Training Archive: apope

Cycling (Teak place) 2:08:00 [3] 31.95 km (4:00 / km)
shoes: Olympic MTB shoes

Av 15.38 Max 41.1
Most of the black route at Teak Place. The mud caused some problems. Its a challenging route!

Swim 30:00 [3] 1.5 km (20:00 / km)

500m warmup, 10 * 50 on, 50 off. On was 55-58sec, off 59-62sec

Paddle 53:00 [3] 9.6 km (5:31 / km)
shoes: K2 Accord

3 long laps of the Germ with Lisa. They were preparing for the VLC sprint regatta

General fitness (Circuits) 30:00 [3]
shoes: Salomon XA Pro

Circuits designed by Sarah on the Jeppe Girls fields.

Run warm up/down 20:00 [3] 3.33 km (6:00 / km)
shoes: Salomon XA Pro

There and back

Cycling (Groenkloof) 1:08:00 [3] 20 km (3:24 / km)
shoes: Olympic MTB shoes

Ave 18.8 Max 48
A trip to Pretoria to sort out my passport. Good excuse to hit Groenkloof. Got quite muddy

Paddle 54:00 [3] 8.8 km (6:08 / km)
shoes: K2 Accord

4 laps with Mike, 1 in the Javelin, 3 with Jane

Note

Ironman 70.3
Total time of 5h28m32s. 18th in 20-24 males. I'm happy considering the lack of specific training, the 'budget' bicycle and no wetsuit.
I now have sore legs and a silly tan.
And room to improve: 5 min on the swim with some technique, training and a suit. 20 maybe on the bike with unlimited money and some better training. And easily 5 on the run with more experience and better sugar control. Under 5 hours one day?

Swim race 37:22 [4] 1.9 km (19:40 / km)

The wind changed and it was much warmer than the past 2 days. I didn't flinch when I got in. I started at the back of the 500+ pack. Fair swells. Swam strongly to be on the beach in 37:22. I really doubt the course was actually 1.9km.
Quite a long run up the hill to transition. Out transition in 43:16. My calves were cramping on the run up the hill, so I thought it was going to be a long day

Cycling race 2:53:00 [5] 91.7 km (1:53 / km)
shoes: Shimano SH-R047

Ave 31.8 Max 62
Awesome cycle. It is a monster route out and the downhills on the way back were affected by the headwind. My calves were in a constant state of almost cramping but they stayed in the game.
I probably enjoyed it so much because I made lots of really expensive bikes look silly. I was hurting them on the uphills but some of them came back at me on the downhills into the headwind where the aero stuff helped.

Run race 1:48:29 [4] 21.1 km (5:08 / km) vdot: 41.0
shoes: Nike Pegasus 07

Feeling good off the bike. Was aiming for a 1h45 so I was looking to bang out 5:00 splits the whole way. Made 13km in 62-ish so I had a 3 min buffer.
My mistake was nutrition and not managing my sugar well enough. I was well fed after the bike and had 3 small cups of coke at 3 water stations. I started to feel a bit weird so I thought I had high blood sugar. It wasn't the usual low feeling. So I didn't eat for about 10km while trying to think it through. Started to feel horrible at 14km and decided that I would have a gel and see if I improved. Nothing noticeable until the last 2km. I crawled 15-19km and lost about 5min I think. I was still thinking I had really high sugar that was the problem. The gel must have kicked in and I moved well over the last 2km to crack 5h30.
Sugar was 3.6 when I got my tester. So definitely low. I need to avoid coke and stick to my own stuff.

C • Sugar 2