20 Days till my FIRST 1/2 Ironman!

Triathlon Forum
1

I am 31/male. This year was my first year doing Tris ‘seriously’ and my results have been very encouraging. I did a 1/4 Ironman (4th in AG) and about 4-5 other Oly/Int events - always finishing in 4/5th place in my AG.

Specifically, what can I do over the next 20 days to get faster on the run? My goal for the 1/2 Ironman (Timberman - hilly bike) is 4:50. I know this is aggressive for my first. I am hoping for a 29:00 swim, a 2:35 bike and a 1:40 run. The variable is the run leg. I have done 2 half marathons this year; 1:30 and a 1:28 but my running off the bike has been poor lately. My biking is very stong (usually top3-4) but I fear I might be going too hard on the bike (newbie mistake) and not leaving enough for the run to follow. Making the 4:50 happen at Timberman will be 100% dependent on how I manage the bike/run smartly.

Ideas? Thoughts? Suggestions? Advice? Comments? - All very much appreciated.

2

Come on! Where are all the FAST dudes!?!?! Give your secrets to me! hee hee :slight_smile:

3

I’m not your best guy for advice, but doing more bricks and interval training should help speed. My first season in triathlon and my first HIM is in about 6 weeks. I’m shooting for 6 hours, and I’m ALOT slower than you!

4

Hi mate,

I think the best way for you to achieve your goal is to do a few race rehearsal brick sessions. Ride 56 miles with about two hours @ your goal pace and then run for 45 minutes or so, again at your goal pace. You could also try doing a 1.5-2hr bike ride harder than race pace and follow that with an hour run and see how that feels. Both of these sessions should help your pace awareness and help you workout if your goals are reasonable. My running off the bike has improved a lot this year by doing this every week.

Hope this helps and good luck

Tommo