IronMan Wales 2016

PSM1

Are these pool swims or open water? How was your swimming before? OK I assume. If so then do not panic and just put it down to 2 bad sessions.

p9ul

Pool swims. Hopefully starting with lake swims this week, a perk of living in The Lake District!

PSM1

Wetsuit will make it easier anyway. You will be fine in 4 weeks. I have a half in 3 weeks time on 5th.

Dizzle77

Not posted in this section for a little while. Not quite Ironman, but first Sprint Tri of the year coming up on Sunday.

Training been going really well up until week 11. Did a local 10k race, set a PB which was great, so had 3 days rest. Had an intense bicycle session then the following day I woke up with a sore left knee and some swelling. I treated it with some RICE and rested over the weekend, but last Monday I had a light run and it flared up again. Not done much since aside from a swim yesterday, but it seems to be improving. The pain seems to be on the right of my knee cap.

Anyway, hoping to get in a couple of light sessions this week and also going to be arranging appointment with GP/Physio. Timing couldn't be worse considering race is literally days away.

p9ul

Question regarding fuel stations on bike legs....

The Don Fink book seems to say go with 3 bottles on the bike, but it seems a bit overkill to me, surely 2 is enough if poweraid is handed out at regular intervals.

Is 3 bottles really only for the Elites?

PSM1

I use 2 and works fine for me and most people I know only use 2 so you should be fine as long as you are not racing somewhere very hot.

p9ul

IM Majorca in September.

Seems to be fuel stations every 25 miles roughly, which at my avg pace would about 1hr 30 - 1 hr 45, so going off a bottle of fluid per hour I should be ok.

andyjsg78

I tend to go 2 bottles too, on in between the arms with a straw (in TT position) and one in the normal position. I have been tempted to use the ones behind the seat but not convinced I wouldn't drop it trying to get it in and out. All well and good being aero, but comfort and ease is as important. I dropped my bottle in the half IM in Majorca and had heatstroke.

I am always worried about swimming but just excepted I'm mediocre at it. Ironman at any distance is all about the bike anyway, it's half the race so will always be where I would concentrate my time even though I am weaker at swimming.

PSM1

I would agree with the swim that you are never going to gain much time (or lose much) in that element. As long as you can get around then you will be fine. The difference between a front of the pack swimmer and middle of the pack is only 10-20 minutes or so which is small compared to the rest of the day.
I would disagree a little about it all being about the bike. You can not neglect the bike but I feel it is more about the run. You can lose huge amount of time on the run if you neglect this. Even on shorter middle distances I know several people who I regularly beat who are quicker than me on the swim and bike but can not run so I pass them.

andyjsg78

Fair comment, I think I forget about the run as for half the year I'm primarily a runner so I do 3 sessions a week without really thinking about it.