I’m was browsing through a couple of power based racing articles and they often refer to the concept of a “proven strong ironman runner.” Typically it follows some sort of power based Intensity Factor calculation. Is it 3:00, 3:10, 3:20, … Just curious
i’d say if they RUN an ironman marathon…they are a proven strong ironman RUNNER.
most shuffle and/or walk…they are not a proven strong ironman runner.
sub 2:50 ironman marathon runner that do it more than once is a proven strong runner…the rest of us just shuffle along…
Sounds like an Endurance Nation statement. To me, this means someone who is fit enough and smart enough to not shoot their wad on the bike. And then transition from that bike segment to running (not Joe Galloway style) and negative splitting the marathon.
If you’re talking Endurance Nation, I’d say it’s someone who can consistently hold X pace through the marathon without significantly slowing down and/or walking between aid stations.
my definition is someone who can bike the IM leg at 75% of FTP and then run within 10-12% of open marathon time.
However, the answer to this definition is “strong triathlete” not “strong runner”.
sub 2:50 ironman marathon runner that do it more than once is a proven strong runner…the rest of us just shuffle along…
X2 … based purely on comical value.
Actually, I’d consider a proven strong runner to be anyone that can throw down a relatively fast marathon split (say top 2-3%) regardless of the preceding circumstances of the day. IOW, if you turn your training emphasis toward making substantial gains on the swim and bike (at the expense of run training) and you can still run a solid split, I’d say you’re a “proven strong ironman runner.”
sub 2:50 ironman marathon runner that do it more than once is a proven strong runner…the rest of us just shuffle along…
X2 … based purely on comical value.
Actually, I’d consider a proven strong runner to be anyone that can throw down a relatively fast marathon split (say top 2-3%) regardless of the preceding circumstances of the day. IOW, if you turn your training emphasis toward making substantial gains on the swim and bike (at the expense of run training) and you can still run a solid split, I’d say you’re a “proven strong ironman runner.”
The only answer to this entire thread is
MACCA
Everyone else is just shuffling or biked too slow, or had bad tactics, or had a slow frame and slow helmet. Macca is the current king…although he just ran 2:51 in Cairns, so does not meet Jonnyo’s requirements…you’re only as good as your last race…so the answer is “THE SERGIO…2:48 in NICE”.
I’d concur w the above, and expand on it to say - one who rides appropriately, (since you can certainly soft-pedal, then run well, but that’s not really being a “proven, strong IM runner”) - and then run in the range you should based on your V.dot and Ale Martinez’s lovely chart.
(which for all I know may end up being the 10-12% range mentioned above, but it’s probably not quite that demanding)
As many others have commented, it sounds like you’re referring to the EN “proven runner” statement. I don’t think there is any formal definition other than someone who has cooked the bike in the past and still been able to pull together a solid marathon, ideally more than once.
I certainly wouldn’t attach times to it because performance is of course highly individual. One person’s 80% FTP could be my 70%, his bike could be blown, mine could be right on target. Likewise with the run, there is a ton of variability between a “good” run and a “good for you” run. We’re not necessarily talking going out and throwing down a run split at the pointy edge of the field, but regardless of training and overall ability, there is still a huge amount of variability in every person’s theoretical best and worst performances on any given day.
So with that in mind, I just think of a proven IM runner as someone who can go out and ride towards the aggressive end of the Intensity Factor guidance and still put out a run near the top end of their abilities. There’s exceptions to every rule and a ton of guidance out there for IM pacing from various sorts that is not going to work for every individual of every ability. But, for the vast majority of us, waiting until raceday is an awfully big gamble to try and find out whether or not you’re a “proven runner”.
my definition is someone who can bike the IM leg at 75% of FTP and then run within 10-12% of open marathon time.
Not knowing anything about thew apparent buzzwordyness of the situation. If you ask me what a strong Ironman runner is I’d go with someone within 10 - 12% of marathon time or within 10% of half iron run pace.