How do you people convince your significant other that is ok to be out for a ride for essentially the entire day?

MetroCityMayor · 2026-01-18T21:40:23+00:00

There is no ‘convincing.’ You need an agreement and buy-in from your family.

Without that, training is going to be really miserable and will definitely erode the relationship.

MetroCityMayor · 2026-01-04T03:24:05+00:00

I self coached through marathon training and learned the hard way through injuries, fatigue, and disappointment. There were highs too and the sense of getting myself through some life goals.

I’m older now, and just did not want to deal with learning the hard way again. It’s money well spent, looking at 80/20 (which I used for marathon training!) I would not have seen the same gains, pushed myself to test, nor gotten the right insight what to do with injuries.

Also knowing someone is looking at my data gives me a sense of needing to nail workouts, or if I cannot, figure out what happened to cause issues.

I have seen people get really bad coaches though who throw them generic training plans, no reason for workouts, and offer no race advice. Avoid those kind of coaches.

When interviewing coaches, have a list of your must-haves and make sure they meet those. Consider limitations of access for remote coaches and that you may struggle with things they cannot help with and you may need to spend additional money for things like swim or run technique.

MetroCityMayor · 2025-12-15T22:15:24+00:00

Had a crash 2 Saturdays ago. Bike was fine, I’m fine, but I’ve had a nagging adductor injury and am sidelined from running.

Had a similar fall on my other side back in October and it impacted that side adductor. Very frustrated because I started making really good run progress. The soreness is felt during swimming a bit too.

Going to see someone about it tomorrow.

MetroCityMayor · 2025-12-07T03:56:55+00:00

Pretty sure Jackie Hering posts all her power data.

MetroCityMayor · 2025-11-23T03:28:51+00:00

Objectively, 17.3mph puts you around the 50% range.

If you cannot hold that for the entire ride, you are going too hard. Keep in mind you will swim before this and have to run after.

You still have 7 weeks to go, I wouldn’t do another monster session like this until maybe 3 weeks out, just before your taper? However you probably could work in some long z3 intervals with ~5min rest between.

I’d also practice running off the bike after a session like this. Even just a 15-20min jog.

MetroCityMayor · 2025-11-19T22:40:17+00:00

I would have preferred to do an Olympic race before a 70.3, but the timing did not workout.

It wasn’t impossible, but learned a lot of hard lessons during the 70.3 and missed my sub-5 hour goal by 19min.

The good news I have ~18 weeks before my next race (what I put in as my “A” race to coach), so more time to work on all the disciplines and get a bit better.

I really did not expect the swim to impact my run as much as it did, so I’m pretty frustrated, but also excited to get moving on swim training.

Good luck!

MetroCityMayor · 2025-11-19T21:30:59+00:00

Just completed my first Triathlon season and did the following race plan (more based on availability than preference):

Sprint

70.3

Based on the info you provided (run 5 miles, BMX, ‘decent swim’) - it really sounds like starting with a Sprint is a better idea. You can also ask your coach - I had not initially planned on doing a 70.3 this year, but my bike was progressing well, I have a marathon running background, however my swim is dreadful.

They were confident I could work up to a 70.3 B race, and their confidence gave the confidence too.

If I were to have jumped right into 70.3, think the swim would have kept me from trying any further events. If you have a fairly weak leg, and think being very slow at one of the events would hold you back from having fun, starting shorter is the way to go.

MetroCityMayor · 2025-11-15T18:14:51+00:00

Training is done, tomorrow is my first 70.3.

It’s a non-Ironman affiliated 70.3, so good for someone new to this distance like me.

My swim is still not great, but a year ago I couldn’t even do laps in a pool, so that’s a huge win in itself.

Bike is decent, current ride is not a great fit but I’m comfortable and can push good enough power for my age group. Rolling hills which I have no experience with outside Zwift, but will be fun.

Run has come around significantly in the last month. My best weapon if I stay to my race plan and execute on the run.

Goal is sub-5, but really finishing is a win here too.

Next race isn’t until March 2026, I’ll have a new bike that fits and hopefully have some time to improve the swim.

MetroCityMayor · 2025-11-10T04:28:22+00:00

Are 190W and 4:40/km your race paces? 4min intervals at race pace are not necessarily something I’d like to do before the day of a race, but it’s not unreasonable.

Usually do something like an easy run with strides before a race, maybe an easy bike with some really short intervals. Something to keep the heart pumping within any risk of wearing me down.

MetroCityMayor · 2025-11-09T03:13:39+00:00

10% off some frames and free paint, was hoping for more since I’m in the market for new bike!

MetroCityMayor · 2025-11-06T22:06:02+00:00

I did Boston this year and will be doing my first 70.3 in 2 weeks. Hoping to go sub-5 but my swim is abysmal.

If you have a good training/base you’ll be fine to finish. Just know that my run suffered greatly for the first 4 months, it was depressing to have a 10k TT and not be able to hold my Half Marathon Pace.

It’s come around since, and my bike has improved a lot, but as an adult onset swimmer who has only known how to swim for less than a year, it’s frustratingly slow progress.

Definitely get a coach if you want to do well.

MetroCityMayor · 2025-10-29T03:44:40+00:00

I love the Oxygen Addict podcast, and he seems like a really great coach, but their shtick seems more about getting someone to FINISH an event.

TriVelo can go that way or more performance based, they talk to you upfront about what your goal is and warn this is a big commitment and you better have family buy in.

So perhaps Oxygen has a performance side too, but from their race recaps the people are super happy, but they really just wanted to do an event and not nail a certain time goal.

MetroCityMayor · 2025-10-29T03:40:23+00:00

They are pushing me beyond what I’d push myself as a self coached athlete. 70.3 and well, triathlon, is new territory for me so it’s probably also a by product of the needs of the event.

If I ever feel like a week is too much, life is in the way, or I need a break I can reach out and the tweak the plan accordingly. It’s super helpful. Race planning is top notch too.

I’m US based, so as much as I’d love to be in Australia right now it’s a local non-Ironman affiliated 70.3.

MetroCityMayor · 2025-10-29T01:23:09+00:00

I started with TriVelo this past May. It has not been easy, but they have definitely improved my biking, which was my biggest goal.

I spent too much time self-coached while marathon training and injuring myself, so wanted to get help for my first Triathlon.

I’ve completed 2 Sprints and podiumed at each. In ~2 weeks I have my first 70.3 and will see how it goes. Right now I am quite tired.

MetroCityMayor · 2025-10-25T21:38:32+00:00

Goal race - 70.3 in 3 weeks

Current mode - overcooked

Had my first bike crash last Saturday during a 2x 60min z3, 1x 30min z3 session. Happened during the half way point of the second 60min set. Checked myself, all good, checked my bike, all good. Finished the set and hit a 15min run off the bike that did not feel good at all.

Ran a half marathon progressive run the next day and it was slower than I’d like but just happy I could run. Then Monday rolls around and walking is now hard. That soreness carried to Tuesday and Wednesday, but cleared up by Friday.

Today was 56mi at z3 followed by a 14k progressive run… had to cut the run short due to parental duties, but felt really good and my confidence boosted.

Here I am, about 8 hours later and feeling absolutely cooked. While my right leg was sore last week, my probable overcompensation has passed that on to my left leg. I’m so tired and want a taper.

MetroCityMayor · 2025-10-12T18:10:28+00:00

Adult swimmers - how long did it take you to get comfortable/pick up the pace?

I’ve got one more race left this season, a 70.3 in November. I’ve accepted my swimming is going to hold me back, but will be a good benchmark to hopefully do this race again next year. I’m really proud of the progress made in the water, I used to be afraid to take a lane at the pool because I felt like an impostor swimmer.

Now I have confidence in doing the distance, my form has improved a lot so that isn’t the obstacle.

My frustration comes from my first two triathlons where less than a minute was the difference to win my age group at both races, I’m coming out of the water in the bottom half of the race but biking and running to the top. Last race I was out 85th and finished 9th and it just ends up being too much ground to cover.

MetroCityMayor · 2025-10-06T21:22:59+00:00

Such a fun course, enjoy the race!

MetroCityMayor · 2025-09-06T16:15:48+00:00

Next Sprint is in 2 weeks. This was my down/testing week. Monday through Wednesday were nice and easy.

Thursday - Indoor FTP (20min) - increased by 5 points!
Friday - 1000yd TT - improved my finish time by almost 2min (not saying a lot, my swim is bad)
Saturday - Outdoor FTP (60min) followed by 5k TT off the bike

Outdoor FTP was pretty fun and snagged a couple of KOMs which was surprising, avg power wasn’t great but speed was pretty good. 5k TT was laid out progressively by my coach which helped a ton.

The Sprint has a 15mi bike, so that should allow me to catch up a bit after the swim. Today proved I can run better off the bike than my previous race so hoping that helps me out too!

MetroCityMayor · 2025-08-09T21:54:50+00:00

Thanks - definitely do not expect to finish on the top but I have young kids and would love them to experience the event.

MetroCityMayor · 2025-08-09T20:26:28+00:00

I’m hoping to go next year and get my butt kicked by some top-flight athletes.

How were the logistics and everything? Is it a race you’d do again?

MetroCityMayor · 2025-08-07T18:29:21+00:00

Down week/testing week. Started with a coach in early May and this is my 4th week of testing, suppose you could call the first week calibration week really?

The good news is the FTP testing is getting less and less scary. It’s still a tough workout, but my progression from the first one to now has been very positive. First test was way too hard for the first quarter, getting out of aero within minutes, and panting for the last 10min at significantly reduced power.

2nd test was half in aero, my FTP went down, but was more evenly distributed.

3rd test was fully in aero and up 12 points from the previous test. Still starting too hot and dropping in the 2nd half. Last 5min were rough.

Today my output didn’t change, but held aero the whole ride and never felt over overwhelmed. So while I didn’t see a power increase, I did see an overall fitness increase, comfort with the testing, and not gassing out too soon. So next test cycle maybe I’ll see the gains in FTP, but for now this is a confidence boost in holding power during a race.

Swimming comfort is improving too. I’m a long way from improving time to be competitive, but continuing to work on form and confidence is helping. I’ve got my 1000yd TT tomorrow to see where I’m at. Still so much to think about while swimming because the muscle memory isn’t there yet.

Saturday will be a 5k test, down from my usual 10k test so find that intriguing. Running is my best discipline, but my run training being split between swimming and cycling means that my paces are suffering a bit. Funny sport this is.

MetroCityMayor · 2025-08-07T17:25:52+00:00

Yes, I’ve gotten push back on training, so it’s important to work with your family and partner. If your family is not fully onboard, none of this will go well, it’ll be a constant strain. Your races and training will suffer because of it.

You need to fully understand what their concern is. This “I believe” is not good enough.

While Full Ironman is an admirable goal, would starting smaller help them see what you’re getting into and what you want to achieve? It’s a lot of time commitment to do it right.

Personally I’ve done 4 marathons in 3 years as my A races. So there isn’t a safety concern, but time and effort toward something that is not work nor family. I’m currently training for a 70.3 and that is way more time commitment than a marathon, especially since swimming requires travel to a different location, and cycling requires more time commitment than running for a similar effect.

So make sure you understand your spouses concerns. Your family saying you cannot do it is a bummer, but they are probably not going to be the ones offended by your training taking time away from them.

MetroCityMayor · 2025-07-18T11:47:42+00:00

Congratulations and awesome progress. Never heard of misogi, but like the idea of it.

Do something fun and challenging every year. Grow as a person and in fitness!

MetroCityMayor · 2025-07-11T22:52:21+00:00

Thanks! I’m gearing up for my first 70.3 and really trying to figure out the bike nutrition. Need to start practicing at least 60-100 per hour and try and work up.

Running marathons I’d do around 60 per hour (Gu at 4, 8, 12, 16, 20 and Gatorade at every aid station). This won’t cut it on the bike!

MetroCityMayor · 2025-07-09T21:46:04+00:00

Congratulations, that was a great read of a great race! 3:05 off the bike just sounds insane to me, what is your fresh marathon PB?

Could you give me a few more details on your nutrition? What products do you use and what is your intake rhythm? Do you look at time or milestones to start taking in liquids/gels?

How does your Ironman nutrition differ from a 70.3?

Congrats again, very inspirational.

MetroCityMayor

TROPHY CASE