IM 2011 Rollcall

hf4z6sqo7vjngi · 21-01-2011 02:56PM

Notwitch · 21-01-2011 03:45PM

I think there was a couple of factors. Yes, lost some fitness but I wasn't building sharpness either. Basically, I screwed up my taper - too little time and probably too little intensity!

I had a created a target of finishing the big weeks. This became the goal rather than get to the race in the best possible shape. I think I switched off a little bit mentally - kind of thinking the work is done now.

Coupled with this I had injured my calf in the last big week so running was
out.

Apart from a couple of aborted runs my last weeks looked like this:
Week 4 (Recovery) - 2 * Bike (Max 90mins) + 3 * swim + Wicklow 200
Week 3 - 3 * Bike (Max 2 hr) + 3 * Swim
Week 2 - 3 * Bike (Max 2 hr) + 4 * Swim
Week 1 (Race week) - 3 * Bike (Max 50mins) + 5 * Swim (Max 30mins)

The strongest I felt during this whole time was at the Wicklow 200 - which was after 1 recovery week. I cruised around for the first 2/3s and then hammered it in from Rathdrum passing & carrying various people. I remember feeling very strong towards the end of that day.

I allowed myself take the focus off race day itself. It's a long enough run in to race day and you look for markers along the way, I talked about getting to week 4 as at that stage the tough work is done. I let this cloud my motivation for the last 4 weeks - a sure I've the work done now no point in pushing on for another hour etc.

So this year I'm not veiwing it as taper, more last big run week, last big bike week last big swim week - or some variation on that!

Notwitch · 26-01-2011 10:18AM

Not sure which races are using Infinit products this year but there seems to be a big sale today only if you fancy trying some in training - from 12 noon for a couple of hours.

It was used in austria and nice last year i think.

http://www.infinitloop.com/2011/01/infinit-race-to-savings-sale-rules-and.html

Izoard · 26-01-2011 10:46AM

Wren Easy Brick wrote: »

Name|Event |Estimated Time
Tunney|IM Frankfurt| Beat PB of 9.51.17
kingQuez|IM Austria|16.59
Tridying|IM Regensburg |12 hrs
Jackyback|IM UK|sub 12hrs
Abhainn|IM UK|First IM
Aspireto |IM Austria| 12 hours
LeonKyr |IM Austria| 12 hours
Moby2101|IM France| First one!!
shotgunmcos|Challenge Roth|First IM/too soon to estimate
Izoard|Challenge Roth| sub 12 hrs
mcdonrob|IM Austria|12 hours

kingQuez · 26-01-2011 02:20PM

Notwitch wrote: »

Not sure which races are using Infinit products this year but there seems to be a big sale today only if you fancy trying some in training - from 12 noon for a couple of hours.

Wow, they've some array of things to configure. Is there any reason you'd use a mix other than the ride/run stuff they serve up on race day during training?

tunney · 26-01-2011 08:33PM

kingQuez wrote: »

Wow, they've some array of things to configure. Is there any reason you'd use a mix other than the ride/run stuff they serve up on race day during training?

If it doesn't agree with you. But more importantly you don't know the concentration it's made up in. You may get too little calories or too many. But can be a disaster.

kingQuez · 09-02-2011 01:24PM

*BUMP*

How is everyone?

Now 20 weeks out from Austria. Some calf niggles have me taking runs and swims easy; cycling has improved a bit lately after some blocks of bike intervals to give me better bike legs, but its still my weakspot. I've been taking swims a lot more relaxed lately, I used to hammer through them and be quite tired the next day but it was impacting bike training so needed to remedy that. It's a pity, I was really enjoying the hard swim sessions.

I hate my turbo trainer, wish the weather would be a bit more consistent!

I'm finding it doable to work the training schedule into life, but still cant get used to the early morning starts. Anytime I dont have everything set out and ready to roll the night before there's a 50-50 chance the session gets missed. Especially if its bike intervals

Looking forward to recovery week next week

Notwitch · 11-02-2011 11:21AM

Hanging in there KingQuez. 19 weeks to Nice. Still struggling to get my head around the climbs!

Trying to keep consistency in the training. Been good on that front recently so fingers crossed.

This event caught my eye recently.

http://www.gatewayironchallenge.com/

Will probably aim to do the swim and then have a long spin on the n52/n6 that afternoon.

kingQuez · 11-02-2011 11:29AM

Hey Notwitch, cool looking event. Timing might be off for me (HIM two weeks later) but the swim/bike bit appeal to me. 50quid for a swim seems pricey though

mcdonrob · 11-02-2011 12:47PM

re: http://www.gatewayironchallenge.com/ - "Iron race held over three days"

Really not sure about that... Maybe others are way better prepared but, personally, I could see myself doing real damage on this, particularly the run. The temptation would be to push it on very tired legs without having had the specific focus of a build up - resulting in injury and thereby putting "main event" in jeopardy.

mcdonrob · 11-02-2011 12:52PM

Notwitch wrote: »

Hanging in there KingQuez. 19 weeks to Nice. Still struggling to get my head around the climbs!

Do not underestimate these climbs... I did last year.

Make sure you've a compact or a suitable cassette.

Notwitch · 11-02-2011 12:58PM

Thanks McDonrob.

Yeah, on the challenge, I think it's Day 1 or/and Day 2 only. Day 3 is out that close to the summer events.

How did you find the descents in Nice? I keep reading how they are very technical.

mcdonrob · 11-02-2011 01:19PM

Re: Nice Descents

The descents were really brilliant - stunning in fact.

There are one or maybe two hairy switchbacks but generally you can follow the line of someone well infront (25 metres min).

However, if I was doing it again I would rather do it on a decent road bike as opposed to the TT bike I did it on. I'm reasonably new to cycling and so do not have the stable of steeds that some may have - I've 2 bikes - a road bike for commuting/winter and a TT bike I use in tri's. I feel that the road bike would give a bit more control on such descents - ie. you can get quite low and still brake & bank.

The debate on TT versus Road for Nice is endless - just look @ tritalk's nice forum - just letting you know what I would do.

Izoard · 11-02-2011 01:21PM

mcdonrob wrote: »

re: http://www.gatewayironchallenge.com/ - "Iron race held over three days"

Really not sure about that... Maybe others are way better prepared but, personally, I could see myself doing real damage on this, particularly the run. The temptation would be to push it on very tired legs without having had the specific focus of a build up - resulting in injury and thereby putting "main event" in jeopardy.

Wouldn't mind a crack at this, but getting a 3 day free-pass would be the challenge:)

If it was split over 2 days (say swim + 120K bike/80K bike + marathon), I'd give it a lash.

Maybe one for next year....

shotgunmcos · 11-02-2011 04:25PM

kingQuez · 11-02-2011 04:33PM

Niceone MCOS!

Can i have your leftover 7 hours?

kingQuez · 29-03-2011 01:14PM

I spotted it's all powerbar nutrition at IM Austria now..
http://www.triangle.cc/news_article.asp?id=438

tunney · 29-03-2011 09:43PM

shotgunmcos wrote: »

Name|Event |Estimated Time
Tunney|IM Frankfurt| Beat PB of 9.51.17
kingQuez|IM Austria|16.59
Tridying|IM Regensburg |12 hrs
Jackyback|IM UK|sub 12hrs
Abhainn|IM UK|First IM
Aspireto |IM Austria| 12 hours
LeonKyr |IM Austria| 12 hours
Moby2101|IM France| First one!!
shotgunmcos|Challenge Roth|Sub10
Izoard|Challenge Roth| sub 12 hrs
mcdonrob|IM Austria|12 hours

neck on the line now....

Good job Roth is short

hf4z6sqo7vjngi · 30-03-2011 09:02AM

How is the training going Tunney, read a few of your updates and it seems your not so happy with the training this year. Are you still confident on a pb for Frankfurt?

tunney · 30-03-2011 11:58AM

Wren Easy Brick wrote: »

How is the training going Tunney, read a few of your updates and it seems your not so happy with the training this year. Are you still confident on a pb for Frankfurt?

Emmm no. I am not.

Given where I am not I predict a 10:07:54 finishing time.

Based a swim pace of 1:57 per 100m, a run pace of 4:47 per km and a bike pace of 195 normalised wattage (and an approximation of my Cda, an approximation of my Crr and a guess at the frankfurt road surfaces and some funky equations). Assumed 5 minutes per transition

Beating 9:52:17 with say 9:51:59 would require "Running" at 4:47 per km, swimming at 1:50 per 100m and a normalised power of 215. Unlikely to get the swim there or the bike there given how unfit I am

handangeo · 30-03-2011 01:10PM

tunney wrote: »

Good job Roth is short

12 Handangeo Challenge Roth any time as long as it starts with 10:XX:XX!

handangeo · 30-03-2011 01:11PM

Sorry made a balls of that! if someone could add me to the list:)

hf4z6sqo7vjngi · 30-03-2011 01:44PM

hf4z6sqo7vjngi · 30-03-2011 01:46PM

tunney wrote: »

Emmm no. I am not.

Given where I am not I predict a 10:07:54 finishing time.

Based a swim pace of 1:57 per 100m, a run pace of 4:47 per km and a bike pace of 195 normalised wattage (and an approximation of my Cda, an approximation of my Crr and a guess at the frankfurt road surfaces and some funky equations). Assumed 5 minutes per transition

Beating 9:52:17 with say 9:51:59 would require "Running" at 4:47 per km, swimming at 1:50 per 100m and a normalised power of 215. Unlikely to get the swim there or the bike there given how unfit I am

As a matter of interest were you far off your time calculations when planning your 2nd attempt on Austria?

tunney · 30-03-2011 08:39PM

Wren Easy Brick wrote: »

As a matter of interest were you far off your time calculations when planning your 2nd attempt on Austria?

Swam as expected.
Biked same time as expected done easier.
Ran 25 minutes slower but that was due to stupidity.

hootini · 30-03-2011 10:30PM

tunney wrote: »

.......pace of 195 normalised wattage (and an approximation of my Cda, an approximation of my Crr and a guess at the frankfurt road surfaces and some funky equations). Assumed 5 minutes per transition

You're having a laugh now arent you? There's a lot of approximations in there.

Have you also factored in wind direction and air temperature (not including minor electromagnetic field changes along the way?)

I'm also assuming that you would be taking into affect turbulance caused by any vigourously flying butterfies in Eindhoven.

tunney · 31-03-2011 11:03AM

hootini wrote: »

You're having a laugh now arent you? There's a lot of approximations in there.

Have you also factored in wind direction and air temperature (not including minor electromagnetic field changes along the way?)

I'm also assuming that you would be taking into affect turbulance caused by any vigourously flying butterfies in Eindhoven.

Ah yes you are right you caught me out.

Damn I hate being found out but yes I made up the protocol for determining an approximation of your Cda and Crr. I had imagined it being an approximation cause in my head it wasn't a direct measurement of either. I also imagined the software that uses imaginary models to come to the Cda and Crr numbers.

I also just plain made up the mechanism to measure drive train effeciency. I just imagined the figure of 92% for my rig at the moment and I've fantastised about getting it to 97% or so where it should be.

You're right too that there is no models out there for coverting rider information (weight, Cda, Crr, drivetrain effeciency) and combining it with course topology, road surface, wind and air temp to give predicted times for these course. I just plain made it up. I just imagined the software that implements this model and gives you the predicted times.

My bad. You got me.

kingQuez · 31-03-2011 12:53PM

Did you imagine a name for that software by any chance?

mloc123 · 31-03-2011 01:28PM

kingQuez wrote: »

Did you imagine a name for that software by any chance?

Aerolab plugin for GC I presume for the Crr and CdA anyway

pgibbo · 12-05-2011 11:40AM

IM 2011 Rollcall

Comments