so .. not long to go now .. hows everyone feeling ??.. Im feeling massively undertrained .. even more so than last year , but have had a good kick up the Arse (thanks Mousey mentor) and am making a last ditch effort to get some decent miles in . Looking forward to it now, but then i am slightly touched . Whos at Kiln Park this year ?
Feeling a bit demotivated here - just failed to get myself out on the bike today in favour of sitting glued to the TV. It feels as though the summer's almost over but I've forgotten to do an ironman!
Four of the last 8 days have been taken up with being a Games Maker (great fun), but just Tuesday to go now, so I'm hoping to get a decent week of training in next week. At the moment I feel I'm swimming like Wiggo, cycling like Becky, and running like.....dunno. Hope a few weeks of focussed effort might change that around - how hard can it be to keep it up for another four weeks?
We're staying in a hotel in town again - just a short stagger from the finish. That made a big difference last year!
Ive been down in pembs this weekend and me and the mrs had a drive of the bike course.feel like i should have done more hills. The sea was nice and calm though
Well...... at least none of us are going in over-confident!!
My swimming is OK, having done enough 3k+ open water swims. Happy with that. Bike is OK too. I've not done as many miles as last year but most of it has been lumpy and by race day I'll have at least 5 hilly centuries under my belt. Running has always been my weakness and the hills will accentuate that. I'm going to drop a block of hill-focussed running in across the next 2 weeks, and look to shred a couple more lbs of fat. Any suggestions on sensible hill rep sessions gratefully received.
I've done plenty of everything, but unfortunately the vast, vast majority was before Outlaw and I'm winging it a bit in having a fairly shallow 'wind down, build it back up' curve. I'm not chasing a time though, it's more about finding out what a non-flat IM is like.
Hill reps? Find something with around a 5% gradient that takes around 90s to 2 mins to run up (i.e. not stupidly steep, a gentle gradient is what you're after). Run up, jog back down, repeat x10 (or x15 if it's a shorter hill). You want to be doing it at a pace you can sustain throughout, so it should feel OK for the first few, and very hard work for the last ones. Try & drop no more than 5s between the first one and the last, but don't worry if you don't manage that the first session, everyone goes too hard on the first reps first time out.
just noticed that is gatorade on the feed stations, think I'd better try this stuff, don't want happening again what happened at the hariy arse with Accelerade
Also noticed on schedule, that there is a practise swim on the Friday and Saturday, traveling down on Friday but if there early enough could be tempted.
just realised I'm on holiday for 3 days 21st, 22nd and 23rd August and then Bank holiday on 27th think that will be all hills
As long as you don't get shanghai'd by Cake and his suggestions of a curry and a couple of swift 'uns .
I think we're going down Friday. Would be cool to do a swim Saturday, if for no other reason than it'll require me to take my worried head out of my arse for an hour.
heading up on the Friday as well .. debated doing the practice swim last year but as the sea was fairly brutal decided it might do more harm than good.. if the conditions are better then i'll do the practice .. if not i'll watch your towels for you
In Bluestone near tenby on hols.... Never seen smoother Tarmac in some of the surrounding roads - did a 23 miler in pi55ing rain this am, some nice hills including a 12% not far out of ten by which was worse then it looked. Might head towards Narbeth on Thursday following the IM course
Contemplating the Pembrokshire Charity Bike ride/sportive on Sunday if the missus will let me
If it stops raining could be pretty nice round here!
Good news, Gas. Wales generally seems to have fantastic road surfaces compared to the moonscape we put up with in England. All those EU subsidies! Are you doing IMW this year?
I'm coming down to support this year. One of my best friends from the club is doing it. Then it turned out that my mentee for Lanza is doing it (not that he thought to tell ME this information) so I figured it would be rude not to really.
STIL. Not this year mate, my first season and my next race is prob London oly distance.... Might sneak a little 'un bank hol weekend just for transition practice
I swear the top bit of the a40 which I think is part of the course, is the smoothest Tarmac I've ever seen! Let you know later in the week, I'm here until Friday 17th!
M.ouse - happy to pair up for supporting if you want to go out on bike route as some roads were closed last year. I would welcome help with planning the logistics
M.ouse - happy to pair up for supporting if you want to go out on bike route as some roads were closed last year. I would welcome help with planning the logistics
As long as your not at the top of some of the hills, to see me red faced, coughing and wheezing.
Comments
Yay!
so .. not long to go now .. hows everyone feeling ??.. Im feeling massively undertrained .. even more so than last year , but have had a good kick up the Arse (thanks Mousey mentor) and am making a last ditch effort to get some decent miles in . Looking forward to it now, but then i am slightly touched . Whos at Kiln Park this year ?
Hi Slag .
Feeling a bit demotivated here - just failed to get myself out on the bike today in favour of sitting glued to the TV. It feels as though the summer's almost over but I've forgotten to do an ironman!
Four of the last 8 days have been taken up with being a Games Maker (great fun), but just Tuesday to go now, so I'm hoping to get a decent week of training in next week. At the moment I feel I'm swimming like Wiggo, cycling like Becky, and running like.....dunno. Hope a few weeks of focussed effort might change that around - how hard can it be to keep it up for another four weeks?
We're staying in a hotel in town again - just a short stagger from the finish. That made a big difference last year!
Yorkshire hills are still kicking my **** I'm sure Tenby's will too!
How much lard can I lose in 6 weeks?
Ps lanza is stil open
Swimming going OK
Running going OK
Bike, not going OK
After a night out with Cake followed by a curry on Friday, Saturday was a write off, Sunday 55 mile hile fest
bike comute planed 3 times this week
Basically for the whole of August it will be hills and more hills and may even do a few more hills
Well...... at least none of us are going in over-confident!!
My swimming is OK, having done enough 3k+ open water swims. Happy with that. Bike is OK too. I've not done as many miles as last year but most of it has been lumpy and by race day I'll have at least 5 hilly centuries under my belt. Running has always been my weakness and the hills will accentuate that. I'm going to drop a block of hill-focussed running in across the next 2 weeks, and look to shred a couple more lbs of fat. Any suggestions on sensible hill rep sessions gratefully received.
I've done plenty of everything, but unfortunately the vast, vast majority was before Outlaw and I'm winging it a bit in having a fairly shallow 'wind down, build it back up' curve. I'm not chasing a time though, it's more about finding out what a non-flat IM is like.
Hill reps? Find something with around a 5% gradient that takes around 90s to 2 mins to run up (i.e. not stupidly steep, a gentle gradient is what you're after). Run up, jog back down, repeat x10 (or x15 if it's a shorter hill). You want to be doing it at a pace you can sustain throughout, so it should feel OK for the first few, and very hard work for the last ones. Try & drop no more than 5s between the first one and the last, but don't worry if you don't manage that the first session, everyone goes too hard on the first reps first time out.
Nice on CD. Thanks for that.
just realised I'm on holiday for 3 days 21st, 22nd and 23rd August and then Bank holiday on 27th think that will be all hills
just noticed that is gatorade on the feed stations, think I'd better try this stuff, don't want happening again what happened at the hariy arse with Accelerade
Also noticed on schedule, that there is a practise swim on the Friday and Saturday, traveling down on Friday but if there early enough could be tempted.
When is everyone else getting there?
Dose anyone fancy metting up on the Saturday
As long as you don't get shanghai'd by Cake and his suggestions of a curry and a couple of swift 'uns .
I think we're going down Friday. Would be cool to do a swim Saturday, if for no other reason than it'll require me to take my worried head out of my arse for an hour.
heading up on the Friday as well .. debated doing the practice swim last year but as the sea was fairly brutal decided it might do more harm than good.. if the conditions are better then i'll do the practice .. if not i'll watch your towels for you
Contemplating the Pembrokshire Charity Bike ride/sportive on Sunday if the missus will let me
If it stops raining could be pretty nice round here!
Good news, Gas. Wales generally seems to have fantastic road surfaces compared to the moonscape we put up with in England. All those EU subsidies! Are you doing IMW this year?
I swear the top bit of the a40 which I think is part of the course, is the smoothest Tarmac I've ever seen! Let you know later in the week, I'm here until Friday 17th!
so the rest of us are safe till then, then?
Ohh those poor sheep!!!!
I have a bike stand for you from a certain Cake
Will bring it down to Tenby
As long as your not at the top of some of the hills, to see me red faced, coughing and wheezing.
I too am hoping to be at the top of Wiseman's Bridge at least twice .