Ironman Lanzarote 2013 (3rd weekend in May?)

Entries Open 19th May 2012?

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Iron Pingu    pirate
27/04/2013 at 15:15


Symes    pirate
27/04/2013 at 16:06
Iron Pingu wrote (see)

You had hailstones today?! 




Sadly, yes, a few showers then a full on storm, bloody frozen by the end of it, bring on 30C +

Edited: 27/04/2013 at 16:07
seren nos    pirate
27/04/2013 at 16:07

for once its sunny in south wales..............windy but sunny


27/04/2013 at 16:52

Pingu - did you realise that was me near St Briavals?


what are the chances of just bumping into someone during your long bike? 

M...eldy    pirate
27/04/2013 at 18:38

We are almost certain to bump into Alan tomorrow .... Several times

Iron Pingu    pirate
27/04/2013 at 18:38

Hey Mouse, I heard you shout me and wasn't sure if it was you or Seren!  Did you have a good bike, bit windy out today!  I know, what were the chance of being on the same route, lol

M...eldy    pirate
28/04/2013 at 18:17

Thats it .. last long ride done
The next time I see '85 miles' on the clock it will be a lot fecking warmer  

Rafiki    pirate
28/04/2013 at 20:55

One more long ride next week me thinks!

Couple of questions:

Any problems taking CO2 canisters in my hold luggage??

And, are people taking any salt supplements for race day?

M...eldy    pirate
28/04/2013 at 20:56

Yes and possibly 

Rafiki    pirate
28/04/2013 at 21:02

helpful as ever M..eldy

29/04/2013 at 09:46

Rafi, I would check the CO2 canister thing but I have indeed heard it may be an issue. I will definitely be using my salt supplement on race day. I would even if it was not an uber hot day.

Regarding TAPER, I do a 2 week taper only which makes special sense in the absence of hardcore peak training that with work and life in the way. I have a 4h ride planned for the Early May Holiday on the 5th.

I hope to have a good week now and have a mini peak for race day. This time in 2 weeks we will be ... who knows

29/04/2013 at 10:01

Rafi, the CO2 canisters are definitely on the banned list, but it really depends on whether anyone checks.  I do recall one story of people travelling to an IM (I think in the US) and when unpacking bags finding no canisters and a warning note from 'whoever' saying they had removed said canisters.

I won't be using salt supplements but will be relying on the electrolytes in the 'iso' (even though the latest thinking is that they are entirely superfluous). 

Like Hokori I'm planning a two week taper to compensate (I know, I know) for low bike mileage.

Rafiki    pirate
29/04/2013 at 10:17

Cheers - so are people  relying on old fashion methods of using pumps in the case of punctures then??

29/04/2013 at 10:21

I'm planning on picking up some canisters from the expo and then throwing them away post event.  There's normally some sort of on-course bike support, but I can't recollect reading anything about what they have in place for Lanza.

29/04/2013 at 10:37

Hokori - a 4 hr ride IS the first ride of the taper. (Having ridden for 6+ hrs the last 3 weekends.)

Raf - when I went to camp earlier this year I waded through pages and pages on the internet of EasyJet's precise terms and conditions for flight and couldn't really make sense of what it was saying when looking at different types of cannister.  I honestly think their conditions contradicted themselves when compared with the more general page.  Ultimately, I think they are prohibited. You could take a chance and pack them somewhere obvious, in case the luggage handlers want to take them out.

Edited: 29/04/2013 at 10:42
29/04/2013 at 10:41

Mouse, agreed. My coach has however entirely modified that and now defines a taper as a total break post period with gradually rebuilding up to Race Day.

I can share my taper structure if you guys want a look!

29/04/2013 at 10:43

I don't understand what a 'total break post period' means? 

Iron Pingu    pirate
29/04/2013 at 11:01

I think I'll just buy the canisters out there .. not that I've ever got one to work .. but it's nice to have them anyway


Now we're in the taper period, the last few months seem to have gone so fast!

29/04/2013 at 13:21
M..o.use wrote (see)

I don't understand what a 'total break post period' means? 

Yes, what he wants me to do now is that right after the last peak week, training drops to the ground, not gradually, and then picks a bit towards the race, lowers again and then you swim 1.9k 2 days before and bike run a little the day before.

In many training structures this looks a lot like a gradual decrease but not in mine. I follow a structure with several Highs and Lows during the week.

Swim Bike Run Monday (3.5h)
Weights Walk Bike Tuesday (2.5h)
Swim Long Run Wednesday (3h)
Weights Walk Bike Thursday (2.5h)
Swim Bike Run Friday (3h)
Long Bike Short Run Brick Saturday or Sunday (6h)

So my taper follows a complete different structure. Please note that the times in brackets were best case scenario (peak phase) and I have only managed this once in the entire macrocycle, and it was during the first build week and at 70% weighted values.

I have averaged only around 10h a week during my past 4 weeks which put a dent in my preparation but things got in the way. Instead of what was or could, I will focus on what is and just focus on the moment. I do have however, one last week of good training until I start my taper.

Edited: 29/04/2013 at 13:22
M...eldy    pirate
29/04/2013 at 18:32

Blimey Hokori ... what happened to swim a bit, run a bit, bike a lot ?   
I'd need one day a week to learn what I was doing  

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