Thinking about putting a strategy together to qualify for Kona within 2 years in the 35-39 age group. I’ve only done one IM but I am on board to do IMFL 2011 and IMLP 2012. I am by no means fast at this point; my fastest 70.3 barely broke 5 hours.
(These questions are for people who have qualifyied for Kona)
(1). When trying to qualify do you aim for a 70.3 with Kona Slots or do you aim for 140.6?
(2.). Once you pick your A Race or attempt to qualify race would this be your only race?
(3.). What race has the most Kona Slots?
(4.). Did it take a few years to build up to be competitive in your IM age group?
I’m kicking around the idea to commit to a 2-3 year plan to qualify for Kona; no more Lottery tries.
Would love to hear tips/thoughts/suggestions. And HTFU…and etc replies are useless.
(I’ve been doing triathlons for 5+ years; train around 10-12 hours a week but could make more time for training. I dont have a coach at this time. I’m around 6’1 and 190 pounds.; I lift weights 4-5x a week also)
have a realistic planconsistency is key training should encompass more than 1 yearif you can not swim 1:10 for 2.4 miles get a swim coach, it is too hard to find 5 - 10 minuteshave a strong bike so you feel good for the run practice with 70.3’spick a race that suits you - hilly bike if you are a good biker, draft fest like IMFL if you hare a good runnerIf you do not have great genetic - you need to trainer harder than you think because the next person is training while your reading slowtwitch
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Train, train and train. When you’re tired of training, train some more. It took me 3 years of consistent training to finally reap the benefits. Unless you’re genetically gifted, you may need to train more than 10-12 hours a week. Another big help is weight. I’m 5’11". When I first started racing I was about 170 lbs. I’m 150 lbs now. Running a marathon at 150 lbs is less strenuous than doing it at 170 lbs. Just my 2 cents!
Prefer the US to Europe in choosing races try to qualify. Much harder to qualify there than in the US. The US races seem to get more slots and the depth of the field is much less
I think that if you are over 5 hours in a half Ironman now (unless it is St. Croix), you might be >2 years off from a KQ time, unless you can lose like 30-40 lbs in the next 2 years.
Others have made some good suggestions already. Get your bike FTP in the 4W per kilo range, get 10K time down in the 37.00 range, get 1500m swim in the 23 min range…then you just need to put in the volume and race day pacing and nutritional execution and you’re in the ballpark of most 35-39 Kona qualifiers. If you’re racing in Europe, you’ll need to be a 35:30 10K guy, 4.4W per kilo on the bike and also 23 min swimmer (seems like the Euros just bike and run a lot faster).
Thinking about putting a strategy together to qualify for Kona within 2 years in the 35-39 age group. I’ve only done one IM but I am on board to do IMFL 2011 and IMLP 2012. I am by no means fast at this point; my fastest 70.3 barely broke 5 hours…
Unless you’re willing to turn your life upside down in the pursuit of a slot (ie, making some massive sacrifices & changes to your lifestyle, starting today), I’d think longer term. 2-3 year plans are for those knocking on the door now…I mean no offense, but are you really one of those people? I think a 5+ year plan is more realistic. Also, the questions you’re asking make it seem like you’re considering race selection as the biggest hurdle. Your biggest hurdle will be your ability to go from 5hr HIM fitness to <9:30 IM fitness…and let’s not forget the fitness of those in the most competitive AG of all seeking the same slot(s).
My suggestion: spend the next 2-3 years addressing weaknesses in your arsenal, lose 30+ pounds, get fast…move up to the fastest lane in the pool, get efficient on the bike, crush new 5k/10k/half mary PBs. So you’re an equally balanced athlete? Running faster never hurts. Be the guy at the local races where everyone mutters to themselves “dang, why did Newyorkfan21 have to show up today”. Then when you’re at that point, once you appreciate the hard work required just to get you from a 5 hr HIM to that level, then put together a plan to qualify…
(1). There are only a few 70.3 races offering Kona Slots. It usually goes to the winner of the age group and for some age-groups the other slot to the runner-up. As for ironmans, 35-39 is usually one of the larger age groups. Unfortunately WTC has been reducing Kona slots. I think for the races in the US, there will be 7 slots +/-.
(2). It took me 5 years and 5 ironmans to finally qualify for the show. I picked 1 “A” race. I still raced during the year several sprint, olympic, and 70.3 distances.
(3). Ironman Frankfurt offers 100 slots, approximately 15 for 35-39
(4). Yes. When I started racing I placed in the top 10 of my age group in local races. After a few years of training and gaining experience, I started placing near the top of my age group and top ten of races.
(1). There are only a few 70.3 races offering Kona Slots. It usually goes to the winner of the age group and for some age-groups the other slot to the runner-up. As for ironmans, 35-39 is usually one of the larger age groups. Unfortunately WTC has been reducing Kona slots. I think for the races in the US, there will be 7 slots +/-.
(2). It took me 5 years and 5 ironmans to finally qualify for the show. I picked 1 “A” race. I still raced during the year several sprint, olympic, and 70.3 distances.
(3). I believe Ironman Roth offers 120 slots
(4). Yes. When I started racing I placed in the top 10 of my age group in local races. After a few years of training and gaining experience, I started placing near the top of my age group and top ten of races.
You are going to have to increase volume of s/b/r training and reduce lifting weights 4-5 times per week. It’s going to take time from where you are now with fastest 70.3 just under 5 hours. I have squeaked into Kona twice in less competitive 30-34 AG and last two 70.3 races were sub 4:20. Find a course that fits your strength and train with that as your entire focus for the year. If your competitive advantage is ability to handle the heat then sign up for Texas or Louisville and train in the heat, if you excel on the hills then do a hilly course and train on the hills. The good thing is doing Florida and Lake Placid you should have a good understanding if you are better on a flat or hilly course.
Thinking about putting a strategy together to qualify for Kona within 2 years in the 35-39 age group. I’ve only done one IM but I am on board to do IMFL 2011 and IMLP 2012. I am by no means fast at this point; my fastest 70.3 barely broke 5 hours…
Unless you’re willing to turn your life upside down in the pursuit of a slot (ie, making some massive sacrifices & changes to your lifestyle, starting today), I’d think longer term. 2-3 year plans are for those knocking on the door now…I mean no offense, but are you really one of those people? I think a 5+ year plan is more realistic. Also, the questions you’re asking make it seem like you’re considering race selection as the biggest hurdle. Your biggest hurdle will be your ability to go from 5hr HIM fitness to <9:30 IM fitness…and let’s not forget the fitness of those in the most competitive AG of all seeking the same slot(s).
My suggestion: spend the next 2-3 years addressing weaknesses in your arsenal, lose 30+ pounds, get fast…move up to the fastest lane in the pool, get efficient on the bike, crush new 5k/10k/half mary PBs. So you’re an equally balanced athlete? Running faster never hurts. Be the guy at the local races where everyone mutters to themselves “dang, why did Newyorkfan21 have to show up today”. Then when you’re at that point, once you appreciate the hard work required just to get you from a 5 hr HIM to that level, then put together a plan to qualify…
thx Pete and dev and others! Really appreciate your candid and straight forward advice. I will take your advice and work harder and harder on my weaker legs; which at thispoint is probably all 3 since I consider myself balanced…but unfortunaley balanced as an average triathlete. I think a big part is me going from 190 pounds to a comfortable 170; I am not sure I could get down to 160 and be happy.
I’ll continue busting my a$$ to improve every year; probablyget a coach for 2012 and push my dreams out a few years.
Thx again everyone! I will qualify…eventually…even if it has to take me 10 years.
If you’re just under 5 hours at 190 lbs, I think there is potential to go to Kona if you get in the training over several years AND get down below 160…1 lb per month over 2.5 years, then an entire year training with your “new body”. If you said you’re already down to 6% body fat and just under 5 hours, there might be less potential…from the sound of it, with more training you can improve your watts and reduce your kilos. You really won’t know “what type of course” is your strength until you get your “new body”. Right now, flat cool races might suit you, but it is entirely possible that if you can shed the extra mass, hilly and hot/humid races will be your strength. From what you are saying there is potential to get there…and by the way, the 10 year plan is not so bad either…lose weight, get more watts, stay uninjured and let some of the competition around you blow body parts and retire…keep speeding up, while some of the fleet footed guys slow down and Kona 10 years from now is totally viable.
While I was out riding I was thinking about my earlier response and it may have come across as negative and discouraging…that wasn’t the intention and I’m glad you didn’t take it that way. Unless there’s more to your athletic history than you’re telling us, 2-3 years from this starting point would be very *very *difficult…but not impossible. It would be feasible if you were willing to make the necessary lifestyle changes. That means lots of sacrifices and tonnes of belief…and having plenty of resources (time for training, a strong support network, and the means to buy advice, race experience & equipment) won’t hurt either.
