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Chasing the Kona dream and a Mai Tai cocktail
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shotgunmcos wrote: »I move up to 35-39AG next year too, its not all bad
I've been there for a few years now. It's where all the cool cats are!
Love the new log title Fran! Cracking target. Something tells me you'll achieve it....:cool:0 -
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Mai Tais are crazy delicious. And they go down like Kool Aid. Yum. Love your new log title and your dream goal. Go for it....with gusto!!
I remember sitting in some Tiki type bar in Vegas on time and they were going down to easy, as you say they are like kool aid but by god they blow the head off you after a few, i was close to doing a few lengths of the Bellagio hotel water feature:)I've been there for a few years now. It's where all the old age pensioners are!
Love the new log title Fran! Cracking target. Something tells me you'll achieve it....:cool:
FYP:)griffin100 wrote: »You're all very young.....2012 will be my last year in the 35-39 AG......2013 will see me enter the dreaded 40-44AG.......jaysus I feel old.
Take up bowls or knitting so:) I believe 40-44AG is still a very strong AG in particular Long course.0 -
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JB, great targets and best of luck. I think the targets may even be tighter than that as the number of slots has dropped from 100 last year to 75 this year and forwards. Race selection will be a big factor come the real qualifying attempts, at your size and weight UK or Wales may be better options than a tters course like germany.
Yeah i believe it is down to 75 places alright for Frankfurt. I do not think i could bring myself to doing UKIM again or even try Wales but your right race selection is key. Lanza or Nice could be an option as the bike course would suit a lightweight like myself as far as i know they have 11 spots for 35 to 40 on both.
If i go sub 10 this year (still a big if) i would probably have two cracks at IM branded races next year and try my luck at getting a slot. I am not sure i would accept a roll down slot either as i would want to get in on merit and not on someone else passing up a spot. Plenty to think about and do this year before i lose the run of myself:rolleyes:
Monday
Recovery Run
This was purposely slow as hell as it was more about active recovery to bring some life back into the legs. Legs went from feeling like planks to about 70% back to normal.
Time: 34:47
Distance: 6.25kms
Pace: 5.33km:rolleyes:
HR: 138
TT bike position testing - 30mins turbo
Cannot upload garmin edge files at the moment so taken from unit. Both 15min tests came in at 175watts, and 90cad for the same ahr of 140 although moving the seat forward felt more comfortable. I still think the saddle is too high but the coach is looking at my position. Photos below and any comments welcome.
This also helped the legs.
Time: 33:11
Distance: 16.9kms
Power: AP - 175watts
Cadence: 89
HR: 139
Tuesday
45min Easy Lunchtime Run
Legs 90% back to normal YAY:), felt good to be back to normal running and yesterdays recovery run really helped. Kept it easy, AHR showing as 151 but spiking at 170s for first few minutes so more like high 140s. Its a relief to have my legs feeling normal again, its a strange one as i am normally a resiliant fcvker and the legs usually hold up well!!
Time: 43:24
Distance: 9.01kms
Pace: 4.48km
HR: 151
PM - Swim session in the madness of night time swimming
Getting back at it on the swim front, pool was busy but a good session as there was some fast feet to follow in the lane and very little time for hanging about.
Plan called for 2300mtrs but i ended up doing 2700 as i felt good in the water tonight. Session was WU of 100sw,100p,100k, then 600mtrs of sculling as 4x50, fs/ms/rs, 10x50p with 25fist 25sw, 6x100 alt with sw/p and wd of 100sw/100p/100k. I had 10mins spare before the pool closed at the end so added in 400p warm down concentrating on perfect technique.
Time: 1:05
Distance: 2700mtrs
Pics of tt position any comments welcome.0 -
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BetterThanHoyte wrote: »Saddle definitely looks too high to my uneducated eye. Thats a very straight looking leg
Yeah and the front of the foot is pointing down which shows i am reaching, cheers BTH.shotgunmcos wrote: »+1
Body position is ok, but probably losing some power at the bottom of the cycle with that straight leg. 5 hours of that and your hips will feel it
Yes body position would not be considered overly aggressive but it could be dropped down another 5mm10mm at the front over time and taking comfort into consideration. Funnily enough its at the bottom of the cycle where i feel like i am losing the power not to mention a strain on quads/glutes/hammers.calf. Sure 2.5hours 2 weeks ago had me in tatters after it:o
I was going to suggest a road bike might be better for UKIM alright. I will have a look at the article later but a quick glance about the foot being level at the bottom of the cycle would show i am slightly high.I am looking at converting a road bike for the day and was reading this yesterday, it may help http://www.tri-ecoach.com/art11.htm
(did only glance over it so sorry if its a load of .....)
personally it is a nice flat back, I think the leg looks fine. you could look at dropping the tip of the saddle a few mm, this will open the hip angle.
no matter what its a fast looking bike. well wear
Ha Ha well spotted, that room actually used to be a bar in the house, bar still there but no longer used as the room is now used as pain cave for tough turbos:)nerraw1111 wrote: »Does the “please do not smoke sign refer to the turbo?”
I guess trial and error is whats required along with measuring power and hr in different angles/positions. Thanks.0 -
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El Director wrote: »sLoving the new goals and the fact you've put it out there. Too long has the Irish psych been either too negative or limited in belief....go for it dude!
That second pic JB seems very aggressive alright, might be just right for a sprint race. For IM I would think it's more about the most comfortable position, you'll get it. One thing for sure, you already look fast!
You know me ElD not one for hiding behind targets:) Whilst the 2nd one looks more agressive it actually feels more comfortable
either way i will look at saddle height next and try a few things. Lets hope i am as fast as i look:) 0 -
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Saturday
3.5hr Long Bike with 3x30min @ IM pace and 10min HIM pace
Felt super strong on this and the IM pace efforts felt very good. Missus was heading out so i stayed close to home and just done laps of a local route until i got the call. The plan was to do whatever was left of the ride on the turbo. I had 2.28 out on the road and when i got back i hooked up to the turbo. Around 10mins in and the two eldest lads were having none of it so that was the end of that:o. Missed out on the last 20mins of the 3rd IM effort and the 10min HIM but i felt super getting off the bike and felt like i could have ran a marathon there and then.
The ride was on the P2 and the positional changes i made last week feel great now. I probably spent about 40mins in total in the aero position, will build on this each week.
Even though windy as hell out there i really enjoyed this one.
IM sections came in at AP216/147AHR, AP213/149AHR, AP210/140AHR. When i map this (in graph format of course;)) it is the best ride relative to hr/norm power since i started back in October so for sure becoming more powerful and aerobically efficient. The engine to drive me around Roth is being slowly built:D
Time: 2:40:57
Distance: 81.96km
Pace: 30.6kmph
Power: AP 197 / NP 201
Cadence: 77 / 120
HR: 142 / 155
1.5km straight swim
Just a quick swim whilst the kids splashed about. Straight 1.5km with the pull buoy and kept it very easy.
Time: 28:16
Distance: 1500mtrs
Pace: 1:53per 100mtr
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Sweet sweet day when you feel so good coming off the long bike haven't felt that way in a while myself but I know power gains were certainly being made pre Christmas. Hopefully I'll get through next week with no issues and then I'm sure I can start building my engine-different from yours, turbo needed but same principle
You had the TT out today right? Must be great to be feeling so good on your new ride and it's only Jan.0 -
El Director wrote: »Sweet sweet day when you feel so good coming off the long bike haven't felt that way in a while myself but I know power gains were certainly being made pre Christmas. Hopefully I'll get through next week with no issues and then I'm sure I can start building my engine-different from yours, turbo needed but same principle
You had the TT out today right? Must be great to be feeling so good on your new ride and it's only Jan.
Yeah i felt as strong as some of the long bikes i had during peak phase of IM training. To be feeling that strong in January is a good sign. Yeah out on the TT today, some bike and i am expecting some fast bike splits this year all going well. It will be interesting to see what time i can put on my bike splits from the Sportsman Duathlon last year when i race it soon enough.
Glad to see the itb and knee is holding up after the few easy sessions this week.0 -
shotgunmcos wrote: »JB, I once had a mission to break 30 minutes for 1500m! Swimming just has to be approached from a technical point of view, every time you swim. I've never come across a sport where bad habits are reinforced so easily. Think about it. If you had a weak catch and chose to ignore it, you will reinforce that weak catch some 2,400 times in a single session!
I move up to 35-39AG next year too, its not all bad
Could not agree more with this. I started tris in 08 and i could swim 1500m in 25/26 mins...in 2011 i was still swimming 25/26 mins. Reason why is i did no technique work. Only doing technique 3 mths now and noticing a big difference. Every length counts...am constantly reminding myself of the little changes i am making to improve my catch, my balance,my kick...practice makes perfect !!! Just swimming lengths your pi$$in against the wind. Technique drills is were its at.0 -
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Sunday
29km Long Progression Run
The plan called for an hour easy, 30mins @ 4.30km pace and finishing with 20mins @ 4.15km pace. I had planned to head out at 6.30am but the baby birthday girl who was 1 today had other ideas and i decided i would go out later.
Never felt as strong doing a long run in my life.....fact. It's a strange one i almost felt like i was at the end of a taper period getting ready for a big race. I was feeling fresh and strong and not feeling the way you would expect after a solid 2 weeks work and also factoring in how the legs felt at the start of the week. Felt like i had just been out for a 30min easy run when i got back to the house!!
Warm down was only planned for 10mins but i ran a bit longer than planned as i bumped into a mate towards the end and tacked on 3kms to finish off the run together.
If i look back to a similar long run this time last year in prep for Barca Marathon the comparisons are stark, same hr/effort but this year 30secs per km quicker. Here is hoping i can say the same next year for 4min km pace:)
Time: 2:14:40
Distance: 29kms
Pace: 4.39km/7.28mile
HR: 149 (well within easy range)
1hr recovery turbo
Had some work reading to do for the redeye trip tomorrow morning so combined it whilst doing a recovery/easy ride on the turbo.
Time: 60mins
Distance: 27.2kms
Power: 154
Cadence: 94
HR: 1280 -
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