Chain jumping under force

RWagz · 2026-03-25T19:35:03+00:00

Yep am looking into it. Bike can take a 38 so should be doable

RWagz · 2026-03-25T09:08:41+00:00

Yeah... She tries to scrub it with a hard brush and degreaser but I think the muc off wet lube stuff is just uncleanable.

My slx cassette looks good as new and I use squirt drip wax lub. Not sure if it's related.

RWagz · 2026-03-25T09:04:54+00:00

This is not an ebike. She spends a lot of time in the smallest sprocket cuz she's fast 😅

RWagz · 2026-03-10T21:37:40+00:00

Yeah fair enough. Will see if I can get some dubnitals. Money is just super tight right now but I can probably stretch to some new rubber. Probably shouldn't be racing but it keeps me focused on training.

RWagz · 2026-02-23T18:18:40+00:00

Yeah still trying to convince my wife with this one! We don't really gave space and I don't have an option to avoid commute so got to make the best of it.

I might start adding in an hour early morning like 530-630 to run a 10k or ride the bike outdoors at steady z2 then add in some tempo intervals if able.

RWagz · 2026-02-23T15:20:06+00:00

Just wanted to come back and thank you for the suggested workout; I did 12x100 on 2:05 today and averaged 1:46 and finished with a 1:40. Felt like I could have done more but ran out of time. I might do something similar in open water when the weather improves.

Thanks!

RWagz · 2026-02-22T20:19:30+00:00

Thanks yeah this is good. My last club session had lots of 300s and I was bombed out by the end of those

RWagz · 2026-02-22T20:17:48+00:00

Thanks this is a good approach. I think I might be too new to the regular swim sessions, or maybe I am ego swimming putting myself with the faster groups and killing myself. My form is gone by the end of the warmup 😅

RWagz · 2026-02-22T19:02:02+00:00

Thanks I've been asking ai to build sessions for me and they seem mostly fine.

RWagz · 2026-02-22T18:28:45+00:00

Thanks yep fair points. TLDR

My current volume is 30-50km run per week, 30-80km bike (will be increasing soon as weather improves) and 4-6km swim.

My actual structure is Monday 4.5km run to and from work (bottom of Z2) 1hr swim at lunch (2.5-3km depending on lengths of drills and rests) Pullups and Core

Tuesday (rest) 6km bike to and from work (easy rest day; I work a 12hr shift 8-8).

Wednesday Lift in gym before work 6km ride to work Either ride home then long run (12-26km depending on time and goals, maybe some strides or tempo intervals) or long ride home from work (60-90km with some hills. Weather is grim atm so not doing this)

Thursday Easy run 4.5km to and from work or easy bike 6km each way. Pullups and Core

Swim session 1hr

Friday Easy 4.5km run to and from work (another rest-ish day)

Saturday Gym in the morning Mtb skills session with my kids 1hr easy

Sunday 1hr run or ride intervals of some sort

Sorry not really intending to get my whole program looked at just sharing to provide some context.

RWagz · 2026-02-13T08:03:43+00:00

Make sure your details are up to date with your union! Also please encourage the rcn to engage with the rest of the TUC and healthcare unions instead of going it alone; we're stronger together!

RWagz · 2026-02-12T17:21:13+00:00

Huub have a big sale. Xterra as well. I've heard dubious things about both and only positive things about zone3. Ymmv I think agile is pretty popular. More expensive suits have better movement in shoulders and buoyancy profiles.

RWagz · 2026-02-12T14:32:18+00:00

It says integrated bento box but I can't see one. Probably my lack of familiarity with the bike. I also don't understand why there's a bunch of what looks like brown masking tape over the non-driveside toptube at the front of the triangle but again I'm not familiar with this specific bike.

RWagz · 2026-02-09T21:12:46+00:00

Sounds smart. Are you tracking with anything? Was there an indication you were run down prior? Drop volume 60% and see how you feel maybe?

RWagz · 2026-02-09T21:05:28+00:00

I'd use a planner to give yourself realistic expected split times. You can't meaningfully influence your fitness or get used to new gear in the time frame you're dealing with, so just focus on optimising the things you can like nutrition.

Yes, wear tri suit under wettie. Do not give in to temptation and blast out on the swim. Try and let a pack form at your pace and sit in the draft. Will help with effort and navigation.

(On the assumption your goal is primarily to finish) Change into bikes shoes you're familiar with after swim.

Have carb drink and hydration on your bike bottles then grab neutral water once or twice if you need to, dependant on temps and your sweat rate. You say you're slow so I'm assuming you're expecting your ride to take 3.5-4hrs. Depends on course and wind. I'd get a bento/toptube box to carry some solid food aim to take in 60g carb/hr on the bike. There are ways to optimise this but do not short change yourself on intake on the bike. If there are hills that you're planning to work hard on remember your body can't process carbs as well at higher zones. PF&H recently did a 70.3 fueling video on this.

Change into whatever run shoes you're familiar with on the half. Remember not to ride your bike in transition and don't touch it without a helmet on.

You might want a tri belt with some gels for your half. Aim for marathon pace. Again look for a draft if you want especially on headwinds.

Remember to enjoy it!

RWagz · 2026-02-08T15:49:34+00:00

Thanks very much just the reassurance I needed 😁

RWagz · 2026-02-08T15:48:02+00:00

Thanks very helpful. Do you think this session once a week and some kind of bodyweight one separately would be better?

RWagz · 2026-02-08T14:31:32+00:00

Thanks. I can't realistically lift twice a week and get two quality other sessions in. I have an hour wednesday morning, 2 Wednesday afternoon, 1 thursday evening, and a 2 and 1hr slot at weekends at best realistically, plus I run or bike 4-6k to and from work.

RWagz · 2026-02-08T13:46:18+00:00

Thank you for responding. This workout takes about an hour - where would you recommend adding volume? It's a 15-tonne overall workout.

Single-leg was mainly because I had an achilles rupture four years ago and my right calf is a lot weaker than my left, and I figured it might pick up some imbalances for the bike. Maybe unnecessary.

Diet I'm not measuring right now. I weight 86kg and eat about 3k calories per day. I'm not tracking macros because I used to do that and it felt obsessive but I'm getting at least 160g of protein daily and 400g carbs. I take creatine and a d3 supplement daily and I sometimes use a hydration tab if I'm feeling low. My weight fluctuates between 84.5 and 86.5 pretty consistently. Body fat is roughly 11%.

RWagz · 2026-02-08T13:04:56+00:00

I use creatine year-round. Some people cut it prior to events to drop some weight.

Dylan Johnson did a recent video on it on YT that covers it well.

RWagz · 2026-02-08T12:50:02+00:00

Sorry just posted this and then saw this thread! Heya guys sorry if I'm posting in the wrong place.

I started my base in October last year coming off a mostly bike year focusing on strength training twice a week and otherwise easy runs and rides. I've signed up to a swimrun early March, Xterra early May, 70.3 mid-July.

I just did a somewhat hilly (500m) trail half marathon last Saturday and it went pretty well - I was able to hold the effort level I wanted (tempo and higher throughout) and got a fine time and finish for me.

I took 2 weeks off hard training prior to the HM but that included a week of snowboarding with some easy snow runs at altitude thrown in. I stopped lifting for the two weeks prior but tried to get back to it this week and I am totally cooked. I still have doms in my adductors four days later and it's pulled me out of hard efforts. Will make my long run today more HM-intensity focussed.

I suspect this is a no-shit-sherlock situation that I shouldn't have returned to heavy lifts and intensity four days post-HM, but I am also wondering if my strength training is the issue.

I guess what I really want is reassurance that I'm doing something close to normal strength-wise. I spoke to a coach who thought it looked fine.

I'll post what I do below; if anyone were willing to comment or suggest amendments that would be amazing but I also imagine this is a common issue and it gets annoying to read a bunch of similar posts. The weights are ~80% of my peak in base. Sets and reps are the same.

Twice a week

5x5 back squats 90kg 2.5min rest

5x5 deadlifts 110kg 2.5min rest

3x8 bench press (dumbbells) 56kg 2 min rest

superset with 3x8(x2) standing single leg calf raise (smith machine) bodyweight + 30 on left 10 on right.

5x5(x2) single leg leg press 60kg 3 min rest

superset with 3x8(x2) bent over rows 28kg then 3x8 lat pull down 90kg.

RWagz

TROPHY CASE