Pocono im 70.3

Triathlon Forum
1

So i got into triathlon just this year with the philly tri(s) (i did both days as my very first and second tris ever) hahha.

I WANT TO KNOW FROM EXPERIENCE WHAT WOUDL BE A GOOD (I MEAN FRONT MIDDLE OF THE PACK) TIME(S) FOR MY OVERALL SO I KNOW WHAT TO EXPECT. I COULD EXTRAPOLATE MY LYMPIC TIMES BUT I JUST DONT THINK ITS REALISTIC…AM I WRONG?

i will have done at least 9 sprint/olympics before October 2.

my current times and stats

i am 24 yr old male, 6’3" race weight 205 average weight 208-210, i race in my age group.

-SWIM…i can do a mile in about 37 minutes without being beat, i am getting better as i learn proper form and my endurance is solid.
-BIKE…i am average 21-22.5 …over 56 miles…im not sure there is nowhere around me to really gauge without lights and traffic crossings etc. i can hold it around 21.5 with ease for 25 miles and still be able to hop off and run…i consider myself a decent climbe, especially for my size
-RUN…on a good day i can do about just under 7:10 splits for 10k…to be very conservative im gonna say 7:40 splits estimate for 13.1 off the bike and the course has a solid uphill run at the turn around.

I am very very excited, i want to do a great job but wanted to from racers perspectives what is a decent time for my age bracket and size…and what is the cutoff off for “this guy is racing and this guy is participating”…

i want to race the IM 70.3 and finihs middle of my age group at worst…barring any unknowns (flats, injuries, etc.)

2

here’s my approach, take it for what it’s worth.

Pocono is more like the Diamond in the Rough tri than the Philly tri’s.

you did the DITR swim in 37 minutes. Now, it was a calm swim in a nice part of the bay, but it was not a wetsuit swim. the Pocono swim will be the complete opposite; you will get to wear a wetsuit but the river swim should be harder. give yourself a goal of 45 minutes. if you beat that, its time in the bank.

you did the DITR bike in under 1:30. that’s a pretty hilly ride and Pocono should be hilly too, but Pocono seems to have less twisty parts. so let’s double your DITR time and say 3:00 is the goal. beat that 3:00, and you’re kicking *ss.

now the run. the run course looks like a very nice course. it’s probably a fast course. At least for all the people who didn’t just bike 56 miles.

you did the pancake flat DITR in under 45 minutes, which is roughly 9 minutes per mile.
9 minute miles will get you a 2:00 half, so let’s set the bar at 2:15.
if you beat that, you’re having a pretty good day.

and that’s it.

0:45
3:00
2:15
6:00

Throw in 10 minutes for transition (T1 is gonna be a mess), and you’re a nice solid 6:10 finisher.
that’s a nice time. anything under that is your podium.

PS: when I looked at your DITR times, I’d swear we had the same race. That is until I saw the photos. Not only are you younger and fitter, it appears that your could curl me.
http://www.piranha-sports.com/Results/EntryDetail.aspx?RegistrationID=44891
http://www.piranha-sports.com/Results/EntryDetail.aspx?RegistrationID=31314

3

yeah that’s what sucks though…on that bike I was using a hand me down from a friend and it was three sizes to small. .my back locked up and I my hammys were hurting from not being able to fully extend. .now I have my fitted tri bike…I run much better off that the wildwoods I did 710s… thank you for all of the input now I have a time to beat …three on the bike seems long for me but my swim may go even longer…I know it sound lofty but I’m honestly in my head hoping 545…if I’m crazy hey…I am a big Guy but its why I compete in my age group for the extra challenge to keep IP with those great runners and swimmers…it helps my learning curve I think…that k you for the time and input …I welcome all experience as this is my first long course race

4

barring weather conditions, 5:45 could be within reach.

first, you will need the water to be right; the current has to be reasonable and you have to stay in, with, or near a pack.
if that all goes your way, then maybe you could match your DITR time of 37 minutes. that’s pretty good considering the longer course.

then you need T1 not to be a mess. the swim-to-bike run looks long to me. but lets say it goes well and you only spend three minutes. so now you’re at 40 minutes.

now the bike. its the biggest chunk of time, therefore its the biggest question mark. if you assume good weather AND you have a good day on a properly fitted bike, perhaps you could grab 2:45. that’s a sporty ride.

so you’re 3:25 rolling into T2. i don’t like math, so let’s assume you take a potty break and roll out at 3:30.

if you pull off a two hour half marathon, which will require you run 9:05-ish for each mile, then BANG, you just went 5:30. and are a full on stud.

5

its what I’m shooting for…I amcrazy excited and pumped!

are you racing cape henelopen?

6

so, how’d it go?

7

Dude your the big guy that almost knocked my shoulder off when you hit me and told me to keep running then ran with me for a few miles. Thanks for the help bro I needed the pick me up big time!!!

8

He did very good I can attest that he finished
.

9

you’re right. he had a 2:44 bike split. that’s a very nice ride.
frankly, its REALLY impressive given that this was his 4th or 5th tri ever.
and he ain’t no Schleck.

10

well thank you guys so very much. here is my take on the race and pardon my frequent typos and lack of capitalization. I am really excited to share.

The race went overall really well as i look back and analyze it. i had two learning curves that i will work on and bring to next season.

  1. i need to conquer my fear of downhills. even though thsi wasnt tha race to do it on it does hinder me a bit when i bust through the climbs only to be passed on the descents.
  2. i REALLY REALLY need to have a backup plan for my nutrition. I mix my gels with water and let them sit out in the hotel room the nigh tbefore and brought them to the bike start thinking i would be ok…they went BAD haha. i only had some gatorade mixed with water…thats it but i ate half a muffin in the warm up tent to try give myself somethign in advance.

so my overview was remarkably pleasant. I got to registration picked everythign up listend to the bike course overview and too heed to the announcer saying “this race will not be won/lost in the aero bars” and it held true. I dropped off my bike and drove most of the course with my wife which really really helped me know when to push and when to rest and when to chase.

I knew i had the 13.1 mile run so i didnt push hard on the bike at all i got ahead of everyone i wanted and sat there not killing myself but keeping a good pace for the last 15-17 miles. i didnt have nutrition except two gels which sucked and the two aid stations i couldnt get over enough and didnt want to slow down to grab nutrition. MY MISTAKE. so i got to T2 and went to one leg rolling dismount and the cramps began haha my leg wobbled so bad i had to come to a complete stop and really dismount…

in T2 i fond by bag kicked over and water filling the bag, i was trying to win clydesdales i didnt have time for this shit. I put on my dripping wet sneakers and my fuel belt and tried to play catch up on the nutrition. my legs were locked up in the lower quad/right above my knees and the lower hammies.

i thought of chris mccormacks book “im here to win” and realized pain is part of our sport. winners and losers depend on how they deal with pain and what it makes them do so i kep pushing as much as my body wioiudl allow.

i decided to change my strategy and run the flats and as much of the hills as i could and walk the aid stations…i took in bananas and it helped a bit but i really knew it was too late.

i go to the turn around and did a mental “fuel gauge” check, aside from the wicked cramps i felt GREAT! when i wasnt cramped and could ruin i was putting down 7:50 splits until i locked up and slowed terrribly. so i had hope in my heart and was still having a blast.

I met up with bmanners again on the run who i remember from the bike…i was trackign my progress based on him in the POLAR shorts for awhile haha, then i saw him with his head up but walking and i knew he hadnt mentally been beat…I gave him what i thought was a ginger slap on the shoulder but to be honest i was losing touch with my arms at that point.

we ran together for awhile as i cramped and eventually he gave me a kick in the ass and told me to keep pushing. THANK YOU. ipushed and was happy as i closed down on the “last corner” hhaha the spectators told us the finish was “just around the corner” for the last 2 miles hahah which was entertaining and made me smile.

i got to the chute and thanked my legs for their half cooperation and begged them to give me my finihsing sprint to the finish but they buggged out. they told me they took me as far as fast as they were going to so i had to locked leg Deon Sanders my way across the finish…It was GREAT I WAS A 69.1 (49.1%) Ironman haha.

I still had some left in the tank which doesnt make me angry it makes me happy that barrign the setbacks my race went as well as it did and i had juice left.

my overall stats :

i was bib 1804 if you wish to look them up

i was 183rd off the bike which made me siked.
1:50 ish transition

run splits 9:28…if i had been on pace i would have landed 2nd but still not 1st i feel which is ok i fouled up on my nuitrition and had a decently salvaged race i feel.

my last leg of the run was faster than my first leg which also makes em realize i was trying to pace myself but wasnt used to pacing for that distance which is why i had some left in the tank at the finish.

i loved it and i loved meetign the people there and the race in general was AMAZING considering the no swim but it was a pleasure to meet everyoen and i welcome any feedback or ideas for my future races.

11

well done man
.