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The times in this thread make me jealous...
Sadly back to the less fun stuff. Advice please... I wrote my 58cm P2 off like an idiot, but thankfully it is insured.
Option 1. Insurance pays for frame repair + new seatpost (worth more than value of the bike) + rebuild. However this may take many weeks and I don't know if they can even source a seatpost of that model (cracked + unusable). I won't get it back more than a month before the IM.
Option 2. I take the money and find something else (£1200). I run the risk of struggling to get as good a fit as nothing in a Cervelo P2 58 in that price range atm, and bike geo is pretty hard to compare on TT bikes. Also run the risk of buying a dud.
Ideally I'd like Option 2 so I can get back on the training without a 4+ week wait - so if anyone knows of anything going in a L/XL, or any popular bikes that size similarly - I'm very keen and looking to sort out within the next few days. I can bump the budget up slightly if it wont need loads of parts replacing.
Attached my bike fit Geo if of any use.
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That’s a very fast bike split compared to your run and swim splits… part of the challenge of middle distance and above is finding the pacing strategy that gets you to the finish line in the fastest time and that might mean backing off the power 20 watts and losing 10 minutes but not cramping, and running 30 minutes quicker….
There’s a useful phrase bike for show, run for dough!
Other thoughts are that it might be that your position is quite far back and quad heavy, shifting everything further forward has meant I recruit my glutes more which means I can run pretty comfortably off the bike, I spent a good few years with a tt type position that was super fast but meant that I ran like a donkey and lost all the time I’d made up on the bike and more on the run..
And finally hydration, have you weighed yourself before after a practice swim and bike in race kit… it might be that even if you’re doing well on salts etc you’re just getting really dehydrated through sweat loss…
Good luck with challenge London!
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Ouch!
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How about this? It's in London
Here's a geo chart for it
https://www.ebay.co.uk/itm/374757792449
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Normally I'd suspect that I overdone the bike too, but these watts/paces are not quite what they should have been on paper / what I could do in training. That bike split was 195W NP / 185W avg, with mid-Z1 average HR.
I started the bike with ~225W (Z2), and it took 10mins for HR to settle after the swim but it was all stable, low Z2 watts and matching HR. Then after an hour of this I just felt that lingering feeling that I might cramp up if I continue that pace. As for my normal running pace, in training I could consistently do 4:50/k off a bike session in Z2 hr, but the bike sessions were shorter of course. Thats why I dont think the pacing was the issue here, everything other than the cramps felt perfect, I didnt feel exhausted getting off the bike at all.
Im kinda torn if I should try to get in as much time as I can on the TT bike before challenge London and tweak the position, or do it on my road bike to see if same issue came up.
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In the thick of Ironman training, with 4 weeks to go to Talinn, getting plenty of hours in, but lacking big chunks of time to get long rides in, hopefully I can take a day or two of work to get some long rides in. Only niggle is mild tendonitis in my right Achilles, perfectly manageable at the moment but might try and get a massage in this week
Yesterdays session was a good confidence builder though, 1 hour bike consisting of 15 warm up then 45 minutes Ironman pace into a 30k run which was 10k at Ironman pace, 10k at 70.3 pace and then 8k at half marathon pace. (And then 2k easy cool down) still felt pretty good by the end and even set a couple of prs on the ride home from the run!
A few more big weeks then it’s taper time!
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Good stuff. Very impressed by the run especially.
Sadly I've had my left ITB flare up like crazy. I put it down to stress of exams, stressing about replacing my bike and not backing off on the training enough to compensate.
Not even able to run 10km at the moment which is pretty brutal considering the 42km coming up in 6 weeks. Going to do a week of yoga and strengthening and just hope I can get to a point where I'm not walk/limping for 32+km. I'll still be well inside of cutoff... if I'm able to... but nowhere near a time goal.
On the plus side, the swim and the cycle are good. Legs felt amazing on the bike only 2 days after exams. Even popped in a quick(ish) lap of Richmond park at the end to make 100km and they still felt super strong.
Slowly getting used to swimming outdoors and getting the wetsuit to actually fit properly.
Tested out nutrition yesterday and my stomach performed admirably. I've never finished 5 hours of exercise feeling full of energy. No tummy troubles whatsoever. I've clearly never fuelled properly in my life.
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Beginning to see a bit of form a month out from 70.3 Cork.
Managed 2nd place in a well known local 3k race about a month ago, which I was blown away with.
Local festival this weekend so double header of racing, 2.5km downstream swim yesterday and sprint tri this morning. Managed 5th overall and 3rd male wetsuit in the swim (was older than the 4 ahead of me by at least 10 years), and followed up with 4th in the tri today. 1st and 2nd are effectively full timers.
Away for 3 big days on the bike next weekend and then it’s the final run in for Cork!
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Those are some pretty impressive swim times. What number are you out of the water?
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Very impressive swimming!
My pool form has also picked up in the last few weeks and saw a hint of it translating into the open water on Saturday. Admittedly the pool swimming is hugely helped by sitting on my training buddies feet, and his coaching, but hitting 4x400 avg 5:34 today with 30 seconds rest was pretty pleasing!
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Having done what I feel is enough volume but lacking many solid long days I took yesterday afternoon off with the intention of riding a course with similar elevation to talinn at roughly race power and using race bike and nutrition..
Generally a successful day out, covered 165km in 4:47, not too far off 5 hour bike split pace, as the course was almost completely flat I was in aero position most of the time, the steady drip of liquid energy was pretty good but I think I’ll include some gels on the day to give me a bit of a surge when I’m feeling a bit of a lull…
All went swimmingly apart from the forecast one small shower was actually 2 deluges, tempt traffic lights on the course were vaguely annoying, as was the person who hit the cross button when I was the only thing on the road for 500m, but that’s his right I guess!
Lessons learnt were that my rear bottles weren’t bolted on well enough, I lost one but thankfully recovered it and the cage, I also failed to open one gel and ended up spending ages trying to bite through the packaging.
Ideally I’d like to have 4 bottles to start with (600m elevation in talinn so weight is completely unimportant!) so I’ve kicked in with my home brew bta mount as my arms are too close for all commercial options I can find…
Knocked this up with some 0.9mm stainless, ran out of the night size riv nuts so not got around to the second set of holes or quite worked out how to mount to my arm rests (I know the answer is drill some holes but carbon…)
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Tri / Triathlon / Triathlons - do they float your boat?
Posted by
@kattiep
So, first middle distance in the bag from Ironman Warsaw 70.3. Puncturing your tubular rear disc 17 hours before start is not a great experience, 0/10, would not recommend. But we resolved it just in time to check in the bike to T1.
I dont have a good framework for comparison, but I would call the swim "choppy AF" and according to our supporters a handful of people had to be rescued out, and plenty gave up. With that in mind, I'll take my 46 minutes of fighting for survival disguised as swimming :D
3:30 for T1, not great but not bad.
Onto the bike. I've put a huge focus on electrolytes, micronutrients, and hydration for the past week (and on the day) to rule that out if I cramped up again on the bike. Which I did, about 1.5 hours in, just like last time on my 90k bike split in the relay. Its either a bikefit issue, or not enough strength work went into my training. Ended a bit windy bike split with 2:24:50 (for 86.5km).
4:35 for T2, including some stretching as I could foresee what was coming:
On the run. I dont wish anyone the feeling of changing into running shoes, run 50 meters, and then both your quads immediately cramping up, knowing you've got 21kms to go. Still managed to somehow nurse it home from there with a very-very slow 2:16:32.
Next up: Challenge London!