the only default TR workouts I used were the last month or so of bike workouts. Basically at that point my build was done and just needed to carry fitness for the while. All my outdoor rides are unstructured endurance rides, or they were races
have a look at my calendar
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Congratulations thats was fast time in your race
I got stress out reading the swimming portion… I was biting my nails and stressing over having to swim 2 miles!!! that should tell you how i feel about the swim!
You had a great race, specially for your first race!
What do you think you should have done different on the bike?
I dont think it was a fitness thing… or was it? did you go out too strong?
Something went wrong nutrition wise. It felt like a knife in my stomach the entire time. Maybe I need to further dilute my mix(200cal in 24oz). but then that’s ALOT of water. How are you supposed to drink that much when it’s not super sweaty? I peed like 4/5 times on the bike. It felt like I just couldn’t absorb the food. I was taking tailwind and I had 3 sleeves of clif blox. Only needed 2 gatorades on course and the rest could be water.
I did start out a little hot, but not THAT hot. My goal was 255w, and the couple sustained climbs I was hitting 290. But I feel like that was a secondary problem instead of a big contributor. My biggest workout was 257w for 100miles pan flat and 12 mile brick run avg 7:05/7:10
Then later in my back/shoulder was hurting really bad. It still has a knot in it. And my crotch was in really BAD shape. My feet were hurting too. I have insoles but maybe I should explore better comfort options instead of super optimum options
edit:
IDK if this means anything but I was peeing ALOT after the race. All clear. But then once I ate my pizza, it stopped. And didn’t go again until I woke up. I’m assuming my salts weren’t right and I couldn’t absorb the water
Interesting…
Maybe you need even more salt?
On marathons I always take salt regardless of the temp. It helps a ton!
On the bike the feel of “dry” can be deceiving. Remember you will have wind always drying you up. And if its not SUPER hot, you will may not have accumulation. Plus if the day was particularly dry, then the water just disappear in the air.
I think 200 per bottle (24?) is a good ratio.
side not…
how you clean the pee smell of your bike?
How does you wife hugs you after a race while smelling like a drunk college kid passed out on a alley?
EDIT…
After my first long-ish tri, I told my wife (who has never race a tri, or know anything about tri racing) that I had to stop to pee after the bike ride…
She told me…“Why you didnt pee on the bike” 
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Yeah maybe worth a shot to try the more salt
Can’t say I remember the pee. BUT I did leave my shoes until I got home 2 days later. They were still damp. I had to soak in oxyclean and vinegar
You grab a bottle of water at the aid station and give yourself a good washing - you are going to have all kinds of crap all over you by the end of the day (gel, soda, gatorade, chicken broth, sweat, salt, cookie crumbs, pretzels, banana)
also do not ride behind anyone if water is coming off their legs or wheels and its dry out 
wash your shoes right away and let the dry in the sun - do not leave it the bag in your garage for few days (bad idea)
wash your bike like normal
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interesting - on your long rides did you use this nutrition plan?
I used to use Perpetum (sp) from Hammer (in addition to water and Gatorade) until it started giving me the dry heaves during the race. I kept trying to force it as it worked, but my stomach wanted nothing of it, still can’t do it today.
made me laugh that you didn’t take your shoes out of the bag right away - I did the same thing - left them in my hot garage a couple days after my first
At first I read that as 200g per 24oz, which is closer to what I run. Have you tried to go with a more dense mix? I tend to get stomach issues when I take in too much water.
Also, if you have issues with salt, I’ve have great success with sodium citrate. All the sodium you need and none of the chlorine you get in table salt.
Is anyone doing the new 70.3 distance base?
Man… They are not playing around…
Tuesday vo2 max (5x1 3 sets… 120 to 125%)
Wednesday 7x1 min running wo (probably the easiest of the week)
Thursday, shortish ss (3x12 @ 90%), 50 minutes run (all my runs are 
runs)
Friday longer ss (3x6 @90% 3 sets)
Saturday 90 min tempo (80% ish) and 30 min
People saying they nerfed plans, but idk this doesn’t feel easy to me
I’m using plan builder so whatever they throw at me. I do my own run a d swim workouts though.
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That sounds like a ton in intensity in a week!
I guess I never asked to get put on the roll call. Whoops.
Anyway, just completed my last long swim before the race next weekend on 6 June. Been an interesting build but if I stick to my guns and just take it a bit easy on the bike, based on my training stats, I may just crack 5 hours again!
Anyone else here doing Cairns IM or 70.3?
Thanks everyone for your help and support when I’ve posted previously, it’s been very helpful.
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I make my own swims but I’m no longer do my own run. Otherwise it would be worse!
Okay, a day early as I doubt I’ll be able to get time tomorrow: Roll Call!
How did May go? What’s on the horizon in June?
We’ve had a few more finishers and June has a bunch of races going ahead (so far!)
@Billabong @Tim_P @steclark @watts4bfast and @Gnome
@wildwill finished his self supported 70.3, I bailed on mine
Looks like @JToyer is at Cairns next weekend, and there’s Virginia’s Blue Ridge, Durban and Hawaii 70.3s too. Then 70.3s at Eagleman, Des Moines, Lubbock, 70.3 European Championship at Elsinore, and Steelhead.
Coeur d’Alene is the other full distance at the end of June.
Right, I’ve scrolled through most on May so I don’t think I’ve missed anything but do message me if I missed some finishers or something…and as always if you’re on or not on the roll call and would like that changes - let me know
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@Simo429
@jonathan.naim
@Michael_Tate
@cfox2008
@ashman07
@TG333
@Murph333
@steclark
@sthwaite
@WildWill