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Chrace




Joined: 28 Apr 2010
Posts: 2687
Location: Eating a Yorkie

PostPosted: Wed Jan 10, 2018 1:03 pm    Post subject: Reply with quote

stenard wrote:
SGreg wrote:
Copenhagen isn't as flat as you would imagine, but it is still VERY fast.

If you get unlucky with the wind it would be terrible but I don't think it's ever happened yet. It always seems to be tailwind in the right direction. Always a first though Laughing

I can't imagine you are a slower biker than me and I biked sub 5:30 at Copenhagen, and that included a big bonk and a hellish storm for the last 10 miles.

Surprised to hear you are a IM Virgin!

Useful info. Thanks.

It's the bike that scares me as it stands. I've only ever ridden 112+ miles once, and that was in a sportive with multiple stops, yet I still felt horrendous afterwards! I guess I have taken the more conservative approach to going long. First tri end of '13, first HIM in Aug '14, nothing longer than Oly in '15, first branded 70.3 in '16, two HIM last year, and finally stepping up.

It is fast, yes, but the wattage obviously depends on your aero-ness more than anything. I rode it in just under 6 at just under 200w so obviously a more brick front than you. Copenhagen is a good one to stay tucked for large parts of the course but there are some areas out in the NW corner where the turns on the small country lanes are to be vary off.

Also, please do not go out from the swim in a all-out-race mode. There are a bunch of small bridges and narrows to pass in the first 5k and I saw a lot of crashes. After 5k just unleash the fury. Smile
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stenard




Joined: 04 Sep 2013
Posts: 1467

PostPosted: Wed Jan 10, 2018 2:06 pm    Post subject: Reply with quote

Chrace wrote:
stenard wrote:
SGreg wrote:
Copenhagen isn't as flat as you would imagine, but it is still VERY fast.

If you get unlucky with the wind it would be terrible but I don't think it's ever happened yet. It always seems to be tailwind in the right direction. Always a first though Laughing

I can't imagine you are a slower biker than me and I biked sub 5:30 at Copenhagen, and that included a big bonk and a hellish storm for the last 10 miles.

Surprised to hear you are a IM Virgin!

Useful info. Thanks.

It's the bike that scares me as it stands. I've only ever ridden 112+ miles once, and that was in a sportive with multiple stops, yet I still felt horrendous afterwards! I guess I have taken the more conservative approach to going long. First tri end of '13, first HIM in Aug '14, nothing longer than Oly in '15, first branded 70.3 in '16, two HIM last year, and finally stepping up.

It is fast, yes, but the wattage obviously depends on your aero-ness more than anything. I rode it in just under 6 at just under 200w so obviously a more brick front than you. Copenhagen is a good one to stay tucked for large parts of the course but there are some areas out in the NW corner where the turns on the small country lanes are to be vary off.

Also, please do not go out from the swim in a all-out-race mode. There are a bunch of small bridges and narrows to pass in the first 5k and I saw a lot of crashes. After 5k just unleash the fury. Smile

Again, thanks for the info. It's that kind of stuff which really is actually really helpful when there will be limited recce time.

As you say, the power required for certain times is definitely going to be individual. I did 88k in 2:30 at Cotswold in August off 198AP, 205NP. So I would say it's fair to assume I need less power for the same speed as you.

Whilst that course is pretty much a pancake (bar the "lump" at the mid-point of each lap), the roads are awful. So a "relatively flat" course with nicer surfaces should yield similar output in terms of ride time I would have thought. 185W for 5:30-5:45 doesnt seem outrageous. The June Cotswold was 183AP, 192NP for 2:32, so on that basis 2:45 pace (x2) could be a relative cruise Cool (famous last words!)
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Jorgan




Joined: 12 Nov 2007
Posts: 16588
Location: alles was ich bin, alles was ich war

PostPosted: Wed Jan 10, 2018 2:53 pm    Post subject: Reply with quote

Getting a new job. Just applied for a couple, which will interview in Feb if I make the sift.
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Doca




Joined: 27 Feb 2014
Posts: 149

PostPosted: Mon Mar 12, 2018 9:36 am    Post subject: Reply with quote

Doca wrote:
Sub 10% BF
4+ w/kg FTP
Sub 18 min 5km
Sub 38 min 10 km
sub 1:25 at Retford HM
Sub 3 hr at London Marathon
PB at Outlaw half
Top 20 at Wales LCW
Kona qualy at Wales IM would be the dream but stats don't suggest it's possible at the mo.


1:22:57, new PB at Retford HM yesterday, well under the 1:25 I wanted and 3:38 under my previous half PB. Looking on track for sub 3 at London.
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gingerbongo




Joined: 21 Sep 2012
Posts: 1443
Location: Devon

PostPosted: Mon Mar 12, 2018 11:29 am    Post subject: Reply with quote

Doca wrote:
Doca wrote:
Sub 10% BF
4+ w/kg FTP
Sub 18 min 5km
Sub 38 min 10 km
sub 1:25 at Retford HM
Sub 3 hr at London Marathon
PB at Outlaw half
Top 20 at Wales LCW
Kona qualy at Wales IM would be the dream but stats don't suggest it's possible at the mo.


1:22:57, new PB at Retford HM yesterday, well under the 1:25 I wanted and 3:38 under my previous half PB. Looking on track for sub 3 at London.


Quality! nice one!
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Doca




Joined: 27 Feb 2014
Posts: 149

PostPosted: Mon Mar 12, 2018 1:57 pm    Post subject: Reply with quote

gingerbongo wrote:


Quality! nice one!


Thanks, GB.
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JeffB




Joined: 04 May 2008
Posts: 1147
Location: Middlesbrough

PostPosted: Mon Mar 12, 2018 6:26 pm    Post subject: Reply with quote

Doca wrote:
Doca wrote:
Sub 10% BF
4+ w/kg FTP
Sub 18 min 5km
Sub 38 min 10 km
sub 1:25 at Retford HM
Sub 3 hr at London Marathon
PB at Outlaw half
Top 20 at Wales LCW
Kona qualy at Wales IM would be the dream but stats don't suggest it's possible at the mo.


1:22:57, new PB at Retford HM yesterday, well under the 1:25 I wanted and 3:38 under my previous half PB. Looking on track for sub 3 at London.


Great running, looking good for London.

Jeff
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AndyS..




Joined: 13 Jun 2006
Posts: 4292
Location: Gotham

PostPosted: Tue May 22, 2018 9:11 pm    Post subject: Reply with quote

AndyS.. wrote:
AndyS.. wrote:
Get into the 22 minutes for 5k. If that works out, get under 20.


22:52 today. Hurrah. The next bit might take more than six days.


22:42 on Saturday. Four months work to get ten seconds. Don't hold your breath folks. Smile
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TriSam




Joined: 26 Aug 2011
Posts: 1223
Location: Tunbridge Wells

PostPosted: Wed May 23, 2018 4:21 pm    Post subject: Reply with quote

Well done Andy, are you doing any specific training to get your 5k times down?
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AndyS..




Joined: 13 Jun 2006
Posts: 4292
Location: Gotham

PostPosted: Wed May 23, 2018 6:50 pm    Post subject: Reply with quote

TriSam wrote:
Well done Andy, are you doing any specific training to get your 5k times down?


Yes, I've stopped doing seemingly random sessions with the running club and instead I'm doing one long, slow but very hilly session and one short fast session a week. I'm still relatively new to running (again) so can't handle too many sessions a week.
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