Latest posts by HarryD

08/01/2018 at 17:10
Go & see a physio. The knee is too complex to chance on even the most learned forum. Ask around at your local tri or run club for recommendations see conversation
21/12/2017 at 14:42
I like no. 11. However, hope its OK cleaning my teeth more than twice a week but don't expect to take 15min each time.

Me thinks the article is a bit of a 'cut and shunt' job. Not ideal for a car repair either see conversation
21/12/2017 at 10:25
Could try the club run Cleveland Steelman at a reasonable ??50 see conversation
22/11/2017 at 13:31
Just to clarify. If you build a buffer into your race day pacing plan that is good. If on the day you are feeling good early on trying to build an extra buffer can be disastrous. see conversation
20/11/2017 at 15:43
TJ2, really like your approach.

If you are active, healthy and not carrying too much weight why not consider doing the same training as for your half IM then on race day just pace it. This approach may lead to quite a struggle on the day but your training will be fun. No deep tiredness, low risk of injuries and fresh for every session.

Consider you have 17 hours. 2 hours for the swim (3:10 per 100m is pretty sedate). If you can't walk/jog a marathon in 5 hours I'd want to see a note from your doctor as to why not. This leaves you with 10 hours for 180km on the bike. Come on, 18kmph, can you actually go that slowly? Really? You will need to master the pacing (no trying to build a time buffer on the day), learn how not to push into the red at any time, have a decent feeding strategy and learn when to drink (none of this drink & drink again nonsense). Have a plan and keep to it.

Hope this helps see conversation
18/11/2017 at 10:08
Suz, there are many does & don'ts but they come with so many caveats which mean you need to take your own circumstances into account.

Research has clearly shown that elite athletes (i.e those doing endurance sports) train about 80% endurance and 20% high intensity. However, most of these athletes don't hold down a full time job whereas age groupers do. One thing of benefit to all is either having a day off (novice) or an easy day once per week and making one in four weeks easier to allow your body to recover. Don't know your age but over 45 it may be worth having five easy days after 16 full ones. Also when you get over 45 you should be doing more intense workouts anyway.

Are you doing too many hard sessions? If you can sustain this training then the answer is probably no. If you are run down, liable to colds and injuries the answer is probably yes. If you can sustain the training your performances should improve. These can be measured by time trials at the end of your recover week; a Parkrun, 400m swim and a 10km bike. Make the routes the same. If you improve over the winter months good, if you stagnate or slow bad.

If it works for you as a winter programme thats brilliant. If you are targeting a big race then you probably need to have a word with a tri coach to focus your training once winter draws to a close.

Cheers, HarryD see conversation
16/11/2017 at 11:21
Humberto, interesting topic. Sadly sports scientists very rarely study anyone over 40 years old so don't expect anything definitive from that direction

If you are in the healthy BMI range then the % of body fat wont really affect swim or bike performance. Excess weight will slow running though. Generally elite male athletes will get down to 6% for the big races but allow it to rise at other times. Long term lower than 10-12% is not good for anyone. Females will generally have higher numbers.

What is far more important is how much lean tissue you have, how much of it is muscle and how much power it can produce to propel you forward.

One way to find your optimum racing body fat is to gradually reduce it while maintaining muscle mass and monitor your running performance with say fortnightly repeatable Parkruns. Expect your run times to decrease as your body fat reduces but there will come a point where the performance improvement stop and actually reverse. Too lean is not good. That improvement plateau should be your optimum body fat level. Clearly this assumes you fat levels are high and it may be the case you need to put on a bit of weight. see conversation
01/11/2017 at 16:49
Sounds a good all round suggestion to me see conversation
13/10/2017 at 17:29
Consider one of the stubby aero helmets such as Giro Aerohead or Air Attack

As to wheels have a look at the Kronostock deep section carbon clinchers. Got some this summer and they seem to do the job see conversation
12/10/2017 at 11:33
Stephen, whats wrong with your old bike? Age is irrelevant as long as its looked after and to a large extent so is weight.

I'd strongly suggest upgrading the wheels on your existing bike to something like Shamals or Ksyriums. These will make a big difference. Really. Make sure the wheel can take the cassette from your existing bike as well as a 10 and 11 speed one to future proof them. Spend you ??1500 to ??2000 on a new bike and you'll most likely need to upgrade the wheels get get a step up in performance anyway

This will leave over a grand left to buy something like a Boardman Team TT. And of course you can use above road race wheels on it. The difference between a ??1k and a ??3k bike is generally negligible. see conversation

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