Chasing the Kona dream and a Mai Tai cocktail

Aliya Wailing Bench wrote: »

Tuesday PM

45 min bike z1/2
Loaded up the turbo on a flat route as i wanted to gauge any improvements from the same time/course from when i commenced IM training 11 weeks ago. Some huge improvements on the bike and pretty delighted with the numbers. Watched episode 4 of The Wire and it really helps the turbos fly by.
Time: 45mins
Distance: 29.29km (22.29km - 24% improvement)
Power: 238 (150- 37% improvement)
Power to Weight ratio: 3.26 watt/kg (2.05 watt/kg - 37% improvement)
Cadence: 97 (95 - 2% improvement)
Avg HR: 132 (134)

They are some serious improvements in 11 weeks! Great to see training pay dividends.

Great improvements on the bike Jacky, seriously impressive.

Flippin hell, the Ventoux on the turbo and you stayed in Z2 :eek:

Well done on the improvements on the bike recently but 2 hours of constant climbing late in the evening, not on your nelly! I put a 10min climb into my session last night and nearly had a seizure!

Great Dedication JB, keep going! Hows the little one?

Well done today at the Sportsman, it's a bench mark now for next month. Also the LSR, good running and nice low HR.

Here is my bike and I love it. It got me some nice times last year and is a head turner. Not carbon but good value imo, think it can be got for around €1200 now.

http://www.slowtwitch.com/Products/Tri_Bike_by_price_/Tri_bikes_by_price_for_2010/Tri_Bikes_under_1900_2010_/Giant_Trinity_0_for_2010_1003.html

It might not be on sale anymore but I was looking at that bike on wiggle or crc for 999 sterling recently

+1 for that bike JB. A mate of mine got it and did his first IM at IMUK last year. You can always upgrade the wheel etc.. but good bang for buck as is and it pretty too

I havent gone in there but seemingly the Planet X shop in Athlone gets rave reviews as well, I think they can give you the same price as the website + plus you will get fitted too for the right one. A few clubs mates bought there and were very happy

El D/Griffin where did you purchase the bike? I have found a few Giant stockists but they do not have the bike in stock. Griiffin did you complete the IMUK bike leg on the tt or your normal road bike? I assume with the climbing the road bike may be better?
Thanks

I got mine in Wheelworx. IIRC €1,700.

I did IMUK on it and it was tough but that wasn't down to the bike, that was down to me and a lack of bike time leading into the race. I had the 42/53 changed when I bought it to a 39/53 which helps. I also had an 11-25 on the back, going to a 27 might help on a hilly course. That said I've bene up Mt Leinster a few times on it without too much bother. It is relatively heavy though.

AFAIK Revolve in Gorey has one in stock and I think Wheelworx do. The one that was on CRC for £999 was a size small only. I'm 5'9'' and have a medium which fits.

The Planet X option is one that's well worth considering, you get a carbon bike for aluminimum money. I think MCOS has a PX TT bike.

Wheelworx have a good selection of TT bikes. Worth a look to give you an idea of whats available in your price range - you dont have to buy anything and its free to look.

Aliya Wailing Bench wrote: »

Felt B2!!! are they not mad money, nothing showing up on the link. Yes a wee lad currently on a 52" road bike although would not want to go smaller as it is jsut about the right size for me when i take the stabilizers off:rolleyes:

Planet X have a stealth pro carbon sram rival for €1,235 online but seem to be out of stock until March by the looks of it. (I will check with that shop in Athlone tomorrow)

Mmm not sure what I did with the link, check out ex demo bikes in wiggle and then you will see them, they are nearly all in small, those focus bikes are there for less than 999 as well. I am no expert but TT bikes you tend to get them smaller than what you would use for a normal bike for the aero dynamics so the 50" may well suit you.

Well done on that session JB, thats bloody great work! Nice to hit the 4k set benchmark. Also 40kmh on the turbo for 45mins is nuts.. you are in great shape, I'll have to keep an eye out for you in the Tri Limits events :cool:

Aliya Wailing Bench wrote: »

Thanks Interested, i believe your the man to speak to on all things swimming related. Do you have any session tips/suggestions for improving techniue and speed (i know the two somewhat go hand in hand) Now that the endurance is there i really want to improve on my IM swim target time.

Thats the thing about these parts, everyones advice is as good as the next guys - but my own opinions on things are as follows ...apologies, they're long winded.

a) technique - next to impossible for me to comment on this without seeing where you're coming from and how things stand now. One generic rule of thumb is that you're on top of the water swimming - that your hips arent dropping. Sure, you're wetsuit will give you a lift in the water when swimming in open water - but a steady regular flutter kick that isnt going to tax the big muscles too much but keeps your hips high will ensure you're not dragging your lower body through the water too much or ... more than necessary if you catch my drift. If you're body is in the right position, then if enables you to stretch more on the recovery of each arm pull so that you're physically gripping more water in every pull (this and body rotation and kicking will reduce your stroke count / increase the distance-per-stroke) and should see you swim quicker for similar / less exerted energy. That'd be the theory at least
If its possible for to have a coach look over your stroke on a regular (once every 2 weeks or more and not always when you're swimming fresh) look at your stroke then it might help you alter one or two small things that will help you.

b) Speed over 3.8k as part of an IM ... hmm
unless you're doing a relay Ive always heard that the speed you swim and bike at should ensure you can maintain a steady pace in the last 10 miles of the run - even though its literally the other side of the day of the swim. For anyone from a swimming background or those whose swimming is their best discipline this is more difficult than it sounds given the fact its common to have spent an age preparing to participate in an long distance race. When the gun goes, and the water goes white and you're looking for clear water, its only natural for the arms to fly about and technique to go temporarily a little out of sorts in search of speed.

for me ... with my own background my approach to swimming 1.9k or 3.8k as part of a triathlon (after alot of mistakes) is now to try to swim no faster than my ability to maintain good swimming form. If I maintain good form then Im swimming comfortably and in a controlled manner - counting out my strokes, trying to be as efficient as possible. If I feel things going a bit out of sorts or 'off' Ill slow down slightly since even if I back off on the swim and maybe finish even 2 or 3 minute slower time than a p.b or something ... the energy Ill have saved will ensure I can maintain a good pace towards the end of the race.

Although the 10*400 set is a nice one to do every now and again - it wouldnt be something Id personally do alot. Theres absolutely no harm in having it under the belt in terms of a training goal - to have swam a 4k set every now and again.

The objective of a distance sort of set is to train your body to become comfortable swimming (whilst maintaining good form) that distance at a desired speed.

For example to swim just under the hour for 3.8km I know I need to swim 100 metres 38 times in just under 93 seconds. This doesnt mean I need to swim 38*100's every week - but I know if I can comfortably do a set of 10*100's on 1.30 then I know what it feels like to swim at that speed - and can determine if its just a case of swim fitness that is limiting me to those times. Similarly - say I have a goal of swimming 52 minutes for the 3.8k swim as part of a long distance event ... then I need to be 'comfortably' doing 100's on 1.25 (holding around a 1.22 pace)) if this slips to 1.30 for the last 800 metres of the 3.8k ... Ill end up swimming 64 seconds slower than Id hoped ... if I have to walk in the last 10 miles of the run Ill loose alot more than 64 seconds.


Im in no way criticizing your or anyone elses sets of 400's here btw, but if you're looking to improve ... you might consider alternative sets like

5 * 400 off a particular time that gives you just 15 seconds rest
and/or
5 * 200 ... same as above 15 or less rest between each
and/or
10 * 100 ... same as above but again, less rest - probably just 5 seconds

still a 4k set - but you're more focused and if you have a ball park idea of what you're swim time you'd like to have - divide it by 38 - and then the next time you're in the pool - do a warm up - and then do a comfortable 100 f/s - take the time and compare it to what you have to do 38 times .... before you bike and run.


if there's anything confusing or Ive glossed over something feel free pass it along or via pm. As above, this is all just my opinion. Im not a coach - and nor do I really want to be but Im more than happy to help - but again, bear in mind - you should be thinking about a swim time you should do to facilitate the bike and run on the big day and not the swim time you can do.

Yes the Felt TTs are good looking bikes, Nigel Cycles in Galway has them for €1200 as well so maybe play them off each other

http://www.nigelscycles.com/index.php?module=store&parent=bikes&category=road_bikes&show=post&post=felt_s22_2010_model

Fifty euros is hardly a discount. I thought you would have got more off as as far as I know that bike has been in stock for some time.

Congrats and good luck on the new steed. Time to get off the turbo and get your ass up some hills.