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Are you due to have a follow up appointment with your consultant/surgeon? Might be worth speaking to them to check that this is normal? Mine wasn’t like that at all but maybe your injury was much worse than mine. I did do a lot of pre-op strengthening work and I know that helped with my recovery.

Good Luck! Hope it goes well for you. It’s an amazing race and Copenhagen and the Danish people are awesome.

Hope it goes well mate. I’m sure you’ll be able to sleep once the nerve block wears off. Let me know if you have any questions.

@@ArunsTravels do you know how many anchors you had put in?

@@jamiemclachlan19 I think it was 3. How’s it going?

Hi, I haven’t ridden an Endurance so can’t compare them unfortunately. What I would say is that I previously owned a Cervelo P3 and didn’t get on with it at all. I felt totally unbalanced on it and hated it. By contrast, I love riding my Speedmax! I loved riding it even before I had a bike fit on it, it just seemed easy to ride)and fast.) It will be stiffer than the endurance and you may well get neck/forearm pain at first but over time your body will get used to the position. This is, unfortunately, something everyone goes through with TT bikes as the position is not something our bodies are used to. My advice is to go for it, it’s an awesome bike. Just get a proper bike fit from someone who knows TT bikes well (not all bike fitters do) and expect it to take a little while for your body to get used to it if doing 2hr plus rides. I did literally all of my cycling on it last year in prep for Ironman.

@@ArunsTravels Tank you Arun! Your Evaluation has helped alot. Canyon is indeed good with their geometry! German engineering i guess 😊. And pulling on those aerobars is so much fun! I miss that on my Trek Madone.

For what it’s worth, I’d just say to just ride the bike at first. Even if you don’t use the aero bars on the first ride, just get used to the bike. Then start using the bars but carefully swap one hand over at a time. I kept trying to move both hands to the bars at the same time…Within a couple of rides I’m sure you’ll love it. For longer rides it will probably take a while for your neck/shoulders to get used to it but it’ll come. But a proper bike fit can make a huge difference and a good position is everything on a TT bike.

@@ArunsTravels good advise! I just did 1200 km in 7 days along the elbe river and loved having the aerobars to rest my upper torso. We had 4 days of heavy headwind so lying makes sence. I have not found good add on bars for my madone in the US so would love to try the all out solution, espechially since the speedmax comes with tubless tires and can be run at 60-70 psi for a smother ride. And it looks awesome in red/ black 😊

These were exercises prescribed to me by my consultant surgeon and done at the time he told me to do them. He has years of experience of performing the surgery & rehab on hundreds of people (including many professional sports people.) The exercises gave me no pain, I made a full recovery and have since done two Ironman races.

Hi Nick, if you look at my playlist you’ll see videos from the start and the exercises they had me doing from day 1. Honestly, it’s really easy basic stuff and shouldn’t harm the labrum. If you didn’t move your shoulder for 6 weeks I’d have thought the muscles would really wither away and the shoulder would cease up. To be honest, after a few weeks I’d sometimes take my sling off for short periods of time just to get a little movement. I definitely felt the sling could have come off sooner than 6 weeks and was pretty frustrated by it. Different Doctors may have different opinions and every patient will be slightly different. I have made a complete recovery though and my shoulder has got through two Ironman races will no problems.

Ha! That was my least favourite part! The scenery was nice inland but I found it hard to stay in a rhythm and had to keep coming out of the aero bars due to all the turns. My favourite part was before that coming up the coast as it was so fast and I could stay aero virtually all of the time. Great race though and fantastic support, particularly on the run. Will you do another?

The base bar is just the standard Canyon base bar that comes with the bike. No idea if the extensions are lo rise or high rise. I went to see Matt Bottrill for a bike fit and he recommended those extensions for my fit and changed everything over.

Hi Andrea. My bike came with Profile Design aero bars and arm cups. I didn’t change them myself (my bike fitter did when I had a bike fit) but they looked easy to swap out. The SRAM shifters use cables and these were easy to get out of the aero bars and into the new ones.

Hi, hope it all goes well. I honestly didn’t have any pain after surgery. The numbness I described in my first video post op (from the nerve block was weird but stopped any pain.) I had a bit of trouble sleeping at first but nothing too bad. The worst thing was not really being able to do anything for the first 6 weeks and things like preparing food was awkward. My biggest tip is to make sure you really do all of the physio therapy exercises you are given. It’s a long road back to being fully recovered but it will be so much better if you do the exercises every day. They can be difficult at times and not much fun but they do really help. My shoulder is completely fixed (although slightly reduced range of movement) but it’s got me through two Ironman races in the last two years. Good luck!

@@ArunsTravels thanks for the all recommendations that you have given to me. You are a good man and best wishes to you in the future races! Good day Arun!

No worries, hope it goes really well for you and you are back doing all the things you want to do as soon as possible.

No. I was comparing a TT bike to a normal road bike. From what I understand, if you have a clip on bars (and a good bike fit in this position) the difference between that and a TT bike won’t be huge. There are quite a few videos on the subject. It’s also about comfort and how good you can get the cockpit setup etc.

Thanks Lee. I did a few 32K runs in training (and did a marathon in July as part of Long Course Weekend) but I don’t think I could have run the whole Marathon at Copenhagen (or at least I would have been slower.) Interestingly my coach advises everyone to run/walk regardless of how fast they are, even top ages groupers and Kona qualifiers.

@@ArunsTravels Interesting. I walked the aid stations as much as I needed to to get what I wanted, but otherwise ran and ran right at the top end of what I could have hoped for and ran a negative split. But whatever works for you, works!

@@leewalters2794 yeah I guess whatever works best for you is the right way to do it.

Ah thanks Louise, I’m so glad it helped. Copenhagen is an amazing race, amazing city and the Danish people are just so lovely and friendly. Literally the most friendly & safest feeling city we’ve ever visited and literally everyone rides a bike! I’m going to be doing another video tomorrow on top tips for completing an Ironman. Best of luck in 2023!

@@ArunsTravels looking forward to seeing it 👍. Any tips for a slower rider you think would help?

@@louisecole993 yes lots! I’ll expand when I do the video but the biggest message is that you must put your ego away, forget everyone else and stick to your numbers. My coach always said, the swim is a warm up and the bike is a commute to the run. Even the first half of the run is a commute to the 2nd half. So basically your long training rides should be zone 2 easy effort and so should your bike split on race day. The first half of the bike on race day should feel easy (it will get harder later) but it’s so important to go easy do that you can actually run. So many go too hard on the bike and then really pay for it on the run. Remember, an Ironman is really one event not three different sports. You have to make sure you can actually run at the end. So many people go too hard and then really blow up on the run because they were chasing a bike split.

@@ArunsTravels thank you 😊

Yeah, it’s a great bike Stu. I struggled to stay aero for the whole IM ride but that’s me and not the bike. I was fine on a 70.3 but need to work more on full distance rides.

Thanks Stu

Hi Andrew, it was an amazing day wasn’t it? Yes, lots of messing about for me with the track pump and my front tyre but thankfully it eventually held up! Sounds like you had a good day. How did your family enjoy/cope with the day? 🤣 My wife went back to our hotel after the swim and had a sleep etc but it’s definitely a long day for family/supporters! Are you tempted to do another? After two years of Ironman I’ve promised my wife a slightly more balanced life so will do a couple of 70.3s next year but no Ironman races for a while. Tattoo this weekend 😂 but I can’t stop looking at Ironman Wales videos…

@@ArunsTravels Hi. Well at least you got it sorted 😮‍💨wasn’t the easiest with a young family particularly as I was ‘in the zone’ leading up to the big day! 😂 They managed to get round ok - helps having an amazing public transport network, although they missed me a couple of times on the bike! Unfortunately for my wife this wont be a one hit wonder! I knew on the second loop of the bike I was going to do another one - loved the experience. Am thinking half and a full next year. One in uk and possibly one abroad again… Ironman wales does look good….🙈

@@andrewbull5426 sounds like you had a great day. If you are considering IM Wales (or even if you aren’t) I’d highly recommend Long Course Weekend. It’s at the beginning of July in Tenby and identical swim & bike course to IM Wales. Run course is different but far more scenic as it goes out and then back along the coast but arguably tougher as it has 1800ft of climbing. You swim Friday night, bike Saturday & then run Sunday and get a polo shirt that you wear for a special ceremony at the end to be given your fourth medal for completing all of it. You don’t have to do it all and there are shorter distances on each day (my wife didn’t swim or run but did a 10K run on the Sunday.) It’s an incredible weekend and the town and whole area really buys into it with fantastic support. I did the half distances a few years ago and went back this year and did the full. Loved it both times and will definitely go back again at some point.

Thanks mate, well done to you as well. I’d tried different strengths of carb mix in training (and even added PH electrolyte tabs in as well) but that really didn’t agree with me. I found 3 was the sweetspot for me but I think I underestimated how dehydrated the swim would make me. I’d planned to drink a bottle of PH 1500 when I got up but I didn’t bother…. Next time! How did the race go for you?

@@ArunsTravels yeah the swim dehydrated me a fair bit, waiting about in a wetsuit probably didn’t help either. I trained on 5 scoops and I have been fine, must have just been unlucky. I did a 10.45 and I was really happy with that for my first Ironman!

Well done mate, awesome time!

Thanks Julia, I was completely freaking out but held it together just about to try spinning the wheel. Definitely not my idea of a good start to the day!

No worries, hope it all goes well for you. I did several other videos showing my progress and the exercises I did. I really didn’t get any real pain in the weeks after surgery. Just a lot of frustration that I couldn’t do much for the first 6 weeks. My big tip is to make sure you do all the rehab you are told to as it makes a huge difference in terms of how quickly you recover and can get back to doing stuff.

Thanks! I’ll try to do another of him soon!

Sure but I’m talking about the over development in the last few years. Koh Phi Phi was hit really hard in 2004 but I went in 2006 and it was back to normal.

Aw thanks! Yes he’s adorable (he’s 9 months old now) and very lovable but completely crazy at times! Be warned, they have tons of energy and need lots of exercise/play!

Diminishing returns...

Ah thanks! We’re a bit biased but we think he is too!

I am collecting my cockapoo next week - she's pure black! If she's half as cute as yours I'll be happy x

Sorry, only just seen this for some reason. How’s she doing? Bertie is 8 months old now.

I was able to sleep ok after the first night. However I was already used to sleeping on my back after so many dislocations. Hope you recovery/rehab goes well.

I’m about 14 months post surgery now. Feels really good and much more stable than it used to be. Can now put my shoulder/arm in positions I used to hate as it would feel like it was going to dislocate in those positions before surgery. Are you getting the surgery done?

@@ArunsTravels that’s great to hear. I had my op on Thursday last week. Still very sore. I’ve started pendulum exercises. Do you have any tips

theanimal400 have a look at the playlist I did for my shoulder. Shows the progress over several weeks plus exercises I did. My recovery was fantastic at first but when I tried to do more complicated things after many weeks of rehab (swimming freestyle/front crawl) it suddenly felt very weak and unstable again. I just had to really focus on the exercises again. A lot depends on which sports (if any) you want to get back to. In terms of normal everyday life it gets better very quickly. But sticking to the exercises every day is very important even though it’s boring.

Yeah our experience was very similar. We loved it the first couple of times we came but it’s really changed now.

@@ArunsTravels I could wait to leave to be honest. Everything was so much more developed and too many tourists being sick urinating and having sex on the beach and on the roads! Such a shame.was the most beautiful place I’d ever been to. Wouldn’t return and your comment about the beach vibe is totally accurate

D D agreed. It was really sad for us as we’d had a great trip so far on Koh Lanta & Koh Lipe and we were really looking forward to Phi Phi. I think the kind of people going there has changed a lot plus there are just too many now.

Thanks! We took him to the beach for the first time a couple of weeks ago and he had such a great time. I did a video of this as well so please have a look!

Ah, thanks!

Thanks!

Ah thanks!

Ah thanks!

Ah thanks! And thanks so much for all your help, training & guidance

Thanks, we think so too!

Have you indexed the gears since buying the bike? Might need doing after first few hundred kilometres. Maybe get a mechanic to take a look? I don’t find mine to be any different to Shimano but maybe but maybe it’s just me. I love have the extra gears and we have a lot of steep climbs here.

Oh thanks, I tried down with him today but wasn’t quite sure how to get him to do it properly so will check out your video later!

@@ArunsTravels All on the video :) When you give it a go..... video it for us all to see how amazing he is.

Will do!

He’s picked it up so quickly. Having his first proper, formal training session with a trainer at home today.