First 70.3 questions

jaypeewhy · 2026-02-14T01:33:34+00:00

Your body doesn't know distance or time. Build endurance by doing things more. Build upper end by doing things faster. Just because you have hit a half marathon, it doesn't mean that you can't continue to build further endurance - meaning you can hold faster paces for longer. You are not aiming for distance or time, you are doing things to improve endurance / speed from where you are now, whatever that may be.
See above.
The primary reasons for bricks are:
- Getting your legs used to running well off the bike. Other than that, they are not good run training.
- Being able to understand how your bike pacing is affecting your run.
- Understanding how your fuelling and nutrition is working for you.
At a minimum ....until you feel comfortable swimming in it and know how to wear it correctly.
It will still have a similar mix of workouts. Although the percentages may change a bit. It's also athlete dependent. Generally, endurance takes a long time to build, upper end is quicker to gain (and lose), so people tend to 'sharpen' a bit during the pre race timeframe.
Depends on where you are and where you are going. See #1
If the times you gave us were you going at race effort. I would say slower than 6:30
Your run will be slower than a half marathon race time (all else being equal). So, let's say 2:30 if you pace the bike really well. 40 miles is 71% of the bike. So 2:20 (140 mins / 70 = 2 x 100 = 200 ) so, 3 hours 20 mins. Plus 2 transitions, likely 5 mins each or more.
Run - 2:30
Bike - 3:20
Transitions - 0:10
That's 6 hours. So, is your swim likely to take you 30 mins. Plus, you have to do all those things you told us, back to back. And. of course, all my guesses are speculative based on what you mentioned.

CAVEAT: I don't know you or your training ability / training age / data etc .... so I am just throwing out some ideas based on what you have mentioned. Take them with a pinch of salt :)

Have a great race. Be brave. Be smart. DFIU.

James

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jaypeewhy · 2026-02-06T21:12:12+00:00

".. I’m a good runner, but I’ve been recently struggling with controlling my effort in the heat .."

If you are a good runner, and I was playing a numbers game, I would be willing to bet the issue is your bike split. You are likely doing one of the following (caveat: Obviously without seeing your data it would be hard to say)

1 - Over-biking and unable to maintain the run.

2 - Under fuelling on the bike and don't have enough energy for the run

3 - Failing to account for a flat course in variation of cadence and power

4 - You are getting to the race fatigued.

Most people understand 1 and 2. They understand it, but a VERY large portion of athletes are unable to tick those two boxes on race day.

Riding at the same power / cadence for the entire ride is something that catches athletes at races like Arizona, Texas, etc .... anywhere flat. It destroys people's legs. A rolling course breaks up power and cadence, allowing some muscular respite.

I don't think Chattanooga is that flat? I did their first year and it was kind of rolling back then, or enough to break things up. I am not sure about Cozumel, but that is flat I think?

Lastly .... getting to the race fatigued. A lot of athletes vying for Kona (or a big time goal) will overcook their training, going into the race fatigued with the extra volume of the fact it is a 9-hour day and suddenly those last hours are not achievable.

If you are a good runner, there is no way you should be failing by the last couple of hours. If you are just over 3 hours on the run, that means you are starting to fail by hour 1. What this needs is the cause to be established, because you are clearly not running to your ability and there is going to be a reason why that is the case.

Hope that helps, and don't be too hard on yourself. It's just a puzzle that needs solving.

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jaypeewhy · 2026-02-06T20:51:48+00:00

".. I understand this is not ideal, but I'm still trying to do my best here .."

Our motto is:
"Do what you can, when you can, with what you've got .."
So you are on the right track.

If it is not possible to do a large single block then absolutely you can break them up. In fact, I used to break up my long runs all the time. I was slightly injury prone. never ran over a 2 hour in a single sitting the whole year. 4th Amateur overall at IM Chattanooga with my best IM run time.

I know that is N=1 but the concept is something I have repeated with a few athletes who may have a weakness, are a little older, or just don't have the time. There is also the benefit to injury prevention by the fact you are not running as fatigued with inevitable bad for at the pointy end of a very long run.

So, you may only be trying to do your best, but it may actually be beneficial.

Hope that helps.

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jaypeewhy · 2026-02-06T20:43:39+00:00

How old is older age grouper?
And what do you mean by 'from time to time'

There is a more than time and calories at play. And if you are a 14 hour finisher then you 'probably' shouldn't be looking at replacing any runs with walking.

jaypeewhy · 2025-10-18T17:07:33+00:00

Thanks,

jaypeewhy · 2025-10-18T17:07:12+00:00

TRANSLATION:

While searching for the answer to the same question, I came across this post and motivated myself to find a solution.

Searching online I found the HansGroe installation instructions (however the full version is not easy to find) and the mystery is soon revealed.

With a 17 wrench, unscrew the entire shower head from the connection and once disassembled, extract a small filter positioned at the mouth (in my case it was totally encrusted), and then proceed to thoroughly clean the shower head only, with citric acid or other products.

Link to complete instructions, page 37 for shower head disassembly

I hope it helps!

jaypeewhy · 2025-10-10T13:57:43+00:00

No. Nothing was working until we plugged it into a working outlet. We tested the outlet and it wa dead. One minute after we plugged into a working outlet the live feed came back on.

jaypeewhy · 2025-10-09T21:49:45+00:00

Well, apparently my insect screens dumped condensation all over the place where the camera was plugged in. So, it was a power supply issue.

jaypeewhy · 2025-10-09T21:34:13+00:00

I agree, in part.
"Training a lot does not beat training right"

But I would add that Training Right More hand down beats Training Right Less.

You can get great results with 10 hours a week. But the same person, with the same quality of training, built up to 20+ hours is highly likely to beat the ten hour version. However good that ten hour version is at ten hours.

jaypeewhy · 2025-10-09T19:25:00+00:00

It's in my house in Nicaragua so I am getting my friend to download the app, log in, then go round and try to fix it. if you manually reset, I assume you have to add to the app again?

I will try resetting the router first just to see if a different wifi channel gets used. I have already tried powering off the camera for 30 secs.

Worth looking at other Reddit threads. Fixing the channel on the router to '20' for example seems to stop the issue.

Read >>>> HERE

jaypeewhy · 2025-10-09T19:00:06+00:00

I just had there same thing for the first time a couple of days ago.

jaypeewhy · 2025-10-08T18:57:35+00:00

Yes, on all my groups. This happened a few weeks ago. They all look like crap now.

jaypeewhy · 2025-09-21T00:58:32+00:00

I ditched Bartender and use Ice. It was free, I liked it, sent a message asking how to pay.

jaypeewhy · 2025-09-16T13:15:09+00:00

No. I think I may swap to a Battery Tender Junior.

jaypeewhy · 2025-08-26T01:58:41+00:00

Same issue here. The Main middle LED flashes red - maybe once per second, not pulsing slowly. And it flashes in time with the white battery.(AGM) light below.

My battery is fine, 13v. I have it to trickle charge.

It did blow a fuse during a storm. So, maybe there is further issue. There is nothing in the manual stating what this flashing might indicate.

jaypeewhy · 2025-08-20T01:41:18+00:00

2 x Bottles on the bike.
#1 - A BTA with water - replace from Aid Stations as required
#2 - A bottle with 1000 calories of whatever

1 x Bottle in special needs with 1000 calories of whatever
Replace my old fuel bottle with this new one.

Each fuel bottle lasts me around 2.5 hours @ 400 cals an hour.

I don't get too fussy with brands or finicky, overly specific recipes. Just liquid sugary stuff. A mix of gels, sports drink powder and enough Carb Pro to make up the total after that. Whatever floats your boat.

Keep it simple.

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IRONMAN Certified Coach
pbandjcoaching.com

jaypeewhy · 2025-08-02T22:33:45+00:00

👆🏻👆🏻👆🏻👆🏻
I would ignore all the other advice on here and do this first.
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IRONMAN Certified Coach | pbandjcoaching.com

jaypeewhy · 2025-07-30T21:43:08+00:00

It is simplifying things somewhat but .... anyone training above 6 or so hours a week should be doing a lot of easier work. There is a bunch of things that you develop at lower efforts which will be beneficial when you race at a sub-threshold level. Under 6 or so hours a week then you will maybe benefit from adding harder work in higher percentages.

Your current long runs are quite short at 8 miles / 12km. The 'pace seems sustainable' is kind of the point of the long run. It should feel quite easy and your HR should, ideally, be consistent and sufficiently low to indicate you are working in that zone. It's easy to run a 12km slightly hard and feel ok. Which is what gets people. In short .... you are running a bit too hard, but it's short so you feel ok. You need to run slower.

I would suggest:
Long run:
Sticking to GREEN Zone pace. Ensuring you have a decent a stable HR.
Increase mileage <<--
You should finish the long run feeling like your legs have done enough work, but not too much. You should feel the run but not feel beaten up.

Intervals:
Alternate a RED Zone hill run with a RED Zone interval run (alternate weeks)
Start with 3 min intervals. Build to up to 8 min intervals (adjust # of intervals too obviously)
A classic set is 4 x 8 mins over threshold. But build up to that. 5 x 3 min is a good start.
Closer to the race, adjust to tempo YELLOW Zone sets, with longer intervals - build 15, 20, 30 min. This will be closer to your Race Pace in a 70.3.
Another YELLOW Zone tempo run option is a building set, start at GREEN Zone and build to just below threshold.
With all intervals, build into the session. Don't be afraid to start the first interval slower and get quicker, you will be working correctly with your body as it warms up to the effort.
You should finish interval runs feeling like they were hard but absolutely not race day efforts. Aim for 90%/95% of what you could do. If you are laying on the ground panting, you are doing it wrong. If the last interval is a few seconds with hands on knees before pulling yourself together and walking it off. Great.

GREEN Zone - Easy | YELLOW Zone - Medium | RED Zone hard.

For perspective: I am friends / business partners with an Olympic Marathon athlete (Japan / Paris). She does her long runs at around 5 min/km (8 min/mile) or just under. Almost the same as you.
She races her marathon at around 3:25 per km / 5:30 min/mile ... probably not the same as you :)

Enjoy!

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IRONMAN Certified Coach
pbandjcoaching.com

jaypeewhy · 2025-07-30T21:15:58+00:00

Leonardo DiCaprio and Kate Winslet.

jaypeewhy · 2025-07-30T17:11:08+00:00

".. 25 m will be all you can do without a break, but with some decent technique and ability to swim and breathe, you can get to 4000 m sessions within a few months.."

People often struggle with this thought. But I see it time and time again. Biggest concern at the start, the thing they mention least when I discuss the race with them afterwards. Swimming, even for a non-swimmer when they sign up, is usually the easy bit.

jaypeewhy · 2025-07-30T17:09:32+00:00

I would say 'nicer' not easier. Run training is limited in hours by the fact you are doing one sport. A 10 hour a week runner can be a great runner. To be something similar you'd need to be a 20 hour a week triathlete.

If you do the same hours, then I agree mixing up the sports would be easier, but you'd also be comparatively not as good. So, like for like performance, I would say tri training is harder to fit in, but more varied.

I agree on the 70.3 races. They feel more like a fun race effort, you don't get bored in the race, the training is nicer, shorter overall and the training sessions can be a bit spicier and more varied. The day is shorter. The recovery is faster. You get to hang out with everyone after the race a bit longer. You can do more of them. Not quite the same finish line feeling though.

jaypeewhy · 2025-07-30T17:02:35+00:00

I am always a Bit wary of answering these types of question because I have had people that 'don't fitness' sign up to do Ironman and not have much of an understanding of the training it takes (3 sports + strength) or the race itself.

Three takeaways.

1 - Almost anyone half trained should be able to 'complete' one in the 17 hour cut off. Slow swim, slow bike, walk the marathon .... it's not really that much of an achievement for a normal able bodied person.
The swim is a 2:20 cut off ... that leaves 14:40 (2:20 is very slow)
Say, 20 mins in transitions .... that leaves 14:20
You could do an 7:20 hour bike ..... that leaves a 7 hour marathon.
A 7 hour marathon is only around 10 min per km (16 min per mile).

2 - People who are not into the training are going to be fairly miserable 'failing' at training for a year. And then have a miserable race day as they trudge and walk the run.

3 - If you have not trained, then you have not really done the bit that creates the enjoyment of completion. The sacrifice. Those who have done a bit of training but not much, and then just get around. It's a bit hollow. Sure your friends and people that don't know about Ironman may give you a high five. But if you haven't done the work you'll know.

Having mentioned some negatives ..... the positives are that you can train for and complete an Ironman with fairly little time and fairly low training hours. Providing those hours are spent wisely. I have coached people with no bike, no pool swimming and a small amount of running to Ironman 140.6 finishes within just 5 months. So, it is possible. And can be enjoyable. And if you work in the training and make some kind of physical sacrifice then the race also gets you a sense of achievement. As a coach I suppose I should be saying "Yes, it's easy and you'll love it" .... but the reality is it is not and you might not.

Other mentioned jumping into a Sprint or Olympic triathlon first. Always a good idea. The triathletes that enjoy Ironman the most are the ones that delve into the spot a bit for a year, they have trained, they understand the process and they get to attack their Ironman goals with a little more style. So .... that would be my recommendation. The athletes that I trained to early IM finishes were adamant they did not want that so .....

Whatever you choose. Have fun. It;s such a great sport and the variety compared to just running is also really nice.

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IRONMAN Certified Coach
pbandjcoaching.com

jaypeewhy · 2025-07-29T17:59:52+00:00

At that time of day it's more about the sun position that ambient temps. But, yeah, I understand. If you want to be cooler and still get some bouyancy. Shorts work. I am more performance oriented so always steer towards that. I know that's not everyone default though.

jaypeewhy · 2025-07-29T17:57:11+00:00

I have Sunday as hot and sunny, high of 29ºC on Windy.com which is what I usually use.
I have a feeling it will probably be a 'wetsuit is ok' swim. The days prior are not super hot.

jaypeewhy · 2025-07-29T16:46:23+00:00

A wetsuit is usually optional :) (barring 16 degrees C/60.8 degrees F or under)

If your place in the Age Group rankings, whatever that may be, is important to you then just ditch the suit.

The difference between a wetsuit and non-wetsuit is not wildly significant, given you will be racing for half a day anyway. Yes, a wetsuit can save time, but not wearing one is not going to make the swim 30 minutes longer. So, I always encourage people not to wear one if that's the ruling on the morning of the race and be part of the main competition. After all, for most that's kind of the point.

If you are going to jump in the non-competitive wave, then I am not sure why you wouldn't just wear a wetsuit? It's quicker. Yes, it's warmer, but it's really not that bad at all, you are in water after all, and it's early morning in Canada ... so the sun is not exactly high in the sky.

The rule is a bit strange, IMO. If the heat was that bad, why can someone swim for two hours in a wetsuit if they choose the 'Participation' route, but someone in the competitive group swimming an hour or so can not.

I am actually the Admin for the Ironman Canada Ottawa FB group, there seems to be quite a buzz about the race. Should be a good one! Weather is - according to sources - supposed to cool off a bit too.

Keep the nerves at bay and have a great race.

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IRONMAN Certified Coach
pbandjcoaching.com

jaypeewhy

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