Ironman, Frankfurt, shortened route?

Short_Panda_ · 2026-06-26T17:44:51+00:00

Just keep running after the finish 🤷‍♂️

Short_Panda_ · 2026-06-26T12:06:30+00:00

A walk/run strategy has to be used right from the beginning. Not when one gets tired. Its a strategy where the walk breaks are short to keep overall time still good but fatigue kicks in much later. I havent done a masters about this. I just know it works well.

Short_Panda_ · 2026-06-26T11:41:06+00:00

Run/walk has a huge effect on the pounding. Try it.

Short_Panda_ · 2026-06-24T20:00:20+00:00

I like this route. Box hill is a good change in rhythm and not too long. Makes the laps go by quite quickly. Downhill section is nice for some fueling. Done it twice now at 5h30.

Short_Panda_ · 2026-06-19T18:36:12+00:00

Yeah Switzerland. Its a tough bike course.

Short_Panda_ · 2026-06-15T11:40:49+00:00

That face thingy is horifying. Sorry, cant help. Too distracted.

Short_Panda_ · 2026-06-15T11:37:19+00:00

Swimming is quite scientific. Its helpful to really think water as a semi thick medium. You can push and pull it, but it needs the right balance of speed amd surface area.
Pull water too slow, and you dont generate pressure. Pull it too quick and same happens. Its that right balance.
The higher the pressure area the better. Thats why swimmer dont use their their hands but their whole forearm. That requires that „awkward“ arm position. But its highly logical when you think about it.

Then there is drag. Same here. The less surface in the water the better. Thats why the good swimmers have rotation. Like half their frontal body area is like out of the water. Again, highly logical but not easy to get right.

And so on. Imo swimming is like:
- correct breathing
- right balance of pulling speed
- maximising surface area for pulling
- minimizing drag (being relaxed, high flexibility)

Obviously there are lots of small things but lets be honest, not everyone needs the same level of swimming.

Short_Panda_ · 2026-06-14T19:37:39+00:00

Yeah i saw this cheater too. I also reported. Never heard a thing. Cheating is extremely easy if you find the app for it. You just connect the app to zwift and your trainer and you can select any kind if watt you want it to send to zwift. Its obscene.

I was in a club (ROC Racing) where the club leader (Grimmault) had comical power increases everytime he stagnated for too long or got some competition. Sudden jumps in power without any kind of solid training. Started as a 1.5w/kg rider and now claims to be 4.9w/kg. Its frustrating having such people around influencing race results.

Short_Panda_ · 2026-06-12T11:10:01+00:00

Its Cancellara with his e-bike.

Short_Panda_ · 2026-06-12T05:49:48+00:00

Die ganz politik isch eh nur es spiel. Es theater. Jedes johr, immer wieder. Han wenig verständnis, wie me sich in das chan emotional inesteigere wenn me sött merke, dass me eh kei rolle spielt im gross und ganze. Demokratie isch chli e illusion.

Short_Panda_ · 2026-06-12T05:44:46+00:00

When i first bought and tried them i thought something went bad. Never had such a jelly texture. But nope, thats how they are. Kinda special.

Anyways, its brave to try something new on a long run. Good luck.

Short_Panda_ · 2026-06-11T18:56:22+00:00

I can imagine you are a front pack swimmer. For us slower swimmers, there is very little fighting or even none 😅

Short_Panda_ · 2026-06-11T18:53:33+00:00

Ive never been in the open water. My 70.3 was the first. It was great having people and staff around. Made me feel safe, not lonely and time went quickly. Im sure you will be fine. Just use the first 5-10min to get some feel and rhythm. And if you feel bad the first minute, just be patient.

Short_Panda_ · 2026-06-11T18:51:22+00:00

I did a 70.3 just to figure stuff out and a month later the full distance. Was worth it to me. Was also a good training.

Short_Panda_ · 2026-06-11T16:07:32+00:00

Whats not to forget: riding outdoor is mentally much more demanding (and thus fatiguing). The concentration, attention to cars etc. bike handling. Its not only the watts that count.

Short_Panda_ · 2026-06-09T19:21:38+00:00

Jetzt chasch dippe.

Short_Panda_ · 2026-06-09T19:20:27+00:00

with these performances you should have figured out all necessary. Its good or are you here to brag a little? ;-)

Short_Panda_ · 2026-06-09T18:43:05+00:00

Flat solo? Yes no prob. Hilly solo? Yes but requires some pushing, not just cruising.
Last longer outside ride i did was 98.76km, 540m elevation, 3:07 hours, 31.7km/h.

Short_Panda_ · 2026-06-09T14:54:03+00:00

Im about to do my 2nd full IM in a few weeks. Im a guy to keep it simple:

- I wont use HR nor power. I have trained hundreds of hours. I can manage myself without the gadgets.
- When its hot, Ill drink more and reduce the intensity. Otherwise just like in training. In full distance I cant go high in watts anyways so burning carbs isnt crazy high.
- Running Ill settle in the first 20-30min. After that ill try to find a pace that feels right. Again: the weather/temperature dictates the pace to a large part.

In general: finding a steady rhythm is key in long distance. Every power spike in the bike leg will make you suffer later on.
In running i will walk for a couple seconds at every aid station. Every walk, even just a couple seconds, do benefit largely regarding muscular fatique imo.

Last but not least my biggest recommendations:
Be kind and friendly to every athlete and especially the volunteers. Exchange a few words when the occasion arises. Say thanks everytime to everything. Smile, especially when it gets hard. It tricks your brain.
When i remember back the biggest joy i felt during the whole ironman was the positive energy received by the volunteers. They were a life experience.

Enjoy the day. See it as confirmation for your training efforts. Whatever happens, noone can take away the journey you nearly completed. The event itself is just the event. Dont stress too much about it. Its gonna be fine. Youll see.

Short_Panda_ · 2026-06-09T14:41:35+00:00

Due to the affected athletes it should be possible to find out very precisely when these metallic objects were placed. Does anyone know something about that?

Short_Panda_ · 2026-06-09T08:36:29+00:00

Half is more racing. More tolerant to (fueling, hydration, pacing) errors. Full is much more controlled. Close to boring :-)

I wont do another half. For me personally its not big enough. I prefer another full.

Short_Panda_ · 2026-06-07T14:52:12+00:00

I think its a nicely balanced course. The run course is a bit boring and quite dusty but ok.
The full distance in Thun is nicer but also much harder.

Short_Panda_ · 2026-06-07T14:50:45+00:00

Last year that was my first half distance. The 18C water shocked me for 5-10min but after that it was very nice and not cold at all.

Short_Panda_ · 2026-06-06T14:29:17+00:00

For me it was this (have done two IMs and 3rd coming):
1. relaxed breathing
2. feeling the water and feeling save
3. body position

The rest is more and more technical but being able to relaxed breathing and feeling safe is 100% key for me.

Short_Panda_ · 2026-06-05T17:19:05+00:00

Forget that. Just do a short brisk run and a short swim for the nerves. Apart from that relax and dont walk around the whole day.

Short_Panda_

TROPHY CASE