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Roscoemck




Joined: 10 Aug 2016
Posts: 427
Location: Glasgow

PostPosted: Fri May 04, 2018 7:33 am    Post subject: Reply with quote

Chrace wrote:
Mungo wrote:
Good luck Rosey
If it's a sprint... start steady and finish fast unless your a fish.

Just consider how to avoid the swim biff and the rest of the event will cruise through. Unless it's a pool swim in which case it shouldn't really matter.


Pool swim and I'm certainly no fish! Slow and steady
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Mungo




Joined: 29 Sep 2016
Posts: 381
Location: Preston

PostPosted: Fri May 04, 2018 9:58 am    Post subject: Reply with quote

pretty bad...

there are sections which are no more than country lanes...several very nasty pot holes and covered in gravel...

i assume there will make some repairs, but there is much to do...

it is the first time I have seen a course where there may not be as much benefit from riding a TT bike...
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JC I have made a bike! Bonkers light road bike with planned Tt front end, currently trick light bars and clip ons.

Lots of time before next July but it climbs like a dream.

Got a very light wheelset with quite heavy " pave" tubs, they fill most of the bad ones In a few days before apparently, but as you say some are shockers.
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jibberjim




Joined: 15 Aug 2008
Posts: 8293
Location: Kingston

PostPosted: Mon May 07, 2018 3:05 pm    Post subject: Reply with quote

jibberjim wrote:
5 runs 53km in 3:45.

4 commutes totalling 105km in 5:30

1 turbo ~55minutes


5 runs 40km in 2:50

3 commutes 93km in 4:30

1 ride 65km 2:36 161AP / 223 NP
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explorerJC




Joined: 20 Oct 2005
Posts: 15497
Location: Farthingstone

PostPosted: Mon May 07, 2018 8:27 pm    Post subject: Reply with quote

1 x swim - a 1k wetsuit test at the open air 50m pool

2 x bikes - a commute and back on the CX bike (44km) and a lap of bolton (72km)

0 x runs
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Roscoemck




Joined: 10 Aug 2016
Posts: 427
Location: Glasgow

PostPosted: Tue May 08, 2018 7:49 am    Post subject: Reply with quote

Sooooooo, Sunday's sprint.

Exceeded my expectations!

17 min swim
44 min bike
22 min run

Well chuffed!

Interesting that I was going "full gas" even though I was going to take it easy.

Probably overcooked the swim and bike a bit.

Learned a good few lessons here. Lots to build on for the 70.3 in August!
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stenard




Joined: 04 Sep 2013
Posts: 1658

PostPosted: Tue May 08, 2018 10:26 am    Post subject: Reply with quote

Roscoemck wrote:
Sooooooo, Sunday's sprint.

Exceeded my expectations!

17 min swim
44 min bike
22 min run

Well chuffed!

Interesting that I was going "full gas" even though I was going to take it easy.

Probably overcooked the swim and bike a bit.

Learned a good few lessons here. Lots to build on for the 70.3 in August!

Well done. Good to hear that you loved your first experience.

I did exactly the same in "overcooking" my sprint race yesterday. Was meant to be a 70.3 simulation effort (I'm doing Mallorca on Saturday), but I went and ran a 19 flat 5k at the end. I definitely wont be running a HIM HM that fast! Annoyingly, whilst nothing at the time, I do now have some glute discomfort. Hoping it's just taper fever. No acute pain at any point in the full range of leg movement, so fingers crossed.
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Tri'ing Swimmer




Joined: 15 Nov 2016
Posts: 124

PostPosted: Tue May 08, 2018 12:53 pm    Post subject: Reply with quote

Roscoemck wrote:
Sooooooo, Sunday's sprint.

Exceeded my expectations!

17 min swim
44 min bike
22 min run

Well chuffed!

Interesting that I was going "full gas" even though I was going to take it easy.

Probably overcooked the swim and bike a bit.

Learned a good few lessons here. Lots to build on for the 70.3 in August!


Well done, and it's good to hear the enthusiasm - definitely hard to do race events and not go full gas! Hope you're able to stay on track up to the 70.3, but better to take the easy week now if you need it than push on out of guilt.
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Chrace




Joined: 28 Apr 2010
Posts: 2781
Location: Eating a Yorkie

PostPosted: Tue May 08, 2018 1:48 pm    Post subject: Reply with quote

Roscoemck wrote:

17 min swim
44 min bike
22 min run

Well chuffed!

Not sure I like that Roscoe... your swim is slightly down on me but your run is faster! Hrmpf. Smile

At least for my own sanity I do have some time on the bike over you, but that's really good times for a first outing. Well done. What were your final time including transitions?

Just be mindful that when you get to 70.3 you need to eat as well and you cannot allow yourself to go at that pace. Sprints are great fun for hammering around and leave nothing behind but half IMs are different in nature.
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tin pot




Joined: 08 Jul 2013
Posts: 2563
Location: Bromley

PostPosted: Tue May 08, 2018 6:22 pm    Post subject: Reply with quote

Back in training after a week off with back/sciatic pain, walking okay now lower back pain gone, still nagging pain in right leg.

Was a bit nervous about going for a run, but as soon as I started the nagging pain disappeared! Sweet relief! So good and yet so bad because as soon as I stopped running the pain came back >Sad

Still, positive recovery.
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Olympic '16 3h18 '15 3h33, '13 3h36
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Trail 10K '16 54:01 '13 54:46
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Roscoemck




Joined: 10 Aug 2016
Posts: 427
Location: Glasgow

PostPosted: Wed May 09, 2018 7:03 am    Post subject: Reply with quote

Chrace wrote:
Roscoemck wrote:

17 min swim
44 min bike
22 min run

Well chuffed!

Not sure I like that Roscoe... your swim is slightly down on me but your run is faster! Hrmpf. Smile

At least for my own sanity I do have some time on the bike over you, but that's really good times for a first outing. Well done. What were your final time including transitions?

Just be mindful that when you get to 70.3 you need to eat as well and you cannot allow yourself to go at that pace. Sprints are great fun for hammering around and leave nothing behind but half IMs are different in nature.



Overall time was 1.28. Not the quickest transitions but it was my first time.

Yes, really going to have to reign it in over the HIM. Nutrition is a biggie for me, Im going to have to really focus on fuelling on the bike. I find it difficult to fuel. Not keen on gels or sugary drinks. Tried the wiggle nutrition bars, terrible. Thinking rice cakes, dates, raisins, electrolyte drinks.
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Mungo




Joined: 29 Sep 2016
Posts: 381
Location: Preston

PostPosted: Wed May 09, 2018 7:30 am    Post subject: Reply with quote

Well done Rosey.
Chapeau!

I miss sprints but the swim and run would kill me now!

I was talking to a guy at the Deva ( 70.3 ) last year who basically forgot to eat.... four gels for a 5 hour race is not enough.

I'm looking for a 2:30 bike so it's 15 ten min time trials at 160bpm.
Every ten mins I eat and drink something, anything, just get something in.

Glad you enjoyed your sprint, was it a 400/20/5?
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Roscoemck




Joined: 10 Aug 2016
Posts: 427
Location: Glasgow

PostPosted: Thu May 10, 2018 7:41 am    Post subject: Reply with quote

Mungo wrote:
Well done Rosey.
Chapeau!

I miss sprints but the swim and run would kill me now!

I was talking to a guy at the Deva ( 70.3 ) last year who basically forgot to eat.... four gels for a 5 hour race is not enough.

I'm looking for a 2:30 bike so it's 15 ten min time trials at 160bpm.
Every ten mins I eat and drink something, anything, just get something in.

Glad you enjoyed your sprint, was it a 400/20/5?


It was 750/20/5.

Fuelling will need a lot of thought, as will pacing.
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gingerbongo




Joined: 21 Sep 2012
Posts: 1579
Location: Devon

PostPosted: Thu May 10, 2018 7:47 am    Post subject: Reply with quote

Absolutely zero for me last week. Was on me hols with the family, and things just didn't work out. That coupled up with lots of poor eating (though tasty!) and a big wedding on Saturday equals a very poor state of affairs on Tuesday morning!

Looking to go pretty big this week, relatively, and see where we end up!
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Jgav




Joined: 06 Dec 2016
Posts: 267

PostPosted: Fri May 11, 2018 10:37 am    Post subject: Reply with quote

Congrats on the race Rosey. I've got my first one of 2018 coming up in a few weeks. Anyone else heading to Blenheim?

Last week TSS = 390 not great tbh
Run x 3 - 40k
Bike x 1 - 33k
Swim x 1 - 1500m
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Roscoemck




Joined: 10 Aug 2016
Posts: 427
Location: Glasgow

PostPosted: Fri May 11, 2018 7:16 pm    Post subject: Reply with quote

Jgav wrote:
Congrats on the race Rosey. I've got my first one of 2018 coming up in a few weeks. Anyone else heading to Blenheim?

Last week TSS = 390 not great tbh
Run x 3 - 40k
Bike x 1 - 33k
Swim x 1 - 1500m


Cheers buddy

Certainly felt the effort as the week has gone on. Didnt realise it would take so much out of me!
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