Chasing the Kona dream and a Mai Tai cocktail

hf4z6sqo7vjngi · 08-03-2011 11:39pm

El Director wrote: »

Ya if you paced it accordingly you should be fine. How about an OW triathlon, just for the experience of all those bodies in close proximity, chopping up the water etc... although just checked for olym distance races and there are none, Waterville is on same weekend but it's a sprint.

Yeah ideally wanted an OW triathlon but the OW tris do not really kick off until June onwards. That one looks good but going all the way to Kerry for just a sprint may not be worth it.

hf4z6sqo7vjngi · 08-03-2011 11:44pm

Brianderunner wrote: »

7/7 style terrorist attack as you blow up is it?

Lol first target for London is sub 3:15 as i think i have a few more minutes in me. I may get ideas above my ability and try beat your Barca time and go for sub 3:10 and risk a spectacular blow out towards the end. Either way just make sure you have the pints lined up in The Red Lion afterwards:cool:

Brianderunner · 09-03-2011 12:07am

Aliya Wailing Bench wrote: »

Lol first target for London is sub 3:15 as i think i have a few more minutes in me. I may get ideas above my ability and try beat your Barca time and go for sub 3:10 and risk a spectacular blow out towards the end. Either way just make sure you have the pints lined up in The Red Lion afterwards:cool:

If your even close to my Barca time i'll be waiting at Big Ben with a rugby tackle to help you on you're way :pac:

shotgunmcos · 09-03-2011 11:26am

Aliya Wailing Bench wrote: »

Yeah ideally wanted an OW triathlon but the OW tris do not really kick off until June onwards. That one looks good but going all the way to Kerry for just a sprint may not be worth it.

I was thinking the same. Nenagh is a typical warm up sprint for me but I've no interest in a pool 750 swim. I'd much rather a cold OW swim. Waterville is a candidate alright but such a long drive down might be better spent doing a long bike, especially with The Great Limerick Run the next day. I've entered Joey on the following wekend though and 3 weeks before the HIM is plenty. I intend to do a sprint in between just for the OW practice. Valentia Island and Spiddal are options.

hf4z6sqo7vjngi · 09-03-2011 12:50pm

shotgunmcos wrote: »

I was thinking the same. Nenagh is a typical warm up sprint for me but I've no interest in a pool 750 swim. I'd much rather a cold OW swim. Waterville is a candidate alright but such a long drive down might be better spent doing a long bike, especially with The Great Limerick Run the next day. I've entered Joey on the following wekend though and 3 weeks before the HIM is plenty. I intend to do a sprint in between just for the OW practice. Valentia Island and Spiddal are options.

I just went to register for the Joey Hannon and the OLY distance is sold out:mad: Time to rethink my plans, Spiddal is out as it's on the weekend before Challenge Barcelona (29th May for that race) so may have to settle for one of the sprint distances or else do a dummy OLY distance simulation race myself:rolleyes: I can see myself now swimming along Bettystown beach:pac:

griffin100 · 09-03-2011 2:52pm

If you've never done a tri before you really should get in an OW swim with a bit of being bashed about thrown in. Last year I found TriAthy OD to be the roughest swim of the year given the narrow starting point.

How about this http://www.gatewayironchallenge.com/ - I'll probably do the swim if I can get back to reasonable swim fitness in time. It wont be as busy as an IM swim but its all good training.

Now that i have a solid marathon time behind me it's time to stick the neck out and put down some projected splits for my IM. If i can get that bike time down i think i could get close to sub 11 but below is based on current pace & training whilst taking the course into consideration.
Swim: 1:15
T1: 0:05
Bike: 6:40
T2: 0:05
Run: 3:45
Total time: 11:50

Given your training I'd be sure this is doable. My 2c......your transitions are vey quick for what is your first tri. Give yourself a couple more minutes in transition and shorten your run time....after all the IMUK marathon is only 25 miles:)

I watched the dvd Griffin sent me before i posted the times The bike course really looks savage and also a few big hills/drags in the marathon. It gave me a real good feel for what the course is like, parts of it look **** if i am being honest. I think i am regretting picking the course but i can always pick somewhere nicer next year!!

Feckin DVD.....all that footage and I must be the only competitor who didn't get a look in.....although I am briefly seen leading a pack up a hill on the bike in the main Channel 4 programme:pac::pac::pac:

shotgunmcos · 09-03-2011 3:47pm

griffin100 wrote: »

Given your training I'd be sure this is doable. My 2c......your transitions are vey quick for what is your first tri. Give yourself a couple more minutes in transition and shorten your run time....after all the IMUK marathon is only 25 miles:)

since when is 10 mins IM transitions quick? Interesting, If you sit down and have a 3 min rest will you be able to reduce your run target by 4 mins... I dunno, after a 112 mile bike I would need to stay moving or I'll doze off on the grass...

Notwitch · 09-03-2011 4:02pm

Interestingly the gatewayironchallenge has become a 2012 event on the website in the last week or so. All dates have changed so it looks like it's out as an option for 2011.

hf4z6sqo7vjngi · 09-03-2011 5:03pm

Griffin100- I thought 10 minutes would give me plenty of time, i can normally get changed and back out within 2 minutes at a leisurely pace on the brick transitions. It does seem like there is a decent run in/out of transition so i may need to factor this is into my times. My main focus on transition is to keep calm and not rush things.
What is this about a short marathon course....25mile? I will pop that DVD back later in the week as i am going to have another look at it this week.

Notwitch wrote: »

Interestingly the gatewayironchallenge has become a 2012 event on the website in the last week or so. All dates have changed so it looks like it's out as an option for 2011.

Yeah i thought i was going mad, they still have it listed for 2011 on the RunIreland site? That OW swim would be perfect preparation for UKIM.
I just realised i am pacing the Limerick half so a nice handy tri sprint on Watertville the day before may work, albeit a slightly further drive down & back to Limerick.

griffin100 · 09-03-2011 6:36pm

Yeah I suppose my approach to IM transitions does make a 5 minute transition seem fast to me but MCOS is right, it should be well long enough for you (assuming no problems with getting changed in T1, GI issues in T2, etc). I on the other hand took 15 mins in each transition, with most of T2 spent in the jacks (serious lack of portaloos on the bike course last year).

JB the lads on TriTalk say the IMUK bike is 115miles but the run is about a mile short - I don't know as I don't have a Garman. Have a look at the 2010 thread on TriTalk. It all evens out I suppose.

hf4z6sqo7vjngi · 09-03-2011 9:37pm

Wednesday
AM Swim
Plan - to swim:rolleyes:
Actual - nothing, simply put i am making excuses not to go swimming so this has to change or else i will end up back to square one. I am now going to do this session tomorrow morning and no excuses this time!!

Evening Bike - Seated Hill Repeats
I completed 5 repeats of Tullyallen hill and 3 repeats of Rathmullan hill. Decent effort tonight and a good bit of Z3/Z4 workout involved. Feeling good going up the hills but i think i need to find something with a tougher gradient to really test myself. I will try and do one of these sessions each week.
I am tinkering with bike position at the moment but i need to sort out a proper bike fit on both my road and tri bike when it arrives.....every improvement helps!!
Distance: 26.5km
Time: 1:09:15
Avg speed: 23kpmh
HR: 140/170

hf4z6sqo7vjngi · 10-03-2011 4:16pm

Thursday
AM Swim - Technique session
Out of the bed no bother this morning after having stern words with myself yesterday. Going to start splitting my 3 weekly swim sessions into a technique, speed and endurance session to give it some structure.
Today the session shaped up like,
300wu
16x25 kick drills. I had planned to do more leg kicks as it is a weak part of my swim but this took enough out of me.
8x50 one arm drills
4x150 pull buoy drills
6x50 fist drills
4x50 thumb to thigh drills
5x200 counting strokes and trying to put all of the above into practice. I got my stroke count down to 20 which is still probably crap!!
200wd
Tough work out and i was fairly knackered afterwards. I hate doing drills but i know it must be done to improve. Looking forward to an IM distance swim in the morning:eek: I think the longest i have swam non stop is 3km so we shall see how it goes.
Distance: 3400mtrs
Time: 1:40

Lunchtime Run
I just wanted to test the running legs out and decide if i was going to do the club session tonight. Kept the pace slow and enjoyed running normally again:) I had planned to do 6km but took in an extra loop before heading back to work.
Distance: 8.9km
Time: 45:37
Pace: 5.07/8.14mile
No HRM

Izoard · 10-03-2011 4:31pm

So, you signed up for an IM as your first tri? Legend!

shotgunmcos · 10-03-2011 4:35pm

Izoard wrote: »

So, you signed up for an IM as your first tri? Legend!

I was just thinking the same thing. +1 Legend!

pgibbo · 10-03-2011 5:19pm

shotgunmcos wrote: »

I was just thinking the same thing. +1 Legend!

RESPECT dude! :cool:

hf4z6sqo7vjngi · 10-03-2011 5:29pm

Izoard wrote: »

So, you signed up for an IM as your first tri? Legend!

shotgunmcos wrote: »

I was just thinking the same thing. +1 Legend!

pgibbo wrote: »

RESPECT dude! :cool:

Yeah i am one stupid mofo:eek:

hf4z6sqo7vjngi · 10-03-2011 10:21pm

Evening Club Session - 6x600 & wu with 6x100 strides/wd
Blustery conditions tonight and everyone struggled. Completed the 600's in 2.09, 2.11, 2.07, 2.14, 2.09 and 2.05 for the last one. Hands on legs stuff as the effort felt more like sub 2mins on each set. Interval pace was 3.35km/5.46mile. Slight niggle on the left glute so rolled it out when i got back.
Distance: 6.09km
Time: 29:10

I have signed up for the Fingal duathlon on next weekend and i managed to find this tri sprint which has an OW lake swim so looking forward to it.

hf4z6sqo7vjngi · 11-03-2011 10:25am

Friday AM
AM Swim - planned 3.8km straight and 200 WU/200 WD
The two targets today was survive the distance and secondly try get close to sub 1:15 which i have targeted as my IM swim time. I passed one and failed on the other:rolleyes:
I found this really tough going and near quit at the 3km mark as my arms and shoulders were on fire. Managed to get through the distance but struggled on the last 800 in the end coming in at 1:19:25 which by my calculations is 2.05 per 100 which is close to 10 secs per 100 off my 3km time i posted last month. I was in no shape to even think about doing a 180km bike or marathon after it.
Ended up doing b/s for the wd as i was fcked.
Distance: 4.2km
3.8k Time: 1:19:10
Total Time: 1:29

Izoard · 11-03-2011 11:01am

Aliya Wailing Bench wrote: »

Friday AM
AM Swim - planned 3.8km straight and 200 WU/200 WD
The two targets today was survive the distance and secondly try get close to sub 1:15 which i have targeted as my IM swim time. I passed one and failed on the other:rolleyes:
I found this really tough going and near quit at the 3km mark as my arms and shoulders were on fire. Managed to get through the distance but struggled on the last 800 in the end coming in at 1:19:25 which by my calculations is 2.05 per 100 which is close to 10 secs per 100 off my 3km time i posted last month. I was in no shape to even think about doing a 180km bike or marathon after it.
Ended up doing b/s for the wd as i was fcked.
Distance: 4.2km
3.8k Time: 1:19:10
Total Time: 1:29

Good going - it is great to finally hit the distance mark and take the mystery out of it.
I guarantee you, by the time IMUK rolls around, you'll be wishing you could stay in the water a little longer, to avoid facing the bike:)

shotgunmcos · 11-03-2011 11:12am

Well done on the benchmark JB thats good going. I've just done the one 3.8 too and I couldn't imagine cycling 180km afterwads, let alone run a marathon too. It about how comfortable you can swim at your target pace that matters. 152 lengths is nuts. It will feel soo much easier in a wetsuit and your legs won't be wrecked from kicking off the walls so many times!

El Director · 11-03-2011 11:18am

Well done JB on reaching that target. You now have a benchmark and it will improve all the time. 1:19 in the pool would def mean sub 1:15 in the OW in a wetsuit.

griffin100 · 11-03-2011 12:00pm

+1 on the 1.15 in ow if you can do a 1.19 in the pool. My fastest pool last year was 1.21 and I did a 1.15 so no bother to you, especially when you consider how much swimming you have left to do before the day. Dont worry about the fatigue thing, 3.8km in a pool is a hell of a lot tougher than in a lake IMHO.

hf4z6sqo7vjngi · 11-03-2011 1:04pm

Thanks lads at least that's the swim monkey off my back.

Just got a call to say my new tri bike will be ready this afternoon, i am like a kid at Xmas.:) I might try get out on it this evening/weekend and get used to it.

pgibbo · 11-03-2011 3:49pm

I can't imagine swimming 3.8k straight in the pool Fair play. Nice to have that in the bank.

What type of TT rig did you buy? Best of luck with it. :cool:

hf4z6sqo7vjngi · 11-03-2011 11:15pm

pgibbo wrote: »

I can't imagine swimming 3.8k straight in the pool Fair play. Nice to have that in the bank.

What type of TT rig did you buy? Best of luck with it. :cool:

It is a Felt S22 pgibbo, nice little bike!!

Evening Bike: Turbo 1:30
Tried out the new bike tonight and i am not sure if my position is correct, video below. It looks as if i am still too high so may need to take a spacer out from the arm rests to get into a lower and more aggressive position. This was a tough session with 10 minutes holding a min of 240 watts and 5 minutes pushing out a min of 300 watt x 6 reps on the San Remo course.
I love the new bike and cannot wait to get out on the road although this weekend looks as if it's a washout with the weather.
Distance: 51.7km
Time: 1:30
Avg watt: 264/405
Avg cadence: 97/110
Avg speed: 34.4kpmh
http://s262.photobucket.com/albums/ii89/jackyback/?action=view&current=VIDEO0001.mp4
Resigned to the fact of a long turbo in the morning:o

catweazle · 12-03-2011 1:35am

I thought it was Lance Armstrong when I first saw this, I see similarities

What thats coke machine in the corner, is it a fridge?

Macanri · 12-03-2011 8:54am

Hey man, Great to meet up with you in Barca. Well done on a great time, and a negative split too.

I watched that vid of you on the bike, Janey Macks your legs were going 90. I watched it again and counted about 120 - 130 cadance - feckin high. I don't know a whole lot about position but I'ld say your not that bad - slightly lowering the front may help. Although wait for better advice.

Did you sign up for TourdBoyne?

hf4z6sqo7vjngi · 12-03-2011 3:51pm

catweazle wrote: »

I thought it was Lance Armstrong when I first saw this, I see similarities

What thats coke machine in the corner, is it a fridge?

I would say the only similarities between me and Lance Armstrong is we both own a bike:rolleyes: Yeah the coke machine is a fridge, i have a fully functional bar in the house but it gets very little use these days as i have no time to enjoy or relax in it:)

Macanri wrote: »

Hey man, Great to meet up with you in Barca. Well done on a great time, and a negative split too.

I watched that vid of you on the bike, Janey Macks your legs were going 90. I watched it again and counted about 120 - 130 cadance - feckin high. I don't know a whole lot about position but I'ld say your not that bad - slightly lowering the front may help. Although wait for better advice.
Did you sign up for TourdBoyne?

Good to meet you to Mick, i know i have said it a few times but thanks again for collecting my gear at the expo as i would have missed the match. Yeah Mrs JB took it when i was doing the z3/z4 5 minute bursts pushing out around 320+ watts. I have not signed up for TDB yet as i am trying to juggle a few things around that weekend. I take it you are just doing the run or will you have the bike on the road by then?

hf4z6sqo7vjngi · 12-03-2011 4:04pm

Saturday
Plan - 2hr/40mins Z2 brick session
Actual - 2:18 Z1 easy bike/42.25 Z2 run
I decided to head out with some of the Drogheda Wheelers for a spin. Pace was much slower than i am used to and the HR was comfortably sitting in Z1 by the end of it. There was a couple of little climbs to get the legs working a bit but overall i am not sure if the session itself will give any benefit to my IM training. I really need to find a fast group around the town who are hitting 28kpmh+. Great company all the same and it is great getting out in a group rather than doing the solo runs.
Distance: 55km
Time: 2:18:46
Pace: 23.8kpmh
HR: 123/169
Cycle summary
I felt very sluggish on the run and tbh it was a bit of a struggle which was strange considering the bike was done at a very easy pace. I really need to get back to doing plenty of runs off the bike
Distance: 8.64km
Time: 42:25
Pace: 4.54km/7.54mile
HR: 157/165
Run summary

shotgunmcos · 12-03-2011 4:47pm

Hey JB did you do 6*5mins at 320w?! If so thats really good going! I've never had my TT set up done in a shop but did do it with my former coach last winter and through studying pics of the PROS. Now others my critique and I'd welcome that but I just wanted to show what a lower position in teh bard looks like. Your front end gets lower but its a pretty aggresive position. This was taken at the end of the bike leg at Valentia Island last year and I had a decent bike that day. Obviously I'm carrying some weight :rolleyes: and you really feel it in this low position. Now I haven't changed it at all since and took it out for a spin last weekend. While I felt good and strong at the start of the spin I was pretty stiff afterwards (details in my log). So in short, a more aggressive position may be more aero but its useless if you can't hold it for 5-6 hours

Macanri · 12-03-2011 10:10pm

Aliya Wailing Bench wrote: »

Good to meet you to Mick, i know i have said it a few times but thanks again for collecting my gear at the expo as i would have missed the match. Yeah Mrs JB took it when i was doing the z3/z4 5 minute bursts pushing out around 320+ watts. I have not signed up for TDB yet as i am trying to juggle a few things around that weekend. I take it you are just doing the run or will you have the bike on the road by then?

No worries.
Yea just doing the run. The bike is too early for me on that day. I hope it is a good day as hopefully the kids and Mrs M will come along.
My biking will kick off the following week.

The entry was by the traditional method of printing and filling out a form and sending the form and money (PO) back via An Post. As far as I know you cannot register on the day. I will check with my mate and come back to you.

hf4z6sqo7vjngi · 13-03-2011 12:25am

shotgunmcos wrote: »

Hey JB did you do 6*5mins at 320w?! If so thats really good going! I've never had my TT set up done in a shop but did do it with my former coach last winter and through studying pics of the PROS. Now others my critique and I'd welcome that but I just wanted to show what a lower position in teh bard looks like. Your front end gets lower but its a pretty aggresive position. This was taken at the end of the bike leg at Valentia Island last year and I had a decent bike that day. Obviously I'm carrying some weight :rolleyes: and you really feel it in this low position. Now I haven't changed it at all since and took it out for a spin last weekend. While I felt good and strong at the start of the spin I was pretty stiff afterwards (details in my log). So in short, a more aggressive position may be more aero but its useless if you can't hold it for 5-6 hours

The first 3 were about 310-320, I think the video was the 2nd or 3rd set. I really struggled on the last 3 sets though and was just about keeping it above the 300. I have to say i feel a greater power transfer in that position to the road bike. You look fairly low down there in the photo, your saddle position looks slightly more forward to mine as your elbow is sitting right on the rests were mine is about 2 inches back. You are 100% right, i need to find the balance between comfort and keeping in an aero position.

Just read your log and that was a gutsy long bike today, fair play for sticking it out. Good for the aul mental toughness.
My long bike tomorrow will be a combination of a 3 hour turbo and straight out to meet up with a group for about 2 hours out on the road due to Junior racing tomorrow. Silly o clock turbo beckons:(

hf4z6sqo7vjngi · 13-03-2011 12:32am

Macanri wrote: »

No worries.
Yea just doing the run. The bike is too early for me on that day. I hope it is a good day as hopefully the kids and Mrs M will come along.
My biking will kick off the following week.

The entry was by the traditional method of printing and filling out a form and sending the form and money (PO) back via An Post. As far as I know you cannot register on the day. I will check with my mate and come back to you.

Just remembered you saying that now about the registration, let me know either way as it might be good to try get a fast paced 10k in before London and more importantly possibly an excuse for a few sneaky pints in the Morning Star afterwards:p. If i do manage to go the JB clan will be coming along for the day out.

hf4z6sqo7vjngi · 13-03-2011 10:03pm

Sunday
Long Bike
I had a silly o clock mixed long bike planned for today. 1/2 on the turbo and 1/2 out on the road with Drogheda Wheelers. I pushed it hard on the turbo on the UKIM bike course and took it handy out on the road as i knew the pace would be easy enough. I hammered it for about 5km halfway as i stopped for a piss in my tri suit:rolleyes: and caught the group within 10 minutes. I also hammered it for the last 12km (avg 36kpmh) and left the group as i needed to get home to get Junior out to his races in Gormanstown.
Happy enough to get another key session in although the back was sore from holding the aero position for about 2 hours on the tri bike/turbo. The wind was howling today so just took the road bike out.
Turbo: 77.65km/2:23
Road: 71.14km/2:52
Totals
Distance: 148.79km
Time: 5:15
Avg speed: 28.2kpmh
HR: 117/162

Week 17 Summary
07th Mar - 13th Mar|# sessions|Time hh:mm|Distance kms
Total|11|16:09|326.3km
Swimming|2|3.09|7.6km
Cycling|5|10:33|289.9km
Running|4|2:27|28.8km
Conditioning|0|0:00|Strengthening Work/Core - Gym
Other|0|0:00|

Totals so far
15th Nov- 13th Mar|# sessions|Time hh:mm|Distance kms
Total|193|212:29|3545.9km
Swimming|38|34:30|102.5km
Cycling|56|87:23|2622.1km
Running|79|70:37|821.3km
Conditioning|14|12:45|Strengthening Work - Gym
Other|6|3:30|Swim coaching

Pleasing week and the standout sessions for me was the two bike sessions, hill repeats on Wednesday and the Interval session on the Friday evening. I may go back to a solo long bike next week.

Macanri · 14-03-2011 9:31pm

Macanri wrote: »

The entry was by the traditional method of printing and filling out a form and sending the form and money (PO) back via An Post. As far as I know you cannot register on the day. I will check with my mate and come back to you.

I checked earlier today, and Yes, you can register up to a half an hour before each event. They have x amount of timing chips, and once there gone there gone - so get there earlyish if your registering on the day. Hopefully see you there.

Aliya Wailing Bench wrote: »

more importantly possibly an excuse for a few sneaky pints in the Morning Star afterwards:p. If i do manage to go the JB clan will be coming along for the day out.

I may go to the Morning Star, but there will be no pints for me - off it for Lent. Plus, my liver is still recovering from the Barca Session

hf4z6sqo7vjngi · 15-03-2011 12:18am

Monday
Lunchtime Swim - Technique Session
300wu
8x25 kick drills. With a longish run planned for the evening i cut the kick drills back from last week.
8x50 one arm drills
4x100 pull buoy drills
4x50 fist drills
8x50 thumb to thigh drills
200wd
Distance: 2100mtrs
Time: 48mins

Nightime Run - 90 mins Z2
Headed out after getting the kids to bed, as usual the first few kms were cumbersome but i eventually got into my stride until i got mawled by a big ****er of an alsation. The dog jumped me when i was passing by and the owner had him off the leash thankfully he did not pierce the skin but i realised how lucky i was when i had a look at my running jacket when i got home as the back of the sleeve was torn to pieces. I know the owner works in my local gym so i will be having words with him this week as the dog is a maniac:mad:.
I managed to hook up for a few kms with a running club mate and the company passed the time. This guy is a 2:47 marathon runner so i got some great advice from him and he makes running look so easy. I threw in 2 faster kms towards the end and i attacked the last hill home before stopping off at the shop to get some essentials.
An enjoyable run only for the dog situation:mad:
Distance: 17kms
Time: 1:28:22
Pace: 5.11km/
HR: 150/168

hf4z6sqo7vjngi · 15-03-2011 12:25am

Macanri wrote: »

I checked earlier today, and Yes, you can register up to a half an hour before each event. They have x amount of timing chips, and once there gone there gone - so get there earlyish if your registering on the day. Hopefully see you there.

I may go to the Morning Star, but there will be no pints for me - off it for Lent. Plus, my liver is still recovering from the Barca Session

Cool i may see you there then, i just realised i am also off it for lent:)

shotgunmcos · 15-03-2011 11:10am

Good job you came away unscathed JB. Unusual for an Alsation to react like that outside its territory. Sounds like an untrained dog to me that should be kept behind a secure gate (even though they can scale 7ft walls if they want - I've had 2 of them). I'd definitely bring it to your mans attention, show him the jacket, ask him to shell out for a new one and advise him that next time that dog comes out as aggressive as that you will phone the Gardai there and then. I was attacked by a border collie a while back but I'd imagine the sight of a snarling Alsation was pretty scary

hf4z6sqo7vjngi · 15-03-2011 11:47am

shotgunmcos wrote: »

Good job you came away unscathed JB. Unusual for an Alsation to react like that outside its territory. Sounds like an untrained dog to me that should be kept behind a secure gate (even though they can scale 7ft walls if they want - I've had 2 of them). I'd definitely bring it to your mans attention, show him the jacket, ask him to shell out for a new one and advise him that next time that dog comes out as aggressive as that you will phone the Gardai there and then. I was attacked by a border collie a while back but I'd imagine the sight of a snarling Alsation was pretty scary

Yeah i was lucky alright, i had to check for any bite marks when i got home so glad i did not need a tetanus shot. A mate of mine has an alsation and its very well trained. I am going to head up to the gym and speak to the guy as the dog is obviously not trained and should be kept on a leash. Could you imagine if that was a kid the dog went for!!
Have to say I nearly crapped me pants when he went for me and did not want to hang around to discuss the matter further with the owner.

griffin100 · 15-03-2011 4:23pm

Yeah i was lucky alright, i had to check for any bite marks when i got home so glad i did not need a tetanus shot. A mate of mine has an alsation and its very well trained. I am going to head up to the gym and speak to the guy as the dog is obviously not trained and should be kept on a leash. Could you imagine if that was a kid the dog went for!!
Have to say I nearly crapped me pants when he went for me and did not want to hang around to discuss the matter further with the owner.

What gearing did you go for on the TT bike in the end?

hf4z6sqo7vjngi · 15-03-2011 5:56pm

53/39 gearing

I had it out at lunchtime and it's going to take some time to build up the confidence staying on the drops. The wheels and tyres on it are **** so will need to invest in a decent set.

griffin100 · 15-03-2011 7:22pm

Ha your transition to the darkside is now complete - looking for new wheels after a few days of ownership!!! My wife can't understand why I need expensive wheels on an already expensive bike when I'm never gonna win a race. As I've tried explaining to her, I need to make sure I look the part whilst not wining.

What cassette did you put on the back? There'a a discussion on TriTalk about using a compact chainset for IMUK - don't know if i'd go that far.

kennyb3 · 16-03-2011 11:20am

Hi JB,

I know you were talking about your position and getting Aero, this might be worth a read came across it while browsing

http://www.bikeradar.com/fitness/article/technique-aerodynamics-on-a-budget-29471

hf4z6sqo7vjngi · 16-03-2011 1:45pm

griffin100 wrote: »

Ha your transition to the darkside is now complete - looking for new wheels after a few days of ownership!!! My wife can't understand why I need expensive wheels on an already expensive bike when I'm never gonna win a race. As I've tried explaining to her, I need to make sure I look the part whilst not wining.

What cassette did you put on the back? There'a a discussion on TriTalk about using a compact chainset for IMUK - don't know if i'd go that far.

Yes Mrs JB cannot understand why i need new wheels on a new bike:) The standard cassette on the back is a shimano cassette 12-25. Not sure what it all means as i do not have a clue about gearing/equipment.... i know i should really learn though!!

kennyb3 wrote: »

Hi JB,

I know you were talking about your position and getting Aero, this might be worth a read came across it while browsing

http://www.bikeradar.com/fitness/article/technique-aerodynamics-on-a-budget-29471

Cheers KB for the helpful link. There is a route i normally take at lunchtime so going to trial a few positions and see how it feels and performs. I had my first outdoor spin on it yesterday and i need to move the bars out further as the brake cables coming off the bars are rubbing the knees.

Tuesday
Lunchtime Bike
Out on the new beast at lunchtime. I was very nervy for the first few minutes trying to keep the bike in a straight line with cars whizzing by me as the wind blew about. It really is weird cycling in that position for the first time out on the road but the pace was reasonably okay. Slightly concerned with the higher hr for the steady effort put in.... a good 8 bpm higher than i would have expected!!
Distance: 16.34km & 7km commute
Time: 33:02
Speed: 29.7kpmh
HR: 144/156

Evening Club session
Plan: 6x1km Intervals
Actual : Nothing
Skipped this session as i was late out of work and i would have missed it either way as the left glute is still making a nuisance of itself. Mor of annoyance than an actual injury.

Wednesday
AM Swim - Speed session
300wu
15x100's in on 1.45/1.53 and generally off in 1.50/1.55 - really pleasing compared to the last time doing these.
10x50's all out ranging from 46secs to 50secs - really chest beating stuff, for me any way (5 done before the 200s and 5 after)
5x200's in around the 4 min mark with a 15 sec rest in between
200 wd
A good session and knew i gave it a good lash getting out of the pool this morning.
Distance: 3.5km
Time: 1:14

griffin100 · 16-03-2011 2:42pm

The standard cassette on the back is a shimano cassette 12-25. Not sure what it all means as i do not have a clue about gearing/equipment.... i know i should really learn though!!

From a complete bike pleb like myself:

Its all about the number of teeth on the cogs. On the front, the larger the cog / the greater the number of teeth the 'harder' it is to move, hence the big ring on the front is the 'hard' or 'fast' ring. On the back its the opposite, so the smaller ring is the 'hard' one and the big ring is the 'easy' one.

Your 53/39 - 12/25 is a fairly standard road bike set up - hardcore TT guys will go bigger than 53 on the front (my bike orginally had a 55 but I had it changed). So your hill climbing granny gear is 39/25 which is not too bad, its what I had on for IM last year. Make sure your happy with this on steep hills and make sure you dont want to push out to a 12-27 on the rear to give you that one extra 'easy gear'. I would have liked a 27 last year but then thats me and your a stronger cyclist than I am.

A compact chainset has two medium size rings on the front so its easier to get up hills; a triple has three rings on the front including a small one so that hills become much easier but then again triples are just for girls:D

hf4z6sqo7vjngi · 16-03-2011 3:30pm

Well i have a hill repeats session straight after work tonight on the tt bike as i want to see what *she* is like going up hills

**Yes i have decided my bike is a female and will be named BettyCrockett:pac:

hf4z6sqo7vjngi · 16-03-2011 8:55pm

Evening Bike - Hill Repeats
Straight out on the bike from work, really starting to like BettyCrockett and feeling more confident on top of her;)
Headed out to Bellewstown Hill to get some hill repeats in. It is a shorter hill than Tullyallen but packs a decent gradient. I stayed seated for the lot and felt stronger going up each one. I could have done another 10 but the sun was starting to go down and i had another 14k to get back to work to pick up my gear. This hill is still not steep enough though so i need to find a steeper/longer one nearby...suggestions welcome from those in the know/from area.
I was comfortably holding 35kpmh on the flat in the drops so it looks good for a quick time on the flattish Challenge Barcelona course. You really do feel like your whizzing by when in the aero position. I am going to give it a right lash on the bike section at the Fingal Duathlon this weekend:)
I am doing my Long Bike tomorrow but unsure which route or how long i will do, probably a 5.5 hour spin and try get some climbing in.

Distance: 33.1km & 7km commute
Time: 1:17:35
Pace: 25.6kpmh
HR: 143/166
Climb: 370mtrs

griffin100 · 16-03-2011 10:51pm

I must have missed something earlier on - did you say you're doing Challenge Barca as well?

Macanri · 16-03-2011 11:05pm

griffin100 wrote: »

From a complete bike pleb like myself:

Its all about the number of teeth on the cogs. On the front, the larger the cog / the greater the number of teeth the 'harder' it is to move, hence the big ring on the front is the 'hard' or 'fast' ring. On the back its the opposite, so the smaller ring is the 'hard' one and the big ring is the 'easy' one.

Your 53/39 - 12/25 is a fairly standard road bike set up - hardcore TT guys will go bigger than 53 on the front (my bike orginally had a 55 but I had it changed). So your hill climbing granny gear is 39/25 which is not too bad, its what I had on for IM last year. Make sure your happy with this on steep hills and make sure you dont want to push out to a 12-27 on the rear to give you that one extra 'easy gear'. I would have liked a 27 last year but then thats me and your a stronger cyclist than I am.

A compact chainset has two medium size rings on the front so its easier to get up hills; a triple has three rings on the front including a small one so that hills become much easier but then again triples are just for girls:D

Great post griffin100. You learn something new every day. I am reading these boards a while now and I never knew what the feck 53/39 or 12/25 meant. Thanks for that!

hf4z6sqo7vjngi · 16-03-2011 11:17pm

griffin100 wrote: »

I must have missed something earlier on - did you say you're doing Challenge Barca as well?

Yeah Grif doing the HIM Challenge Barca at the end of May as an IM warm up race/holiday with the family.

Chasing the Kona dream and a Mai Tai cocktail

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