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    Triathlon

    Hobbies and Pastimes
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    • 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
                                  • NikN
                                    Nik
                                    Raw and Unwashed
                                    @Dmart
                                    Joined:

                                    @Dmart What will your goal be for the Italy IM?
                                    No triathlons for me anytime soon, after getting 5th out of 252 runners in my last 100 mile ultra, I want to stick with that and see how well I can do

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

                                      @Nik Makes totally sense and seems like that’s your thing. Since I’ll be my first long distance I want to finish first and ideally below 11h.

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

                                        That's a good goal. With flat courses on bike and run you should be able to hold some good pace, although September might be hotter than they are predicting. I think when I come back to IM I might try Copenhagen. Vichy was a tough course, I'd like something a bit faster for my next one.

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

                                          @Nik Italy looks like an easier course. Certainly flat bike and run. My only concern is that the water could be too warm for wetsuit. This would kill me haha.

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

                                            Yeah I had to swim Vichy without wetsuit. Pretty slow.

                                            last edited by DmartD 1 Reply Last reply Reply Quote 0
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