IronMan Wales 2016

andyjsg78

Peanut butter sarnies worked, did a 10:25 yesterday at Roth - very pleased.

mossym

well done, cracking effort. heard rumours the course was way short though, supposedly some lad did a 7:35 or something

i'm in the last few weeks of hard training, and at this stage the body is calling out "enough enough". sunday afternoon 10 of the previous 48 hours had been spent on the saddle, 4 hours of it over im pace, 45 minutes of it over ftp. legs are toast. as much as i have looked forward to this for the last year i'm almost jealous you've got yours done and dusted. i'm seeing taper as a bigger finish line than the race at this stage

PSM1

Awesome time there Andy, well done. Looked a cracking race.
@mossym : Not long to go now and will be worth it in the end.
My training is starting to ramp up with about 13-14hrs a week at the moment. My coach has also got me doing longer intervals for running too. So had 6x1mile hard efforts last week and 8x5min hard efforts this week. Had a good training day with coach and rest of her athletes although the driest bit was the swim I think!!!!! Although did get to try my new wetsuit out which was super comfortable and gave no restriction at all. Was hold 1:38min per 100m fairly comfortably which would put my at around 1:02hr for the IM swim so would be happy with that.
Got a nice little aquathlon this coming weekend in Monmouth which should be fun (2k river swim and 12k run up the trial alongside the river).

andyjsg78

I only did one long week and a few ten hour weeks in the lead up as I really had VLM and the half ironman in Weymouth as my targeted races this year. I wonder how I would do if I did more than one century (on my road bike) and more than a dozen rides on my TT bike (my Arse isn't thanking me today).

That's great swim times @PSM1, I did a 1:22 which is actually pretty good for me, it was the 5:15 bike that helped me yesterday. Once I had got off the bike and knew sub 10 was a pipe dream I wasn't willing to bury myself on the run so jogged out a 3:35 (whilst walking every aid station to cool myself down).

Dizzle77

Well done @p9ul and @andyjsg78. Both achieved really good times.

Paul - bad luck with the back injury. At least you still managed to complete it, but obviously you could have done without it

PSM1

That is an amazing bike split and that run time is superb for not pushing it!! Looks like a bit of time spent in the pool over the winter will pay dividends for you as the other 2 elements seem pretty sorted. Get someone to look at your technique and then work on improving it will see that time come down I am sure. I have put a lot of time in the pool this year and have probably knocked at least 5s per 100m or more of my swim times in the pool.
I have only run one marathon and that was the Long Course Weekend last year and was 3hr 42mins but not sure I am going to be able to replicate that on IMW after the bike (hoping for around 6:30 on bike so a bit off your bike times). I saw the winner at Roth also got the world record at 7hr 35min which is just nuts (sure he must have missed half the course out!!!!!).

p9ul

Felt the back mostly on the swim - was ok on the bike.... until T2 when I needed to straighten up!!

Today marks the start of week 21 and my 10 week peak phase begins (gulp!)

p9ul

7hr 35m makes me sick - that's quicker than my half-iron time [emoji43]

andyjsg78

Former Olympic champ Jan Frodeno, a new breed of ironman, he just wrecks the competition and will continue to do so until Gomez or Ali Brownlee get a couple of races under their belt.

In theory I should have a great run off the bike as my two standalone marathons are sub 3 (VLM this year I had remains of flu and still did 2:56). I do wonder if I should go to duathlon if I really want to compete. I guess We shall see at Weymouth in September if I really can be competitive at triathlon age group level.

PSM1

That is some good running. With your bike time as well age group qualification for duathlon could be on the cards.