Is it possible for an IM newbie to go sub 9:30 if:
Past olympic distance times: swim 23min / ride 1hr / run sub 40min.
Opinions?
Anyone done it?
Why wouldn’t it be…?
Depends on you background and past performance at shorter distances as an indicator. I’m targeting 9:40 for my first this year on a hilly course, so probably a 9:20 on a first course. But I’ve gone 4:25 in a 70.3 and know where and how much I needed to improve.
I have no illusions. It will take hard work and sticking to my training plan. Plus a lurks lurch and nailing the nutrition and pacing strategy. I think the last 2 usually bite newbies.
Is it possible for an IM newbie to go sub 9:30 if:
Past olympic distance times: swim 23min / ride 1hr / run sub 40min.
Opinions?
Anyone done it?
map out a course, charge your gamin to 100% charge, and see what you can do. Then sign up for a race and see if you can best it.
Definitely. I had a little more experience going into IM Florida (4th IM) but otherwise that’s about me. Self coached, very light and favorable winds on a flat course, and my best Olympic is 21, 1:01, 40 for splits. Went 9:24, but I trained about 11 months of varying volume leading up to it. If you have some good base fitness 6 months is more than enough time for specific build though.
Is it possible, sure it is possible, but the thing is it’s Ironman. If you have never done one then you won’t really understand, but it is entirely different beast. There are guys out there that have done it. Kevin Taddonio is one name that comes to mind at IMAZ a few years back.
Luc Van Lierde 1996 - first ever marathon in 2.41 - wins kona while doing it
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All sounds very positive. I have a power metre for bike pacing and have a good handle on my running zones.
Great to hear some inspirational stories!
Possible, probably unlikely imho. Olympic tri times are not great for predicting IM times…I know plenty who do low 2:00 oly. times who don’t break 10:30.
If you do a half IM in similar conditions (even do your own one in training) think you’ll get a better clue. I would be looking for ~4:20-4:30 if at true race pace or ~4:45 if at a bit below that as you’re doing it solo n training.
Experience counts with nutrition and pacing…I have done 4 IMs and improved a lot from 1st to second one. Last one was 10:01 on rolling course/chipseal and I do a HIM n ~4:40.
It’s fun to speculate and set a high bar.
Best of luck.
Is it possible for an IM newbie to go sub 9:30 if:
Past olympic distance times: swim 23min / ride 1hr / run sub 40min.
Opinions?
Anyone done it?
absolutely. Just had a guy that I coach go 9:27 in Aus in his first IM. Pretty crazy, but possible.
David Criniti in Ironman Australia 2004…In his second triathlon.
1:05:48 swim
5:12:46 bike
2:50:14 run
9:08:48 Total
Make sure you figure out your nutrition - that is a huge part of an IM and something I definitely under estimated in my first one. And pace it well! You can lose a lot of time in that last 20km of the run if you have burnt a little too hot early on. Good luck
David Criniti in Ironman Australia 2004…In his second triathlon.
1:05:48 swim
5:12:46 bike
2:50:14 run
9:08:48 Total
The original poster would have splits like: 22, 1.02, 33, if he could do that. The 2:50 run split probably indicates something. Maybe 2nd triathlon but I imagine a state cross country title or something.
I agree that the 9:30 is possible. Although I personally botched my first 4 IMs.
Yes, but only if you possess RAW SPEED.
David Criniti in Ironman Australia 2004…In his second triathlon.
1:05:48 swim
5:12:46 bike
2:50:14 run
9:08:48 Total
The original poster would have splits like: 22, 1.02, 33, if he could do that. The 2:50 run split probably indicates something. Maybe 2nd triathlon but I imagine a state cross country title or something.
I agree that the 9:30 is possible. Although I personally botched my first 4 IMs.
He is top class ultra-runner who did a lot of “JUNK MILES” by riding 15,000 Kilometers around Australia…That year he went on to run 2:46:11 in Kona one second off Peter Reid’s fastest run of the day.
He promptly gave up triathlons after that.
Definitely make a plan, dont just wing it. And practice it during your training.
Thanks Mike, great to hear. Was there a big hours per week commitment for your athlete? And was it a custom program?
I think it is possible. I was not in the same situation as you, but I still think it is possible. I was self coached up until 6 months out from my first IM. Went 10:00 for my first one on one of the tougher IM courses at the time on the circuit, IM Korea. Then went 9:36 at Kona a few months later. So I think if you go to a flat IM course, put in the training I think it is completely doable. Make sure you have a sound nutrition plan as well, that is the one thing that can screw everything up 
I had very similar times to yours around the time of starting my training for first IM.
A good friend of mine did 9:06 on his first IM
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Yep possible. Agree with Thomas, its a very different beast (despite hearing this from numerous people beforehand I didn’t really appreciate it). I was aiming to do the same thing but ended up going 9:34. Assuming you’ve done the training, my advice is to really focus on pacing & nutrition, I think I got the bike pacing and nutrition right but got the run totally wrong. Felt good off the bike and ran too hard for the first 20 km and slowed considerably over the last 20 km. I knew my run pace before the race just didn’t stick to it. Good luck.