Hey Allison,
Don't worry about those rides, I haven't done any rides over 150kms either. And riding 100km+ in West head/Akuna Bay area is nothing like riding 100km+ on the flat. And what time we lose on the ride, we'll make up on the run!

For those coming from Sydney, you might be interested in this.

1 cent flight to Port Mac

I agree with Will. Think about your marathon training, and any marathon program you've ever seen. They never get you training the distance before the day. Sure you won't do as much damage to your body by riding 180km than you would by running 42km - but it's still a long time on the bike, and you could better spend that time doing other things (resting, going for a recovery swim, or even better - biking for 140-150km, then running for 20 minutes off the bike).

If you get the opportunity, sure go out and see what 180km feels like and (importantly) determine exactly what sort of nutrition you're going to be needing to get you through it - but don't be stressed if you never ride longer than 150km before the day. That's all you need to do

Yesterday changed my status from decided to declared- finally entered the race. Doesn't look that the numbers will be anywhere near 1800 available but I'm expecting a big rush after Sunday's 1/2 IM. Final roll call next week.

I'm going to disagree with both Will and Miners here.
Allison your kidding yourself if you are only going to ride this sort of mileage before Ironman and expect to have a good day at the race.
Irrespective of how "good" a runner you are (this applies to all ironman athletes) your day will go from bad to worse if you don't pay the respect due to a hard 180km ride before attempting to run a marathon.
I know from watching and racing this distance that the best run performances on the day come from athletes you have paid their dues in training on the bike.
Everybody should remember that you need to get off the bike in good enough shape to be ready to run the marathon, NOT survive the bike and then think "frig" how am I going to finish the run leg.
My fasest marathon run times came in Ironman after I got my bike training right and was able to get off it in better shape.
If you are only going to ride 150km type of rides occasionally then they better be really high quality each time and not just a social roll around chit chatting for most of it at 23kph.
Another way to think about it is this..... "How long do you think it will take you to ride the 180km on race day?" Once you work this out then do several rides for this time and run off bike to get to know how it all feels. Eat and drink as you plan on race day.

Train safe

I hesitate to reply because I have only done 1 Ironman, so I am not an expert. Everyone is different. There will 1600-odd finishers on the day and every single one will have done something different in training. That thought gave me a lot of comfort when I stressed about should I do this, or should I do that.

Personally I rode 6.15 on the day and I did one 180k ride in my Ironman prep. But I was really really glad that I did it, it gave me a lot of confidence to know that I could finish it. And more importantly the nutrition and hydration practice of that long on the bike. You have heaps of time to fit in a few longer distances rides if you want to ERB. Good luck!!

Yep, I agree with B+ .

I never would have survived at IM unless I was confident in my mind that riding at least 180k rides a couple of times before the big day was put in the bank.

As MissZ as said we all have different training strategies. I believe that my Coach knows best & if he sends me off for a HARD 180k ride, then i'm going to do it!!

K

As much as it pains me to say it, I have to agree with B+

I've only done the one IM as well, but know full well that if I hadn't done a few rides of that distance I would have died. As it is I needed to do some longer runs off a long hard bike ride. This would have given me a better chance of not slowing down as I did.

Mind you, I did enough (with my race nutrition plan) to keep the cramp bear at bay except for one twinge at the 25 km mark.

Time spent on the saddle working hard cannot be underestimated. You need to get off the bike with your legs moving well enough to be able to get into your rhythm fairly quickly. I lost count of the number of people I have seen in two races who haven't paid the bike leg enough respect and spent the entire 'run' leg walking.

An IM is generally won on the run but it can definitely be lost on the swim and the bike.

Finally, one adage that most people forget - train your weaknesses, maintain your strengths. What does this mean? In your case ERB, I'd stop running STaRs every week and spend two days on the weekend on the bike doing long rides with a 10 km run off the bike.

Just my thoughts.

Cheers!

I'll go with Miners and Will on this one.

I've done only one IM, but my wife has done 4 including Hawaii (3 Aust IM between 10hrs and 10:30). Never once have we done over 5:30hrs on the bike in training for any IM - at most 150km. This year we may go to 155km or so. This weekend is 145km. I think it is far better to ride a solid 150km and then run a fast 20-30mins off the bike, than it is to ride 180km+ in training.

So 'our' experience is that 150km rides are enough. My wife has backed that up with IM rides of 5:28 - 5:50, and I managed 5:50 (excl t2) last year.

I agree with B+ that it is important to be in good shape coming off the bike and heading out on to the run, as this is where it all happens on the day. I ran 4:12 (excl T2) in my IM which is actually better than my two stand alone marathons My wife has run all of her Aust IM's between 3:36 and 3:45. So riding 180km in training may not be necessary in your case ... it certainly wasn't needed in our experience.

If you haven't seen the Port Macq course make sure you are doing some strength/hills work on the bike. You'll be glad you did by the end of the third lap. You might also be a little fresher for the run, which this year is not as hilly as last year - in fact 80% of it is dead flat, 10% up hill , and 10% downhill .

Keep up the training and keep a smile on the dial.

Shuffla

good points shuffla - and yes, strength work on the bike is probably more important for the Port course. It's certainly a tougher course than Forster.

In your case ERB, I know that you've ridden the course before, so no surprises there. And yes, I agree with Dazza and B+ in respect to giving the bike training a high priority, because again - I know your strong running history

As I originally suggested, it wouldn't hurt to go out for 180km or (as B+ suggested) for the same amount of time as you 'expect' to spend on the bike leg. But I reckon the prime importance of that ride would be to test your nutrition strategy, rather than necessarily 'experience' what 180 feels like. We know you're strong in the endurance stakes. And going from 150km to 180km on the bike is much less of a struggle than going from 35km to 42km on the run.

But while you don't necessarily need to do multiple 180k rides IMHO, you DO need to be putting in quality bike time as the priority in your training. Don't worry about the swim (even though I know you are). Honestly, provided you're putting in a solid swim training effort, it will take care of itself on the day no matter how un-confident you may feel. The bike is where you need to concentrate your energies in these last couple of months.

Shuffla, Miners, I think you both need to re-read my post. I made the point "if you are only going to ride a couple of 150km type rides that they better be high quality" and not just a long slow ride.
In my experience the more novice or weak an athlete is at a given endurance event then the more important mileage is over intentisty. The reason for this is most in this catergory cannot train at the required intentisty for the proper duration so it is better that they get consistent training in with more mileage. This particlarly applies to the swim and bike, as the injury risk is lower.
So simply put you either do more longer rides (hence my suggetion of ride the "expected time) to ensure you can do the distance comfortably, or you do higher quality for less distance and now you can race harder. No good riding around at 20-23kph each ride and then on race day wonder why you crack after you've spent the first 2hrs at 30kph. Or train at 26-28kph and crack after 2hrs at 36kph depending on your own ability level.
If you are a good runner the only way you display it on race day is by having a good ride to support it.

Train safe

Does anyone know why they have done this? Kinda annoying as it makes it hard to compare times from year to year.

There was a safety issue to do with course lighting beyong the new turn around.

Hi there,
I'm hoping to be there as support/cheerleading,I have never watched an ironman and am in total awe of the training discipline required!
Actually I'm going to email them right now to find out about volunteering.

Thanks to all those who commented. I did ask because I do want to know what other people think as I truly don't know what I should be doing.

Thus taking the advice in hand I set out on sunday and did what would be classed as a long bike ride. Not sure of actual distances but I suspect it would be around 200km. I did the loop from Bobbin head to Mt White, Wisemans Ferry and back around. I had to go back Via Berowra Waters then Bobbin Head rather than Galston Gorge as I was also in cleats for the first time and was uncertain I could tackle Galston Gorge Hill or Hornsby lights and my fears turned out to be well founded.

The speed would certainly be referred to as a chit chat speed as that seems to be the only speed I have. I now refer to myself as the cappuchino group although I was disappointed about the lack of cappuchino's I had never seen this course but had heard that Aunty Karin had done it. It turned into a bit of a adventure with all the good and bad elements that go into an adventure. I was both stunned by the scenery and remoteness but also disheartened by the sheer distance of it. I ran out of water on the way but managed to get some at a house near Glenorie. I also confess I pushed the bike up the hill out of Wisemans Ferry although if I had more confidence in unclipping I may have been able to tackle the hill.

At Wisemans Ferry when I was checking out a tourists map on how to get back to Hornsby/Turrumurra The Ferry Driver told me very knowledgeably that it was too far to cycle. I thought bad luck as I have to get back somehow. By then I was just hoping the second part of the course would be shorter.

Also re cleats. I wore them for the first time and for the most part it was fine as I was on remote roads. When I hit the real roads I was lucky with the lights and then I missed one in Gordon. I got my feet out in time. All smiles and then I couldn't get started and get them back in. Instead I turned left but of course the side lights were red and it was up a slight incline. I then couldn't get my feet out to save myself. I panicked and ended up leaning on a car and then I have flung myself fully on their bonnet and I was still unable to get my feet out. Still quite panicked in case the lights change and the car drives off. Finally I get a foot out and start breathing. The car next to me winds down the window and asks if I am okay. First day in cleats I tell him as though it could have happened to anyone. Then I glance at the driver of the car I was lying on. He is asian and looks slightly shocked but at least not angry about having a strange person on a bike throw themselves on to his vehicle. It was only after I cycle off that I thought how embarrassing I can't believe I did that !

I made it home without a fall but still no confidence in cleats. I really struggle to get my feet out in a situation.

Anyway the whole round trip took me around 12 hours which is disturbing. B+ I thank you for your advice (and took it) but I am not sure you realise how long it does take us slower cyclers to fit in that kind of cycle. Even when you referred to the chat speed of 23kph. I realised that I took 3.50 for the PM 1/2 which works out close enough to what you call a chat speed is actually my flat chat race pace ! Ouch. Some guys later told me that I would be better off doing higher quality shorter cycles as I am just wearing myself out doing such long ones and making it more likely I wil become unwell. So there seems to be a host of opinions and it was great that they let me know that about 190km into my cycle

The good news is now I know I can make that kind of distance. Now I just need to work on my speed somehow.

I think I will have to change my name to tortoise on the bike though

Only 1 day to decide to register or not. I think I will and just do my best on the day. I realise there are all types of finishers and this is very tough and a huge challenge for me. Even if I did end up having to walk sections of the marathon if I finish under the cut off I will be happy.
Then I can go back to more cappuchino's and less peddling.

Also Dazza K theoretically I know you are correct re both days cycling but I can't give up the running as well. I hope to run Six Foot Track too.

My hat goes off to all the ironmen out there. Just the sheer level of time and training you put in is a killer let alone to do the event well on the day and best of luck to all the CR's who are going in it. It should be a great day.

ERB - JUST DO IT!!!

AK

ps. glad you got home safely also

ERB, glad you enjoyed your day out on the week end!!

If you are that unsure of your speed etc, invest in a cheap basic speedo and at least you will have and indicator of what your doing.
I agree do some shorter rides with more intensity (read my 1st post). The point I was making is if you can only ride shorter stuff for whatever reason then you must get the intensity up.
If you are not able to get the intensity up enough, you need to look at the cut off time on the bike and work out what the average speed needs to be to be under this time and work towards that as your target in training, although with 9 weeks to go you will want to get cracking.
I agree with Dazza K that you should ride both days if you can. You can and should still run long. try this
One day ride long eg 120-160km or 5-8hrs and run off the bike 10-15km
The other day ride shorter 40-60km as a "hard" ride and run long off bike
I know several Ironman athletes that do both 6 foot and Ironman in the same season each year with no dramas.

Train safe

ERB, I found cleats intimidating when I first began cycling on my road bike.

The best tip Paul gave me (and which I followed AND it worked) was to bring the bike inside, lean it up against a wall, climb on, then practise taking my 'landing' foot out and clipping back in. Then, repeat, repeat, repeat, repeat.... etc. (you get the drift). This made me feel far more comfortable and confident to get the feel, angle, strength etc needed to clip out effectively. It served to help me to be not quite so panicked on the roads.

Also, if you experience some difficulty clipping your free foot back into the pedal after stopping, don't panic, just get going and do circles with your clipped-in leg and turn over to get a bit of momentum, then you've got a bit of a breather to try again to get the other cleat clipped into the pedal and off you go. This way, it helps to eliminate the wobbles, keeps you going with the flow of traffic (if there is any), and helps to build your confidence. Even the best riders don't always get their foot back in instantly.

I think I might have seen you cycling along toward Mt White Sunday. I was cycling back to Hornsby with our Canadian friend and thought I spotted you about where the Old Pacific Highway parts ways with the freeway to Gosford. We should hook up for some rides!

Nice tips Diane

Would this be Canadian Katherine? you are riding with?? will she be here for Port again?

K

It would indeed!

Well, that is fantastic!! when are we catching up for Lebanese food??

K

Soon!! - will definately organise and pm details

ERB

well done on the long ride. And you know that you can borrow my garmin to check your speed (on any weekend I am not racing )

You are too kind Milov can you make sure ERB get's her entry in TODAY please

K

Hi Diane,

That sounds like the right area so it was probably me.

Count me in as well for the lebanese food. Would also be more than happy to hook up for some rides.

I spotted Paul cycling along Pacific Highway as well on sunday. He was heading North and I was heading South. Probably right when I was congratulating myself for cycling on the highway and right before my misadventure with the car and the bonnet. Thanks for the tips re cleats. I think I might try the leaning against the wall one.

Milov (v ?)

Any weekend you are not racing.. Hmm what weekend would that be ?

Aunty K. Getting there with entry. Just signed up for Tri licence. I feel like such an imposter but it took my money and I now have a tri licence.

Luckily it doesn't ask if you can use cleats

ERB- go for it! I'm slow as well, last year my ride took me 7.29, so what.Plenty of time left for the marathon- still finished under 14 hrs. Just think about all your training wasted if you won't enter. .
As for cleats- don't worry- you'll get used to them. Just remeber few basic rules
- do not wait until the last moment, start uclipping far from the intersection even if you have a green light. It can change any time and you may be caught but if not you'll still clip in on the other side while riding
- always uclip both feet. It's not uncommon that even with one foot down and ready for the ground your bike will overbalance onto the clipped side in the last second
- if not sure of the situation on the road- unclip and be ready

See you in Port.

WOOHOO!!! Good Girl!!

Now, go get your entry IN!

Ohh.. don't worry about feeling like a imposter, I still feel that way at times

AK

ps. Leb food get-to-gether sounds great, hopefully be organised soon.

ERB - did you get that entry in?? I believe today is the last day?? or was it yesterday at 5pm??

AK

I'm sure it was yesterday

Get back to work Aunty!

wt

No, it's today!

WHY?? that would mean I'd have to do some thinking & i don't want to KShe will probably register today at 4:59pm, just to make us all wait AK

1461 entries a minute ago, still a chance of breaking 1500 but far from 1800 slots available.

Lezan thanks for letting me know that slow cyclists can get around as well. Mind you I am planning for a cycle time of 8 hours so it is all relative. I think you are fast :)Ok so the numbers are now 1462 !! I am in !!!

Good Girl!!

AK

Ok, with 1hr30 left for registration, is everyone confirmed?

Update:

- Mango
- Aunty K
- Will
- Coolbananas
- Plazbot
- Casie
- Kandingo
- Lezan
- Helmet
- Jason M
- Paul Every
- Runster
- Eveready Bunny
- Steely

Support Crew/Cheering squad
- Wildthing
- Momma & Papa Bear
- Team Mango (Jen_runs & Mini Mango)
- Kazz
- Hamburglar
- Miners
- Muzman
- B+
- Milov
- Muzman
- Running chick
- Sunset
- Ingrid
- Shankate

why isn't Brick on this list??????

Well done ERB. Glad for my little contribution. Hope to meet you before the race.

Good work Will

With less than 8 weeks to go and training volumes on the increase we are getting close to the business end of the season.

Safe training everyone.

hey Mango,

How did you go at Kurnell?

G'day Will,

Reasonably happy with my result (1:12:xx) which was a course PB

The swim was quite hard with choppy conditions and a strongish current that probably added 50-80m to the course. After getting out of the water I managed to make some time up on the bike and had enough left in the tank to post an 18:2x 5k. My transitions could have been quicker but then again I won't need to rush at IM

Hope your training is going well.

Count me in as an anticipated supporter / cheerer / admirer at Port Macquarie!! Can't wait.

Best of luck to all those competing - you have all my admiration!

One day maybe...

If you are considering it you are as good as entered!

Hey guys,

I'm only an occasional visitor to the CR site but have been reading the IM thread with interest and alternating reassurance and fear! I'll be a first-timer at PM this year, too. As I try to up the bike miles around work and family, I constantly wonder how much is enough. And the alternative views expressed above had me pondering this question even more deeply as I tossed and turned through the night (as I tend to do most nights now as the countdown is well and truly on!). I finally decided that a large part of it depends on your goals. Some are there to race. Some will be there just to complete it, within the limitations of fitness/readiness imposed by the rest of their life. So I totally agree with B+ that long, solid rides up to 150-180 or more are essential for those who are racing. Not only to put in a good bike leg but to have the running legs afterwards to get thru the marathon at a good clip. But for great riders, that might mean a 5-6hr training stint. A hard workout. But for slower riders, to cover the same distance will end up taking them into territory from which they will find it damn hard to recover for the rest of their training, eg, a 12 hr ride! I have the greatest of respect for those less gifted on the bike and yet who will cover the distance - figure it like this - a great rider will be riding as hard as they can for 5 hrs. Someone else might be riding as hard as they can for 7 or 8 hrs. (Moneghetti made the same observation and 3 and 4 hr and 5hr etc marathoners - sheesh! he couldn;t iamgine running as hard as he could for any longer than the 2.10 it takes him). But I digress - for those of us not racing IM, hopefully we can get thru in reasonable shape, despite not doing the bigger miles, by riding well well within ourselves. to this end, I've been riding 120km for a few weeks and building to 150. I'd love to throw in something closer to 180, but also have to remember to keep something in the bank for the actual race day. During my long rides I spend most of the time at 2-4km/h faster than goal IM pace. Hopefully the quality over quantity concept will get me thru (always worked for my running, when PBs flowed when I dropped the mileage and cranked upt he intensity - though this did come off a very big base which I don't have riding). But I take hope from some the experiences of others: a mate, with no riding background, who never did more than a few months of riding and no more than 50km on a 'long' ride before his first 1/2IM, then blasted a 2.30 bike leg AND ran very well off it. I know IM is a different story, but know a guy who has done several IM races off a truly minimal plan: 1 swim, 2 rides (long ride peaking at 150 and most of it only to 120ish) and 2 runs (not a runner and long run generally only up to 20km). He gets thru. Slowly but happily enough.

Good luck everyone, happy and safe training, and I look forward to the stories from the fastest to the slowest. (and hope to put a few faces to names up there).

Welcome SeanP!

Update:

- Mango
- Aunty K
- Will
- Coolbananas
- Plazbot
- Casie
- Kandingo
- Lezan
- Helmet
- Jason M
- Paul Every
- Runster
- Eveready Bunny
- Steely
- SeanP

Support Crew/Cheering squad
- Wildthing
- Momma & Papa Bear
- Team Mango (Jen_runs & Mini Mango)
- Kazz
- Hamburglar
- Miners
- Muzman
- B+
- Milov
- Muzman
- Running chick
- Sunset
- Ingrid
- Shankate

By the way, I saw there was CR pic from Busso but missed the details. Let me know when it will be this time and I will make an appearance (if my people can talk to your people )

Plazbot - will definitely keep you in the loop!

AK

Hey Will,

I spotted you out on saturday.

It was just after we stopped and had a discussion about if we should do West Head or not. I was all for it but out voted by the other 2 riders I was with who wanted to do whimpy Duffy's forest instead.

Just as we left I see you fly out of West head and then turn back to do it again so you were obviously doing reps when we couldn't even face it once. You must be a real ironman.

It looks like your training is going well

SeanP looking forward to meeting another first timer Are you doing Huskisson next weekend ?

Hey,

Yep, I was in the middle of a 7hr ride, I ended up doing quite a few laps. I can tell you I am not an ironman looking at how buggered I was at the end...But hopefully, this should be good training for the hills at Port.

Can't wait for Huski this week-end, I am getting a bit tired of just training. Going in the race with no taper, I really don't know what to expect, I will take as a good rehearsal for Port!

See you there!

...and the training was going so well until Sunday's long ride, which turned to be rather a short one. Riding alone, one a straight part of the road I let my concentration lapse and found myself veering gently to the side of the road. And of course before I managed to recover I hit the dirt on the shoulder and didn't manage to stay upright. My body stayed on the dirt but my head hit the road. Hard. I was stunned for a moment, after sitting down and removing my helmet I found a large crack. It took the brunt of the fall and did an excellent job protecting my melon. First car, which stopped was driven by a lady from Tweed Heads (about 800 km from Hunter Valley where I was riding/falling) who was just passing by. And, guess what, after establishing that I'm still in one piece, she told me that her son is a triathlete training for Port. Talk about coincidences. After this she promptly ordered me into the car and drove me home. Peter Kemp, if you're reading this by a chance- you've got fantastic mother. Millions of thanks.
I'm not feeling that bad but I'm having a short break from training and still have to finish my long ride yet. Probably it will be only one instead of two but...it could be worse.

Ohhh no lezan!

That is terrible news... but isn't it nice to know there are still good people left in the world

I had my own little stack last weekend & if it wasn't for my lovely Coach & a car passing by with a First Aid Kit, I'm not sure what I would have done.

Stay safe out there.

AK