If coming from a running background I can see how that kind of looks after itself for you.
No background per se, started out on bike about the same time (5-6 years ago), just after joining a running club and spending the winter training for VLM it's become very much habit. I very much enjoy cycling in the summer and running in the winter, when in reality I would probably be a better triathlete if I trained through all year round. But where's the fun in that? data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Half iron race on last Sunday. Swim and bike went well and felt strong starting the run. Started a little fast but realized it on the first km so dropped pace a bit. Felt comfortable until about the 16km mark when the wheels started to fall off. Managed to keep running but pace dropped by about 10-20s per km and quads where starting to get crampy. Finished in a reasonable time in the end (1:42) but concerned for Ironman since it will be a very long 25km if it happens then!!!
I'd snap your arm off if you offered me a 1.42 for a 1/2 marathon - I had my first run at that distance a couple of weeks back and clocked a 2.22. I'm aiming for 7m km's - so owt under 2.30 for the run leg will see me happy. (I can normally keep to 6minute k's OK)
I did do a bit of a hilly run though - 3x short but savage climbs, the last one with 6km to go really made me suffer.
Overall I didn't feel too bad doing it - but it certainly made me realise about the value of nutrition - an important lesson learned for Staffs this weekend!
Good luck with Staffs this weekend. I have a friend doing it as well and looks like a nice course.
Nutrition is vital for this kind of distance and make sure you fuel and hydrate well on the bike. Aim for around 1g of carb per 1kg of body mass per hour on the bike and take a sip of drink every 10minutes to ensure you take fluids on.
I'm at Staffs too this weekend, I just want to do a good run as have struggled with injury and poor nutrition in the past.
Well, on Saturday night it looked like I was pulling out of Staffs after I hurt my back lifting my daughter over a fence so she could get to the the Iron kids race on time!
Thought "Sod it" and started on Sunday morning anyway, and while it was only slightly uncomfortable on the swim, it was bad on the bike and didn't think I would get as far as the run.
Started with shin splints as soon as I started running but they eased off after I started running in tippy toes so I did manage to finish the day - in 7h 55m 12s.
Dying to do another one now.
Brilliant event despite awful weather on the bike, great camaraderie between all the competitors, good crowds and well organised.
Only criticism - rubbish directions to the event site and T2, they displayed 2 different postcodes and one of them led you a section of the M6 Toll - guess which I picked....
After doing a few IM events this was probably the least well organised one I had done with the silly walk to drop bike off and having to queue for an hour for one of my bags.
The race itself didn't exactly go to plan either as after hanging off the throttle on the bike (although managed to go from 128 in AG to 31 in AG just on the bike leg) so I could do a good run I ended up with stomach issues and had to jog round the half marathon. Ended up with 5:14 and 29th in AG but disappointed as without the stomach pain I would of made top 10. Didn't even feel tired at the end as my HR stayed at about 70% the whole race, so things to think about nutrition wise before Roth in 4 weeks.
What caused the stomach issue, do you know?
I didn't feel great prior to the swim and had a few portaloo visits which I just attributed to nerves.
I was sick to death of"sweet" gels etc by the end, I craved normal food and stuck to coke on the run, then ended up in Burger King afterwards!!
I think a combination of energy bars and energy drink. I am going to go the peanut butter sandwich and water route in Roth. I may brave gels at the end of the run...