The rebuild of M4L and a new challenge



  • Hi fit people

    Have stayed off this forum as it's all a bit keen, but i need a bit of help.

    Call it vanity, call it turning 40 this year, call it sick of being a lazy fluffybunny, but i took a look at myself after the New Year period and was disgusted in the shape i had let myself get. Skinny white guy getting very soft around the middle. So i did something about it (helped by the missus also training for a few events this year to push me along). Back in the gym 4 times a week, and seeing a trainer for one of those. Also trying to slip in a run each weekend

    5 months on and the results have been awesome. Completely re-shaped. Have only lost 1kg, but everything has moved north. Strength up, fitness up, i have abs, it's fucking great.

    Anyway, i have always wanted to do the half ironman here in Cairns. So i have signed on to do it next year. Well, in a team, the missus wants to do the run, so i get the swim and the bike. It's a bit of a worry, because i am starting from a baseline of zero in these disciplines. The last time i rode a bike was on a boozy tour in Munich 10 years ago. I haven't done a lap swim since high school. I have a fair amount of work to do.

    I've bought a bike, and started with some short rides (25-30kms) and they are going pretty well actually, the bike doesn't scare me at all.

    But the swim, jesus. How fucking hard is swimming? I've been for two, and it's the hardest fucking thing i have ever done. Over two 40 minute sessions i have only busted out 800m each time. I spend as much time at the end of the pool sucking in big ones as actually swimming. People either side of me, no matter what their shape or age, cruising along non-stop making me feel fucking inadequate. 1.9kms may as well be 40kms for how close i am to being able to do it

    So i am on the look out for training tips. I've got a full year to get myself ready, but i don't really like doing things by halves. I don't know how to build my endurance in the pool. I will go to a few squad sessions soon to get some technique tips, but any advice is greatly appreciated.



  • @mariner4life training tip #1 : stop being a giant homosaurus, you skinny fuck.



  • @mariner4life I joined a swimming squad a few years ago because I was shit at it. I thought I was doing pretty well until the coach said; "everyone should have finished their warmups now". I was rooted. It's all technique. Just by concentrating on that aspect I halved my strokes per lap.



  • @NTA okaaaay?



  • @antipodean my lungs just fucking scream at me. it sucks. but yea, i definitely need to get some actual coaching there.

    I looked at some programs on the net, and i can't even do the warm-ups non-stop, let alone the actual training.



  • Did New Zealand Ironman in 2014, one of the best things I've ever done, an amazing event.

    A full Ironman, not the pussy version. And as an individual, again not the pussy version 🙂

    Only one tip for swimming.... Unless you were a competitive swimmer as a young fella, then invest in some private coaching. Swimming is 99% technique and you can't teach yourself something like that, plugging away doing laps at the local pool will only reinforce bad habits.

    Make sure it's a qualified coach too, not a mate who is good at swimming. I swim 3-4 times a week, usual session is 3-4km but I'd be absolutley useless trying to teach someone else the subtle nuances required.

    Biking is a bit easier, just do the Km's and you'll be fine... One tip I would give is to ride a slightly easier gear than you feel you can... A higher cadence results in far better endurance when the rides get longer.



  • @SammyC yea, your full iron man? you can fuck right off. I had a couple of friends doing it on the weekend. 15 hours? fuck that. I know i lack the intestinal fortitude to get myself through that.

    Take your advice on the coaching though. Maybe sooner rather than later.



  • @mariner4life

    15hrs? jeez, how old are your mates? 70? 🙂

    yes the sooner the better, a small change in technique can make all the difference.



  • @SammyC this one girl was doing it for the 2nd time having just missed cut-off last year. I think it's incredible that anyone can finish when you see the distances, so anyone who does is awesome (even filthy cantabs).

    How long did you train specifically for it? What was your time?

    I want to do the "whole half" but the missus really wants to do the run, and due to personal stuff, can't do the other legs. So I'm taking one for the team.

    Goal is to do Cairns next year, and then the Mount Maunganui one in Jan 2019



  • @mariner4life awesome, that's how I motivate myself to do big events, sign up and worry about getting fit for it, rather than thinking nah I'm not fit enough, I'll do it when I am!



  • @mariner4life said in The rebuild of M4L and a new challenge:

    @SammyC this one girl was doing it for the 2nd time having just missed cut-off last year. I think it's incredible that anyone can finish when you see the distances, so anyone who does is awesome (even filthy cantabs).

    How long did you train specifically for it? What was your time?

    I want to do the "whole half" but the missus really wants to do the run, and due to personal stuff, can't do the other legs. So I'm taking one for the team.

    Goal is to do Cairns next year, and then the Mount Maunganui one in Jan 2019

    Yeah just joking mate, even the participants that come in right on the 17 hour mark are bloody awesome. They actually get the biggest crowds and cheers of anyone on the day too.

    Bloody good effort to come back and give it a second go.

    I wasn't much faster anyway 🙂 came in at 13 hours.

    I've always maintained a reasonable level of fitness, have run a lot of half marathons and a couple of full marathons.

    Didn't actually buy myself a road bike untill 4 months before the event. I suppose the real intense training started about then. About that time I joined a masters swim squad too.

    I'm lucky I was a competitive swimmer as a young fella, so the 3.8km swim wasn't a big deal to prepare for, although because it's my best discipline I wanted to do reasonably well (came out of the water in just over an hour)

    Anyway, it's nice to have thread on the fitness forum to read, I've got all those weightlifting ones on ignore. Wish you all the best and will follow progress with interest.

    Taupo would be a good option too if you're considering the mount? the swim in particular is amazing. At sign in we were told the water is clean enough to drink if you get thirsty during the swim. that's bloody amazing considering the amount of boats and the town being right there on the lake.



  • @mariner4life said in The rebuild of M4L and a new challenge:

    @antipodean my lungs just fucking scream at me. it sucks. but yea, i definitely need to get some actual coaching there.

    I looked at some programs on the net, and i can't even do the warm-ups non-stop, let alone the actual training.

    I used to use a book by Jon Ackland, the guy that used to train Steve Gurney. There were lots of approachable programs for running triathlons everything.



  • @canefan said in The rebuild of M4L and a new challenge:

    @mariner4life said in The rebuild of M4L and a new challenge:

    @antipodean my lungs just fucking scream at me. it sucks. but yea, i definitely need to get some actual coaching there.

    I looked at some programs on the net, and i can't even do the warm-ups non-stop, let alone the actual training.

    I used to use a book by Jon Ackland, the guy that used to train Steve Gurney. There were lots of approachable programs for running triathlons everything.

    It's an excellent book, won't help with the swimming though unless you've got good technique to start with.

    @mariner4life have you bought yourself a road bike yet? It's worth getting some Aero-bar extensions if it's a standard road bike.



  • Get some private lessons or you're fucked.

    Awesome that you're doing this btw.



  • @SammyC yea i picked up a Trek off a mate 2nd hand. It's a grand tourer (apparently) and it's fucking quick. No bars yet. No computer. No repair kit. Just some lights. I'm not even in proper shoes as i have never worn them and I'm terrified I'll get stuck and fall over! As i said, i am just starting out at this, so all my "gear" is a bit piecemeal (i couldn't even get myself to buy proper cycle pants!).

    I'm starting real early, but i want to make sure I'm in good enough shape to give it a proper go, not just get through it. And i've never done anything like this before, I've only ever been footy fit.



  • @SammyC said in The rebuild of M4L and a new challenge:

    I'm lucky I was a competitive swimmer as a young fella, so the 3.8km swim wasn't a big deal to prepare for, although because it's my best discipline I wanted to do reasonably well (came out of the water in just over an hour)

    fuuuuuck! If i can do 40 mins for the 1.9 i will be fucking stoked!



  • @mariner4life said in The rebuild of M4L and a new challenge:

    @SammyC yea i picked up a Trek off a mate 2nd hand. It's a grand tourer (apparently) and it's fucking quick. No bars yet. No computer. No repair kit. Just some lights. I'm not even in proper shoes as i have never worn them and I'm terrified I'll get stuck and fall over! As i said, i am just starting out at this, so all my "gear" is a bit piecemeal (i couldn't even get myself to buy proper cycle pants!).

    I'm starting real early, but i want to make sure I'm in good enough shape to give it a proper go, not just get through it. And i've never done anything like this before, I've only ever been footy fit.

    You sound like me mate 🙂 I eventually bought the lycra shorts but could never join the ranks of full lycra wearing billboards for Team sky etc. I also refused to spend more than $1,000 on a bike (ended up getting a 2005 Cannondale which I love and would never trade for one of those over priced carbon setups every fat weekend warrior seems to have)

    My mate, ended up getting a Cypress Hill themed cycling jersey with massive weed leafs all over it... got him a few cheers from the spectators on the side of the road

    I had never ridden with the special shoes either, but they make a massive difference.



  • @SammyC i have mountain bike shorts with padding in the ass, those roadbike seats are fucking brutal!!! especially for my narrow butt.

    Shoes will be the next purchase.

    I had to buy my first ever pair of swimming goggles the other week. It's not cheap this triathlon lark, so i am starting with the cheap stuff!

    Looking at some of the gear on display over the weekend was unreal. Shit some people spend some money. The guy i bought this bike of is well in to it, he has multiple bikes, the most expensive costs more than my car. Fuck. That.



  • @mariner4life said in The rebuild of M4L and a new challenge:

    @SammyC said in The rebuild of M4L and a new challenge:

    I'm lucky I was a competitive swimmer as a young fella, so the 3.8km swim wasn't a big deal to prepare for, although because it's my best discipline I wanted to do reasonably well (came out of the water in just over an hour)

    fuuuuuck! If i can do 40 mins for the 1.9 i will be fucking stoked!

    Perhaps aim to not drown first... 😉



  • @canefan you know, that actually went through my mind in the pool last night "i might actually die doing this" and i thought getting bowled off my bike was the biggest risk...

    Swim conditions on the weekend were apparently excellent, but still looked fucking rolly to me!



  • What kind of diet do they advise for this? The number of calories burnt must be astronomical.



  • @Rancid-Schnitzel certainly the guys doing the full have to be very careful.

    I honestly don't know mate, I am pretty loose with my diet. However i am sure @SammyC has a much better idea. I have a couple of friends who do a few, and they all say your nutrition is super important. And there are so many products (gels and bars etc) that you take the whole race. You see all the bikes racked the night before, and they have a heap of product strapped to the bar ready to go.



  • @mariner4life said in The rebuild of M4L and a new challenge:

    @Rancid-Schnitzel certainly the guys doing the full have to be very careful.

    I honestly don't know mate, I am pretty loose with my diet. However i am sure @SammyC has a much better idea. I have a couple of friends who do a few, and they all say your nutrition is super important. And there are so many products (gels and bars etc) that you take the whole race. You see all the bikes racked the night before, and they have a heap of product strapped to the bar ready to go.

    I guess you'd want to be as light as possible, but you'll be farking starving with all that training.



  • 7-10,000 calories burnt during an average ironman I think I remember reading.



  • Some bloody good advice here. All I can add is smash loads of tin then get on Facebook and tell the world how pumped you are after your workout. Add cool hashtags too like #gainz #jacked etc.



  • @MN5 said in The rebuild of M4L and a new challenge:

    Some bloody good advice here. All I can add is smash loads of tin then get on Facebook and tell the world how pumped you are after your workout. Add cool hashtags too like #gainz #jacked etc.

    Make sure your facebook profile pic is one where you have your top off showing the world your massive muscles too.



  • @SammyC said in The rebuild of M4L and a new challenge:

    @MN5 said in The rebuild of M4L and a new challenge:

    Some bloody good advice here. All I can add is smash loads of tin then get on Facebook and tell the world how pumped you are after your workout. Add cool hashtags too like #gainz #jacked etc.

    Make sure your facebook profile pic is one where you have your top off showing the world your massive muscles too.

    And write paragraphs about how #awesome your #supplements are.



  • @MN5 haha i fucking knew you would say that!



  • @SammyC said in The rebuild of M4L and a new challenge:

    7-10,000 calories burnt during an average ironman I think I remember reading.

    Damn. No wonder the crazy buggers look like skeletons when they finish.



  • @MN5 said in The rebuild of M4L and a new challenge:

    @SammyC said in The rebuild of M4L and a new challenge:

    @MN5 said in The rebuild of M4L and a new challenge:

    Some bloody good advice here. All I can add is smash loads of tin then get on Facebook and tell the world how pumped you are after your workout. Add cool hashtags too like #gainz #jacked etc.

    Make sure your facebook profile pic is one where you have your top off showing the world your massive muscles too.

    And write paragraphs about how #awesome your #supplements are.

    Don't forget to flex the #guns while holding a shaker containing the #awesome #supplements. Duck lips too.



  • @Rancid-Schnitzel watching the pro ironmen race is astounding. The pace they set is unreal, 8 hour finish time? The speed they start that marathon at after getting off the bike just looks wrong.



  • @mariner4life said in The rebuild of M4L and a new challenge:

    @Rancid-Schnitzel watching the pro ironmen race is astounding. The pace they set is unreal, 8 hour finish time? The speed they start that marathon at after getting off the bike just looks wrong.

    Yeah, that's the crazy thing. Just finishing one of these mofos is amazing in itself, but to do it at such a fast pace is mindboggling.

    Pretty piss poor comparison with what you're subjecting yourself to, but I did a half-marathon a couple of years back and the pros of course went off first. The course looped round so the rest of us ran parallel to the pros while they ran the final leg. The Japanese dude who won was full on sprinting. How the fark do you maintain that without dying?



  • the top guys usually run around 2.45 for the marathon after a 4.30 180km bike and around 45-50 minutes for the 3.8km swim.

    What amazes me is Melinda Carfrae regularly runs a 2.50 or thereabouts marathon, phenomenal considering she is a woman.



  • @Rancid-Schnitzel said in The rebuild of M4L and a new challenge:

    @MN5 said in The rebuild of M4L and a new challenge:

    @SammyC said in The rebuild of M4L and a new challenge:

    @MN5 said in The rebuild of M4L and a new challenge:

    Some bloody good advice here. All I can add is smash loads of tin then get on Facebook and tell the world how pumped you are after your workout. Add cool hashtags too like #gainz #jacked etc.

    Make sure your facebook profile pic is one where you have your top off showing the world your massive muscles too.

    And write paragraphs about how #awesome your #supplements are.

    Don't forget to flex the #guns while holding a shaker containing the #awesome #supplements. Duck lips too.

    @mariner4life ( and anyone else ).

    Watch this and take note. If any of us can be half as awesome as Dom Mazetti we're #winning.

    @Paekakboyz and @JK will confirm how awesome he is.



  • Agreed! Dom has the broscience you need! His earlier stuff is epic, and the more recent stuff is still funny as.



  • ps this thread has waaaay to much cardio guff. I'm afraid it may be a gateway thread!



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  • @mariner4life you have been hijacked!



  • Yea the lifting bros are here boring everyone



  • You need to get your cardio fitness up. Do some hill running repeats (each one 2 minutes including up and down, intense, for 30 minutes no stopping. Weekly.
    Keep swimming and get lessons.
    Final tip, get a board and twice a week 2 kicking sessions, starting 15 minutes, then going for 30 minutes non stop and aiming to be able to race along the top of the water as fast as good swimmers.

    Do all that, you will be flying.


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