I have signed up for Florida IM and curious about what to expect if I kick up training volume. What would it take to get to sub 11? Anyone has got a similar experience/goal?
Some background: I did IM Sweden last year, which was my first Ironman. It’s a quite flat race, finished in just under 12 hrs on 6 hrs training/week. Quite inconsistent training though, weeks looked like 6-8-2-14-13-14-4-0-0. Tried a few ramp-ups but got sick each time, had good training final 5 weeks before race though. I think I only managed the finish time though luck with pacing, tried to go “ridiculously easy” on the bike and my marathon time was only 20 min above my regular marathon time. Final 10k were the fastest on the marathon.
If I increase to 10-11 hrs a week, what difference would it realistically make? What would it take to go sub 11, 14–18 hrs/wk or more? I go by base–build–peak, so currently mostly low hr training to build a base to handle intervals later on. Some hill runs and 20-20 bike sessions here and there but mostly slow. I try hard to focus more on consistency than last year, building volume and have a slow CTL ramp in order not to get fatigued or catch a cold. Right now at 6-8 hrs/ 4-500 tss/wk. Wondering what I should aim at though, just train as much as I can fit in, or have a set goal for weekly hours?
Any advice what to reasonably expect If I make a serious commitment and up the volume would be greatly appreciated!
yes position to, but yes you said equipment. Listen with no extra training I do not care if its a poor raod position, not 4mph improvement. An hr is huge.
ow many grams of drag,could care less but could go to analytical cycling to find out…Hey, you think its good advice that they can pick up 4 mph on equipment and position, go ofr it. Funny in all the years riding, I never seen someone show up for a ride that usually gets dropped, show up on new equipment and position suddnly dropping everyone by multiple mph. Guess I am just an old fool.
We are going to disagree on this no matter what. So have a good day.
Been swimming masters on and off for 15 yrs but weren’t a swimmer in my teens, so decent swimming economy, glide and catch, but not a power swimmer, swam in 1.15 ca. Never owned a proper road bike before last year, so biking is really a new thing to me, bike leg took just north of 6 hrs and ran in 4.25.
Equipmentwise I got a used noname tt bike with deep wheels last year, have now ordered a power meter (Stages) looking forward to get to know FTP and such. Thinking of a skinsuit (Castelli trisuit) but afraid it would feel constricted. I did a rolling test on a downhill ending in a sharp upturn, trying different arm positions, arms mantis style got me the longest and I assumed that means it was most aero, was most comfortable too to rest the chin on the hands I felt (!) but steering gets a bit twitchy when windy. Trying to turtle head and pull up shoulders as much as I can without neck cramping.
That clarifies anything? Haven’t done many short races but ran a 10k in 44m last year.
I do think there would be gains from position and such with more serious testing, but I am already obsessing about that so wondering mostly what to realistically expect if I do the work and put more hours in! You guys who have worked your way down from your first IM time, bit by bit, which were the gains over time, did they relate to volume? Is there some reasonable correlation, say, that a sub 11 takes 15 hrs/wk, sub 10 takes +20 hrs etc. (discarding those born with super genes).
A consistent 10hrs a week (with a bit more in final build) is enough to go 10hrs (or better) at IM for some people if it’s planned intelligently, don’t need to be super talented but a decent background in the sport helps.
The only strong correlation between volume and results is at the top - all the guys going near 8hrs are doing a lot of training. At any other level it’s a mix of training history, genetics, age and quality of preparation.
It’s possible. That course is crazy easy/fast. Almost 500 people did a 10 handle or better last year. If you did 11-13 hours each week and hit those hours pretty hard I bet you would have no problem doing a 10:59 or better. If you could do 15 hours for the 8 weeks before the race then I would say very high chances of doing better based on your Sweden time.
I would get your swim consistent…then keep them to 2-3 sessions a week tops. Then work on cycling and running with a goal of 8-10 hours a week peaking around 12-14 (the peaks are longer bikes towards the end your build up)…if you training is going well I would through in bricks . Nothing longer then 30 mins of run in the early stages but get your legs used to running off the bike. Agree with the guys that get your bike as dialed in as possible but if you want to drop time, get in shape= volume on the bike and focus on running, triathlon is a running sport in the end and you can save a ton of time there…so get used to running… tired. Google IM training plans and you will see some well regarded plans that will give you a guide to your builds and rests periods. Dont ramp up too fast, you have a ton of time till IM FLA. Oh and dont forget to have fun…
Thanks for the feedback, it’s helpful. Really inspiring if 11–13 hrs and 15 in final eight wks indeed gets me there!! I have been planning on doing bricks and longer rides closer to Nov. So far tried to simulate end-of-race-tired-legs by doing rolling hills in treadmill workouts, my technique really falls apart when I tire, I slouch and cadence drops, so hills force a better step.
In terms of position, I love my local bike shop, and they would certainly get me the ‘right’ angles and comfy, but not sure if they are at the top of the game for aero gains. Are the online video services any good, ttbikefit and others? Or is a ST eyeball aero session worth as much?
I have one big concern for IMFL though and that is food the days before the race, planned to stay a few nights in New Orleans to acclimatize to US time-zone, but think I will stay away from the shrimps…
Thanks for the feedback, it’s helpful. Really inspiring if 11–13 hrs and 15 in final eight wks indeed gets me there!! I have been planning on doing bricks and longer rides closer to Nov. So far tried to simulate end-of-race-tired-legs by doing rolling hills in treadmill workouts, my technique really falls apart when I tire, I slouch and cadence drops, so hills force a better step.
In terms of position, I love my local bike shop, and they would certainly get me the ‘right’ angles and comfy, but not sure if they are at the top of the game for aero gains. Are the online video services any good, ttbikefit and others? Or is a ST eyeball aero session worth as much?
I have one big concern for IMFL though and that is food the days before the race, planned to stay a few nights in New Orleans to acclimatize to US time-zone, but think I will stay away from the shrimps…
Thanks
Louisiana is on central time not EST.
I recommend a stay in NOLA after the race, not before, but if you must go, find a quiet hotel uptown and buy your prerace meals at Whole Foods, not restaurants.
Good luck and bump this with the result when the time comes
I went 10:40 on a fairly flat course on average 7.5hrs training per week, ramping up to probably 10-12hrs in last 6 weeks or so (excluding taper). Probably did 3 or 4 bike rides > 50 miles. This was a crazy hot day and people were dropping like flies on the run, it would have been more like 10:20 in better conditions.
As cyclenutz says, it is about intelligent planning. My philosophy being very time constrained was to train bloody hard nearly all the time. And pace the bike leg by power, that probably saved me 10 minutes on it’s own.
What’s the difference between a 180lb dude going 5hrs on 200 watts at Kona and a 180lb dude going 6hrs on 200 watts at Kona?first one is a myth?
Most of the taller pros that are pushing are 180lbs I suspect would be close to 5h on 200W. But they instead go under 4:30 on 260-270 watts.
I think I can go 5:00 on 215 watts would be my target if i could make it to Kona next year. I have probably 10W I could gain by equipment…if someone wanted to spot me $5k or so so upgrade my bike.