Continue your discussion from the old site here.
Did I ever tell you about that one Ironman I did? 
Ooh! Itās nice here.
Iām not sure Iāve heard your Ironman stories, any chance of a recap 
Jeff
It would take too long
- or is that the title of the race report?
So 11 weeks until Ironman Switzerland and for the first time in a while, Iām feeling that things are almost back on track. Since November Iāve been consistently averaging 8hrs a week and that includes two very low weeks owing to illness. I know thatās not massive but as things stand Iām pretty happy with my swim and bike. Still plenty of work to do but my aim of a 65 swim and a 5:30 bike seems reasonable.
Running and being dogged by minor injuries is still my main hurdle. I can clip along comfortably at the sub4 pace when my legs let me, but Iām only averaging a couple of short runs a week and I really need to start getting 3 runs in with a long run. Realistically, Iām looking at getting my long run up to a couple of hours and if I can do that before the end of June, Iāll be very happy. Iāve bought a new pair of Clifton 5 Hokas as my old ones were trashed and could well have been part of the injury problems.
I was having a look at my Outlaw times yesterday and I didnāt realise I spent over 15 minutes total in transitions so thereās some pretty low hanging fruit to be had there.
Anyway, 2 big blocks of training planned before the taper. Pretty confident a sub11 for me is on but to paraphrase Wellington, itās going to be a damn close run thing.
Shouldnāt this be sub 10? 
When did Chrissie say that? 
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Mate, one thing at a time 
Happy for you to start the āSub 10 ironmanā thread on tritalk 2.0. Every tri forum should have one.
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So completed the Cotswold 113 in 5:01. Disappointed not to duck under 5 but it was a pretty steady effort rather than balls out, so I think thatās given me some confidence to go under 11 hours in 6 weeksā time. I under-biked (2:40) but as a result, had a much better run than expected.
Interesting comments on the Training; what training thread about predicting IM performance from a HIM and using 70.3 x 2 + 1hr obviously keeps it pretty close.
I was most disappointed with my swim at 35 minutes. I genuinely thought that I would be a good 2-3 minutes faster. Iām not sure that in the time I have left Iām going to make any significant gains, but Iāll keep hammering away at the intervals in the pool. Probably need to get some more OW time in too.
Happy with the bike. Again, a few more long rides and TR intervals will see me right. My weight is coming down which should make Heartbreak Hill that little bit easier.
I was really pleased with my run and was undoubtedly due to underbiking somewhat, but I was losing form towards the end, and as the temperature crept up, so did my heartrate. Whatever happens, if I want to go under 11 hours then Iām going to need to run sub 4. Possible, but I need my legs to hold up and get some longer runs in, over the next month.
All in all, hopefully looking at;
swim 1.10
Bike 5.40
Run 3.50
Transitions 10 mins
10.50 total
Frankfurt? Good luck with the weather! Itās normally pretty toasty there. Bike course is pretty fast tbh, and mainly very good surfaces apart from the city centre. Make sure everything is well secured to your bike, as there is a cobbled section on each lap, plus the tram lines early on as you enter the city.
The run has very little shade from what I can remember; mainly (good pun eh?) along the River. I wish you some good downpours on race week, to keep it wetsuit swim
Iām sure I can remember more in due course. Oh yes, ask me about logistics - thatās a right faff if you get it wrong. Finding the road that takes you to the lake is a complete PITA if you miss the junction off the B road (itās basically accessed from an āexpresswayā single carriageway that I found extremely hard to navigate to, because I missed the turn-off. The fact that it was over 35 degrees for the days before the event literally sapped me before I even got going. Even the drive down to Frankfurt was bad - I accidentally drove into Brussels in rush hour. I have no good memories of that race, apart from completing it without ending-up in the Med tent.
If the temperature is under 30 for you, youāve lucked-in!
Hope to join this thread one dayā¦
It wonāt be this year thoughā¦!
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Frankfurt is the only time Iāve not been sub-11ā¦ I was 12:05! 1:05 (non-ws)/5:22/5:31!!
N.I.G.H.T.M.A.R.E.
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4:39 half suggests might not be that far away? Yes Deva faster than Bolton, but maybe not completely out of thought?
I did 4:50 for my 1/2 at Windermere same day, 11 looking like a good target now. All down to the bike:
Swim: 0:55
Bike: ?? 6:30-7:00
Run: 3:30
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2 * 70.3 plus one hour is conservative.
It allows for the run blowing up in your face
Double plus 40 minutes is far too kind; thatād have me at 9:35.
For a nice estimate, Iād do;
Find transition times for the race youāre doing and people finishing around your target range and age group.
Swim - simply double this. 1.9 and 3.8 should be the same pace at our level.
Bike - use BBS and feed it a race/training session youāve done similar to the IM. Use the nice photo thatās been floating around. The TSS backward calculation one.
Run - you now know what you have left to complete it in. Does it look realistic?
If youāve ridden to power, taking into account RPE and HR all day, this should be workmanlike.
My powermeter is the best thing Iāve ever bought for the bike. Far better than wheels for speed.
I was wondering how times have got so much better.
The answer is quite simple: power meters and Zwift (or similar indoor training)
Pretty much describes what I do.
You can generally get a feel for whether a swim is āfast or slowā from prior year times, but theyāre generally all going to be within a fairly narrow window. Tās are just a case of being as efficient as possible, but factoring in any long run parts if applicable. BBS for the bike really helps.
The only bit I built in some variability on was the run ā¦ I had no idea how Iād react to 42k the first time in a triathlon. As it was, I came in about mid way between what I thought was optimally possible, and what I thought should be relatively comfortable.
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Switzerland, not Frankfurt. But I think itās been pretty toasty there, too.
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I wish Iād had a powermeter last time round 
And BBS was available.
The tech available now takes so much of the guesswork out of it.
Iāll do an hour ten swim at least,
30 kph around that loop is probably beyond meā¦ but Iāve never been on it, fresh, full race set up, taper, no traffic and raring to goā¦
Iām running well at the min, but itās my first fullā¦
It is what it isā¦
Loveislandrocks!
Five and a half hour runā¦?!
Hot?!
shit. S. !?
Jelly belly?
Alien abduction?!
At least you finished ā¦
I had to lie down in the shade for an unspecified amount of time; started getting very lightheaded. I also walked, a lot.
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