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FatPom




Joined: 26 Dec 2005
Posts: 5287
Location: My happy place

PostPosted: Sun Jan 07, 2018 2:46 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.


Good stuff Andy Cool
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iainm




Joined: 10 Sep 2005
Posts: 3093
Location: Brighton

PostPosted: Sun Jan 07, 2018 7:13 pm    Post subject: Reply with quote

- Finish SDW100
- Sub 3:15 VLM

That'll do for this year!
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crumpy




Joined: 02 Jan 2011
Posts: 484
Location: Worcester

PostPosted: Sun Jan 07, 2018 9:33 pm    Post subject: Reply with quote

Some great targets for everyone. All the best everyone.

Not planning to race much this year. 1 x Oly (first one in years which excited about) as a warm up to 2 x 70.3s.

Maine, USA as off to see my wife's brother for first time in many years and managed to secure a time when there is a 70.3 Very Happy

Then Weymouth a month later.

Hoping to nab a Nice slot for next year if the training (c.8hrs max a week broken down as 1hr a day for 4 of the week days and a 2hr run and 2hr bike at weekend) goes alright. This will be predominately bike with 2-3 runs.
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TriSam




Joined: 26 Aug 2011
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Location: Tunbridge Wells

PostPosted: Mon Jan 08, 2018 12:02 pm    Post subject: Reply with quote

My number-based goals for 2018 -

Sub 20 minute 1500m TT swim (current PB 20:18 )
>5W/kg FTP (current PB 4.78W/kg)
Sub 16 minute 5k (current PB 16:15)
Sub 33 minute 10k (current PB 33:09)

Other goals are life and happiness orientated
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stenard




Joined: 04 Sep 2013
Posts: 1815

PostPosted: Mon Jan 08, 2018 2:04 pm    Post subject: Reply with quote

Havent actually posted mine yet, so here goes:

HM pb - doing the Big Half in March (current pb 1:22:56)
Sub5 at Mallorca 70.3 (current HIM pb of 4:39, but this is a much tougher race)
Simply finish first IM at Copenhagen, with sub11 as the sub goal.

Theoretically, I'm also aiming to qualify for ITU AG finals in Australia, but not 100% sure about that right now.

A progress goal would be to raise W/kg from the current 3.45. To get to 3.75 should hopefully be achievable, with 4.0 very much a stretch target.
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twhat




Joined: 28 Oct 2011
Posts: 1242
Location: London

PostPosted: Tue Jan 09, 2018 11:12 am    Post subject: Reply with quote

Well... target 1 is down... I just entered a 'Triathlon'. Its only the local sprint but its a sea swim and given i've done pretty much nothing but run (albeit quite a bit) since Mallorca 70.3 2014 it could be interesting.
Main target for me really is to finally run a decent marathon at Brighton in April... conditions allowing i will be aiming for 2.55.xx
That then gives me 2 months to get my 750m swim back down to 12mins30s and my 20min watts/kg back up to 4. After nearly 4 years off. Starting to regret selling my TT bike and Zipps now Sad
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gingerbongo




Joined: 21 Sep 2012
Posts: 1636
Location: Devon

PostPosted: Tue Jan 09, 2018 1:17 pm    Post subject: Reply with quote

stenard wrote:
Havent actually posted mine yet, so here goes:

HM pb - doing the Big Half in March (current pb 1:22:56)
Sub5 at Mallorca 70.3 (current HIM pb of 4:39, but this is a much tougher race)
Simply finish first IM at Copenhagen, with sub11 as the sub goal.

Theoretically, I'm also aiming to qualify for ITU AG finals in Australia, but not 100% sure about that right now.

A progress goal would be to raise W/kg from the current 3.45. To get to 3.75 should hopefully be achievable, with 4.0 very much a stretch target.


Jeez - that's a BIG target there sir!!! Probs gonna have to sub 8 though i would think. Wink
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SGreg




Joined: 30 Jun 2010
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Location: High Peak

PostPosted: Tue Jan 09, 2018 1:55 pm    Post subject: Reply with quote

Honestly not sure what my goals are really, But I suppose I can jot a few things down and see if I can get near anything.


Sub 20 5k - LONG standing target this. Managed 20:19 last year but I was deep into IM training and couldn't risk pushing it.

GFA Qualify for London Marathon. So <3:05 Aiming for late season Race, maybe York

PB Olympic Distance. Currently 2:18 looking to do quite a few and try and enjoy some racing without IM distraction.

Pick my bike up from the heap I left it in after IM Wales...That is tonight's "Goal"
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stenard




Joined: 04 Sep 2013
Posts: 1815

PostPosted: Tue Jan 09, 2018 1:58 pm    Post subject: Reply with quote

gingerbongo wrote:
stenard wrote:
Havent actually posted mine yet, so here goes:

HM pb - doing the Big Half in March (current pb 1:22:56)
Sub5 at Mallorca 70.3 (current HIM pb of 4:39, but this is a much tougher race)
Simply finish first IM at Copenhagen, with sub11 as the sub goal.

Theoretically, I'm also aiming to qualify for ITU AG finals in Australia, but not 100% sure about that right now.

A progress goal would be to raise W/kg from the current 3.45. To get to 3.75 should hopefully be achievable, with 4.0 very much a stretch target.


Jeez - that's a BIG target there sir!!! Probs gonna have to sub 8 though i would think. Wink

Haha, the ordering of those words could have been better. Rolling Eyes As I'm sure you inferred, I meant, "First, simply finish..." Very Happy

Edit - I think I actually got caught between saying the above and "Simply finish my first IM..."
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Mungo




Joined: 29 Sep 2016
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PostPosted: Tue Jan 09, 2018 8:49 pm    Post subject: Reply with quote

stenard




Joined: 04 Sep 2013
Posts: 1334

PostPosted: Mon Jan 08, 2018 2:04 pm Post subject: Reply with quote Report Post
Havent actually posted mine yet, so here goes:

HM pb - doing the Big Half in March (current pb 1:22:56)
Sub5 at Mallorca 70.3 (current HIM pb of 4:39, but this is a much tougher race)
Stennard did you not do a really fast 5 k recently?
Coupled with base volume IM training your 1:23 ish target should be achievable.

Simply finish first IM at Copenhagen, with sub11 as the sub goal
Sub 11 for a first full distance is decent, or so I'm told, is the course fast?
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daetho




Joined: 01 Feb 2017
Posts: 50

PostPosted: Tue Jan 09, 2018 11:27 pm    Post subject: Reply with quote

My fitness plummeted after my bike accident last year. I'm still left with a grade 4/5 AC joint dislocation (surgery TBC). I have full range of motion but I've lost a lot of power in swimming but running has been fine (just massive fitness drop). New bike has arrived from insurance and also treated myself to a Turbo Trainer so going to get back on it! As I'm not sure when surgery is happening (and I'm still in 2 minds whether to have it) I'm being quite tame on targets this year:

* Sub 18 5KM
* Sub 30 at local TT (~20km)
* Sub 60 at local Sprint Tri
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stenard




Joined: 04 Sep 2013
Posts: 1815

PostPosted: Wed Jan 10, 2018 10:02 am    Post subject: Reply with quote

Mungo wrote:

HM pb - doing the Big Half in March (current pb 1:22:56)
Sub5 at Mallorca 70.3 (current HIM pb of 4:39, but this is a much tougher race)
Stenard did you not do a really fast 5 k recently?
Coupled with base volume IM training your 1:23 ish target should be achievable.


Simply finish first IM at Copenhagen, with sub11 as the sub goal
Sub 11 for a first full distance is decent, or so I'm told, is the course fast?


Yes on the first part. I did a track 5k in 17.27 in December. We'll see how that extends to the HM distance come March I guess.

Mallorca will be a different proposition altogether compared to the Cotswold 113/Classic. A much more demanding bike, and likely much hotter temperatures will make sub5 a decent effort I think. The technical descent is something that may not suit me.

For Copenhagen, yes, I am led to believe it's a fast course, unless you get unlucky with the wind. Not sure whether it's accurate or not, but my coach has said c185W should have me round the bike in about 5.45. I held >200W for my fastest HIM bike split, and ran well off that, and have also improved FTP since then, so if that's true then 5hrs for the swim and run should be feasible.

Who knows how I'll hold up though - it's my first full distance after all! Hence the "just finish" base target!
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SGreg




Joined: 30 Jun 2010
Posts: 1064
Location: High Peak

PostPosted: Wed Jan 10, 2018 10:09 am    Post subject: Reply with quote

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!
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stenard




Joined: 04 Sep 2013
Posts: 1815

PostPosted: Wed Jan 10, 2018 11:00 am    Post subject: Reply with quote

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.
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SGreg




Joined: 30 Jun 2010
Posts: 1064
Location: High Peak

PostPosted: Wed Jan 10, 2018 12:19 pm    Post subject: Reply with quote

Honestly I have no idea how anyone ever does an Ironman. Like you after any bike over or around 100 miles I feel utterly dreadful. The thought of climbing the stairs for a bath is hard enough! Run a marathon? No way.

I've done Six.

I don't know what it is but on the day, it just comes together and off you go. It really is unimaginable and can't be recreated. Your legs protest for a bit then give in and off you go.

Basically what I am saying is ignore how you feel after training rides as on the day it's not really like that. Just get the big miles in in training and you will be fine.

I took the complete opposite approach and did a couple of oly's in 2010 then and IM in 2011 Laughing but I was only ever going to do one Confused
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