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    Iron Heart Fall/Winter 2025 Live Reveal - Thursday 12th of June at 1700BST

    Triathlon

    Hobbies and Pastimes
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    • EdHE
      EdH
      Iron Heart Deity
      @Nik
      Joined:

      @Nik said in Triathlon:

      I swam about 20 seconds per 100m slower than I did in the pool. Must have been down to the sighting.

      I'm guessing here, but could it also be down to not pushing off the wall every time you started a new length in the pool?

      Take the dive...

      last edited by 1 Reply Last reply Reply Quote 1
      • GilesG
        Giles
        IHUK Crew
        Joined:

        Respect @Nik , very well done....

        "OK face up to it - you're useless but generally pretty honest and straightforward . . . it's a rare combination of qualities that I have come to admire in you" - Geo 2011

        last edited by 1 Reply Last reply Reply Quote 1
        • DmartD
          Dmart
          啓蒙家
          Joined:

          Have you seen the Kona race yesterday? Lucy was flying from the beginning. What a race!

          last edited by 1 Reply Last reply Reply Quote 0
          • NikN
            Nik
            Raw and Unwashed
            Joined:

            Yeah I watched. Super strong performance. Really pleased for her after 4 second place finishes. Must feel earned.
            I’m becoming a fan of Taylor Knibb and Kat Matthews too. Both solid. Shame Matthews didn’t have a better day after making it here following a near death crash just before last year’s Kona Championship.

            last edited by 1 Reply Last reply Reply Quote 0
            • DmartD
              Dmart
              啓蒙家
              Joined:

              Oh yes I remember.
              Taylor will be the champion in the future, I have no doubts.

              last edited by 1 Reply Last reply Reply Quote 0
              • DmartD
                Dmart
                啓蒙家
                Joined:

                Moving over from the runners thread for a quick race report of yesterday’s Triathlon.

                Yesterday I finished my first Triathlon of 2024 and my first one ever. So far I have only run for two years and finished several half marathons with a PB of 94mins.

                The Triathlon took place close to Zurich, Switzerland, about an hour by car from where I live. It was a sort of sprint distance, 500m indoor swim, 15k bike, 4K run. Short but intense.

                I have been training for Triathlons since my last half marathon, November 2023. worth mentioning that I do have a coach for now 2 years since I started running who happens to actually be a triathlon coach. That is a huge plus as I don’t need to worry about planning and structuring training and can leave it to a professional. If you are willing to spend some money, I believe it’s well invested in a coach.

                Main focus of that block was on swimming as I am an adult onset swimmer. I could swim breaststroke easily but never learned any other stroke and never really spent time in water.
                I had several lessons with coach on deck, starting with relaxation drills in the water, breathing technique, streamlining. Not a single stroke was made during my first two lessons.
                We slowly progressed using equipment like a snorkel, fins, pull buoy. It took me about a month to understand the basics and keep my legs from sinking. I was literally every single day in the pool, about 6 hours per week.
                I started with swimming 25m being totally gassed from overkicking, panic attacks due to oxygen hunger (in hindsight more a CO2 issue) to now 500m continuous freestyle. Not that it’s easy but I made my piece with the water and accepted that it is just way more technical than the bike or run.
                You are not swimming faster with brute force or mental grind, it’s about feeling the water and getting a rhythm.

                The rest of the training was split into the bike with usually one long ride between 3-5h, one ride at threshold and a VO2max ride.
                I did two runs a week as this is my best sport and I feel most comfortable with. Usually one long run of about 90-120min and a threshold session on track.
                Additionally I went once or twice into the gym and included a yoga and blackroll routine. Remember, I am 40+ so recovery and injury prevention is huge.
                I totalled on average 13hours/week of training with a peak of 20hours🥵

                Now back to race week and race day.
                I only tapered for about three days as it was a short race and more of a familiarisation event than an all out race.

                I did a course recon the day before which was huge in hindsight as I knew where all the potholes and hills were to make my gameplan.

                Race day I started with my usual oatmeal, as the race started at 2:30pm I had plenty of time to digest, double check the kit and bike and prepare my nutrition. Check-in for the race was at 1pm.
                I arrived at the location, picked up my bib and stickers and put them on the helmet and bike.
                Check-in arrived where they inspected my helmet and bike and I was looking for my tail to hang the bike and setup my transition. The setup was inside a gym with sufficient space.

                IMG_4687.jpeg

                IMG_4688.jpeg

                After having set up everything I got changed into my Trisuit and headed to the pool. There was a small pool where one could warm up, so I took some strokes.
                Shortly after, the fun went off. It was a staggered start, every 10seconds and the participants were split into fast, medium and beginner swimmers. I was in the medium category.
                My plan was just to relax and swim like I did in training, not caring about time or anything. Well, that immediately went into the wrong direction. Nerves started and I somehow felt like I need to turn the first 50m into an all out swim… I couldn’t relax, panicked with my breathing to only find myself swimming breaststroke after 100m and getting overtaken by several athletes. I relaxed a bit and continued to crawl again and got into a rhythm.
                Finished the swim in 11:42 official. I wanted to stay under 12mins, so it was ok. However, I was gassed. I jump out of the pool, around 200m into the gym to find my bike (I had a good spot that was easy to remember). I dried myself a bit, took a sip from my water, put on the helmet, cleats and shades. Took the bike off the rack and ran to the mounting point.
                I clipped in and went on.
                The course started with a hill, so I was patient to not overdo it and let others pass. I felt amazing on the bike and was simply just sending it, passing one after another, finishing in 27:06. I could have gotten even faster, I never felt at the limit and was riding close to my FTP. I was however concerned about the run afterwards, not knowing if I have enough energy left if I go all out.
                So I finished the bike and went back to the transition area. Lost a couple of seconds orienting myself where I need to rack the bike again. Quickly grabbed my hat and running shoes and went off for the run.
                I have some experience in running so I felt comfortable. I had enough energy and was quickly overtaking other athletes, running at around my threshold pace. After 2k I felt great I went a little faster, finishing in 18:18. I could have ran faster but was happy to finish and grateful for that experience.
                I learned a lot and know now where to improve. Firstly swimming. I need to find a way to relax and get faster. Secondly transitions. Optimise the setup to not lose too much time. I was one of the slowest in transition.

                Anyways, I am happy and enjoyed it a lot. It is such a great sport and community and I am hungry for more. Next up, Ironman 70.3. and yes, I will finish!

                Some pictures that my coach took, more to follow when I get the official ones.

                And as we speak, sitting on the indoor trainer writing this, to get a 2h recovery ride in before work.

                IMG_4696.jpeg
                IMG_4700.jpeg
                IMG_4704.jpeg

                last edited by Dmart JunkPantsJ goosehdG 2 Replies Last reply Reply Quote 7
                • DmartD
                  Dmart
                  啓蒙家
                  Joined:

                  @Nik The bike is an absolute rocket. I am so much in love with it!

                  last edited by 1 Reply Last reply Reply Quote 1
                  • NikN
                    Nik
                    Raw and Unwashed
                    Joined:

                    You smashed your first race well done that’s a great achievement. Getting back to crawl after losing it is very hard, so well done in that especially. All your hard work is paying off. Bet you’ll enjoy that 70.3.

                    last edited by 1 Reply Last reply Reply Quote 1
                    • GilesG
                      Giles
                      IHUK Crew
                      Joined:

                      Many congratulations. I have never had any ambition to do anything like that, but I loved your post - thank you.

                      "OK face up to it - you're useless but generally pretty honest and straightforward . . . it's a rare combination of qualities that I have come to admire in you" - Geo 2011

                      last edited by 1 Reply Last reply Reply Quote 1
                      • DmartD
                        Dmart
                        啓蒙家
                        Joined:

                        Thank you gentlemen. In fact I really enjoyed the write up. Great chance to reflect, especially as I tend to be quite harsh on myself and struggled with my swim. Re-reading, there is a lot more positive than negative.

                        last edited by goldstone0G 1 Reply Last reply Reply Quote 0
                        • goldstone0G
                          goldstone0
                          Raw and Unwashed
                          @Dmart
                          Joined:

                          @Dmart Nice write up. I started to loathe the swim in races, especially in the longer distances. I've been punched in the water. It's quite unnerving.

                          last edited by goldstone0 DmartD 1 Reply Last reply Reply Quote 0
                          • JunkPantsJ
                            JunkPants
                            Haraki san Student
                            @Dmart
                            Joined:

                            @Dmart Enjoyable report, thank you. Nice going, and good luck on the next one!

                            last edited by 1 Reply Last reply Reply Quote 1
                            • goosehdG
                              goosehd
                              Mod Squad
                              @Dmart
                              Joined:

                              @Dmart Outstanding in all aspects (performance, write up, and pictures). Will be eagerly looking for more training and competition stories from you.

                              You guys inspire me and I thank you for it!! 🙏

                              "I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)

                              last edited by 1 Reply Last reply Reply Quote 1
                              • DmartD
                                Dmart
                                啓蒙家
                                @goldstone0
                                Joined:

                                @goldstone0 yea, people grabbing for your feet, punching you. It sucks and gets you out of rhythm especially if you are not a good experienced swimmer.

                                last edited by 1 Reply Last reply Reply Quote 0
                                • DmartD
                                  Dmart
                                  啓蒙家
                                  Joined:

                                  Some more pics

                                  17944750_orig.jpg
                                  17941802_orig.jpg
                                  17946381_orig.jpg

                                  last edited by 1 Reply Last reply Reply Quote 4
                                  • DmartD
                                    Dmart
                                    啓蒙家
                                    Joined:

                                    I will be running IM70.3 Mallorca next year an IM Italy Emilia-Romagna, long distance. Just in case someone plans to race there as well.

                                    last edited by goosehdG 1 Reply Last reply Reply Quote 2
                                    • goosehdG
                                      goosehd
                                      Mod Squad
                                      @Dmart
                                      Joined:

                                      @Dmart Exciting news and keep us updated on how training/progress is going. I use you guys for motivation for the days where I don't want to run 🙂

                                      "I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)

                                      last edited by goosehd 1 Reply Last reply Reply Quote 1
                                      • DmartD
                                        Dmart
                                        啓蒙家
                                        Joined:

                                        Currently averaging 20-25h/week but this won’t be sustainable forever. Right now I have the possibility to really get in on high volume but this will most likely average on 15h/week which is still a lot for me juggling with work and wife.

                                        last edited by 1 Reply Last reply Reply Quote 2
                                        • NikN
                                          Nik
                                          Raw and Unwashed
                                          Joined:

                                          How’s the speedmax @Dmart you dialled in with a comfortable position to put out big power? All that training volume must have you pretty strong, and tired?

                                          last edited by 1 Reply Last reply Reply Quote 0
                                          • DmartD
                                            Dmart
                                            啓蒙家
                                            Joined:

                                            Rather tired than strong hahaha. I had a great bike fit and got closed arm cups for comfort. I may extend the reach a tiny bit for next year as I am more comfortable now. How about you @Nik Any races planned?

                                            last edited by NikN 1 Reply Last reply Reply Quote 0
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