No I just set off and then was a bit shocked that I was still holding that speed after the first 15km so decided I’d see if I could hold it. Planned power/effort Your mistaking me for someone who has a clue! I don’t have a power meter or a turbo! I’ve now idea what I’ll ‘aim for’ on race day. I’d prefer not to toast my legs but at the moment thinking a sub 1:30 might be a big ask currently. I’ve been doing too much short distance run training until recently.
There aren’t many bad pot holes we are taking less than 20 and they are circled yellow.
I’ve just checked the details for this years race and the course is exactly the same as last year and it does not go as far as Hannington which I think makes it faster. I remember being on the bars pretty much the whole time. The only issue I found was around the airfield which was exposed and you had to cycle into a head wind, however as you come back along that stretch of road the same wind is then on your back
Yeah, I wasn’t doing a recce, just heading out that way for a ride. They did have the Hannington climb on the bike course for the Classic back in January, but now the link goes to the same course they used on Sunday. I’d say it’s typical UK ‘B’ roads rather than particularly bad.
Hi everyone. Did the 113 on Sunday here are my thoughts on the bike course:
It felt absolutely rapid! (Although I don’t have much to compare it to.)
It was totally flat except for a short false flat coming east out of South Cerney and the very brief climbs up to the roundabout in the middle.
I stayed in the aerobars for the whole race except sharp corners and the turnarounds, where I got out of the saddle to try and stretch out a bit.
The road surfaces were average/poor and there were plenty of potholes that could give you a flat or end your race. This was the main thing I took away from driving the course on the Saturday. I decided to focus on watching the road closely rather than tucking the head as low as possible.
I asked to be in the first swim wave (albeit rolling start due to Covid) and was glad of it as coming back into T2 along the Spine Rd at about 9am there was already a fair bit of traffic. The run course also gets very busy so getting running early was good.
Route map from Garmin below with speed colour coded shows where was particularly fast. I rode 2:31 at 218 NP and 213 AP. Screenshot gives you an idea of my aerodynamics: decent position, skinsuit, aero helmet, shaved legs and bottles out of wind, but slow bike and wheels! Head was probably lower for most of race as this was coming round a busy corner.
Oh right, they’ve changed it quite a bit near the race site if the route goes both north and south on Spratsgate Lane from the race site? I’ve never seen them alter that part before. It’s always been out and back along the spine road.
Seems a strange one, as they normally have the police control on the spine road crossroads, and if you’ve got half the bikes coming through then that would seem less justified/ROI (but still definitely necessary)
After the discussion on the TrainerRoad thread a few weeks ago I decided to go for 2.30 bike and 1.30 run splits and did 2.31 and 1.27 with 35 on the swim for 4.39 overall. I think it was a good call as it almost felt too easy on the bike and first two laps of the run, but then third run lap suddenly felt hard. Probably could have gone a little faster but stuck to pacing plan as I’ve not raced at these paces before. Bike IF was 86% but will be retesting soon as FTP may be higher/IF lower.
Overall I thought it was a fantastic event. Can’t think of any other advice. Race morning parking, registration and racking was very easy (arrived 4.30 for 6 start). I took all my own nutrition and hydration with me. Let me know if any questions.
Next steps for me are to keep improving bike power, get some swim technique coaching and hopefully upgrade the bike! Doing Windermere Olympic, Aberfeldy half and Helvellyn this year then maybe Lakesman or Outlaw next year.
Yeah good work. Looking at that, i’d guess your FTP was a tad higher than you thought it was, but looks like it was paced really well. If it’s not hard ont he 3rd lap of the run, like you say, you’ve deffo left something out there.
Didn’t want to put it in the Training thread as i thought it may get lost. Hopefully a few people will see it here.
It looks like i’m going to struggle to get out this coming Sunday for my usual early morning, long ride slot due to other life (wife) commitments . I had planned to do my big tester brick session. So about 1.5-2 hours on the bike at race power, tri suit (*), aero lid (**), proper planned nutrition with a 30 min run at target race pace off the back.
So a couple of questions.
1 - does that seem like too much? As it’s ‘only’ HIM, i don’t think sessions at race pace (but less than race distance) are going to put me in a hole.
2 - It’s looking like i’ll have to push it to the next Sunday. This is only a fortnight out. Is that too close? Do i try to squeeze it in on an evening over the next 10 days instead and accept that the roads will be crappier with traffic etc (i’m not a fan of traffic, hence all my outdoor rides lately being crack of dawn). I have to use main roads to get any chance of TT position practise, and the cars on those roads are total dicks.
Anything i’m missing?
*tried it on yesterday for the first time in years - it fits, but it’s lost it’s shape a bit and isn’t as comfy as it used to be. But it’ll do for this one race, and can get replaced next year.
** not tried this out at all yet
Hang on…let me dig out what I did for the 113 in 2019…
15 days prior I rode a 50TT (2hrs)
12 days prior I ran 21km
9 days prior I rode 50km at HIM power and ran 5km off the bike
7 days prior I did a mini-triathlon;
1.9km pool swim
60km at HIM power (1.5hrs)
10km at HIM pace
I don’t think doing sessions at race pace will put you in a hole at all.
And seven days isn’t too far out for a 90 minute paced effort at all.
Try and get two hours in as well.
Doing it on a weekday will be fine - I did mine on a Thursday or Friday morning back in 2019.
Agree with Poet I think you’ll be fine. You possibly don’t need to run for hour an hour at race pace straight off the bike so maybe you could shorten that?
I just don’t like the roads in the week. But cheers for the info. I deffo won’t be that busy before the race - see my responses to the taper thread - but a fortnight out should be fine then. HIM power isn’t very taxing after all. Just hope the session doesn’t go badly
Your mistaking me for someone who has a clue! I don’t have a power meter or a turbo! I’ve now idea what I’ll ‘aim for’ on race day. I’d prefer not to toast my legs but at the moment thinking a sub 1:30 might be a big ask currently. I’ve been doing too much short distance run training until recently.
