Training for a shorter Tri

For those not yet up to IM

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02/09/2013 at 15:30
MrsDigger (aka sicknote) wrote (see)

'Goodboy' - see what I did there 






Yes Mrs D, very good!, I am still stuffing my face with my feet up

Razor51    pirate
02/09/2013 at 17:52

Hi Guys, I ran yesterday or should I say I flew, ran 5.5 miles, avg pace 8'44", I think I'm peaking a bit late so I've entered a local 10 miler in a couple of weeks to see how I get on, also looking for a Duathlon to do. I think I'm going to enter the Manchester marathon in April so that's the winter training sorted.

Well done everyone who raced at the weekend, looking forward to the race reports.

02/09/2013 at 18:02

Well done speedy Razor. The Winter Ballbuster down at Box Hill in Surrey is a tough duathlon if you want a challenge.

I went for a little run as I missed out on Sunday and managed less than 1 mile before needing a walk. Tried a run/walk but that hurt the dodgy hip so walked home.

Swim in the morning and physio in the evening, hope I have not inflicted any lasting damage.

I will do plenty of stretching this evening.



02/09/2013 at 18:17

Steady hope you're OK,

EP hope the knee improves - you do need to get it looked at

Cat - I know what you mean at the weekend there was a lot of creaking on the bike - it might have been me though and not the bike

Weymouth Sprint Tri report coming up - bear with me if I mess it up - first race report (ever)

02/09/2013 at 18:17

Weymouth Sprint Tri Race Report – also known as Wrinkly’s Half Century Challenge.

Registration was between 5:30 and 6:30, and the sprint race started at 8, so I had chance to get up register, amble back to the car, get the kit together, have a coffee and get nervous.  My first ever tri and I didn’t know what I was doing.  Luckily enough there were a few others round me who were on their first and second tri’s as well – so we had a good laugh.  My kids bought me a huge “50 today” badge to wear, I placed it in transition – but didn’t wear it.  For the rest of the morning I was “birthday boy” J.  The weather was perfect, dry and bright with a slight breeze and a sensible temperature – I was feeling good and looking forward to what the morning would bring.


I was nervous about the swim, it was an out and back route of 750m, about 3 times as far as I’ve swum in open water.  But the sun was out, the water was perfectly flat and crystal clear.  I waded out as deep as my knees to check the temp, and that wasn’t bad either.  Then back onto the beach for the final race instructions.  As long as I could finish the swim I would be happy.

Finally we were off, I strolled into the water - I didn’t want to slow anyone down who knew how to swim.  I finally started swimming, I couldn’t get any pull with my left arm, so although it was moving like the right arm I might as well have been swimming side stroke.  I swallowed a couple of mouthfuls of seawater when mis-timing my breathing, but finally got out to the halfway point – I’d now swum further than ever before in open water and still felt OK.  We turned at the buoy and headed back to the beach, either I was weaving or the swimmer in front was (I think it was me) and a couple of times I had to stop my stroke and restart.  About 250m out I got cramp in my left calf – so I tried kicking a few times – I never got used to arms and legs at the same time!  That didn’t help, so once I’d got to where I could put my feet down I started to wade in the water instead of swim – it wasn’t any slower than swimming and eased the cramps a bit. 

Finally I got out of the water and onto the beach and started to run, I glanced back and saw there were still others behind me.  Woop Woop I’m a swimmer J.

Result 750m swim 23:30, 57th place out of 74, nowhere near last it was looking like it was going to be a good day.

02/09/2013 at 18:18

Wrinklys challenge – continued

Into T1, wetsuit off, bike kit on and out of the gate.  I thought I’d done quite well – the results show differently.

Onto the bike leg, the course profile didn’t look as if it was going to be as hilly as Devon, so I was hoping to get a good time.  Anything under an hour would be good.  The first mountain was immediately as soon as we left transition, but at least it meant the legs woke up and we good blast down the hill on the other side.  Through the town and out into the countryside all was well, a slight breeze but nothing too bad, the sun was out and I was just right.  We hit the first real climb, a couple of times I got out of the saddle – but just couldn’t get into a rhythm while standing up.  I decided to sit and grind up the hill while taking the first gel.  I overtook a couple on the first long climb then hit the long downhill.  I was flying down the hill chasing the next one in front of me, finally got past them.  As I went round the next corner a car nosed carefully out of their drive, I swung round them which put me really wide for the next corner.  Halfway round the corner it tightened up, now my line was perfect – thank you car driver J.  Out of the corner and onto the straight, one of the other competitors hadn’t made the corner.  I stopped and we sorted their bike out, as I got back on the guy I’d overtaken earlier shot past – now I had to overtake them again.

Heading from the country back into town, I was overtaken by a mountain bike on an uphill, it took me ages to get back in front – at least it wasn’t the full suspension MTB that was in transition, I had to stay in front of that one on my shiny new bike – no matter what it took!  Through there were four of us swapping places, me dropping back on the ups but gaining on the downs – I have to get better at uphills. Finally into the last big downhill into town and I was breaking away from the other three and just taking the next guy in front.  He suddenly swerved and shouted we’ve missed the turning, we both slowed down and one of the group of four shot past us shouting “straight ahead” I’d lost two places L.  At the bottom of that hill we hit the start/finish mountain, I’d gained one of the two places, but just couldn’t get the other back.  Never mind the time was still good, 53:43 under the hour.

02/09/2013 at 18:19

Wrinklys challenge – continued

Off the bike and into T2, this was going to be easy, rack bike, helmet off, change shoes.  Nope, hit bike on opposite side from me with my rear wheel and knock it off the pole, catch it before it hits the ground or anyone elses bike. Balance two bikes and look helpless, one of the others comes over and helps me – thanks J , re-rack both bikes.  Then do the rest and out for the run.

High hopes for the run, easily my strongest area, my only worry is that I still haven’t tried any brick sessions – I’ve heard about jelly legs so expect the worst.  My target now is 5k run around 8:30 miling, I’d usually do a 5k a bit quicker, but I’ve never tried it after a bike ride or a swim before!

Out onto the bike course and I realise I forgot to have anything to drink, too late now it will have to wait until I get back.  I have a gel in the number belt if I need energy, but if I get thirsty I’m going to struggle.  The course profile looked reasonable, but the bike one did too and they stuck some mountains in while I wasn’t looking so I plan to go steady.  Out onto the road and I can see another runner 200m in front, the chase is on J.

I gradually close them down, no jelly legs so far – this is looking good.  Through a few twisty bits and they’re right in front of me, quick burst of speed for the next straight bit and I’m past.  Round the corner and slow back down to normal pace.  A few corners later I can see another one in front – perfect I always run better with a target in front.  Gradually build the pace up, into some more twisty bits then a hill L I lose the one in front and struggle.  I haven’t got any energy – then I remember the gel, I take it and keep plugging away.  At the top of the hill there’s a water stop – woohoo I hadn’t expected one – two cups of water later I’m off again (I must learn to run and drink from a cup).

I can see another runner in front again – a different one from before, and we’re heading downhill my favourite direction J.  Gradually I close down on him, and the next one in front of him as well.  We turn a left hand corner and there’s that mountain again.  I give up and walk up it – I know that if I run up it I won’t be much quicker but will get more tired.  We get to the top, 200m or so to the line and all downhill.  Sprint finish – especially since there will be people watching J, I take two or three on the downhill and with a  few metres to go there’s one more guy in front.  With a final burst I go past him and cross the line.  5k run 24:10 – I’m still a runner!

Overall I had three main targets for the day, I knew I hadn’t trained well enough and it was my first ever tri.  My first target was to finish (I did), my second target was not to finish last (I didn’t finish last) and my unspoken target was to finish in under 2 hours (I did this one as well 1:47:48).  The only problem with doing so well is that I finished my first ever tri so quickly that Mrs WS wasn’t even at the finish line to see my glorious sprint finish, she was trying to keep both little WSs under control.

I’m hooked, I‘m a triathlete, I’m ready to start winter training so I can beat my PB next season!  Any recommendations for a flat sprint tri in the Southwest early next year?

02/09/2013 at 18:21

OK copy/paste from word doesn't work.  Where you can see J imagine  and it might make a bit more sense


02/09/2013 at 18:28

razor - wow, well done on your running! There will be lots of duathlons - not sure where you are in the country, but most will be listed on the British Triathlon website I think

WS - wow, well done, great report

02/09/2013 at 18:33

Great report Wrinkly Smurf. Looks like the tri bug has bitten.

02/09/2013 at 19:03

Well done Wrinkly Smurf! Excellent reportage and awesome work on the swim my first one earlier in the year it took me 33 mins to do the 750m!  Wish I could do 5 k in under 25 mins

02/09/2013 at 19:10

MrsD - are Digger and Caz signed up for Outlaw yet????

Cortina5    pirate
02/09/2013 at 20:21

Razor - check out the Oulton park duathlon. One every autumn, one every spring.

02/09/2013 at 20:58

Great racing smurf and also well done to all though who supported/raced the WB I'm working my way through the reports on that thread.

Glad you're back to it Cat.

Cycled to the sea on Sunday 45 mile round trip and loved every second.

Grumpy today though, think I'm allergic to work 

02/09/2013 at 21:45

Thanks for the smilies  off to read the WB thread to see how its done now


Cortina5    pirate
02/09/2013 at 21:47

Nice report Wrinkly. Well done and welcome to the mad house.

Hi Eco! Good ride.

8km 'easy' today, though due to tonight's dinner and yesterday's bike it didn't feel too easy. I now have a massive knot in my RH calf. Grrr!

02/09/2013 at 23:14

Nice report Wrinkly and well done, great times! I was wondering what the J meant...

Cake - I guess I'd like something official as a first as no way doing full IM. Though really like the idea of the DIY half.

So, I'm kind of homeless in my work town atm which means living mon-thu at friend's spare room. Got a push bike,a pannier, a rucksack, running and swimming gear with me. So 14 miles biking today, to work, to the pool and back 'home'. And a first swim in fricking ages!! No lanes in pool and quite a few kids. Didn't really feel like continious swim so did 10x 100m, still bs, will start lessons in Southampton when I'm there full time,which is end of this month as notice handed in today. 

03/09/2013 at 06:32

Good racing wrinkly smurf and a great report. 

I was out roaming in the gloaming last night, a hard cycle followed by a short run. The main problem of cycling at dusk is the number of bugs I ate! And those bits under the trees were properly dark.

Still, its good to do a brick session now and again.

Cake    pirate
03/09/2013 at 12:59

 Wrinkly Smurf Brilliant mate well done!!!!

Miksa if you do a HIM you might like the DIY anyway even if you don't race it you will still have a laugh. Lee the pea might be going next year and if you know her would be worth being checky and asking for a lift because she's near where your moving to. Worst she can say is no I'm not going.

03/09/2013 at 18:37

turbo this morning and gym this afternoon. I am shattered though, not sure if I will manage to get up and run tomorrow!!


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