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Ironman Wales 2017 - 10th September 2017
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FatPom




Joined: 26 Dec 2005
Posts: 4917
Location: My happy place

PostPosted: Thu Sep 14, 2017 6:11 pm    Post subject: Reply with quote

SGreg wrote:
FatPom wrote:
Just cleaned my bike. That didn't take long at all! Rolling Eyes


Sarcasm or the same cleaning method as me?

Mine took all of 5 mins.

Just sprayed it with some "stuff" Wiped it with a rag, then some/lots spray lube, before hurling it into the gym/turbo training suite/spareroom/#@?# where I keep my crap.

I imagine it will remain there for several months, possibly forever! it could easily be the old girls last outing, 7 Ironman's is starting to show on the poor old girl. Especially with the sort of maintenance as described above Laughing


However I'm still finding bit of wales on my own person, that bike course seemed to get everywhere!


Sarcasm Cool I took quite a while. Cranks off, chain off, wheels out, cages off, tyres scrubbed and brake blocks out.

You could perform surgery on it now. Very Happy
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GingerPrince




Joined: 22 Sep 2016
Posts: 3

PostPosted: Fri Sep 15, 2017 8:59 am    Post subject: Reply with quote

"brake blocks out"
I checked mine before riding to work yesterday and there were hardly any left! I don't think I've ever braked so hard or so much on a ride ever.
Great event, TBH I didn't find the bike course too bad terrain wise, but the rain and wind definitely added 30-40 minutes to my expected split. I was up for the first 2 feed stations, then just watched the time slipping away as I couldn't keep the speed up without using too much power.
Crossed the line in 12:59 (1:06, 7:11, 4:20), will probably go back next year as I know I've got a sub 12 hr in me, and definitely a sub 4 marathon.
Well done to all who took part or supported, was a brutal day out.
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FatPom




Joined: 26 Dec 2005
Posts: 4917
Location: My happy place

PostPosted: Fri Sep 15, 2017 10:01 am    Post subject: Reply with quote

GingerPrince wrote:
"brake blocks out"
I checked mine before riding to work yesterday and there were hardly any left! I don't think I've ever braked so hard or so much on a ride ever.
Great event, TBH I didn't find the bike course too bad terrain wise, but the rain and wind definitely added 30-40 minutes to my expected split. I was up for the first 2 feed stations, then just watched the time slipping away as I couldn't keep the speed up without using too much power.
Crossed the line in 12:59 (1:06, 7:11, 4:20), will probably go back next year as I know I've got a sub 12 hr in me, and definitely a sub 4 marathon.
Well done to all who took part or supported, was a brutal day out.


Nice work mate. Cool
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Old Bob




Joined: 01 Apr 2005
Posts: 1925
Location: On the way back...

PostPosted: Fri Sep 15, 2017 2:20 pm    Post subject: Reply with quote

FatPom wrote:
Who wants to buy a bike? Very Happy

My strongest leg turned into my worst yesterday. That was sketch as all get out on the 56 P3 with 404s. Saw two two guys down. Both in front of me.

First tri I have done where aid stations became like refuge points. Space blankets and DNFs everywhere.

15.44.50 for me. A time to forget but definitely a day to remember Exclamation


Top man - nice one FP Cool
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FatPom




Joined: 26 Dec 2005
Posts: 4917
Location: My happy place

PostPosted: Fri Sep 15, 2017 3:24 pm    Post subject: Reply with quote

Old Bob wrote:
FatPom wrote:
Who wants to buy a bike? Very Happy

My strongest leg turned into my worst yesterday. That was sketch as all get out on the 56 P3 with 404s. Saw two two guys down. Both in front of me.

First tri I have done where aid stations became like refuge points. Space blankets and DNFs everywhere.

15.44.50 for me. A time to forget but definitely a day to remember Exclamation


Top man - nice one FP Cool


Cheers Bob, tough day! Have you decided on your races yet?
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Toyota_Crown




Joined: 07 Mar 2005
Posts: 15893
Location: Lincoln / Scarborough (Algerino-Land) / Fircombe-on-Sea. sandbagging for daveM

PostPosted: Tue Sep 19, 2017 4:28 pm    Post subject: Reply with quote

kevb wrote:
Congratulations all, tough day for all; especially marshals and spectators!

I was a bit nervous before the swim, but a friend had said everyone gets nervous and when the gun goes the training will take over: she was right! Seeded myself conservatively at 1:20, but came out in 1:10; A pb for me Smile I dressed for the weather (overdressed some might say) tribute, bike jersey and arm-warmers, with a wind jacket in my pocket. Wind down to angle was pretty scary, but then felt it was a help back to Pembroke and up a lot of the climbs. Major challenge was staying warm throughout, just over 7hrs which was my plan. I'd decided to walk all the ups and run the downs which reduced the need for recovery. I was asking for 14 and came home in 13:49 so super chuffed, feel I had the perfect race really; everything went to plan Very Happy
You did really well m8. A well prepared textbook conservative race & pacing strategy that paid off. Why make it hard on yourself! - you made it sound easy Thumbs Up
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spraggz




Joined: 12 Sep 2014
Posts: 23

PostPosted: Tue Oct 03, 2017 9:54 am    Post subject: Reply with quote

Finally got around to finishing off a race report if anyone fancies a read;

https://spragginsblog.wordpress.com/2017/10/02/ironman-wales-2017/
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FatPom




Joined: 26 Dec 2005
Posts: 4917
Location: My happy place

PostPosted: Tue Oct 03, 2017 12:20 pm    Post subject: Reply with quote

spraggz wrote:
Finally got around to finishing off a race report if anyone fancies a read;

https://spragginsblog.wordpress.com/2017/10/02/ironman-wales-2017/


Just saw the link on ST and read it. A really good read and a top race. Wales definitely isn't a race for strava princesses hunting PBs Wink

I have no doubt you'll get to Kona. Good luck next time Cool
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PCP




Joined: 13 Oct 2012
Posts: 1640
Location: Manchester

PostPosted: Tue Oct 03, 2017 1:32 pm    Post subject: Reply with quote

spraggz wrote:
Finally got around to finishing off a race report if anyone fancies a read;

https://spragginsblog.wordpress.com/2017/10/02/ironman-wales-2017/


Great report, I just read it through an extra long lunch!
Can I ask what your FTP is if you held 245w and ran well?
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TRO Saracen




Joined: 18 Aug 2010
Posts: 971

PostPosted: Tue Oct 03, 2017 1:58 pm    Post subject: Reply with quote

Great blog, thanks.

Done 3 IM wales, and back next year - but quite glad I missed this one....

Sounds like you are in the KQ ballpark and it's just a matter of having that day where everything clicks for you.

Also intrigued by the power nos: 245w at 3.5 w/kg and running VERY well off is a monstrous engine.

According to Friel https://www.trainingpeaks.com/blog/how-to-cheat-by-using-a-power-meter-in-an-ironman/ to run well off a 5:50 - 6:00 hour bike you needed to have biked at IF of 0.71 - 0.72. That would put your FTP in 340-350 range, around 5 w/kg. Massive!
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RookieSam




Joined: 28 Sep 2017
Posts: 15

PostPosted: Tue Oct 03, 2017 7:00 pm    Post subject: Reply with quote

I'm halfway through and off for a session on the turbo trainer. It's so inspiring. I did my first ever sprint triathlon last month in saundersfoot before watching imw on the Sunday. I immediately signed up for iron man staffs and plan to do imw in 2019. Reports like this just spur me on more and more so thanks!
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spraggz




Joined: 12 Sep 2014
Posts: 23

PostPosted: Wed Oct 04, 2017 12:58 pm    Post subject: Reply with quote

Thanks for the comments guys.

The last time I tested before the race my FTP was 270 watts, but I suspect it would've been higher come race day - that was probably a couple of months before the race.

Average power was 233w and NP was 245w, weighing around 70kgs.

I'm coming from a running background, I feel like I can still make some big gains on the bike and need to work on that swim!
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Mungo




Joined: 29 Sep 2016
Posts: 209
Location: Preston

PostPosted: Wed Oct 04, 2017 8:58 pm    Post subject: Reply with quote

Big gains would get you near to ten hours on a good day on a very tough course, enough for Kona in most AG in most races, if not all.

A great read, stick at it Youngster.

Did you race Deva half IM last year?
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Mad Mike




Joined: 12 Jul 2004
Posts: 144
Location: Singapore

PostPosted: Thu Oct 05, 2017 1:39 pm    Post subject: Reply with quote

An amazing and very moving race report. Well done Joe you undoubtably have Ironman greatness ahead of you. Cheers Mike
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spraggz




Joined: 12 Sep 2014
Posts: 23

PostPosted: Thu Oct 05, 2017 3:15 pm    Post subject: Reply with quote

Thanks Mike.

Mungo - I did indeed. I did it this year as well - got reports on both on the blog. Were you there?
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