equally seems like quite a lot for a 70.3 plan!

More base is always good, it builds the engine, and should build resilience to allow for more training later on!

70.3 but 5 hours was just an example! I probably would do a couple for over distance and also for doing total event time in one go, but not many!

The main reason not to would be to avoid over training or burnout. If you are confident that you can manage / avoid those issues then I think it’s fine.

I didn't do anything over 3-4 hours training for an IM, certainly wouldn't bother for a 70.3.

Then again I'm not good and have minimal experience so hey ho.

The main reason I'd do anything above 3 would be to check your fuelling

Some of the HUUB stuff that are in their black friday sale are even cheaper in this ebay store with free shipping. Mostly swim & bike stuff.

Any race recommendations for next year? I’m uninspired by my original plans!
Can’t really do roc wales as it doesn’t work with family plans, lakesman seems nice but clashes with a swim run with my wife, outlaw I’ve heard the roads are dreadful surface but looks nice.
A scenic swim, decent road surfaces and either a fast run or a nice trail type run. Olympic or 70.3 distance. Thanks

I’m thinking of signing up to the Windsor triathlon for my triathlon. It gives me the option of “classic” and “Sunday racking”, what’s the difference?

The obvious difference is that the classic requires racking your bike on Saturday… also probably means you are racing whereas the Sunday is more informal and you’re in a wave with a random bunch and your time doesn’t count in the overall race…

Has anyone got a behind the saddle bottle/s Mount you want to sell on before I buy new? Needs to fit an ism saddle but I’m happy to do some fiddling too