ok maybe some of you are good at this kind of thing. I’m new to tri’s I’ve been training for about 15 months and have done 4 tri’s to date. Here are the stats…and I do have a coach that has helped me along the way.
30 y/o Male
Previous race times
Sprint 1:06 Hawthorne Farms :07 swim :33 bike :21 run
Oly #1 2:14:30 Get set tri…short swim but I almost drown …Panic attack for first open water swim!!
Oly #2 2:12:28 Blue lake :22 swim 1:02 bike :43 run
1/2 Iron 4:39 Pac crest :33 swim 2:18 bike 1:43 run
I’ve ran 1/2 mary in 1:32
I don’t really have any strengths one over another but I’d say my weakest is the run…pretty average overall kinda of racer?? So any guess What I’ll do IMC in…my coach guesses 10:40. 1:07 swim 5:30 bike and 3:55 run?
I’m guessing I can shave a little time off the bike but the biggest factor is that I’ve never ran a full marry? I don’t know how crappy I’m going to feel at mile 20 after 112 on the bike. I’ve done some long bricks like 90 bike and 14 run with an 8 minute mile average run but that isn’t 26 miles or 112?? any gusses?
Somewhere between 11hrs and 11-1/2, depending on how bad you blow up on the run. IM comes down to how well you manage hydration and energy. Experience is a big factor in getting the most out of yourself. Based on your HIM time, you could do around 10:30, but I suspect you will find the run very difficult. I hope the best for you.
2:18 is a VERY good HIM bike time depending on the course, 1:43 is not a very good run time…compared to your other two disciplines (although it’s decent). It all comes down to the run, I’d say your coach wants you to ONLY go 5:30 on the bike b/c he/she knows you need to save yourself for the run. My guess, 11 hrs.
Ok so a little more background info for the caculations…I’ve been to Pentiction and rode the bike course a couple of time this spring. I’ve got a solid nutrition plan that I’ve used since day one of my training…Gu and Gatorade all the way then Walk all the aid stations on the run one cup of water one cup of gatorade and a gu every 30 minutes on the run. I follow the Jasper Blake method of 1 or so gram of Carbs for 1 kG of body weight I’m about 180 lbs or 85 KG and I end up taking in about 90-94 grams of carbs on the bike every hour about 430 calories (1 gatorade 3 gu). I’m hopeing to run between 8 and 9 minute miles I’ll start the first mile or so at 9 and see if I can drop to 8:30’s till the turn around then try to just have enough left to actually DIE at 26.2…I’m guessing between 10:00 and 11:00 because of the lack of expierence with the distance and just the fact that there are SO many things that can go wrong …and only one that can go right…(everything goes off Perfectly) But the last time I’ve read race reports I don’t remember the “PERFECT” race report…maybe I can write that in a couple weeks!! HAHAHH
Thanks for the guesses…I’m over on the roll call thread so you can get my results from there…and does anyone know when we get our #'s…do they send them to us before or can we only get the race #s at packet pickup?
2:18 is a VERY good HIM bike time depending on the course, 1:43 is not a very good run time…compared to your other two disciplines (although it’s decent). It all comes down to the run, I’d say your coach wants you to ONLY go 5:30 on the bike b/c he/she knows you need to save yourself for the run. My guess, 11 hrs.
Yea the Pacific Crest course was changed this year and was really flat…compared to the real course there…I was kind of bummed about that!! but I had the 16th fastest bike split over all and really wanted to see/learn how much that effected my run time… I was shooting for a 8 minute mile run of 1:45 because I want to do that for the full Iron race so I just was trying to learn what my body could handle…but Yea I’ve got to overcome the run “blow up” to have a PERFECT race. My Perfect race would go like this…
1:00 swim even
5:05 - 5:10 bike
3:45 run
Do I think I can do it…I really don’t know…I’d like to believe in myself and the amount of time/training that I’ve done but the fact that I’ve NEVER done this distance is the real question. I wanted to go 5:00 at Pacific crest. So I was excited to shave 20 minutes off that time. I guess the only real way to know will be 12 days and 20 hours from now when I toe the line. But it’s a lot of fun to guess and when you guys give me pointers like manage the hydration; it’s really going to help keep me focused on the task at hand. I love the help…remember I’m new to this whole Tri thing and I love every minute of it!!
Unfortunately, big penalties for your 1st IM and your 1/2 IM run split(It’s all going to be about the run): 11:00 - 11:15.
Of course, I could be wrong…hopefully you’ll go under 11:00. Then again, you could do a 10:30. You wouldn’t be the 1st person to overcome the rookie jinx!
They were suppose to post the race numbers August 10th, but I don’t see them. I’ll also be racing IMC and as you, I try to evaluate my fitness level and my performance. This is my 23rd IM race, and each one has its challenges. You seem to have your calorie input down pat, but don’t forget the electrolytes. Someone weighing in at 185# can loose a lot of water, especially if it’s a hot day. Up until 2002, I wasn’t aware of electrolyte input and suffered from cramps in every race. Now with my electrolyte input in order, cramping is a thing of the past. If I can only pass on one bit of info, it would be “stay within your capabilities”. If anything, be conservative in your output. You can loose more time in the last half of the run, then what you gain by going hard in the beginning.
Have a good race and enjoy yourself.
swim - not sure how you get from 33mins /half to 1hr for a full, but you didn’t post when your 1/2 was (or i missed it), so doable depending on training…
bike - you can do this
run - ???
It’s the second 90k of the bike that gets tough and can make the run veryveryveryvery long
Unfortunately, big penalties for your 1st IM and your 1/2 IM run split(It’s all going to be about the run): 11:00 - 11:15.
Of course, I could be wrong…hopefully you’ll go under 11:00.
Yea that is the scarry part for me…“ITS ALL ABOUT THE RUN” but like I said my 1/2 I just wanted to see If I could hold that pace for that distance, and I did manage to, So what will another 13.1 miles be like after 56 more miles on the bike.?? hopefully I’ll be smart and save some on the bike for the dreaded 2nd half of that run! I hope that the 6 bottles of gatorade during my bike will be enough electrolites to keep me from cramping up!
well the 1/2 was in June. I had to stop in the middle because I was passing and got kicked in the face and goggles came off…plus I’ve swam the distance in the pool in 1:05 and I don’t flip turn…So Im guessing I can do right about 1:00 might end out of the water at 1:05 but I’d just fine with a 1:05-1:10
I’ve ridden the course and I know it kills…It’s the rollers that get me actually and the sucky road on the out and back…I’m excited and nervous and every other emotion and there are still 13 days to go!!!
I’ve ridden the course and I know it kills…It’s the rollers that get me actually and the sucky road on the out and back…I’m excited and nervous and every other emotion and there are still 13 days to go!!!
I found the rollers much easier when I got up to speed on the down hills and then really tucked for most of the down hill and I was then able to coast up about 1/2 way on most of the up hills or until my speed dropped to around 35km/hr. I would then stand up and and stretch out my legs and get over the top (don’t hammer when you stand up). I found that I tuck past people and save my legs for at least another 200yards while those around me were pedaling.
I think coasting in is underrated on downhills, I rode 5:04 at IMC on 178 watts (145 lbs), avg watts were low because of all the coasting
WOW 5:04 on 178 watts…but then again I’ve got you by 40lbs!! I plan on coasting as much as possible…being a heavy weight, I can reach 44 mph coasting!! I’ve tested that many many times…I’ll try your attack plan on the rollers, I’m all about economy and saving as much for that damn run as I’m physically able to!!