Help me earn / buy / cheat more speed
Discussion
Long and short of it; I have about 7 weeks before a full ironman to increase my average mph.
These are the basic stats from this weekend's half ironman ... 56 Miles 3:47:40 14.76 mph
It wasn't significantly hilly, at all, but where there were ups I was noticeably slower than everyone else around. I was on my 4 year old Triban 5 (off the shelf), and I had a bike fit a couple of weeks ago. I was physically fine when I got to the run, and I have no muscle soreness in the aftermath.
So given these basic parameters, where can I focus my efforts? Obviously I could pedal harder
but I'd rather finish the whole thing than blow up halfway round.
I would be delighted to gain a couple of mph, providing it could be sustained for 7 hours (my self-imposed target for 112 miles).
It looks like I'd gain from some hill work, maybe some funkier wheels (maybe even a different bike ... I could spend upto 2k), and more miles in the saddle. Any tips / hints / cheats?
These are the basic stats from this weekend's half ironman ... 56 Miles 3:47:40 14.76 mph
It wasn't significantly hilly, at all, but where there were ups I was noticeably slower than everyone else around. I was on my 4 year old Triban 5 (off the shelf), and I had a bike fit a couple of weeks ago. I was physically fine when I got to the run, and I have no muscle soreness in the aftermath.
So given these basic parameters, where can I focus my efforts? Obviously I could pedal harder
but I'd rather finish the whole thing than blow up halfway round.I would be delighted to gain a couple of mph, providing it could be sustained for 7 hours (my self-imposed target for 112 miles).
It looks like I'd gain from some hill work, maybe some funkier wheels (maybe even a different bike ... I could spend upto 2k), and more miles in the saddle. Any tips / hints / cheats?
Practise being in an efficient aero position on the tri bars for as long as possible whilst maintaining comfort and pedalling efficiency. This will gain you the most speed short-term.
Do the above on lots of long gentle inclines (3%-5%) for many hours (or equivalent resistance on the turbo). This will build your climbing engine.
Get your nutrition right. It's no good feeling great for the first 4hrs of the bike leg, then falling to bits before you've even started running.
And of course, losing weight will gain you time up the hills.
Do the above on lots of long gentle inclines (3%-5%) for many hours (or equivalent resistance on the turbo). This will build your climbing engine.
Get your nutrition right. It's no good feeling great for the first 4hrs of the bike leg, then falling to bits before you've even started running.
And of course, losing weight will gain you time up the hills.
Was the half the Outlaw Half? That's basically pan-flat bar one short hill. What full IM are you doing as the bike course profile should influence your training.
What IM training plan are you following and how well have you followed it? 7 weeks to go isn't a lot to work with and you should be cautious about any big changes in equipment or approach now.
What IM training plan are you following and how well have you followed it? 7 weeks to go isn't a lot to work with and you should be cautious about any big changes in equipment or approach now.
Get more aero, get rid of baggy clothes, get some tri bars, get lower, get narrower, get rid of bells, reflectors, huge saddle bags, lights etc, then worry about spending lots of money on wheels etc. Good set of GP4000s tyres will also help not only in comfort, but speed along the tarmac.
It was Outlaw half, yes. It's fair to point out I'm just intending on making my way around the Outlaw full within the allotted 17 hours; I did the half in 7, so broadly speaking I feel I'm in a good place.
I reckon I did half of the route on the hoods, half on the drops. I appreciate getting more aero is advantageous but I do struggle to stay on the (clip-on) aero bars. I shall be practicing this. The bike-fit position is a bit different to how I had it, and on the plus side my legs were fine but I did start getting tight around the shoulders at about 50km.
Losing the beer gut is happening, albeit slowly. Nutrition on the day should be fine; I'm used to working out calorie intake/expenditure for my running.
Plan-wise, I was following the Fink intermediate plan. But what with one thing and your mother, the last couple of months training has been hit and miss.
I think I have a reasonable objective in the short time available. Not looking to set any records!
I reckon I did half of the route on the hoods, half on the drops. I appreciate getting more aero is advantageous but I do struggle to stay on the (clip-on) aero bars. I shall be practicing this. The bike-fit position is a bit different to how I had it, and on the plus side my legs were fine but I did start getting tight around the shoulders at about 50km.
Losing the beer gut is happening, albeit slowly. Nutrition on the day should be fine; I'm used to working out calorie intake/expenditure for my running.
Plan-wise, I was following the Fink intermediate plan. But what with one thing and your mother, the last couple of months training has been hit and miss.
I think I have a reasonable objective in the short time available. Not looking to set any records!
okgo said:
You are at what I would imagine is borderline untrained levels
How very dare you! 
But, yes, the reality is I haven't done anything like the amount of time (Fink plan) on the bike as I should've done over the last couple of months.
The last 3 weeks of training have been, each week:
6 x 20min commute runs, approx 3 miles
2 x 1hr swimming pool sessions, approx 1.5miles
1 x 2 hr open water session, approx 2.5miles
3 x 45min bike, on the flat, approx 13miles
Plus the half on Sunday.
Nothing long, or particularly quick, as you can see.
Edited by bigandclever on Tuesday 23 May 14:59
Are you planning on walking or running?
Mate did IM Florida swin in 1hr 5, bike sub 5hrs, then proceeded to injure a calf and have to walk it. This was mainly due to a lack of preparation for the run. So from his experience, don't focus on the bike to the detriment of the run.
I assume you have swum that far before, as he has plenty of stories of people missing the swim cut off!
I may at some point plan to do a IM, but that is with a planned walk. My knees are knackered.
Mate did IM Florida swin in 1hr 5, bike sub 5hrs, then proceeded to injure a calf and have to walk it. This was mainly due to a lack of preparation for the run. So from his experience, don't focus on the bike to the detriment of the run.
I assume you have swum that far before, as he has plenty of stories of people missing the swim cut off!
I may at some point plan to do a IM, but that is with a planned walk. My knees are knackered.
upsidedownmark said:
Forget the bike. Take it easy and let it fall where it will. Being blunt your problem is going to be the last 42k.. You need to be spending hours on your feet..
I've been working on the principle that if I've made it to the run (ie got through the various cutoffs) then I'll have at least 6 1/2 hours to get round (I think it's 10 1/2 hours after starting the swim to get to the start of the run). I can manage that.upsidedownmark said:
Forget the bike. Take it easy and let it fall where it will. Being blunt your problem is going to be the last 42k.. You need to be spending hours on your feet..
Probably right. But Bottrill was nearly 2 hours quicker on the bike split...there is a lot of time to be made there.
Firstly, there are no cheats to completing an Ironman distance race nor in training for one either.
What there is are long swims in the pool working on technique, sighting and endurance, then there's long boring 6 hour rides on a Saturday followed by painful runs off the bike when your body is screaming for a rest and finally there are long 3 - 4 hour runs on a Sunday after a 60 minute 100rpm spin on a stationary trainer and maybe mixed in with some strength and conditioning work, some yoga and some flexibility.
By all means work on your weak spots, but not to the detriment of the other disciplines because you will get found out and your day will unravel pretty fast.
All that said, it's very doable, just don't expect there to be short cuts to the wonderful feeling of crossing the line after running up the magic carpet.
What there is are long swims in the pool working on technique, sighting and endurance, then there's long boring 6 hour rides on a Saturday followed by painful runs off the bike when your body is screaming for a rest and finally there are long 3 - 4 hour runs on a Sunday after a 60 minute 100rpm spin on a stationary trainer and maybe mixed in with some strength and conditioning work, some yoga and some flexibility.
By all means work on your weak spots, but not to the detriment of the other disciplines because you will get found out and your day will unravel pretty fast.
All that said, it's very doable, just don't expect there to be short cuts to the wonderful feeling of crossing the line after running up the magic carpet.
You simply need to up the mileage on both bike and run. It's been a while since I looked at Fink, but you need to be making all of the long z2 rides/runs at this stage and doing some bricks - tbh if you haven't followed it well up to this point ditch it.
Including taper you have 5 to 6 weeks to fit anything in. You've just done nearly 4 hours so go out at the next opportunity and do a 5 hour nonstop ride following your planned nutrition. Then go for a 2 hour run the next day. Then next time do 30 mins more on each. Then do a 2 hour ride and 1 hour run brick. Think along those lines of getting long z2 hours in with nutrition focus and you'll put yourself in a better position.
Anything else you can fit in (on top of the swims) is a bonus.
Don't make drastic changes to equipment. Buying a 2k time trial bike will likely be counterproductive at this stage as your training will be set back by getting used to it. By all means throw minor money at better 25mm tyres, maybe latex inner tubes as these will give minor improvements in rolling resistance and comfort.
I worry if you are relying on adrenaline for the run though. Good luck!
Including taper you have 5 to 6 weeks to fit anything in. You've just done nearly 4 hours so go out at the next opportunity and do a 5 hour nonstop ride following your planned nutrition. Then go for a 2 hour run the next day. Then next time do 30 mins more on each. Then do a 2 hour ride and 1 hour run brick. Think along those lines of getting long z2 hours in with nutrition focus and you'll put yourself in a better position.
Anything else you can fit in (on top of the swims) is a bonus.
Don't make drastic changes to equipment. Buying a 2k time trial bike will likely be counterproductive at this stage as your training will be set back by getting used to it. By all means throw minor money at better 25mm tyres, maybe latex inner tubes as these will give minor improvements in rolling resistance and comfort.
I worry if you are relying on adrenaline for the run though. Good luck!
This is all great stuff. Don't worry, I'm not underestimating any aspect, or trying to 'cheat' my way out of training. I am fully aware I'm not at the pointy end, and I won't be racing, except against the cutoffs.
I didn't mention that I think my overall fitness for an IM in a few weeks is OK. I trained for one in 2014 and got knocked off my bike. Then for one in 2015 and destroyed my shoulder in the swim (!). But, I've trained for a finish for this one since late October; it's unfortunate that life has got in the way in the last couple of months and I felt the impact of that in the half. I still finished in 7 hours, uninjured and feeling fresh. The issue, as I see it, is it would be nice if there were some simple tips (lets not call them cheats) to gain 1 or 2mph on the bike. Then I'd feel better
I didn't mention that I think my overall fitness for an IM in a few weeks is OK. I trained for one in 2014 and got knocked off my bike. Then for one in 2015 and destroyed my shoulder in the swim (!). But, I've trained for a finish for this one since late October; it's unfortunate that life has got in the way in the last couple of months and I felt the impact of that in the half. I still finished in 7 hours, uninjured and feeling fresh. The issue, as I see it, is it would be nice if there were some simple tips (lets not call them cheats) to gain 1 or 2mph on the bike. Then I'd feel better
The cheat to going faster is in your head - if you're doing that sort of speed and feeling ok at the end of a half - then you're not pushing hard enough - at the end you should be lying in a melted sweaty heap.
I reckon as long as you've spent enough time on the bike and on your feet training - then you can actually push pretty hard on the bike (within limits) and still put in a decent run.
I reckon as long as you've spent enough time on the bike and on your feet training - then you can actually push pretty hard on the bike (within limits) and still put in a decent run.
Spend £150 on a proper bike fit, I guarantee you'll be faster, fresher and better able to run off the bike.
Get Retul fitted none of that Specialized Body Geometry nonsense or a step over fit at your local Evans store (mind you Spesh own Retul now)
The Bike Whisperer on Greenham Common Industrial Estate is highly recommended.
Get Retul fitted none of that Specialized Body Geometry nonsense or a step over fit at your local Evans store (mind you Spesh own Retul now)
The Bike Whisperer on Greenham Common Industrial Estate is highly recommended.
Ive got my first full iron distance in 3.5 weeks. The Lakesman being held in Keswick.
I have experimented with some clip on aero bars and i recon I'm actually slower with them on! I can't maintain a straight line and feel too unsteady to pedal full power.
I amm not the most aero either as I'm not that flexible.
Hopefully i should be ok as its relatively flat at 4000ft over 112 miles, well relatively flat to my training rides anyway.
Im no expert but I don't think the OP is doing enough training, no long runs, no long rides.
7 weeks out me and the wife were hitting 13 hrs a week training and currently trying to hit 15 hrs including a 5.5hr ride and a 3 hour run this week.
I have experimented with some clip on aero bars and i recon I'm actually slower with them on! I can't maintain a straight line and feel too unsteady to pedal full power.
I amm not the most aero either as I'm not that flexible.
Hopefully i should be ok as its relatively flat at 4000ft over 112 miles, well relatively flat to my training rides anyway.
Im no expert but I don't think the OP is doing enough training, no long runs, no long rides.
7 weeks out me and the wife were hitting 13 hrs a week training and currently trying to hit 15 hrs including a 5.5hr ride and a 3 hour run this week.
Edited by ED209 on Tuesday 23 May 19:11
Edited by ED209 on Tuesday 23 May 19:14
Gassing Station | Pedal Powered | Top of Page | What's New | My Stuff