Iron-Voodoo
-
In 2022 I did the Port Macquarie 70.3 - for those not familiar with the vernacular, that's a half-ironman. 1.9km swim, 90km bike, 21.1km run (it adds up to 70.3 when converted to miles)
This was my 2nd half, and in a moment of post-event glow, I decided that 2023 was the year I'd have a go at a full ironman.
For those without a calculator, that's a 3.8km swim, 180km ride, and 42.2km run.
Yikes
By way of pedigree (ha ha), I've done 2 x half-ironman races (2014 and 2022), and 1 x marathon (can't remember the year, but 4-5 years ago I guess). The triathlon times were both pretty slow, around 6 hours I believe - 2014 I was really fit but it was 37 degrees and I totally fcked the race, and 2022 I didn't train very hard so went very slow to make sure I survived.
Marathon was done in 3:53 I think.
I'm a decent sized unit at 6'2 and 100kgs, so not really built for these events, but whatever - I see footage of older, less-fit (looking), fatter people than me completing them.
So here we are. I had planned to make January a big training month, but a couple of injuries got in the way. But I now feel good, and am planning a dry-Feb to really make some progress.
Target is just to finish the race - if I can do it in 14-15 hours, that would be great - but just crossing the line will be enough, given that just getting to the start line seems a challenge right now!
Key for me will be dropping 8-10kgs by changing my diet (cutting down drastically on booze and oversized late night meals) - I don't mind the training side of it, it's the indulgences that have to go.
I'll post a few recent workouts and a few going forward - wish me luck!
@voodoo said in Iron-Voodoo:
In 2022 I did the Port Macquarie 70.3 - for those not familiar with the vernacular, that's a half-ironman. 1.9km swim, 90km bike, 21.1km run (it adds up to 70.3 when converted to miles)
This was my 2nd half, and in a moment of post-event glow, I decided that 2023 was the year I'd have a go at a full ironman.
For those without a calculator, that's a 3.8km swim, 180km ride, and 42.2km run.
Yikes
By way of pedigree (ha ha), I've done 2 x half-ironman races (2014 and 2022), and 1 x marathon (can't remember the year, but 4-5 years ago I guess). The triathlon times were both pretty slow, around 6 hours I believe - 2014 I was really fit but it was 37 degrees and I totally fcked the race, and 2022 I didn't train very hard so went very slow to make sure I survived.
Marathon was done in 3:53 I think.
I'm a decent sized unit at 6'2 and 100kgs, so not really built for these events, but whatever - I see footage of older, less-fit (looking), fatter people than me completing them.
So here we are. I had planned to make January a big training month, but a couple of injuries got in the way. But I now feel good, and am planning a dry-Feb to really make some progress.
Target is just to finish the race - if I can do it in 14-15 hours, that would be great - but just crossing the line will be enough, given that just getting to the start line seems a challenge right now!
Key for me will be dropping 8-10kgs by changing my diet (cutting down drastically on booze and oversized late night meals) - I don't mind the training side of it, it's the indulgences that have to go.
I'll post a few recent workouts and a few going forward - wish me luck!
That’s a man after my own heart, outstanding stats.
Fuck doing an Ironman though, I’ll leave that up to you.
-
legend, hat off to you good sir!
I know a guy that has done a number of full Iron Man, and seeing the work he puts in, puts me off haha, so to even do half that is too much for me!
-
am I too late to stage an intervention!! Get this man a meat pie, a bag of chips, and a full sugar 2.25 litre coke!
Actually, shitty kai intake aside, you'd be able to manage that on such a high workrate. Ya bastard!
Awesome work on completing your second half bro! That is impressive, especially as you're in the big rig category! Endurance racing is addictive (or so I hear lol) and I can see the appeal of going for a full ironman.
Keep us posted on training mate - I find the training stuff fascinating when people are preparing for these massive races. "Just ran a light/easy 20km into a headwind - felt ok but forgot my shoes, lol" you fit punks!!
-
So quick training baseline:
-
I started the year at 102kgs, thinking I had 4 months to train
-
wasn't running much in Dec (idea was to drop some weight before picking up running distance), was riding 80-100kms, and able to swim 2-3km at a very slow clip
-
Jan was supposed a big month of healthy eating, weight loss, and a big uptick in training
-
went away the first weekend with Voodoo Jnr whose band was playing a music festival - he's only 13 so I had to be close but not there the whole time, so I took the bike and did 2 x 115km rides on consecutive days
-
I had thought you couldn't injure yourself riding, but apparently you can - stressed the knee a fair bit so cost myself 2 weeks
-
away on hols last week and got back into the running - 3 x 8km runs at 5:12/km / 4:57/km / 5:06/km pace, plus a set with Miss Voodoo Jnr which involved some fartlek - 5 x 3mins hard (c. 4:05/km) with 1 min off between sets - 1km WU and 1km WD. Bloody good to be out running again.
Last night I looked at a training plan I downloaded a couple of months ago, and it says I'm supposed to be doing a 28km run this Sunday - so I found a new training plan...
Lots of work to do in the next 3 months if I'm going to get close to finishing this thing.
-
-
So quick training baseline:
-
I started the year at 102kgs, thinking I had 4 months to train
-
wasn't running much in Dec (idea was to drop some weight before picking up running distance), was riding 80-100kms, and able to swim 2-3km at a very slow clip
-
Jan was supposed a big month of healthy eating, weight loss, and a big uptick in training
-
went away the first weekend with Voodoo Jnr whose band was playing a music festival - he's only 13 so I had to be close but not there the whole time, so I took the bike and did 2 x 115km rides on consecutive days
-
I had thought you couldn't injure yourself riding, but apparently you can - stressed the knee a fair bit so cost myself 2 weeks
-
away on hols last week and got back into the running - 3 x 8km runs at 5:12/km / 4:57/km / 5:06/km pace, plus a set with Miss Voodoo Jnr which involved some fartlek - 5 x 3mins hard (c. 4:05/km) with 1 min off between sets - 1km WU and 1km WD. Bloody good to be out running again.
Last night I looked at a training plan I downloaded a couple of months ago, and it says I'm supposed to be doing a 28km run this Sunday - so I found a new training plan...
Lots of work to do in the next 3 months if I'm going to get close to finishing this thing.
@voodoo re knee pain: have you had a decent bike fit done? Are you on a road bike, road bike with clip on aero bars, or a TT? In any case, get a bike fit if you haven’t already done so (eg Retul). It’s money well spent and being able to hold a good, reasonably aero position for 180km will help with the speed/energy trade off.
The more quality riding you can do as part of your plan, the better. Pumping out a good bike split whilst saving your legs for the attritional marathon, is key in my view.
-
-
@voodoo re knee pain: have you had a decent bike fit done? Are you on a road bike, road bike with clip on aero bars, or a TT? In any case, get a bike fit if you haven’t already done so (eg Retul). It’s money well spent and being able to hold a good, reasonably aero position for 180km will help with the speed/energy trade off.
The more quality riding you can do as part of your plan, the better. Pumping out a good bike split whilst saving your legs for the attritional marathon, is key in my view.
@scribe said in Iron-Voodoo:
@voodoo re knee pain: have you had a decent bike fit done? Are you on a road bike, road bike with clip on aero bars, or a TT? In any case, get a bike fit if you haven’t already done so (eg Retul). It’s money well spent and being able to hold a good, reasonably aero position for 180km will help with the speed/energy trade off.
The more quality riding you can do as part of your plan, the better. Pumping out a good bike split whilst saving your legs for the attritional marathon, is key in my view.
I haven't had a bike fit in years - not since the bike shop did some assessment for size when I bought my current ride (so never actually a proper fit). I have a roadie, Focus Izalco, a few years old with clip-on aero bars - to be fair, I don't really use the bars much as my gut makes it a bit uncomfortable :beaming_face_with_smiling_eyes:
The 2 x rides I did around Orange the other week I had to do with only the small ring - so was great for getting my cadence up, but probably not optimal for performance...I wondered if that might have contributed to the knee issue too. I have since had the shifter replaced, I'm back to all 22 gears
-
@scribe said in Iron-Voodoo:
@voodoo re knee pain: have you had a decent bike fit done? Are you on a road bike, road bike with clip on aero bars, or a TT? In any case, get a bike fit if you haven’t already done so (eg Retul). It’s money well spent and being able to hold a good, reasonably aero position for 180km will help with the speed/energy trade off.
The more quality riding you can do as part of your plan, the better. Pumping out a good bike split whilst saving your legs for the attritional marathon, is key in my view.
I haven't had a bike fit in years - not since the bike shop did some assessment for size when I bought my current ride (so never actually a proper fit). I have a roadie, Focus Izalco, a few years old with clip-on aero bars - to be fair, I don't really use the bars much as my gut makes it a bit uncomfortable :beaming_face_with_smiling_eyes:
The 2 x rides I did around Orange the other week I had to do with only the small ring - so was great for getting my cadence up, but probably not optimal for performance...I wondered if that might have contributed to the knee issue too. I have since had the shifter replaced, I'm back to all 22 gears
@voodoo said in Iron-Voodoo:
@scribe said in Iron-Voodoo:
@voodoo re knee pain: have you had a decent bike fit done? Are you on a road bike, road bike with clip on aero bars, or a TT? In any case, get a bike fit if you haven’t already done so (eg Retul). It’s money well spent and being able to hold a good, reasonably aero position for 180km will help with the speed/energy trade off.
The more quality riding you can do as part of your plan, the better. Pumping out a good bike split whilst saving your legs for the attritional marathon, is key in my view.
I haven't had a bike fit in years - not since the bike shop did some assessment for size when I bought my current ride (so never actually a proper fit). I have a roadie, Focus Izalco, a few years old with clip-on aero bars - to be fair, I don't really use the bars much as my gut makes it a bit uncomfortable :beaming_face_with_smiling_eyes:
The 2 x rides I did around Orange the other week I had to do with only the small ring - so was great for getting my cadence up, but probably not optimal for performance...I wondered if that might have contributed to the knee issue too. I have since had the shifter replaced, I'm back to all 22 gears
is that bike 2 x 11? I dont know much about those lycra carrying style of bikes
-
@voodoo said in Iron-Voodoo:
@scribe said in Iron-Voodoo:
@voodoo re knee pain: have you had a decent bike fit done? Are you on a road bike, road bike with clip on aero bars, or a TT? In any case, get a bike fit if you haven’t already done so (eg Retul). It’s money well spent and being able to hold a good, reasonably aero position for 180km will help with the speed/energy trade off.
The more quality riding you can do as part of your plan, the better. Pumping out a good bike split whilst saving your legs for the attritional marathon, is key in my view.
I haven't had a bike fit in years - not since the bike shop did some assessment for size when I bought my current ride (so never actually a proper fit). I have a roadie, Focus Izalco, a few years old with clip-on aero bars - to be fair, I don't really use the bars much as my gut makes it a bit uncomfortable :beaming_face_with_smiling_eyes:
The 2 x rides I did around Orange the other week I had to do with only the small ring - so was great for getting my cadence up, but probably not optimal for performance...I wondered if that might have contributed to the knee issue too. I have since had the shifter replaced, I'm back to all 22 gears
is that bike 2 x 11? I dont know much about those lycra carrying style of bikes
@JK said in Iron-Voodoo:
@voodoo said in Iron-Voodoo:
@scribe said in Iron-Voodoo:
@voodoo re knee pain: have you had a decent bike fit done? Are you on a road bike, road bike with clip on aero bars, or a TT? In any case, get a bike fit if you haven’t already done so (eg Retul). It’s money well spent and being able to hold a good, reasonably aero position for 180km will help with the speed/energy trade off.
The more quality riding you can do as part of your plan, the better. Pumping out a good bike split whilst saving your legs for the attritional marathon, is key in my view.
I haven't had a bike fit in years - not since the bike shop did some assessment for size when I bought my current ride (so never actually a proper fit). I have a roadie, Focus Izalco, a few years old with clip-on aero bars - to be fair, I don't really use the bars much as my gut makes it a bit uncomfortable :beaming_face_with_smiling_eyes:
The 2 x rides I did around Orange the other week I had to do with only the small ring - so was great for getting my cadence up, but probably not optimal for performance...I wondered if that might have contributed to the knee issue too. I have since had the shifter replaced, I'm back to all 22 gears
is that bike 2 x 11? I dont know much about those lycra carrying style of bikes
Yep, 11 on the back and 2 on the front for 22. Having just the small ring didn’t matter on the climbs but it was average on everything else
And we all know you wear Lycra on your bush-bike
-
@JK said in Iron-Voodoo:
@voodoo said in Iron-Voodoo:
@scribe said in Iron-Voodoo:
@voodoo re knee pain: have you had a decent bike fit done? Are you on a road bike, road bike with clip on aero bars, or a TT? In any case, get a bike fit if you haven’t already done so (eg Retul). It’s money well spent and being able to hold a good, reasonably aero position for 180km will help with the speed/energy trade off.
The more quality riding you can do as part of your plan, the better. Pumping out a good bike split whilst saving your legs for the attritional marathon, is key in my view.
I haven't had a bike fit in years - not since the bike shop did some assessment for size when I bought my current ride (so never actually a proper fit). I have a roadie, Focus Izalco, a few years old with clip-on aero bars - to be fair, I don't really use the bars much as my gut makes it a bit uncomfortable :beaming_face_with_smiling_eyes:
The 2 x rides I did around Orange the other week I had to do with only the small ring - so was great for getting my cadence up, but probably not optimal for performance...I wondered if that might have contributed to the knee issue too. I have since had the shifter replaced, I'm back to all 22 gears
is that bike 2 x 11? I dont know much about those lycra carrying style of bikes
Yep, 11 on the back and 2 on the front for 22. Having just the small ring didn’t matter on the climbs but it was average on everything else
And we all know you wear Lycra on your bush-bike
-
@voodoo said in Iron-Voodoo:
And we all know you wear Lycra on your bush-bike
Dont need no lycra to attract the ladies when ya look like this
@JK said in Iron-Voodoo:
@voodoo said in Iron-Voodoo:
And we all know you wear Lycra on your bush-bike
Dont need no lycra to attract the ladies when ya look like this
So very true.
-
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
-
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
Ginga facial hair should be illegal.
People tell me that all the time, luckily it’s starting to go grey.
-
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
-
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
-
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
@mariner4life said in Iron-Voodoo:
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
And that sir is why I grew the mo....
Apologies @voodoo back to your training regime...
-
@mariner4life said in Iron-Voodoo:
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
And that sir is why I grew the mo....
Apologies @voodoo back to your training regime...
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
And that sir is why I grew the mo....
Apologies @voodoo back to your training regime...
a most welcome diversion
-
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
@JK said in Iron-Voodoo:
@mariner4life said in Iron-Voodoo:
Fuck
The dodgy mo, the blowfly glasses, and the skew wiff helmet.
I bet there are soaked panties all over the northern MB trails
That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!
they can be slick
And that sir is why I grew the mo....
Apologies @voodoo back to your training regime...
a most welcome diversion
-
OK, 2 weeks later.
Had a go at Dry Feb, didn't go so well. Have been better on the food intake though, down to 98.5kgs this morning - another 6kgs to go ideally.
Training a mixed bag:
- Have done a couple of 10km runs at c. 5:05/km pace - it's been bloody hot and humid so not ideal for anything longer
- got on the trainer once and had the same knee/quad issue the next few days - so having to dial the riding right back, will be starting 30 minute sessions at low power and building slowly
- Swimming plodding along, trying to get to squad once per week (c. 3km drill sessions over 75mins or so)
This week will be short run today (Edit - complete, 5.5kms @ 4:37/km), swimming squad tomorrow morning, short ride on the trainer Thursday, then a long run Friday/Sat. I need to slow the runs down to closer to race pace and get the endurance up - will aim for a 90min run this week at about 5:20/km I think
-
Decent week just gone:
- 2km in the pool last Monday, slow as hell, but getting through it
- put some pace in the legs with a 5.5km run Tuesday at 4:37/km - nice to run quicker again
- swimming squad Wednesday, 2.7km of drills and a pathetically slow 100m time trial - I was the last finisher in the entire squad with a 1:50 :beaming_face_with_smiling_eyes:
- Thursday was a 7.5km run on grass and trails while my daughter did her running squad, 5:26/km
- Friday rest day
- Saturday I spun the legs out on the trainer, nothing crazy, but felt OK so I think I am ready to pick that up again
- Sunday was a 15.3km run at 5:15/km - nice to lift the distance, felt Ok though am sore today
Will try and swim today, but am coming off 5 hours sleep courtesy of the concert I took my last to last night - priorities!
-
Decent week just gone:
- 2km in the pool last Monday, slow as hell, but getting through it
- put some pace in the legs with a 5.5km run Tuesday at 4:37/km - nice to run quicker again
- swimming squad Wednesday, 2.7km of drills and a pathetically slow 100m time trial - I was the last finisher in the entire squad with a 1:50 :beaming_face_with_smiling_eyes:
- Thursday was a 7.5km run on grass and trails while my daughter did her running squad, 5:26/km
- Friday rest day
- Saturday I spun the legs out on the trainer, nothing crazy, but felt OK so I think I am ready to pick that up again
- Sunday was a 15.3km run at 5:15/km - nice to lift the distance, felt Ok though am sore today
Will try and swim today, but am coming off 5 hours sleep courtesy of the concert I took my last to last night - priorities!
