IRONMAN Taper Fatigue, Longest Training Ride for 70.3, Road Bike vs TT Bike & Best Tyre Choices: Ask Coach Rob | Ep 610

So first up, I've got an email here from Sophie Namy.

She says, Hi, Rob, I'm a big fan of the podcast.

I started my triathlon journey this year and I'm so grateful for all the free advice you give out.

I come from a running and cycling background and as a relatively new swimmer your advice has been invaluable.

I've completed my first two triathlons this year, a pool sprint and an Olympic distance in open water which I really enjoyed and I even managed to come third woman in my Olympic distance race.

I'm a 29-year-old female and I've entered my first 70.3, which is going to be in Australia in March 27, because we're out in Australia for a wedding the week before.

I'm currently working on my training and how to fit in specifically the race simulation weekend.

Ideally, we'd be flying out to Australia two weekends before the event, which means I wouldn't be able to fit in my second race simulation weekend two weeks out, because it'll clash with the travel weekend.

Due to work commitments, I couldn't feasibly do my race sim during the week.

How do you suggest I change my training? Should I do the race sim a week earlier or a week later? Thanks very much from Sophie.

All right, Sophie.

So first up, thanks for the kind words.

And secondly, how brilliant a chance to get out to Australia and do a race out there.

I did my first Ironman out in Australia when I was out traveling there when I was 29.

And it was an amazing experience that the chance to race in a different country with people where there's a totally different culture of triathlon.

And anyone who's been to Australia knows there are so many super fit people, especially swimmers, it seems like.

If you're going to race in Australia, you've got to be prepared to get your ass handed to you in the swim from about...

Three quarters of the field was my experience.

Now then, we've mentioned race simulation weekend, so I'll talk through for the benefit of listeners who don't know what that is.

Two weeks before either a 70.3 or an Ironman, I'll have an athlete do what we call the race sim weekend.

which is essentially the full race distance broken up over a weekend.

You'll do long swim Friday night or Saturday morning, very first thing, then long brick Saturday, bike and run on the Saturday, and then very first thing on the Sunday morning, a long run.

So you end up doing the distance broken up across a weekend in about a 36-hour period.

And the idea is you will feel tired on the long run on the Sunday morning.

It's a very specific kind of fatigue that actually feels different to how it would feel on race day.