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Signed up for one in July. Olympic Distance: 1.5k swim, 40k biking, 10k run. At the moment I am on my own, but think I have one workmate almost already committed.
SWIM: This is the tricky one. Although, if there was a gun to my head, I am sure I could do the distance tomorrow, I would like to not have to spend big chunks doing a lazy back stroke. It is a sea swim. I did a bit of swimming about 8 years ago and was doing 4k in 100 mins in the pool, equates to 37:30 for 1500m. I am fitter now and like to think I could get that down to 30mins for a 1.5k pool swim. My bro in law is a proper swimmer and I might have to ask for some coaching, or at least tips, tight bastard will probably want me to pay him. Unlike biking and running, swimming is a real technique thing and You don’t want to be going 10 or 20 % slower than you could have gone with the same effort simply because you had an error of technique that could have been rectified by a simple coaching tip. Haven’t ever proper swum in the sea, with a wetsuit and sh1t. Will aim for sub 35 mins.
BIKE: I don't like biking. I don’t even have a bike, so hope to buy one in the next week or so, perhaps a Boardman from Halfords. In comparison to my fellow competitors I suspect this will be my worst discipline. I can get about a grand’s worth of bike for only £50/month out of my salary for a year thanks to the bike to work tax free scheme. Then I will have to get on it and get a change of mentality from my old gentle 8k pedal to work frame of mind to 40k, pushing yourself to the limit for well over an hour frame of mind. Will aim for sub 1:30.
RUN: Am doing Brighton mara in April, aiming for sub 4:00, but secretly expecting 3:45. Could probably do sub 45 now, by July would like to be able to do 42 mins on fresh legs. Shalln’t be greedy though, on the day after a swim and a bike I. Will aim for sub 50 mins.
TRANSITIONS: Add in 5 minutes for transitions will hope for sub 3 hours for my first triathlon.
SWIM: This is the tricky one. Although, if there was a gun to my head, I am sure I could do the distance tomorrow, I would like to not have to spend big chunks doing a lazy back stroke. It is a sea swim. I did a bit of swimming about 8 years ago and was doing 4k in 100 mins in the pool, equates to 37:30 for 1500m. I am fitter now and like to think I could get that down to 30mins for a 1.5k pool swim. My bro in law is a proper swimmer and I might have to ask for some coaching, or at least tips, tight bastard will probably want me to pay him. Unlike biking and running, swimming is a real technique thing and You don’t want to be going 10 or 20 % slower than you could have gone with the same effort simply because you had an error of technique that could have been rectified by a simple coaching tip. Haven’t ever proper swum in the sea, with a wetsuit and sh1t. Will aim for sub 35 mins.
BIKE: I don't like biking. I don’t even have a bike, so hope to buy one in the next week or so, perhaps a Boardman from Halfords. In comparison to my fellow competitors I suspect this will be my worst discipline. I can get about a grand’s worth of bike for only £50/month out of my salary for a year thanks to the bike to work tax free scheme. Then I will have to get on it and get a change of mentality from my old gentle 8k pedal to work frame of mind to 40k, pushing yourself to the limit for well over an hour frame of mind. Will aim for sub 1:30.
RUN: Am doing Brighton mara in April, aiming for sub 4:00, but secretly expecting 3:45. Could probably do sub 45 now, by July would like to be able to do 42 mins on fresh legs. Shalln’t be greedy though, on the day after a swim and a bike I. Will aim for sub 50 mins.
TRANSITIONS: Add in 5 minutes for transitions will hope for sub 3 hours for my first triathlon.
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Ah that is really nice of you to say Tommy and Makybe Diva. It is occupying my mind a lot of the time these days and I am very lucky to have this Tri group that I am training with down Brighton way, a proper good bunch of people. Remember parkruns are for all people of all ages and abilities andthey are all over the country and they are all over free. Just saying nothing stopping anyone giving. A whirl.
Cheers Rob - but I'd rather slit my throat than do a parkrun!
hehe!
It's true though.
Never, ever liked running more than 200m at a time (which I was school champion at all the way through school, and a very close second in the 100m) but give me the cross country course - and I walked most of it, moaning all thw ay.
Gammy knees are not meant for long distance anythings.
It's true though.
Never, ever liked running more than 200m at a time (which I was school champion at all the way through school, and a very close second in the 100m) but give me the cross country course - and I walked most of it, moaning all thw ay.
Gammy knees are not meant for long distance anythings.
Thought they called it the 200yd dash when you were at school. I find I am constantly stuck between boredom and addiction with it all. Considering the people I am surrounded by I think it is almost inevitable I will enter a half Ironman in September and a full Ironman in 2016.
Think I did 400m in 75s at school. Well short of the speedsters but well in the top half of the yea
Would you do a parkrun if all of chitchat sponsored you? I think you ahould do a parkrun, only three miles.
Absolutely no Jack Palance.
I can't tell you just how much I hate running/walking long distances - which equates to anything over 200m!
I can't tell you just how much I hate running/walking long distances - which equates to anything over 200m!
I'b be dead - with a slit throat - after the first 200m!
Don't worry about the bike Rob. Once you get beyond a certain point you're talking seconds. Work on the massive quick gains. Pacing is top of the agenda and training consistently but not too hard too quickly. On the technicalities like we've said before aero bars and definitely clip ins but don't make the mistake of buying road bike shoes. Tri specific shoes with an elastic band around the heel slip and you can be out of transition bare foot and on the bike faster than the guys putting their trainers on and it really does make a significant difference.
One other biggie which I don't know if it's been mentioned is learn to peddle efficiently on the bike. If you've got a turbo trainer or you can pop to a friends house who has one get yourself warmed up and then do some single leg peddling. You'll be amazed how inefficient you probably are with dead spots during your cycle revolution just within your cycling and how much you can improve regularly doing one legged cycling on a turbo. It can also make you ache like buggery using those correct muscles for cycling ify you're used to doing it in a different way.
One encouraging thing especially in cycling is that you improve over a period of years so don't get disheartened by early set backs.
One other biggie which I don't know if it's been mentioned is learn to peddle efficiently on the bike. If you've got a turbo trainer or you can pop to a friends house who has one get yourself warmed up and then do some single leg peddling. You'll be amazed how inefficient you probably are with dead spots during your cycle revolution just within your cycling and how much you can improve regularly doing one legged cycling on a turbo. It can also make you ache like buggery using those correct muscles for cycling ify you're used to doing it in a different way.
One encouraging thing especially in cycling is that you improve over a period of years so don't get disheartened by early set backs.
ran 1 mile 8.40
walked back 14.45
total 2 miles 15 stone 7 lb beer belly 46
walked back 14.45
total 2 miles 15 stone 7 lb beer belly 46
At 46 a mile at that weight in that time isn't to be sniffed at Capt. I know the huge difference dropping even a stone makes to my own running. You could be the new Seb Coe if you cut the beer and cigars out. 
want to do sub 2 hours half marathon
the 46 was my beer belly in inches
I 51
the 46 was my beer belly in inches
I 51
Take inspiration where you can Capt. Can it be done? Of course. Ed Whitlock hardly ran in his 50's or early 60's I think but he did run about 2:54 for the marathon at 74. Inspiration is everywhere you look. I was just reading about Bob Scott who holds the age group record for Kona ( if you're not familiar world championship, triathlon, Hawaii, two and a half miles swim, 112 miles bike and then a marathon and his record in the 70's age classes is phenomenal. There's a Japanese fella whose name escapes me but he's been burning up the 60 plus records for the marathon.
A rule of thumb which all these big guys never listen to when I tell them is that for every pound you lose you will run 2 seconds a mile quicker. It's all there online to check. Imagine that. Mo Farah is about 5 feet nine and about 130 lbs. You may be taller but for arguments sake lets assume you're the same height. You're 217 lbs. You're 83 lbs heavier. Let's assume you don't want to look like him but are prepared to drop to 157 just for this running thing. That's two minutes every mile you're saving. Over the course of a half marathon you can drop well over 25 minutes without doing anything else other than not putting that donut or beer in your mouth.
Throw in the improvements you'll get from training and less likelihood of injury and there's just one more question to ask:
What are you waiting for?
It isn't going to come to you.
A rule of thumb which all these big guys never listen to when I tell them is that for every pound you lose you will run 2 seconds a mile quicker. It's all there online to check. Imagine that. Mo Farah is about 5 feet nine and about 130 lbs. You may be taller but for arguments sake lets assume you're the same height. You're 217 lbs. You're 83 lbs heavier. Let's assume you don't want to look like him but are prepared to drop to 157 just for this running thing. That's two minutes every mile you're saving. Over the course of a half marathon you can drop well over 25 minutes without doing anything else other than not putting that donut or beer in your mouth.
Throw in the improvements you'll get from training and less likelihood of injury and there's just one more question to ask:
What are you waiting for?
It isn't going to come to you.
I need to take it myself and lay off the Guinness. Half of me wants to do an Ali and be so loud about it as to make it impossible not to actually put the work in but the other half does love that chocolate and Guinness. I've said it though. No more shiitting about. I'm 50 next year and next year I paint my masterpiece. I want to get as close as I can to 60 minutes for the Sprint triathlon and anybody who knows the event will know that is a big ask for a 50 year old. Probably going close in the age group world champs I'd guess. Don't laugh but my biggest worry is open sea water. I'm part of the Jaws generation.
Good stuff that Capt F, and good luck. Do keep us informed of your updates, i always like to read about how other people are doing with this kind of stuff. My first HM was about 2:12 but my last one was 1:42. Think 2hr HM is 9:07 min/mile so you are well ahead of that already and bet you will be surprised at how 1 mile becomes 2 becomes 5 becomes 10 etc. I really wanna lose weight too, I went from 13st to 11.5 stone in about six months last year. Packed up smoking in January and, despite training for Brighton Marathon I put on weight and am over 12st now. Every time I fancied a smoke I ate a Snickers. Bonkers mental but would love to lose, say 15lb (that wouldnt even be my fighting weight or make me slim) and gain 30s a mile running.
60 mins sprint triathlon? Let me think?
800m swim
20k bike
5k run
How do you do that in less than an hour? 12/1/30/1/18.... No that ends up at 1:02. And those times are kind of made up and proper quick. I would like to hear updates EO, I proper love all this stuff.
800m swim
20k bike
5k run
How do you do that in less than an hour? 12/1/30/1/18.... No that ends up at 1:02. And those times are kind of made up and proper quick. I would like to hear updates EO, I proper love all this stuff.
The bike is the key Rob.
I still don't know how fast I can go because I haven't done the training or weight loss for my running but as a young man I was a sub 30 minute road race 10k man so I'm reasonably confident I can get down to sub six minute miles again as I'm about a six and a half guy at the moment. The swim I am already a solid 12 minutes man but it's usually a 750 swim and I think I can eke out another minute there. So I'm guessing I've got 29 minutes for swim and run. These have tended to be pool based so you're only looking at 30 seconds per transition but with wetsuit you're quite a bit quicker in the water but your first transition is slower.
Here's where it gets interesting because I've just done my own thing on the bike and been cycling about 34 minutes pre run for the 20k and I went into my local bike shop and he had me on the turbo and he told me I was basically a bag of shiit and was just doing it off peddling like buggery. Apparently, very much like swimming it's also a technique based event as much as it is blood and guts. How was I to know? So I'm doing an awful lot of one legged turbo cycling looking to take out my dead spots and I can already feel a difference but I've resolved myself to really going for it over the next year and forgetting about competing and concentrating on things I should have already done like base miles and lots of other things.
I'm happy to finish in the top few in races currently but before I'm too old I'd like a real flourish where I do what I can to be the best I can be.
I still don't know how fast I can go because I haven't done the training or weight loss for my running but as a young man I was a sub 30 minute road race 10k man so I'm reasonably confident I can get down to sub six minute miles again as I'm about a six and a half guy at the moment. The swim I am already a solid 12 minutes man but it's usually a 750 swim and I think I can eke out another minute there. So I'm guessing I've got 29 minutes for swim and run. These have tended to be pool based so you're only looking at 30 seconds per transition but with wetsuit you're quite a bit quicker in the water but your first transition is slower.
Here's where it gets interesting because I've just done my own thing on the bike and been cycling about 34 minutes pre run for the 20k and I went into my local bike shop and he had me on the turbo and he told me I was basically a bag of shiit and was just doing it off peddling like buggery. Apparently, very much like swimming it's also a technique based event as much as it is blood and guts. How was I to know?
So I'm doing an awful lot of one legged turbo cycling looking to take out my dead spots and I can already feel a difference but I've resolved myself to really going for it over the next year and forgetting about competing and concentrating on things I should have already done like base miles and lots of other things. I'm happy to finish in the top few in races currently but before I'm too old I'd like a real flourish where I do what I can to be the best I can be.
Live woman's triathlon on the Beeb red button just started.
1.36 miles 10.45 10% gig first mile 7.59 lot downhill tho
walk back 2.72 total
walk back 2.72 total
Did my first olympic distance tri today. Almost. Was a kind of training thing with my tri group.
sea swim went as well as could be expected, about 35 mins i think but plenty of room for improvement, lots of treading water/doggy paddle/crawl with head above water as i had goggle trouble and coughing choking episodes after swallowing water. Got some rhythm going for the second half which was well quicker than the outward swim. Got a puncture and only did 35k bike, last mile of which was running pushing the bike. Think that took 1:24. 52 mins for the 10k run, including transitions was about 2:55.
despite being 5k short on the bike feel confident of sub 2:45 in 7 weeks' time at Worthing. T1 was well slow, quite a long run from the sea(quite a long run in the sea actually) to transition area, prob took too much time drying feet and stuff. Doing a 1.5k sea swim tomorrow and hoping to get closer to 30 mins. I didnt really push it on the bike, or the run for that matter. Terrible headwind for half the course too. Lots of oppos to take off a minute here and a minute there. Got proper bike cleats and shoes now but havent installed them yet, will use them for Weds night sprint tri and hope to get my 20k bike time down fro. 40:41 to perhaps sub 39:00.
Well done capt F, keep us up dated, I love reading about other people's training. You to EO.
sea swim went as well as could be expected, about 35 mins i think but plenty of room for improvement, lots of treading water/doggy paddle/crawl with head above water as i had goggle trouble and coughing choking episodes after swallowing water. Got some rhythm going for the second half which was well quicker than the outward swim. Got a puncture and only did 35k bike, last mile of which was running pushing the bike. Think that took 1:24. 52 mins for the 10k run, including transitions was about 2:55.
despite being 5k short on the bike feel confident of sub 2:45 in 7 weeks' time at Worthing. T1 was well slow, quite a long run from the sea(quite a long run in the sea actually) to transition area, prob took too much time drying feet and stuff. Doing a 1.5k sea swim tomorrow and hoping to get closer to 30 mins. I didnt really push it on the bike, or the run for that matter. Terrible headwind for half the course too. Lots of oppos to take off a minute here and a minute there. Got proper bike cleats and shoes now but havent installed them yet, will use them for Weds night sprint tri and hope to get my 20k bike time down fro. 40:41 to perhaps sub 39:00.
Well done capt F, keep us up dated, I love reading about other people's training. You to EO.
Update
5 miles 53 17 secs
weight just over 15 stone still boozing
feel good tho
5 miles 53 17 secs
weight just over 15 stone still boozing
feel good tho
Well done Capt F. 4 months to go and you have come on well in one month. Dunno much about HM training plans but imagine you only have to get up to 10 or 11 miles in training so you are well on the way. Like I say keep us updated.
8.58
9.21
9.11
9.37
9,45
10.16
11.07
11.25
11.24 9 miles 1:31:27 first 3 at sub 2 hour half
14 stone 12 lb cant give up the Ale feeling good tho
9.21
9.11
9.37
9,45
10.16
11.07
11.25
11.24 9 miles 1:31:27 first 3 at sub 2 hour half
14 stone 12 lb cant give up the Ale feeling good tho
good work capt F. When is your half mara? keep it up and you'll suddenly find that you can maintain that early pace into the later miles. Like EO says, take inspiration where you can – If you are anything like me you will be desperately addicted to it all in no time.
I'm now thinking I could do 30 for the swim if conditions are good. Perhaps sub 30. I did mid sussex tri with a 25.5k bike segment - did that in 51 minutes and so now reckon I could do the 40k in 1:20. So add in 4 minutes for the two transitions the clock could read 1:54 when I start the run. 46 minute 10k? Perhaps get under 2:40 all in. 2:45 certainly has to be on the cards now so training is going real well.
I’m starting a 16 week marathon training plan on Monday ready for Amsterdam 18 Oct, hoping for sub 3:30. It’s gonna clash with my triathlon training, but triathlon is more a fun adventure thing, I know I can do the distance and not so bothered about doing a good time. The marathon takes precedence for me.
Also looks like I will defo be doing an Ironman in 2016. Probably in Vichy, France.
I'm now thinking I could do 30 for the swim if conditions are good. Perhaps sub 30. I did mid sussex tri with a 25.5k bike segment - did that in 51 minutes and so now reckon I could do the 40k in 1:20. So add in 4 minutes for the two transitions the clock could read 1:54 when I start the run. 46 minute 10k? Perhaps get under 2:40 all in. 2:45 certainly has to be on the cards now so training is going real well.
I’m starting a 16 week marathon training plan on Monday ready for Amsterdam 18 Oct, hoping for sub 3:30. It’s gonna clash with my triathlon training, but triathlon is more a fun adventure thing, I know I can do the distance and not so bothered about doing a good time. The marathon takes precedence for me.
Also looks like I will defo be doing an Ironman in 2016. Probably in Vichy, France.
One advantage of being 15 stone is that you will burn 50% more calories than a 10 stone man doing the same exercise. Keep churning out the miles and the weight should drop off. A 15 stone man running 9 miles must be about 1500 calories. A 10 stone weakling might only burn 1000. A pound a week weight loss is a realistic aim I reckon. Some people say that to lose weight any quicker than that is not healthy anyway.
Thanks rob earl oct
want to beat my colleague who is 26 but does little or no training -so he says
love running when i get home have shower can o larger feel fantastic
want to beat my colleague who is 26 but does little or no training -so he says
love running when i get home have shower can o larger feel fantastic
Oh great you've got plenty of time then. I know lots of people don't like them but Intervals are great for increasing speed. They are the hardest of all training runs too though. I have been using the marathon training plans from these people:
http://www.chss.org.uk/supportus/wp-content/uploads/2013/04/Training-Zone-Half-Marathon-Training-Plans.pdf
I like them because they give specific times and distances not this airy fairy "run 30 minutes at effort level 4" b.ollox. There is a sub 2 hour training plan there.
http://www.chss.org.uk/supportus/wp-content/uploads/2013/04/Training-Zone-Half-Marathon-Training-Plans.pdf
I like them because they give specific times and distances not this airy fairy "run 30 minutes at effort level 4" b.ollox. There is a sub 2 hour training plan there.
6 days Joe. Atmosphere is getting electric here, pressure really ratcheting up on my fit as a fiddle tall, lean 20 year old workmate. He’s a top lad but if he doesn’t beat this short, stocky, bald 37 year old he’s gonna be getting a lot of stick at work. My biking has come on leaps and bounds the last few weeks. Did the midweek sprint tri 20k bike in 37mins on Wednesday. Did a practice Olympic tri on Sat morning. 31(including transition)/1:23/3minute transition/50:00. 2:48 all in. Made a pigs ear of nutrition – ie. Didn’t have any. Was starving at the end of the bike and it really affected me hence the long transition as I went running round looking for food. Not sure that the swim course was quite full length. Have readjusted my aims for Sunday now: 0:30/0:03/1:20/0:01/0:48. = 2:42. All very doable if conditions are good and that might just about be enough to beat my workmate and kudos round the office.
It is a European qualifier and I think 4 people in each age group qualify. last year there were only 4 people in the 20-24 age group and so we were really hoping matey would qualify. Just looked at the entrants list and there are about 20 people in his age group this year. They all came out the woodwork when they found out it was a qualifying event.
It is a European qualifier and I think 4 people in each age group qualify. last year there were only 4 people in the 20-24 age group and so we were really hoping matey would qualify. Just looked at the entrants list and there are about 20 people in his age group this year. They all came out the woodwork when they found out it was a qualifying event.
Well the results are in....
Horrendous swimming conditions and it really takes someone with a lot better technique and more experience than me to really overcome them. Southerly wind meant it was really quite choppy and I just couldn't wait for it to be all over. Was about 36 minutes I think so 6 minutes behind what I hoped after just 1 event, 2 min transition, 1:22:50 on the bike (perhaps a minuteor two slower than I hoped, was fading a little in the end cos I did the first 20k in 38 minutes, think it was 41k too) 1 min T2 and then a sub 44 minute 10k, which I was well happy with as it was absolutely peeing down at the end, meant I got round in 2:46. Given the conditions I am well happy with that. Just about snuck into the top 75pc. Some pretty tasty competitors there though, was really quite daunting at the start watching them all get prepared. I don't even have a proper tri suit. My work mate beat me by four mins, fair enough, a good youngun will always beat a good oldun.
Horrendous swimming conditions and it really takes someone with a lot better technique and more experience than me to really overcome them. Southerly wind meant it was really quite choppy and I just couldn't wait for it to be all over. Was about 36 minutes I think so 6 minutes behind what I hoped after just 1 event, 2 min transition, 1:22:50 on the bike (perhaps a minuteor two slower than I hoped, was fading a little in the end cos I did the first 20k in 38 minutes, think it was 41k too) 1 min T2 and then a sub 44 minute 10k, which I was well happy with as it was absolutely peeing down at the end, meant I got round in 2:46. Given the conditions I am well happy with that. Just about snuck into the top 75pc. Some pretty tasty competitors there though, was really quite daunting at the start watching them all get prepared. I don't even have a proper tri suit. My work mate beat me by four mins, fair enough, a good youngun will always beat a good oldun.
It's pretty impressive as far as I'm concerned. I don't htink I'd be able to beat any of those times individually, let alone as part of a triathlon, and there are plenty of people in worse shape than me. I assume you are now totally hammered.
Well done Rob. Fine effort in tough conditions. Another marathon or tri planned for the autumn?
Shame to let the fitness go to waste.
Shame to let the fitness go to waste.
Cheers for your kind words Patra, Tommy and Danno.
Patra: You are not wrong, proper hammered.
Tommy: thank you. You are a gentleman and a scholar. Well you are a gentleman.
Danno: half IM late Sept, marathon(sub3:30 plan) for late oct/early nov. Full Ironman summer 2016. This stuff never stops.
Patra: You are not wrong, proper hammered.
Tommy: thank you. You are a gentleman and a scholar. Well you are a gentleman.
Danno: half IM late Sept, marathon(sub3:30 plan) for late oct/early nov. Full Ironman summer 2016. This stuff never stops.
Oh, and btw, just one other thing. You three guys epitomise all that is good about chit chat. Yes I am a little drunk.
Well done Rob. You saw it through to the end. Onwards and upwards. See you in Rotterdam 2017.
Well done Mr B. A real feat of endurance there. Get more technique on the cycling, and you could easily knock a chunk off that time. Splendid effort though. Particularly so given the horrendous weather - hardly the best conditions for your first triathlon!
If someone had offered me that bike time when I started out I would have bitten their hand off but actually it doesnt really stand up compared to others, mind you there were some absolute monster bikes out there, they kept passing me like a peloton. compared to others my swim was actually not as bad as my bike. All about the bike aye. Percentages game the bike and will aim for sub 1:15 next time which is 20 mph. Transitions werent very professional, probably another minute there. Five minutes to be gained I reckon if the sea conditions are better. Sub 2:30 has to be the aim.
What is happening in Rotterdam Eeternal?
Cheers Joe and good luck with your HM Capt F would love to hear about your progress if not on this thread then on another thread. Danno's times are phenomenal btw, defo not in his class.
What is happening in Rotterdam Eeternal?
Cheers Joe and good luck with your HM Capt F would love to hear about your progress if not on this thread then on another thread. Danno's times are phenomenal btw, defo not in his class.
Gee I was going to offer some advice .... only to find out the event has been and gone ....
Anyway - best way to train running wise is medium gradient hills of 2 to 5 mins long. Also a session of 30 sec on/off (20mins duration) building up to say 45 sec on/off with the "on" part being your 5km target race pace. Long run should be "easy" pace which is a lot easier than many think. Include gently rolling hills and ensure mid forefoot quick cadence with foot landing position underneath body (as best you can)
Cycling ... focus on higher cadence, spinning rather than too heavier gear. In races always pump up the tyres an extra 10% of max psi.
Good luck for your next race.
Anyway - best way to train running wise is medium gradient hills of 2 to 5 mins long. Also a session of 30 sec on/off (20mins duration) building up to say 45 sec on/off with the "on" part being your 5km target race pace. Long run should be "easy" pace which is a lot easier than many think. Include gently rolling hills and ensure mid forefoot quick cadence with foot landing position underneath body (as best you can)
Cycling ... focus on higher cadence, spinning rather than too heavier gear. In races always pump up the tyres an extra 10% of max psi.
Good luck for your next race.
update
best 2 16.29
best 3 25.35
best 4 36.40
best 6 59.03
first few miles ok but struglling after 3/4
no long runs this month niggling injuries
going to do 1 slow long run a week now 10 miles plus
best 2 16.29
best 3 25.35
best 4 36.40
best 6 59.03
first few miles ok but struglling after 3/4
no long runs this month niggling injuries
going to do 1 slow long run a week now 10 miles plus
Did you say you were aiming for sub 2 hours? If so you have covered four miles on pace for that, about a third of the way there. Well done Capt F.
Keep going Capt. The thousand mile journey has already begun with that first step old boy.
Have entered Ironman Limburg-Maastricht July 31 2016. 7 of us (so far) doing it from my Tri-club, which makes it alls the more better as we can train with each other and keep each other's chins up. 11 months worth of training started yesterday.
Update
best 2 16.22
best 3 24.54
best 4 34.22
best 6 53.10
best 8 73.11
best 10 94.45 (one attempt)
had week holiday in August bit set back
gl with ironman rob
best 2 16.22
best 3 24.54
best 4 34.22
best 6 53.10
best 8 73.11
best 10 94.45 (one attempt)
had week holiday in August bit set back
gl with ironman rob
8 miles at sub 2hr pace. You are improving in leaps and bounds cap'n. given that you will have a good few days rest beforehand and the extra motivation that you get on the day I reckon you are almost there. Keep the updates coming.
Enjoying the updates gents. great news about the ironman rob. That'll be next on the list after the world championships I'm hoping.
This c)nt clearly sat on his fat arse whilst you mugs piled in with the money, ffs.
did 10 miles this morn 92.38
next week D day bit worried not done enough training due to injuries
hope adrenaline kicks in next sun
next week D day bit worried not done enough training due to injuries
hope adrenaline kicks in next sun
That is interesting Capt F, really touch and go about the two hour mark now, adds an extra dimension when you are specifically aiming for a set time? The extra three miles shouldn't be a problem, you will do it of course, and if you don't beat 2 hours you will be very close. Where is the race? Good luck. I am doing 73 laps of Preston Park velodrome in 4 weeks' time, can't wait, dont think I will beat 3:30 but hope to beat my PB of 3:42.
Capt F - All the very best for next week.
My best advice as a former (now lame) athlete is,
DON'T, DON'T, DON'T get caught up with all the other
athletes around you bombing off in the 1st mile or so.
Run your own race & your be fine.
Enjoy it & use it as a springboard for future events.
My best advice as a former (now lame) athlete is,
DON'T, DON'T, DON'T get caught up with all the other
athletes around you bombing off in the 1st mile or so.
Run your own race & your be fine.
Enjoy it & use it as a springboard for future events.
thanks ONSLOW
my training route more hills than race so hope for target time
my training route more hills than race so hope for target time
If you get a chance to scope out the course,
try to see where the "feeding stations" are.
Take your time & take plenty of water on board.
Rob - Capt f - This has been a great thread,
what these forums should be about.
try to see where the "feeding stations" are.
Take your time & take plenty of water on board.
Rob - Capt f - This has been a great thread,
what these forums should be about.
Yep try to take on a bit of water even if you dont feel like you need it. They are normally every 3 miles, so perhaps only 3 chances during a HM.
Kona Ironman world champs today. Gordon Ramsey took part but dNF. Dont know how he got a spot, must have paid through the nose or they let him in for publicity. Seems a little harsh as I know some super fit people who bust a gut trying to qualify but can't. Matey did 2.4mile swim in an hour, 112mile bike in 5 hours and then a 3:15 marathon, he was still a fair way short of qualifying.
How can that be Rob? By my reckoning even allowing for transitions that's well under nine and a half hours which outside the pros should see you win near enough any age group competition you enter.
Capt
Whilst I wouldn't want to seem presumptious one free bit of advice from an old timer you can use or discard is that most world distance records are done on a negative split or close to it. Adrenaline gets you so far and then reality kicks in. If you aren't thinking the first five miles are marginally too slow you're almost certainly going too quick. Trust me. Anything you think you are losing early you will more than make up later in the race. The curse of the vast majority of amateur competitors is to go off too fast.
Whilst I wouldn't want to seem presumptious one free bit of advice from an old timer you can use or discard is that most world distance records are done on a negative split or close to it. Adrenaline gets you so far and then reality kicks in. If you aren't thinking the first five miles are marginally too slow you're almost certainly going too quick. Trust me. Anything you think you are losing early you will more than make up later in the race. The curse of the vast majority of amateur competitors is to go off too fast.
Ironman Austria he did in 9:32 17th in his age group. Failed to qualify.
http://www.ironman.com/finishercertificate.aspx?race=austria&rd=20150628&bid=234
The splits I quoted were approximate, but not far off.
The splits I quoted were approximate, but not far off.
Fucck me Rob. That's insane. Is it all downhill?
Austria is famously one of the quickest out there, I gyess it is flat. Matey is the fastest in our tri club and is a long way off making the grade so a bit of a p1sser when gordon "14 hours" Ramsey gets a free spot and then doesnt finish.
By all accounts sub 10 is damned good going for age group athletes so fair play to your man for being capable of doing that time. Sadly the misses has put the kibbosh on a future iron man for myself as she says it's for men with huge ego's and something to prove. Just shows you how well women know us. Looks like I'll be sticking to the plan if I can get off the stout and whisky.
Looks like I'll be sticking to the plan if I can get off the stout and whisky.
The only triathlon I do is Bookies, Pub then Chippie on the way home.
Never really timed myself though. Not competitive like that.
Never really timed myself though. Not competitive like that.
Well remembered onslow. Looking forward to hearing the result.
834
846
847
854
846
838
900
919
926
948
844
914
913
offical time 1 57 30
adrenalin/fellow runners/crowd/ hilly training key for me
very happy roast dinner at 4 -5 aside at 7- then 10 pints of carling
thanks for your kind words onslow/rob
846
847
854
846
838
900
919
926
948
844
914
913
offical time 1 57 30
adrenalin/fellow runners/crowd/ hilly training key for me
very happy roast dinner at 4 -5 aside at 7- then 10 pints of carling
thanks for your kind words onslow/rob
Great effort Capt F, must be well proud. Did I read that right? You playing 5 aside footy?
Under 2 hours VWD Capt!!
Don't pull anything in the 5 aside!!
Don't pull anything in the 5 aside!!
Anyone else keeping up the running and stuff? Did a half in 1:34 in March (well happy) and Brighton mara in 3:38 the other week (wanted to go under 3:30, but just glad to finish in the end).
Would be interested to hear Eeternaloptimist (amongst others) thoughts on this....Bought a second hand tri bike off a mate yesterday for £675. The wheels on it are worth £600 off the shelf. First practice on it last night up at the outdoor velodrome and loved it, spent 40 mins in the aero position pushing 20mph. I am doing an iron man on 31 July and really want to use the tri bike for it as it is a flattish course, but I need to get practice. Any tips on maximising efficiency? Biking is my weakness by the way, now marathon training has finished I am doing long(70mile +), normally hilly, bike rides on a Saturday morning but that will be on the road bike. Is velodrome practice and midweek sprint tris going to be enough practice on the tri bike? I have a flat half IM(56mile bike) in 4 weeks' time which will be a good test of how long I can sustain the aero position.
Always interested to hear other people's progress.
Would be interested to hear Eeternaloptimist (amongst others) thoughts on this....Bought a second hand tri bike off a mate yesterday for £675. The wheels on it are worth £600 off the shelf. First practice on it last night up at the outdoor velodrome and loved it, spent 40 mins in the aero position pushing 20mph. I am doing an iron man on 31 July and really want to use the tri bike for it as it is a flattish course, but I need to get practice. Any tips on maximising efficiency? Biking is my weakness by the way, now marathon training has finished I am doing long(70mile +), normally hilly, bike rides on a Saturday morning but that will be on the road bike. Is velodrome practice and midweek sprint tris going to be enough practice on the tri bike? I have a flat half IM(56mile bike) in 4 weeks' time which will be a good test of how long I can sustain the aero position.
Always interested to hear other people's progress.
I managed the cereal and full breakfast ok but struggled with the toast and marmalade, I need more training I think
Good to see it going well Rob. Thoughts are that a tri bike will give you 1-2mph extra over a traditional set up but few can keep in the aero position for the length of time of an iron man. I'd say don't go too low to get sheer speed on the bike because you'll never hold that position for six hours.
Certainly for your first go I'd be conservative and set your handlebars in a higher more comfortable position whereby you'll get a bit more speed but a lot more comfort. By mid June if you can't comfortably do a four-five hour ride in the aero position then I'd give serious consideration to whether you can realistically do an iron man on a tri bike at this stage. Which will put you roughly in the same position as about 80% of the field.
Two other tips are to know exactly what you can eat which gives you enough fuel but doesn't cause you intestinal problems and if you're like most of us then within reason every pound you take off in weight from yourself which causes about 80% of the wind drag you experience on the bike will benefit you for both bike and run.
Good luck.
Certainly for your first go I'd be conservative and set your handlebars in a higher more comfortable position whereby you'll get a bit more speed but a lot more comfort. By mid June if you can't comfortably do a four-five hour ride in the aero position then I'd give serious consideration to whether you can realistically do an iron man on a tri bike at this stage. Which will put you roughly in the same position as about 80% of the field.
Two other tips are to know exactly what you can eat which gives you enough fuel but doesn't cause you intestinal problems and if you're like most of us then within reason every pound you take off in weight from yourself which causes about 80% of the wind drag you experience on the bike will benefit you for both bike and run.
Good luck.
Oh and if you've got the spare money the biggest bang for your buck would be going to a proper bike analyst to set you in the position which makes best use of what you have. You should be able to research that on the internet as to who is good in your general area. You could also ask at the local bike club if they know of a good bike fitter. You'll find as you go along that the tri bike position is radically different from a road bike with clip on aero bars and you need to strive for efficiency and comfort.
Good effort at Brighton Rob, I did London on Sunday for the 14th time. Not as quick as last year's 2:44 but still pleased enough to be well under 3 hrs now I'm in my 40's.
I know from most triathletes I meet, that the bike is the place to make (or lose) the most time. So your focus is in the right place, but don't neglect the running altogether. Best of luck. Which tri are you doing?
I know from most triathletes I meet, that the bike is the place to make (or lose) the most time. So your focus is in the right place, but don't neglect the running altogether. Best of luck. Which tri are you doing?
Cheers Eeternal, a bike fit is on the cards. You're different gear Danno I still dream of sub 3 one day but I am a million miles off it now. I am better than 3:38 though, especially given I did a 1:34 half, that is too much of a drop off. A gang of ten of us are doing the Maastricht Ironman on July 31. I shalln't neglect the running because I enjoy it too much - Just did 4x1mile interval session at lunch with a few guys from work, feel real good now. Hope to get 200+ miles a week on the bike for the next 10 or so weeks though.
Eeternal: Is it considered catastrophic, aerodynamically, to use a tri bike not in the aero position? I mean say I'm knackered after 4 or 5 hours is it disastrous to then spend, say, 50% of the final 2 hours in the upright position? Will that cost me so much as to take the point out of using a tri bike at all. Bearing in mind Saturday just gone was the first time I have ever sat on a tri bike. So when you say 80% of the field will not be able to maintain the tri position, well I would estimate at least 80% of the field (probably 90%) will be far more experienced on the bike than me.
We are doing a bike recce of the course (2x58mile laps) in a few weeks' time, if I can't get round that, 90% of the time in the aero position, in close to 3 hours then I will perhaps have to reassess. That and the half IM the following Sunday.
We are doing a bike recce of the course (2x58mile laps) in a few weeks' time, if I can't get round that, 90% of the time in the aero position, in close to 3 hours then I will perhaps have to reassess. That and the half IM the following Sunday.
Whilst I admire the way you're going about your mid-life crisis, Rob, have you considered branching out a bit? I'm basing mine on women in their twenties*, drugs, alcohol, gambling, and the very occasional gadget. I am throwing in a bit of exercise too.
*Admittedly, results in this area could be best described as "mixed".
*Admittedly, results in this area could be best described as "mixed".
It's trial and error Rob. Most people, even very experienced and fast, use a road bike with clip on tri bars for an iron man. The more hills and difficulty navigating the course the more likely people are to opt for this because there are more positions to get into on the bike and the loss of speed isn't felt as keenly. On a flatter more out and back type course the best amateurs and pros do tend to opt for a tri bike partly for speed and partly for the transition to running.
That's something to practice after a very long ride. Practice your transition to running because a few of my mates have made reference to the iron man shuffle where they literally shuffle along in the first couple of miles off the bike.
There's nothing catastrophic other than not finishing when it comes to the iron man. It's a judgement call. A lot of people who ride a road bike will spend a lot of time on the hoods which is similar to what you'll be doing in an upright position on the tri bike.
The two biggest things which will cause you loss of time are poor pacing and poor fuelling. These can be the difference between finishing and not. Everything else is an odd on.
Not getting too technical but in relation to your pedalling technique most people in racing advocating spinning. So you use an easier gear and spin your legs more. It takes less out of your legs for the run. There is research and indeed some of the top iron man athletes do the opposite in iron man races. They drop their pedalling speed (cadence) and choose a slightly higher gear. Apparently once you go past about 3 hours cadence cycling is less effective.
Just don't do anything in the race you haven't prepared for.
That's something to practice after a very long ride. Practice your transition to running because a few of my mates have made reference to the iron man shuffle where they literally shuffle along in the first couple of miles off the bike.
There's nothing catastrophic other than not finishing when it comes to the iron man. It's a judgement call. A lot of people who ride a road bike will spend a lot of time on the hoods which is similar to what you'll be doing in an upright position on the tri bike.
The two biggest things which will cause you loss of time are poor pacing and poor fuelling. These can be the difference between finishing and not. Everything else is an odd on.
Not getting too technical but in relation to your pedalling technique most people in racing advocating spinning. So you use an easier gear and spin your legs more. It takes less out of your legs for the run. There is research and indeed some of the top iron man athletes do the opposite in iron man races. They drop their pedalling speed (cadence) and choose a slightly higher gear. Apparently once you go past about 3 hours cadence cycling is less effective.
Just don't do anything in the race you haven't prepared for.
had the winter off
16 stone
1 mile nearly 10 mins
oct half
target sub 2 again
16 stone
1 mile nearly 10 mins
oct half
target sub 2 again
Eeternal: I'm loving the new TT bike. I got up at 3am on Saturday and was on the bike at 3:45. 72 miles at 17.5mph (quick for me) before doing a parkrun in 20:47. Reckon I spent at least 90% of that time in the aero position. Whilst it is not exactly comfortable, (my hands and wrists felt slightly arthritic by the end) it wasn't agony either. I also did a 40k Time trial at the outdoor velodrome last Thursday in 1:10:55 which is a humongous improvement on anything I've ever done before. Just have a slight worry with my right knee, was hurting a bit toward the end and has done a few times on the longer rides. Hope to get the whole 112 miles done over the actual Maastricht course this weekend - that will be a good indicator of what I can realistically do on 31 July.
akabula 12 Oct 15 00:32
The only triathlon I do is Bookies, Pub then Chippie on the way home.
The only triathlon I do is Bookies, Pub then Chippie on the way home.
Ironman Maastricht done on Sunday in 12:29. 1;18 swim, 6:25 undulating bike, 4:36 run. Pretty much everything went as planned. I trained hard but.still can identify a hundred areas for improvement. Next one will be The Outlaw 2017(flat course) for 11:00(1:10,5:45,3:55)
can't you do a dry run? maybe not all three same day. you'd get the feel
for the logistics. I swim a kilometre a day - best I can do? I'm pretty unfit though.
need to lose five stone still.
for the logistics. I swim a kilometre a day - best I can do? I'm pretty unfit though.
need to lose five stone still.
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