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stone

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stone last won the day on March 13 2017

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About stone

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  • Year of first Tri race?
    2014

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  1. Post IMNZ injury update

    So I've just found out the fallout from doing IMNZ with what I thought was a dodgy glute and getting a cortisone shot to get me through the race. For those that don't recall, I injured my 'glute' on my last long run two weeks before race day, didn't run at all for the two weeks leading up to the race, got a cortisone shot, did/finished the race, and have not run or ridden since. My 'glute' has become increasingly sore, can't even sit down at work for more than 20 min without getting a sharp stabbing pain the radiated down my hamstring. Anyway, MRI done, diagnosis is a torn hamstring tendon and high hamstring tendinopathy with a good measure of bone bruising to go with it. Very nearly tore the whole tendon off the bone, doc says he's amazed I was able to complete the ride/run in NZ. Minimum of 3 months rehab, with then potential of PRP injections and maybe even surgery if all else fails. Definitely a massive low point in my entire tri journey, to the point I'm thinking of just throwing in the towel for ever. I can't see myself coming back from this. Don't know if I'm up for flogging myself again for years to end up damaging my body this badly.
  2. You need to run more. Try and run 5-6 times a week, all easy. For your goals you need no intensity on the run whatsoever. Google the BarryP program and follow that. Your bike is ok, keep doing what you were doing. Swim needs work, if you're going to swim twice a week I would listen to the Tower26 podcast. Also use the workouts they give in there. I went from swimming 4 times a week at one pace, to two times per week following their workouts and went from a 35 min to a 32 min 70.3 swim
  3. Why do you/don't you wear Hoka's?

    That's like comparing apples with oranges. There is nothing mushy about the Clifton 3. Not sure what that is relevant to. The OP asked if we'd tried Hoka's and gone to something else, why? I think my post is pretty succinct. I didn't like how the 1 felt, way too mushy, the shoes I've switched too are still cushioned but far more responsive even with the higher weight. Re. the Clifton 3, I wouldn't know because I've never worn them. But I'd suspect that it's still going to be less responsive than something with boost foam. If I wanted to compare a race shoe with boost foam to the race shoe in the Hoka line up (Clifton), then I'd reference the adios zero. Completely different shoes, and I'd much prefer the adios. It's a personal preference thing. Maximal cushion is not my thing, just like it's not the thing for lots of other people as well.
  4. Recommendations for racing flats

    I use the Lunaracer 3 for anything sprint to 70.3. You'll find they have a fair bit of cushioning and are quite light, they're a great shoe
  5. Long Course Nutrition

    Nope drinking just the one bottle concentrated, no extra water required. I find the Vitargo is great on my stomach, never had an issue
  6. Long Course Nutrition

    All liquid for me in a 70.3. Here's what I have: Night before: chicken parma with chips Breakfast: bowl of granola 30 min Pre race: 1 scoop waxy maise starch Bike: Start of bike I take 3 1st Endurance pre-race caps, then 1 800ml custom bottle (3 scoops Vitargo, 5g glutamine, 5g bcaa's, 2 wiggle electrolyte tabs). Run: Flat cola/red bull where needed, but mainly water. I don't really need any calories on the run ETA: the chicken parma is a non negotiable for me, I won't do a race I have to travel to if I can't get a chicken parma the night before the race!
  7. Superleague Triathlon LIVE

    From memory wasn't Bozzone an ex ITU guy? Not sure about McMahon though. Would've been great to see Frodeno in this, just to see how he stacks up against the ITU guys now the switch to long course. Without a doubt this is suited to fast running ITU athletes though Perhaps next race, the ITT on the bike should be around an hour in length, that would sort a few people out!
  8. IM time predictor

    Short answer, who knows. Times are so course and conditions dependent. Longer answer that can put you in the ball park I think: Swim: Use this page http://www.arhy.org/swim-predict Bike: Use Best Bike Split, it's amazingly accurate for me Run: Use this chart http://1.bp.blogspot.com/-E7EjNkarI90/U7snj5Qv_6I/AAAAAAAAFXw/7x9MLs8iBdg/s1600/VDOTTriatlon.jpg
  9. Haunted Tyre

    Could be a silly question, but do they look like pinch flats? Only thing other than a rogue metal shaving inside the rim
  10. IM Australia Race Schedule

    Ok my last comment on this matter, but yes all of the above! I am mediocre in my eyes! Haha I should clarify, it probably comes across as if I have a problem with people finishing in 16-17 hours when they could go a lot quicker. I actually don't, if that's their thing then best of luck to them. What I'm trying to say is I don't understand it, and that it's not for me.
  11. IM Australia Race Schedule

    I don't find my view elitist, I'm not at the pointy end of the field. But when I decided three years ago that I wanted to start doing IM I decided that if I was going to spend the amount of time away from family and friends training, and money entering and on equipment, pools, etc then I was going to do it properly and commit. I entered sprints first, then went up to 70.3's, then only when I and my family was ready for the commitment required in training and life sacrifices did I commit to IM. I also don't think I'm mocking people. I think what I am doing is saying I don't applaud mediocrity, it may sound harsh but that's who I am. Yes I do think there are outliers who have overcome significant handicaps such as age, medical conditions etc that have given their all in training and the race who finish close to the 17 hour mark and I applaud those people. But I just don't get it when people make a big commitment, then settle for mediocre results. Doesn't matter if it's in sport, work or family/personal life, I'm a big believer in doing things properly and pushing yourself, not just cruising through. I guess the irony is, that I still view myself as mediocre as well. I think that's hallmark type A personality?
  12. IM Australia Race Schedule

    I had written a post re. the 17 hour cut off but ok reading it after I posted I decided I didn't need to be an A-hole so deleted it. I'm happy to agree people's goals are individual, I guess from my perspective even though I'm relatively new in the triathlon thing, I'd like to see people take Ironman semi-seriously rather than just tick off a bucket list item with the minimum required input. I figure that's what 70.3's are better suited for
  13. IM Australia Race Schedule

    Actually I'd disagree, the people finishing close to 17 hours don't train as hard as those finishing in the 13 hour range. Nor do many of them eat (in terms of nutrition) as well as those in the 13 hour range. I think if people are going to rely on the whole genetics argument as to why they can't finish an IM under 15 hours they are absolutely kidding themselves. Genetics play a role at the other end of the race, but not at the 15 hour mark. I'd be very surprised if you could show me someone who has trained consistently at 10+ hours a week for 2-3 years, and who eats well enough to maintain a good body composition, and that person can't break 15 hours. The ones that can't either don't train consistently over time, or eat very poorly. But usually a combination of both.
  14. #IMNZ

    Just posted my race report over in the race reports section for those interested
  15. IM NZ 2017 - My first full!

    It's taken me a little while to get to writing a race report, busy doing lost of family stuff after the race so it's actually nice to get back to work and relax a little! Haha Apologies in advance for the length, but you'll have to indulge me at least this once as I'm still pretty excitided/on a high after an amazing day. Race Lead Up I had a reasonable winter of training, hitting some reasonable consistency at around 8-10 hours a week with the odd week or two reduced due to illness. I completed Challenge Shepparton in 4:44 which was a 5 minute PB over the previous year. Stupidly in race week at Shepparton I had decided to do some 100m run throughs on the track the week of the race during taper and pulled my hamstring. I decided to race Shepparton with the injury, and as a result did some further damage. This injury took about 6 weeks to heal up, meaning very limited or no running for 4-6 weeks post Shepparton and a reduced bike volume. In total I averaged 9h 42min per week during the period after Shepparton to the week before race week, my biggest week was 15h 51min 8 weeks out from race day, weeks 4 and 6 out from race day were also in the 15 hour bucket. Two weeks out from race day and after I finished my last long run I ended up with quite severe pain in my right glute. I saw multiple doctors and ended up getting a cortisone shot in my glute the Monday afternoon of race week before flying out Tuesday morning. So no running whatsoever for the two weeks leading up to the race. Race morning I had a pretty good sleep, only woke up once to go to the toilet at about 2am. Woke up at around 4.15 and I could hear the wind howling. Got down to transition and it was really blowing. After getting suited up headed down to the water and there were small breakers on the beach, and you could see the chop out deeper form the water’s edge. Swim – 1:12 On Thursday morning I went out and did a swim of the complete swim course solo in calmer conditions and swam 1:06, so I was hoping to go a touch quicker race day with some drafting, but the weather gods were to have none of that. Being my first IM, and of course NZ being one of the very few (maybe even only aside from Kona?) that still has a mass start, I wanted to get the full IM experience and placed myself probably 1/3 of the way to the front, right in the middle of the pack. The cannon went off and we started swimming, there was quite a bit of contact for the first 500m or so. I swam over the top of a few slower swimmers that placed themselves right at the start, and had it paid back to me by a couple of guys that did the same to me from behind. There were also people crashing into me from the swell, where a wave would pick them up and throw them into my side. After 500m or so I found a nice set of feet and followed them all the way to the turn. Turning right, and wow. It actually felt like I was swimming uphill heading straight into the oncoming chop. That 50m segment felt like to took 5 minutes! Made the turn from home and again found a good set of feet, through sighting they were starting to go off course, so I left those feet and swam 500m or so by myself in a straight line then found some more feet which I followed all the way to the finish. I swam pretty straight the whole course and was happy with how I sighted. The conditions were definitely tough, but I really enjoyed the swim. Bike – 5:43 I had trained to try and hold an AP of 170w for the whole of the bike leg which I was pretty confident of doing, and knew that it was a pretty conservative number as I wanted to still be riding strong on the last segment back to Taupo as well as be in a good enough position to put together a decent marathon (by my standards anyway!). The conditions were as most people have already talked about, that wind was tough, but not that bad I didn't think. I’d have to say that aside from seeing a group of about 4 guys rolling turns in a pace line ahead of me get busted for drafting, and dropping a whole packet of shot blocks (damn!) by accident, the bike was rather uneventful. I found the surface actually quite good, I don’t know why everyone complains about how rough it is. I didn’t have any issues whatsoever. My only issue was that for some reason I could not get my heart rate down, on to the bike out of T1 I was at 160bpm which is pretty standard for me. In training I was holding 170w with a HR around 128-132bpm. An hour into the bike and my heart rate still hadn’t dropped below 150bpm which is not normal, even in a Half IM I sit low 140’s usually. I decided to trust the power I had been training at and focus more on RPE, which still felt easy through the whole first 90km. I made the turn for home back to Taupo for the last time and still felt good. I lifted the RPE and power a touch and started to pass a significant number of people. It became apparent that there might have been a few people who got a little carried away and overbiked the first part of the bike, there were a few people I passed really in the hurt box on that last segment. I actually averaged a higher AP and average speed the second time back to Taupo as I did the first which I was really happy with. Run – 3:55 My number one objective for my first IM was the enjoy the day, the second objective was to not walk the last half of the marathon. I had made a deal with myself before the race that there was to be no walking except at every aid station. My plan was to walk each aid station for 10 seconds, take on fluids/nutrition, then get running again quickly. I set out at a conservative pace on the run, which had been my mantra all day. I had heard that the best thing to do was be patient until the 32km mark of the run, so ‘be patient’ was something I kept telling myself all bike and majority of the run. First lap of the run felt pretty good, well as good as it could after just riding for 180km anyway. I found a good rhythm, and the km’s started ticking off one after the other. The whole first lap I was just soaking in the atmosphere and crowd which was amazing. Second lap and still feeling pretty good, I hit the first main climb on the run and started to feel some hurt. I kept on rolling at the same effort level but within the space of a few km’s it started to get really hard. I kept telling myself the deal I had made myself when I kept wanting to stop and walk, but instead just tried to block out the pain and kept running to each aid station. At about the 20km mark I started to get into a really dark/hard place mentally but just pushed on. It’s probably not the most advised strategy, but there was an ‘unofficial’ aid station some guys had set up halfway around the run course with a couple of chairs and a table with a few beers on it. The aid station before the ‘unofficial’ aid station I kept a cup with me. I ran up to the aid station with the beer, sat myself down in a chair and the boys poured me a beer in my cup to some pretty loud cheers and celebrating! They all huddled in for a group photo as a drank the beer, then a couple of minutes later I got up and kept going, again to a big cheer! I have to say from a mental standpoint that really helped! I got running again, found a rhythm to close out the second lap. The last lap started and I was hurting. I kept plugging away, and eventually got to the 32km mark and I don’t know what happened, but all of a sudden my legs came good. I told myself only 10k to go, I’ve done that so many times before, I’ve got this! Somehow I was able to up the pace, and the last 10km was almost as quick as my first 10km of the marathon. I was so happy to be able to finish this race strong, I soaked up the atmosphere on the way home, people on the side yelling all sorts of congratulations etc, what an amazing feeling. I hit the red carpet and my wife, daughter and a friend that came over to watch cheering from behind the fence. I high fived them on the way passed and crossed the finish line completely spent. A couple of volunteers had to hold me up as I walked over to the tent to recover. Finish – 11:03 (the beer might have cost me going sub 11!) Post-Race For the first couple of hours after the race: ‘I’m never doing that again, I’m done’. From the day after the race to now: how about IM Australia in May 2018!
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