103 replies to this topic

[Suzy]

Early bird entries close on Mon 23/2.
I've entered, who else is going?

[guinness]

Suzy, on Feb 19 2009, 10:53 PM, said:

Early bird entries close on Mon 23/2.
I've entered, who else is going?

i'm in - my first HIM, and behind in my training

[Suzy]

Thats great Guinness (that you're doing your first HIM I mean, not that you're behind on training LOL).
I think everybody feels they haven't done as much training as they should - it seems to be the natural state of things when training for these events. Still better to be a little underdone than overdone.
Good luck with your training. I'm doing a little taper this week as I have a 100k MTB ride next weekend which I want to survive. Then I'll be getting stuck into the HIM training. Are you doing any shorter races before Busso?

[guinness]

Suzy, on Feb 20 2009, 10:04 PM, said:

Thats great Guinness (that you're doing your first HIM I mean, not that you're behind on training LOL).
I think everybody feels they haven't done as much training as they should - it seems to be the natural state of things when training for these events. Still better to be a little underdone than overdone.
Good luck with your training. I'm doing a little taper this week as I have a 100k MTB ride next weekend which I want to survive. Then I'll be getting stuck into the HIM training. Are you doing any shorter races before Busso?

Hi Suzy,

yeah i'm at no risk of being overdone but I am starting to increase the training now (finally and well overdue).
I'm planning on doing the city of perth oly, and maybe the one at point walter too.
Busso is a real stretch for me, they'll be my first oly's - i'm just going to give it a shot, and I only aim to finish.

a 100km MTB ride, sounds really cool - what's the event?

[Suzy]

I'm doing the Perth Oly as well, and the Hillarys sprint. I've done lots of tri's from sprint to IM so if you need any help feel free to ask.

The 100k MTB ride is the Karri Cup www.karricup.com.au My first time in an MTB enduro - just hope its not too technical.

[guinness]

Suzy, on Feb 21 2009, 01:06 PM, said:

I'm doing the Perth Oly as well, and the Hillarys sprint. I've done lots of tri's from sprint to IM so if you need any help feel free to ask.

The 100k MTB ride is the Karri Cup www.karricup.com.au My first time in an MTB enduro - just hope its not too technical.

thanks Suzy, I may just take you up on that at some point.
The Karri Cup looks like a heap of fun, maybe I'll have a go at it next year!

[serena]

Not for me this year (I did it in a team last year) but will be following with interest. Good luck with the big ride Suzy!
serena

[Kilee]

Suzy, on Feb 21 2009, 11:06 AM, said:

I'm doing the Perth Oly as well, and the Hillarys sprint. I've done lots of tri's from sprint to IM so if you need any help feel free to ask.

The 100k MTB ride is the Karri Cup www.karricup.com.au My first time in an MTB enduro - just hope its not too technical.

Hey Suzy Im doing Busselton for my first Half IM, I have a strange question for you, what do you do about reapplying sunscreen. Eg when do you do it or don't you bother.

[kb]

My original 2009 plan was to do this race but I have decided to do NSW Club Champs instead which is on the same weekend. But I intend to head to WA for the race in 2010.

kb

[loubee]

I'd love to do this but I need a team If anyone hears of a potential team needing a runner I am up for it.

Lou

[Suzy]

Kilee, I'm probably a bit naughty in that I don't bother. I use one of those thick sunscreens that say waterproof for 4hrs. Inevitably it does get wiped off a bit with your wetsuit etc, so I really should take the time to reapply. Its easy enough to have some in transition which you can slap on either after the swim or after the bike, only downside is it will take a bit more time so your transitions aren't quite so quick.

[Kilee]

Hey Suzy, I thought that might be the case - I am just trying to finish this one so I suppose if I spend a little longer in transition it isn't going to matter, unless I fall now and then cant get up - which is very possible - Any other tricks of the trade you could pass on??

[Suzy]

Hey Kilee, happy to help but as I don't know how experienced you are at tri's I might just be telling you things you already know. Lets see now:
1.Make sure you can do the distance for each leg in your training buildup (not all on the same day). This will give you confidence for race day.
2. If you're not a strong swimmer then start at the back to the side so you won't get caught up in the crush at the start. Then when everyone's spread out a bit try to find someone about your pace or a little faster to draft off.
3. Have a plan for transistions, practice it, and remember it on race day. eg cap, goggles and wetsuit off, dry feet on towel, sunscreen on, bike shoes on, number belt on, sunnies on, helmet on, go!
4. Pace yourself - don't go out too hard, remember its a long day and you have plenty of time. If you feel good the last lap of the run this is the time to go for it - not before.
5. Practice your nutrition - find what works for you. Rough rule of thumb is 750ml fluid per hr and around 60g carbs per hr. Use a sports drink with good electrolyte levels - cramping on the run is not fun.
6. Smile, enjoy your race, remember to thank the volunteers and your loved ones.

There you have it - my general guide. Hope it helps. If theres something more specific you wanted help with let me know.

[Kilee]

Hey Suzy, Any advice is good advice I. I have done a couple of shorter triathlons, did the Avanti Woman's on the weekend and will be entering for my first Olympic Distance at the end of the month.

The whole idea of a half ironman just seems overwhelming. Nutritian, hydration etc isn't that much of an issue for the short tri's I have done so far but obviously I need to start thinking about it.

Outside of this I have completed a couple of half marathons and swum to Rotto in duo/team a few times. The ride is my biggest down fall and the biggest part so need to improve in leaps and bounds here. And of course pulling it all together.

If you have any training programes for the bike that would be great to. Thanks again.

[Suzy]

Sounds like you have the swimming and running sorted, but just need a little help with the bike. I have had programmes written for me by Andrew Budge at Trysport for half IM and full IM a few years back which I keep going back to. They are definitely worth investing in. I also refer lots to a book by Gale Bernhardt called Training Plans for Multisport Athletes. This book has a lot of general programmes for all distances from sprint to IM. Recently I bought another book called The Perfect Distance by Tom Rodgers which is written specifically for half IM tri's and its been a very good read, with the latest training methods and sports nutrition info etc. I'll get back to you on the bike training later, have to go pick up the kids from school now.

[guinness]

Suzy, on Feb 27 2009, 05:19 PM, said:

5. Practice your nutrition - find what works for you. Rough rule of thumb is 750ml fluid per hr and around 60g carbs per hr. Use a sports drink with good electrolyte levels - cramping on the run is not fun.
....

There you have it - my general guide. Hope it helps. If theres something more specific you wanted help with let me know.

hi suzy, do you (or does anyone else) know what is being provided for drinks / carbs / lytes?
i'd like to practice with the stuff I'll be using on the day!

[Suzy]

Guinness, I just checked the website and it looks like they'll be providing Shotz Electrolyte tablets in the water bottles. So this means the fluids and electrolytes are covered, but you will still need to provide your own carbs (eg carboshotz gels or whatever you prefer). The last time I did this race they gave you 1 free gel in your race kit, but didn't provide any on the course, so you have to be self sufficient.

OK Kilee here is a sample weekly bike programme for the half:

1 x Long ride: build up to 3-4hrs, aerobic pace, with transition to run 15' off bike. Practice race nutrition.
1 x Tempo intervals: total time 75-90mins include 3-5 x 8mins at 82-85% maxHR with 2-3min spin recovery
1 x Aerobic ride: 60-75mins focus on good technique, spin at 90rpm
if time allows you can do a 4th ride as follows:
1 x Brick: 60min moderate pace ride, quick transition to 30' mod fast run.

You would do your longest ride and run 3 weeks out from the race then begin your taper (reduce distance but keep intensity up).
Hope this makes sense, if not sure please ask and I'll try to make my ramblings make more sense.

[Kilee]

Thanks Suzy, gives me something to start with. Will check out those books you mentioned. I am reading Guide to Marathon and recently watched Spirit of the Marathon, something more rounded to get stuck into would be good. Thanks again.

[guinness]

Suzy, on Mar 3 2009, 06:11 PM, said:

Guinness, I just checked the website and it looks like they'll be providing Shotz Electrolyte tablets in the water bottles....

hi suzy,

is this where you looked?

http://www.busselton.../event-info.htm

i ask because that info is for last year, not sure if it'll be the same this year.
btw - what do you use for carbs? for the half marathon i did i just used some snakes - maybe gels are easier to digest though?

[Kilee]

guinness, on Mar 4 2009, 09:40 AM, said:

hi suzy,

is this where you looked?

http://www.busselton.../event-info.htm

i ask because that info is for last year, not sure if it'll be the same this year.
btw - what do you use for carbs? for the half marathon i did i just used some snakes - maybe gels are easier to digest though?

Hi Guinness, I have been trying out various gel shots. Seems the GU brand is the best but is difficult to get down - eg consistancy of raw egg white. The citrus flavours are the best but sting the throat after the first few but then maybe thats just me. GU also seems to be the ones that you don't have to have that often. Some of them are every 30min whereas GU are 45min to 60min.

[Suzy]

Hi Guinness, yeah thats where I looked. I just assumed it would be the same as they have Shotz listed as a sponsor this year and didn't mention any other sports drinks company.

I like to take sports drink (High 5 is my current preference) in a fuel belt, and have a gel every hr (again High 5) washed down with water. Similar on the bike - 1 bottle sports drink + 1 gel per hr.

Kilee, the reason you only take GU every 45mins is because it has more carbs in it, so if you took it more often you would go over the recommended hourly amount. Other gels have lesser amounts and recommend you take them more frequently. This could be a good thing because it means you are getting smaller amounts more often - thus spreading the load - rather than dumping a large amount in all at once which could lead to stomach upsets. Best thing is to try out a few different ones and see what works best for you.

[guinness]

Suzy, on Mar 4 2009, 04:06 PM, said:

Hi Guinness, yeah thats where I looked. I just assumed it would be the same as they have Shotz listed as a sponsor this year and didn't mention any other sports drinks company.

ah yes, that seems logical i'll try shotz then - thanks

[MikeMSM]

G'day Suzy,
I'm in (The things that seem like a good idea over a beer at the end of a run!!)

This is a real first timer question.
On the bike leg I assume the drink station "bidons" fit a standard bike bottle holder.
I guess then that to refill an aero bottle (mounted on the tri bars) involves decanting from the new bidon into the aero bottle "on the fly"
I have only been riding for a short time (had to buy a bike for the race) so do you think I might be better off just using the bottles rather than try juggling and riding or is there a secret "triathlete trick"

Thanks Mike

[Suzy]

Hi Mike, congratulations for deciding to step up and give the half a go.
Ah yes the aero bottle. It is possible to refill it "on the fly" but it is messy if using sports drink as inevitably some splashes out over your handle bars and you. If its only water then this isn't really a problem. You have to open the lid on your bottle, remove the foamy mesh thing from your aerobottle, and single handedly pour the contents in trying not to spill any, all the while steering your bike. I guess the simplest way if you're not too concerned with time would be to stop and refill it.

If you can't be bothered with that fiddling around then just use standard bottles. If you have 2 bidon cages and the aerobottle then you probably wouldn't need a refill anyway - your 3 bidons worth should be all you need, unless you like to drink more.

[MikeMSM]

Suzy, on Mar 5 2009, 06:29 AM, said:

Hi Mike, congratulations for deciding to step up and give the half a go.
Ah yes the aero bottle. It is possible to refill it "on the fly" but it is messy if using sports drink as inevitably some splashes out over your handle bars and you. If its only water then this isn't really a problem. You have to open the lid on your bottle, remove the foamy mesh thing from your aerobottle, and single handedly pour the contents in trying not to spill any, all the while steering your bike. I guess the simplest way if you're not too concerned with time would be to stop and refill it.

If you can't be bothered with that fiddling around then just use standard bottles. If you have 2 bidon cages and the aerobottle then you probably wouldn't need a refill anyway - your 3 bidons worth should be all you need, unless you like to drink more.

Thanks Suzy
I think I'll stick to the old school bottles.
I have been doing 100Km on 2 bottles but havn't had to run far afterwards.
Whilst not too concerned about time it would be nice to get in about the 5.30 mark.

You seem to have become the agony aunt for the Busso' Half


Mike

[guinness]

MikeMSM, on Mar 5 2009, 11:16 PM, said:

Thanks Suzy
I think I'll stick to the old school bottles.
I have been doing 100Km on 2 bottles but havn't had to run far afterwards.
Whilst not too concerned about time it would be nice to get in about the 5.30 mark.



Mike

hi mike, good work on the bike - you're ahead of me there! i'm still building distance and getting a stiff neck from leaning forward for so long!
I'm hoping to do <6hrs, would be awesome to do 5:30 ... well good luck with the training. main issue for me will be not drowning in the swim

Cheers, Greg

PS: I have the aerobar drink thing - not sure I'm doing it right but it's working for me. I dont use the yellow mesh thing, to fill it I just grab a water bottle and insert it into the black foam filler hole and squeeze the bottle - it fills pretty quick & easy. I think the yellow mesh is supposed to stop splashes??? but I dont get many, and am usually happy to get a bit of a water shower to cool me down anyway.

[Suzy]

If anyone can benefit from all the mistakes I've made then I'm happy to be of assistance LOL.
You'll probably find that you go through more fluids and energy in the race than what you're used to in training because you'll be working a lot harder. Try to shoot for 1 bidon per hr on the bike. Practice this in training so your stomach is used to it. You don't want to start the run dehydrated or depleted in energy.

[Suzy]

Cycled 90k in the hills this morning in 3h40m. On race day I hope to do the bike in 3hr or just under. My long run this week wasn't much fun - felt OK energy wise but my legs hurt almost the whole way. Hopefully the legs will improve as I get a few more long runs under my belt. Swimming is going well - made it to the pool 3 times last week for an hr each session. I'm quite enjoying the swimming - apart from getting up at 5am!

How is everyone elses training going?

[James77]

Suzy, on Mar 8 2009, 04:17 PM, said:

Cycled 90k in the hills this morning in 3h40m. On race day I hope to do the bike in 3hr or just under. My long run this week wasn't much fun - felt OK energy wise but my legs hurt almost the whole way. Hopefully the legs will improve as I get a few more long runs under my belt. Swimming is going well - made it to the pool 3 times last week for an hr each session. I'm quite enjoying the swimming - apart from getting up at 5am!

How is everyone elses training going?

while i am not training for this specific event I do have a HIM on my my mind so thought I would add a comment.

I did some hills and an undulating ride (around 90km) and also did a 50km ride then right onto a 10km run - sessions both felt ok

had a good rest day today - swimming coming along slowly and considering I could literally barely swim a year ago (I could save myself but no concept of swimming for sport) I am happy at the progress

with some half maras coming up and some good rides I think I should expect some gains - hopfully the swims will improve as well

best of luck with the training....

[Suzy]

Hi James - sounds like your training is going well. What race are you training for?
One of the great things about tri's is the variety that comes with training for 3 different sports - theres always something new to learn, improvements to be made, and you don't get bored. Best of luck with your training.

[James77]

Suzy, on Mar 8 2009, 10:44 PM, said:

Hi James - sounds like your training is going well. What race are you training for?
One of the great things about tri's is the variety that comes with training for 3 different sports - theres always something new to learn, improvements to be made, and you don't get bored. Best of luck with your training.

the GC HIM will probably be my first - got noosa to do before that and the 160km portfolios Bris to noosa Ride as good checkpoints along the way.

this week is the last Bribie race sprint distance at 750/20/5 then the cootha challenge (70km including timed cootha climb - if your not local its a sharp climb for about 3km maybe)

the a week off and onto a half mara (my first official half mara race)

I did a group ride this morning - felt fine so will move to the next level during the week - I am ure they wil push me harder!!!!

Got speed work for running tomorrow and strength and conditioning in the gym tonight.

I will post up my results as I go - it's good to hear about everyones progress

[Kilee]

Wow, reading all this training makes me realise how far I have to go. Cycling is my most challenging part - we did our first true hill ride on the weekend 52km which took me 3 1/2 hours. Anyone heard of Canning Mills Road? I had to do the walk of shame for 2km and then change my flat tyre at the top. Lets just say it was a long long day.

Came good yesterday with 64.5km in 2 1/2 hours on relatively flat course. Thank god Bussleton is mostly flat.

[Suzy]

Sorry to hear you had a flat and had to walk Kilee - but better to have it happen in training and not in the race. Remember that you will have some bad training days, days when you think the race seems impossible for you to manage based on how you're feeling right then, but believe me after all you go through in training - the race seems like the easy part. Come race day you will be fresh from the taper, full of energy from the carbo load, plus all the excitement of the race will have you rearing to go. Bring it on.

[guinness]

Kilee, on Mar 10 2009, 12:55 PM, said:

Wow, reading all this training makes me realise how far I have to go.

I've got a long way to go too Kilee.

I did 2km of breast stroke in the pool yesterday, because I gasp for breath after 500m of freestyle. I wanted to know how long it'd take me if I'm forced to do breaststroke - due to breathlessness, panic attack from the new experience of swimming in a wettie, or from getting kicked in the head too much

suzy : nice encouraging post, and i think you're right the excitement of the day will count for a lot!

[Kilee]

Who can forget the kicks to the head What amazes me is how big the ocean is yet for some reason I feel like a magnet as there is always someone trying to swim over the top of me. I have learned to swim out wide and take on the extra metres to ensure self preservation. It is definitely worth it and lets you maintain a better rhythm.

The swim is the easy bit for me, pity it is such a small part. I guess this is why people do these things as a team. We have 3 solo's and 2 teams competing this year which is massive from the 1 team we had last year. I only did the run last year and got caught up in the hype which has prompted me to do the whole thing this year.

I am scared but excited.

[guinness]

Kilee, on Mar 11 2009, 10:39 AM, said:

I am scared but excited.

i know that feeling

[Suzy]

[quote name='Kilee' date='Mar 11 2009, 12:39 AM' post='436782']
Who can forget the kicks to the head What amazes me is how big the ocean is yet for some reason I feel like a magnet as there is always someone trying to swim over the top of me. I have learned to swim out wide and take on the extra metres to ensure self preservation. It is definitely worth it and lets you maintain a better rhythm.

Yep I know that feeling. Couldn't agree with you more.

[Suzy]

I've just had my bike setup done on my new (2nd hand) bike. Feels soooo much more comfortable now, can't wait to try it out on the weekend.

[guinness]

Suzy, on Mar 27 2009, 08:05 PM, said:

I've just had my bike setup done on my new (2nd hand) bike. Feels soooo much more comfortable now, can't wait to try it out on the weekend.

let us know how it goes suzy.
i'd be interested to know who helped you with the set up - particularly if you're happy with it.
i just mucked around with mine myself ...

[Suzy]

I have upgraded from a road bike with clip on tri bars to a full on TT bike. There is a difference in comfort level as I am a bit lower on the TT bike and its built for speed not comfort, but the bikefit has improved comfort a lot. I went to Andrew Budge at Trysport. He did my setup on my previous bike and used the same measurements this time around so it didn't take so long or cost as much. I thought I had done pretty well adjusting it myself but Andrew changed a few things around such as stem height, aerobar adjustment, seat height and position, cleats adjusted, until in the end he was happy that it was just right. I took it for a 30k spin this morning and I am really happy with my position on the bike now - it feels much more comfortable and efficient. Before I was getting a sore back and undercarriage - not anymore. I definitely recommend spending the time to get yourself setup properly by someone experienced in this area - and Budgie is one of the best around.

[guinness]

Suzy, on Mar 28 2009, 07:08 PM, said:

I have upgraded from a road bike with clip on tri bars to a full on TT bike. There is a difference in comfort level as I am a bit lower on the TT bike and its built for speed not comfort, but the bikefit has improved comfort a lot. I went to Andrew Budge at Trysport. He did my setup on my previous bike and used the same measurements this time around so it didn't take so long or cost as much. I thought I had done pretty well adjusting it myself but Andrew changed a few things around such as stem height, aerobar adjustment, seat height and position, cleats adjusted, until in the end he was happy that it was just right. I took it for a 30k spin this morning and I am really happy with my position on the bike now - it feels much more comfortable and efficient. Before I was getting a sore back and undercarriage - not anymore. I definitely recommend spending the time to get yourself setup properly by someone experienced in this area - and Budgie is one of the best around.

sounds worthwhile - when i'm a bit more cashed up i'll definitely look into getting fitted

[ckratzing]

guinness, on Mar 10 2009, 06:59 PM, said:

I've got a long way to go too Kilee.

I did 2km of breast stroke in the pool yesterday, because I gasp for breath after 500m of freestyle. I wanted to know how long it'd take me if I'm forced to do breaststroke - due to breathlessness, panic attack from the new experience of swimming in a wettie, or from getting kicked in the head too much

suzy : nice encouraging post, and i think you're right the excitement of the day will count for a lot!

Hey there everyone.

I signed up for Busselton half just the other day, my 3rd Half Ironman distance after Capricorn 2008 and Hell of the West (Heaven of the west, best event ever, look it up!) 2009.

Some good info on the blog, it’s nice to see other people are as interested and nervous as I am.

Guiness: I’m not a great swimmer either, I do breast stroke in all of my events to date, and it has served me well. My times for Capricorn (water temp was 16.9, and I was one of only 4 people without a wetsuit!) was 45min. I’ve just ordered my new wetsuit for swimming in the deep south of Busselton, so I’m excited to see if my time will improve. (though I would probably be better served by actually doing some training…)

Good luck everyone. Hope the training goes well.

[guinness]

ckratzing, on Mar 31 2009, 12:50 PM, said:

Hey there everyone.

I signed up for Busselton half just the other day, my 3rd Half Ironman distance after Capricorn 2008 and Hell of the West (Heaven of the west, best event ever, look it up!) 2009.

Some good info on the blog, it’s nice to see other people are as interested and nervous as I am.

Guiness: I’m not a great swimmer either, I do breast stroke in all of my events to date, and it has served me well. My times for Capricorn (water temp was 16.9, and I was one of only 4 people without a wetsuit!) was 45min. I’ve just ordered my new wetsuit for swimming in the deep south of Busselton, so I’m excited to see if my time will improve. (though I would probably be better served by actually doing some training…)

Good luck everyone. Hope the training goes well.

hi ckratzing, i hope to see you at Busso!

Nice to hear you've had some good experience with doing breast stroke - I'm probably only 10 minutes quicker over 2km doing freestyle - but then i'm exhausted. i will definitely be mixing breaststroke and freestyle. I know it's not cool, but hey - it'll get the job done, and i'll be so much better on the bike for it.

I'm a newb to wetsuits, but i hear they can freak people out if they cant catch their breath... something i will need to get used to, lucky there's still 4.5 weeks left to go

good luck with the training

Edited by guinness, 01 April 2009 - 12:36 AM.

[guinness]

2 things

1. I love my new wetsuit! I cant believe how much it helps, i'm no longer plowing through the water on a 45 degree angle with my legs sinking a metre underneath me... wow swimming on top of the water is so much more efficient --- mind you i'm still slow


2. what are they thinking with the swim wave times???


from the bussohalf website
• Then approximately 4 age group and team wave starts to follow :
8:02 am – Male Low
8:05 am – Male High
8:08 am – Female
8:20 am – Teams
Male Low: 25-29, 35-39, 45-49, 55-59
Male High: 18-24, 30-34, 40-44, 50-54, 60+
Wave start times subject to change based on final competitor numbers

this means probably 95% of the "male high" group are going to swim over me, then a few minutes later 90% of the women, and then probably the fastest 10% of the team swimmers will pass me with a few hundred metres to go!

If i'm in your way as you go past, I apologise in advance - given the choice I'd seed my self at the back and on the side, but it doesnt seem like i have much choice!!!

[Suzy]

Hi Guinness, glad to hear you've embraced wetsuit swimming with a passion! Which wetsuit do you have? I've been eyeing off some of last years models which are on special to upgrade from my old one.

I was wondering the same thing with the wave starts. At least they haven't put all the women off first this time. I like to let all the faster people get ahead then I can relax and enjoy my swim. I guess you can still seed yourself within your group and then when the next wave starts to come through just move aside a little and try to latch onto their feet for the ride.

I did a 80min bike/60min run brick this morning and now I'm really tired. Its feet up on the couch and eating easter eggs for the rest of the day for me! 4hr ride planned for tomorrow so need to replenish some carbs. Happy Easter everyone.

[djefa]

Busso Half-Ironman entries now closed!
Gutted.
I've been holding out as I entered last year but missed it due illness. Trying to get on a wait list but looks like they're inundated with entries. All that training for nada! Oh well, at least I can ditch the bike for a few months and get back into marathon training. This ironman stuff was really getting in the way. Maybe third time lucky next year?
If anyone has any team spots up for grabs or need a runner (or cyclist or swimmer in descending priority), feel free to let me know!Gutted.

[Kilee]

Suzy, on Mar 28 2009, 04:08 PM, said:

I have upgraded from a road bike with clip on tri bars to a full on TT bike. There is a difference in comfort level as I am a bit lower on the TT bike and its built for speed not comfort, but the bikefit has improved comfort a lot. I went to Andrew Budge at Trysport. He did my setup on my previous bike and used the same measurements this time around so it didn't take so long or cost as much. I thought I had done pretty well adjusting it myself but Andrew changed a few things around such as stem height, aerobar adjustment, seat height and position, cleats adjusted, until in the end he was happy that it was just right. I took it for a 30k spin this morning and I am really happy with my position on the bike now - it feels much more comfortable and efficient. Before I was getting a sore back and undercarriage - not anymore. I definitely recommend spending the time to get yourself setup properly by someone experienced in this area - and Budgie is one of the best around.

I just had my bike adjusted by Andrew earlier this week. So did both of my training partners. Went out for my first ride yesterday and are having problems getting comfortable. I put that down to the major changes and I just have to get used to it. He was certainly a wealth of information though and I would highly recommend seeing him.

[Suzy]

Djefa that is unlucky that you missed a spot at Busso. I hope you get through on the wait list. It seems that our carefree days of entering at the last minute are now over. I believe its extra popular this year because its a qualifier for the worlds. But don't think that all your training was for nothing. All that hard work has improved your aerobic base and I bet you had a lot of fun with the swimming and cycling too. So now you can build on that base to follow your marathon goals. And hopefully sign up early next year!

[Suzy]

Kilee, you're right it will take a few rides to get used to your new position, but I'm sure it will be worth it. You should feel more comfortable running off the bike now. I'm still more comfortable on my old road bike than the new tri bike, but the tri bike is faster! I'm tossing up which bike to do my long ride on tomorrow - certain parts of my anatomy are saying the old bike.

[guinness]

Suzy, on Apr 11 2009, 04:35 PM, said:

Hi Guinness, glad to hear you've embraced wetsuit swimming with a passion! Which wetsuit do you have? I've been eyeing off some of last years models which are on special to upgrade from my old one.
...

I did a 80min bike/60min run brick this morning and now I'm really tired.

hi Suzy, I've got the zoot z1, I got it from total triathlon - they were very helpful in finding me one that fit. the zoot was a bit more $ than I wanted to spend, as I was hoping for a real entry level wetsuit (appropriate since I'm a newb) - but the zoot fit much better around my shoulders.

I am having some chaffing problems around the neck - have tried "suit juice" and vaseline but still no success yet ... any advice???

that's a pretty big brick Suzy! you can certainly feel like you've earned your easter eggs!