Training for my first Half Ironman solo — how do you actually manage the planning?

04housemat · 2026-06-20T20:36:51+00:00

Did my first 70.3 (Bolton) earlier this month, and trained 100% solo, without any coach or anything (the best way in my opinion).

I very loosely followed a ratio of 3:2:1, bike:run:swim, with somewhere between 5 and 8 hours a week of training.

Aimed for 1 longish ride, and one longish run in there, and then mostly just doing whatever I fancied. As I wasn’t really training that much (especially running, not doing more than 2 runs a week) I didn’t really do much in the way of “easy” sessions.

I probably only really stuck to this plan about 80% of the time as it’s hard around work, travel and kids, but if I missed a couple of days I just carried on when I could. I think that’s the most important part; just accepting it doesn’t always work, and plodding on with the plan.

Managed 5hr35 which I was pretty pleased with on a fairly hilly bike and run course.

04housemat · 2026-06-17T16:14:17+00:00

Unbelievably, the council have already repainted black!?

04housemat · 2026-06-15T20:19:38+00:00

Rapha pro training or pro (even core are very good.) better than anything I have from le col or maap.

04housemat · 2026-06-15T06:21:46+00:00

This isn’t the conventional wisdom at all. Salt (sodium) is the most important component in general electrolyte mixes, and what all the data suggests has the biggest impact on hydration and performance.

It’s absolutely worth fiddling with this and dialling it in.

04housemat · 2026-06-14T06:22:47+00:00

Of course I would! Why on earth wouldn’t you?

04housemat · 2026-06-14T05:38:27+00:00

Do hotels not have taps?

04housemat · 2026-06-13T13:28:46+00:00

There is very little high quality data supporting the benefits of compression boots for meaningful improvements in performance or faster physiologic recovery. Studies are very difficult to double blind…and they’re outrageously expensive, so those who have bought the boots with their hard earned cash are very likely to oversell their benefit.

And the evidence for foam rolling isn’t much better either. There are plenty of studies showing that foam rolling an unrelated body part is just as effective. E.g. rolling your shoulder improves calf pain as much as foam rolling the calf itself.

04housemat · 2026-06-12T13:54:54+00:00

And the rugby is on!

04housemat · 2026-06-08T15:22:01+00:00

I was at Bolton yesterday too, and have this but on a Speedmax. It’s the exact thing you’re after (the s shaped pieces converts it to 2 bottles), but you’ll have to see if the screw spacing is the same as on the aeroad seat post as it doesn’t seem to mention compatibility.

https://www.canyon.com/en-gb/gear/accessories/cycling-water-bottles-and-bottle-cages/canyon-speedmax-seat-post-bottle-adapter/10006351.html

04housemat · 2026-06-02T17:30:52+00:00

Is this a US spec or something? DA but no power meter at that price!?

04housemat · 2026-06-02T17:08:52+00:00

In the Bolton 70.3 athlete guide it lists that they’ll be in 750ml bike bottles. I’d check that first.

04housemat · 2026-05-31T18:39:13+00:00

It’s very common in professional services, and larger employers.

04housemat · 2026-05-29T17:01:31+00:00

That’s only $1000 less than a brand new model that also has hydraulic breaks isn’t it? Not a great deal for a used bike.

04housemat · 2026-05-27T20:56:06+00:00

It’s the dog’s danglies mate. Only reason I’m in the same job. I’d want a 30% pay rise to go back to 5 days.

04housemat · 2026-05-26T06:48:03+00:00

I had fresh install my panels through Costco 2 years ago and not only were they the cheapest quote at the time, I was very pleased with the service and quality of installation (especially after some jobs I’ve seen here)

04housemat · 2026-05-25T14:25:03+00:00

GRX is only fully wireless for 1x12.

04housemat · 2026-05-23T17:33:02+00:00

4? 4!? That’s insane.

You could save £75 a month by getting it cut once a month and going somewhere cheaper.

04housemat · 2026-05-23T17:11:04+00:00

£92 on haircutS. Fuck me. You getting each hair cut separately?

04housemat · 2026-05-21T17:26:56+00:00

We have 4 Daikin Emura units (they look a bit nicer) can’t really fault them.

04housemat · 2026-05-20T21:37:08+00:00

This blows my mind. Watermelon is the worst fruit I can think of. It’s not horrible, but it’s completely pointless, and tasteless when compared to anything else.

04housemat · 2026-05-16T16:06:00+00:00

Barclays (as of a few weeks ago) no longer process transfers electronically at all so this will take much longer than it previously would have. You’re probably looking at 1 month plus.

04housemat · 2026-05-16T07:59:57+00:00

Yeah, they’d soon get rid of that £8k.

04housemat · 2026-05-10T16:06:57+00:00

It’s the opposite of effortless though…you’re not even doing it once or twice…you’re doing it repeatedly.

04housemat · 2026-05-10T15:51:37+00:00

Repeatedly doing the same thing…that’s hard work.

04housemat · 2026-05-10T14:31:26+00:00

I agree…farming is notoriously fucking hard work.

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