motoguy128 wrote:
Bryancd wrote:
hogfish1 wrote:
Triathletetoth wrote:
My first ironman after one year of short course tri training and only 3 months of ironman training was a 10:05 at imc. What you need
swim 300 m in under 4:20.
Bike 3.5 watts per kg at lactate threshold.( if your bigger then 180 lbs you will need more for all the hills on that course)
Run with the ability to do a sub 3:10 marathon. Or 5:30 min mile at the track.
If you can do all those goals then you are capable . Although technique means everything over such a long duration there are still alot of variables.
Welcome to slow twitch were your goals are put down by people that can't reach theirs good luck.
I meet all of that criteria right now except for biking. I don't even know what it means to "bike 3.5 watts per kg at lactate threshold". I'm new to biking so I assume that I can't meet that standard yet. Yes, I noticed many people here are negative. They focus on why I can't as appose to why I can. Thanks a lot for your input.
Isn't the implication in this response he claims to be able to run a 3:10 Marathon? Or is he saying he can run a single 5:30 mile, which is a meaningless metric?
a 5:30 mile isn't even that fast. If you were a weak swimmer and a so-so cyclist, you need to run a hell of a lot better than that for sub 10. 5:30 should be your 5k pace IMO.
Better to aim high than be marginal.
I don't think we're trying to be negative.... just realistic with target metrics.
You 5k, 10k, 1/2 Marathon times are all indicators of your running economy and ability... as well as mental toughness. Some folks can;t run a 5k faster than 30:00. I think some of that is they lack the ability ot HTFU in traiing and that leads to lower fitness and slower race times. It's a domino effect. My local pool is really warm. Therefore I can;t train as hard, so my fitness is lower and therefore my swim times are slower.
You will need a certain amount of power combined with a good position to average 21mph in a IM. Its' just a matter of simple physics. It's not about being positive or negative. Everything doesn't need to have an emotional connection.
Again, assuming you can just achieve what many struggle too after a decade of hard work, without any proof that you have potential, is insulting to those that have tried. Do a search. You see a LOT of love for folks that post on here with a realistic goal backed up by 70.3 times, marathon times, swim times, Olympic distance times. Some of those guys IMO sell themselves short and we're happy to tell them that they are indeed fast and can do even better.
We don't respond well to someone coming form outside the sport and telling us he spend 1/2 his week in the gym but yesterday decided he wants to be an endurance athlete, but had a goal to be faster than 95% of the triathletes out there that have been doing this for years or even decades.
We have provided plenty of constructive advice. You need to determine some benchmarks so you know where you need to improve.
Here's a better one. Look up the 2013 results. Find 5 guys around 10 hours in your age group. Cross reference them in USAT results database. Go register for thsoe races they also did last year. See how you perform. Compare your times and figure out how much faster you need to get. Results from IM athlete scale pretty well. A guy that goes 4:25 at Racine 70.3, can probably do around 9:50-55 at IMWI and might go 2:08 in an Olympic Distance.... and run a 1:25 1/2 marathon.
You generally have some good points but have to disagree on the 5:30 mile comment. I think my one mile time trial would come out to 5:40 and last two ironman marathons have been 3h25min
I'm a crappy swimmer and a so so biker yet last ironman was in 9:45 and my first one 2 years back 11:04 and I was even more crappy on the bike then
Sub 10 splits approx
- swim 1:05 (wetsuit current assisted)
- bike 5:10 (pretty flat and forgiving course)
- run 3:25
You don't need to be superhuman to go sub 10. I know I'm not