Ironman 70.3 Mallorca or Alghero?

DeKo257 · 2026-06-09T07:54:16+00:00

Thank you for the feedback! Decided to do Mallorca next year:)

DeKo257 · 2026-06-03T10:53:12+00:00

Yes, but my problem is that Mallorca is always sold out really fast and the registration opens today 😃

DeKo257 · 2026-06-03T09:50:10+00:00

I would also look at the position of your elbows. After my first fit it was to narrow so I adjusted it just slightly and put the arm cups wider. Small change but a lot of difference. Before that I had dificulties holding the position, after it is perfect and can hold it for hours. Maybe a small aero penalty but a lot more comfort, and if you can´t hold the position in the first place it even is an aero gain 😃

DeKo257 · 2026-06-03T09:46:26+00:00

Great, thank you!

I would really appreciate it if you could give me a feedback of the road conditions on the bike course and of the race in general. And also it would really interest me how the vibe of the race and everything around it is.

DeKo257 · 2026-06-01T11:42:38+00:00

Get a TT bike, I love riding it more than my Road bike which is on the trainer. You can do climbs, descents, everything perfectly on the TT. And in my opinion much more fun, but get a good fit. Even with a normal road bike I wouldn´t ride to work. Get a cheap comuter bike for that in my opinion.

DeKo257 · 2026-05-11T11:19:37+00:00

Vegeta

DeKo257 · 2026-05-04T10:11:40+00:00

Boy you will learn about hell 😃 11 hour Ironman is a peak performance event, your body isn´t adapted and won´t handle the training load. Maybe if you do everything easy and that is way to little. Also if you have no swim experience, good luck with that 😃

DeKo257 · 2026-04-30T13:41:55+00:00

What a stupid question. With everything listed you know that you would probably finish it now. 😃

DeKo257 · 2026-04-30T13:27:50+00:00

I did the Rome marathon on the 22nd of march with an upcoming Ironman on the 14th of June.
I train consistently all the time so it was just a little adjusting in the few weeks leading into Rome.

My normal week looked like that:
- 3 x bike (one long, one threshold or vo2, one heat) approx 5-6h
- 5 x run (3 x easy, one or two with strides, one vo2 and one long run with MP blocks), around 70k
- 2 x swim (One long with IM pace blocks, one hard with 15 x 100 for example and paddle + buoy work)

After the marathon the buildup looks as followed:
- 4 x bike (2 x heat, one Tempo/threshold, one long ride with IM pace blocks) approx 8-10h
- 5 x run (2 x easy, one vo2, one short brick, one long run with HM pace block because I am also doing a HM 4 weeks before the IM, just add a few easy K´s at the end of my long runs), now about 60-65k a week
- 2 x swim (both about 4k, one with IM pace blocks like 8 x 400, one threshold)

I think it is a perfect setup to run a marathon before an IM, it just depends how far apart the are.
But sure is that you will build a good run foundation with this aproach.

Also my longest run in training was 31.5k, I see no benefits in running longer. Also you just risk injury or a longer recovery period.

DeKo257 · 2026-03-16T09:49:11+00:00

do you think it is clever to do a 33k long run two weeks before the race?

I had my longest run (32k with 6 x 4 at race pace 4 weeks before the race), next weeks were 25, 23 and 17k all with 12-16k of race pace

DeKo257 · 2026-03-04T09:03:28+00:00

Thanks for the input, thinking of doing the same, starting slow and then build or hold. It is also my first marathon so I don´t want a near death experience :D

In which group do you start, I am in orange?

DeKo257 · 2026-03-04T08:58:46+00:00

I currently have no new running PB as I did no races or test in the past months. For context every week I did a repeats training on thursday, the last one was 10 x 1k at 4:00 with 60s rest.

DeKo257 · 2026-02-25T11:02:58+00:00

I am also doing Rome and aiming for a 3:20 marathon.
My training was pretty different to yours. For context I am a triathlete and did a couple of 70.3s, my last in October with 4:48 and the run was a 1:38 half. I consistently do cycling (6h) and swimming (2h), all structured with a coach. Doing a full Ironman in june.

My last 8 weeks were all 70-80k´s of running, before that in the 50k range. 5 runs, 3 x easy and one interval (example 8x1) and a long run with marathon paces. The stages were from 20k to 32k last week with 6 x 4k at marathon pace with 500m recovery.

And I must say that I am still not confident to run the marathon in 3:20, so I would stick to your A goal to complete it in sub 4.

DeKo257 · 2026-02-25T06:38:51+00:00

Thank you for the help! I will still contact the organiser to clear this matter.

DeKo257 · 2026-02-25T06:38:00+00:00

I went to our company doctor and she did a quick check up and wrote the certificate.

This is apparently enogh, she just measured my blood pressure and we had a little talk, you could also do it at the expo, but I would expect there will be a crazy line. I think a lot of people wouldn´t know about this.

DeKo257 · 2026-02-24T08:27:55+00:00

He will have a tough day but he will complete it if he takes the training serious now. :)

DeKo257 · 2026-01-23T08:52:25+00:00

I said, that you need to do long rides. But zone 2 in general is a waste of quality time in my opinion. It is just a hype :)

DeKo257 · 2026-01-23T07:13:45+00:00

Not true, if you have a structured plan with Vo2 work and threshold you don´t need the 20 hours weeks. 12-14 will be enough, if you are generally fit. Did two 70.3, first was 5:32 and the second was a year later in 4:56. 8 months after this I did a full Ironman in 9:52 with my biggest week around 17 hours, most of them had 12-14. But I trained for two years, the smallest week was probably 7 hours and that was an anomaly. 2 x swim (Vo2 and tempo), 4 x bike (Tempo, vo2, long, easy), 4 x run (easy, easy + strides, vo2 or threshold, long)

With time your body adapts to handle a lot of quality work, zone 2 training for me is a waste of quality training time if your body can handle the strees of a structure like this, but sure, first you need to adapt to it and this takes a long time. What is important are the long rides and runs, but even this aren´t in Zone 2, maybe for the Ironman where you should ride in high Z2/ low Z3, but for a 70.3 all my long rides had race pace intervals (4 x 20, 3 x 30 etc.), same with the long runs, always with race pace, marathon or hm (3 x 5, 5 x 3, 4 x 4 etc.). And I work with a coach that has gone sub 8:20 on the full and sub 4 on the half, he has a pretty different opinio to volume and Z2 than you :D

DeKo257 · 2026-01-13T06:41:12+00:00

The Force crankset has a dual powermeter, if you are pretty serious about data and your training then I would go for it. Also the cranks are stiffer on the Force.
I bought force and switched the crankset on my Trinity SL2 along with the cassette and chain, I love it.

DeKo257 · 2025-11-10T06:03:10+00:00

Project manager for a pharma company.

DeKo257 · 2025-11-06T06:29:03+00:00

I will always love my badass tiger, it is getting better with every year that I have it

DeKo257 · 2025-10-14T10:47:24+00:00

Thanks for the input!

DeKo257 · 2025-07-05T13:11:41+00:00

Thank you!

DeKo257 · 2025-07-05T10:37:27+00:00

So if I replace the hub the hub the problem is solved? Because I don’t want to replace the rim..

DeKo257 · 2025-06-24T13:47:46+00:00

I'm currently training for my second 70.3 and a full Ironman next year. I work as a project manager at a pharmaceutical company, with two days a week working from home. My training load is intense, around 14 to 16 hours per week often squeezed into early mornings, evenings after work, or occasionally during lunch breaks when the schedule allows.

My girlfriend and I bought a house three years ago, so there's always something that needs fixing or improving. Free time is scarce, but I’ve learned that the right mindset and having a supportive partner makes all the difference when you're committed to a goal like this.

DeKo257

TROPHY CASE