Younger Triathletes: HIM/IM distances

Triathlon Forum
1

To test a longer race distance before signing up for a HIM or IM, I signed up for a March marathon. I excitedly told my old high school xc coach that I had done so and he told me that I shouldn’t do the race and should wait a few more years before stepping up from the half-distance (I just turned 23). He had some theory that marathon is hard on the body - something about growth plates, burn-out, etc. etc. - and that it was better to spend time racing shorter distances.

Now I’m going to do the race anyway but undecided on taking the IM plunge: do you think there is a good age for starting ramping up the race distance, especially if they want to get serious about competing? …especially since all the pros in triathlon seem to be hovering around 30?

2

I did my first half in my second season and I was 23 when I did it. This year I only did short course to work on speed, and I signed up for IM next year, ill be 25 then.

I heard from a lot of people that its best to wait till you’re older to go long but its something I want to try now. I know I can be a very fast age group athlete, but will probably not make it pro, so I figure might as well do what interests me. I imagine after next year ill go short again just to keep my speed up, besides I like switching it up every year.

3

I would definitely suggest you wait on a full IM. Ironman aint going anywhere. You have plenty of time to think about that.

The first thing to consider is what have you done, where are you at now? What kind of distances have you race? How much volume do you have in your training?

As far as growth plate damage etc. The science is mixed on that. The fact is everyone is an individual and some will handle it better than other. Some mature earlier than others. There is no single answer.

If you want to race an IM and put out a good effort and lets say you have only done Olympic distance thus far. I would have you do 1-2 HIM next year and see how it goes. Then more focus on HIM the following year. Maybe do two in a row (back to back weekends) or a HIM one week and OLy race the next week. See how that goes and then consider a full IM. So that by itself is 2-3 years from now. So you’d be 26, right?

You can go ahead and jump in IM next year, but it probably won’t go very well. You’ll probably crack on the bike and end up walking most of the run. I’m not trying to be harsh here. The fact is, it takes a while to build the strength and endurance needed for IM. I mean need just to get through it. This is where the “wait till your older” thing comes from.

An easy way to look at it is: speed can be developed week to week, strength- month to month, endurance- year to year.

That’s simplistic but you get the idea. I takes a long time to develop the endurance needed for IM or even marathon. Meaning months or years of uninterrupted progressive training.

Physiologically it just takes time for the body to adapt the muscular, cariovascular, and structural strength and endurance to handle those long races. Thus, athletes tend to matriculate to the longer events.

Plus, if you say you want to compete you will need the speed and strength of the shorter distance triathlons in order to compete in IM. Gone are the days of just going out on long slow rides and runs and being able to keep up.

I realize much of that might be a bit vague. Feel free to PM or email me if you have other questions.

So, be patient. Maybe dabble in HIM but hold off on IM for a few years. Same with marathon. Try some half marathons first.

4

I did my first Half Marathon and Half Ironman at 18 in my first season. I dont have any running background but had a swimming and a small cycling one (I was national level in Cricket and Skiing so I had some accrued fitness.) Regarldess I did both of these in my first season, enjoyed the experience and didnt bonk.

You dont need to do a marathon to see if you have the fitness/mental capacity. Mark Allen is quoted in lava magazine stating that people doing IM’s shouldnt do the Mara (as recovery is too long) instead do the half. Looking at doing a Half Ironman first. See what you think and how your body responds, but be warned the full IM is another beast entirely. It takes time, build pto it slowly. I would suggest you wait until you can do well (whatever you define that as) in the IM before entering one (i.e. you should be racking up good times in the HIMs)

5

Wait, so there’s hope for me with the fact that I have about 45 minutes of gas and then collapse hard? I mean, I can keep going for a while after that, but there’s a serious drop in performance, and it doesn’t seem to have improved over the eight months I’ve been seriously training.

6

I just turned 23 and did my first IM a month ago. At 23 are you expecting to grow anymore? I don’t understand, you are plenty old enough… Do it! How much are you trying to make of this (finish, AG competitive, beyond?)

At 17 I did my first marathon, I feel like I was a little young, I probably wouldn’t recommend it at that age.

7

ITS interesting you post this. I am 22 and have completed a few HIM and multiple olympics. I have concistantely placed in the top ten overall in several olympic races but have struggled at the HIM. I am not going to do IM for a few years. I want to focus on oly/him for a few years. There is still a lot of base work in oly and him training, but i want to develop a stronger base and speed. This can only happen over years of work. Then when i step up to IM i know that i have the speed and base work completed for a competitive IM race.

8

Running a marathon actually is NOT a good way to prepare for long distance tri, no matter what age you are. Fleck has posted a lot on this subject and perhaps he will chime in.

If you want to “test a longer race distance,” how about a half marathon? Not a terrible distance to try as a 23 yo. Furthermore, lots of long bike rides (even a 3h long ride is reasonable if you’re training for an Oly seriously) will get you used to some of that “longness.”

it is better spending yoru time racing shorter distances if you want to get really fast, and be faster at long course racing when you’re older. The faster you can do a sprint and oly now = the faster your HIM and IM will be when you are older.

A couple interesting notes: if you look at the number of marathons athletes ran before the qualified for olympic trials the number is usually one or two. The fastest runners didn’t run marathons all their lives: they got fast racing on the track, racing 5k and 10k on the track and road, and then they carried that speed with them when they marathon trained.

I’m 23. I ran my first marathon at 18. I don’t regret doing it at that age; it was what a psychologist would call a “peak experience” for me. I did my first HIM at 19. After that I ran one more marathon and did two more HIMs. I have since smartened up and realized that I can do a lot of long course now, and probably not get much faster at it, or I can do a lot of short stuff, get way faster, and possibly be a pretty decent long course racer when I’m older. I doubt I’ll run another marathon until I’m 28 or 30 (tends to be one’s peak age for that distance) and I won’t do it until I can run under 1:24 for a half (the time that correlates with a sub 3 marathon). IM? You’re only an iron virgin once and I want to savor that first one.

So think about what your goals are, long term and short term.

9

He had some theory that marathon is hard on the body

After yesterday I completely agree! In all seriousness, I’m 22 and this was IM #4. Just off to the Awards Dinner but I’ll reply later with some thoughts.

10

I’m 20 and did my first IM 2 months ago. Sucks having people your dad’s age pass you… I’ll be more than willing to share my experience and tips or whatever if you PM me.

11

The youngest IM Kona finisher in the men’s group is 20 or 21.

If you take it slow, and are methodical and patient with it, use your first IM as training and experience. Try to focus on your race and not where you place in the overall standings. Just finishing that thing is a victory in itself. I wouldn’t know at that distance, but, having completed a HIM, and never swimming 1.2 miles or running 13 miles in my entire life, I was thrilled.

12

I’d have to know more about your situation. I’d start by questioning your pace or your nutrition. 45 min, if it’s a tri, isn’t very long. If you talking run, that’s a different story.

Also, what do you mean by hard training? What are you training for?

Lots of questions. Feel free to contact me if you want any help answering them.

13

I did my first IM when I was 23. I started in triathlons when I was 16 and did my first HIM when I was 17 1/2. I did 6 HIM (1 each year) prior to my first IM. I beleive I was ready - I had a good IM and had no issues with the training volume and racing. My point is, I had alot of experience before tackling the IM and I don’t beleive it has ever caused me injury or medical issues.

Make up your own mind, but 23 is old enough, you just need to be wise enough and experienced enough to know what you’re letting yourself in for.

14

I do triathlons for fun, because I enjoy them. I just prefer the longer distance races, simple as that. I thought HIMs were cool, then I tried IM, which was even cooler. Yes, if you’re hoping to be the next Macca maybe racing IM young is not the best way to go about it.

I make sure that I get enough recovery from training and certainly don’t train excessively. I maybe average around 10 hours/week over the year. Many young runners put their bodies through more stress than me. Yesterday the 18-24 winner went 8:55, so it’s not like youth is an obstacle to IM performance.

15

was the person with the 8:55 Mike Lavery? He is an exception to the rule of being super fast and very young.

And he posts on here sometimes :slight_smile:

16

My first IM was the GFT in '91. Big mistake for ME. 3rd overall was 19. Great move for HIM.

It’s all relative.

17

There is nothing wrong with running a marathon at your age. And there is nothing wrong with doing a long run every week. It is the track work that these coaches prescribe twice a week, that is killing the legs. And I would not think twice before signing up for a few half IM’s. That is the best distance you can do to improve in triathlon.

Take a look at the result sheets from IM, especially a race with lots of europeans. The most competitive age group is often the m25-29.

18

Thanks for all of the advice, everyone! Lots of good stuff to think about.

I’m still going to run the marathon, simply because I’ve already run 5 halves and want to mix up my training this winter. Also, doing an IM still stands more on my 5-year plan than a realistic short term goal.

Love the input!

19

I used to do long course went to AG World Champs and 3rd in 20-24 in 2007 in Clearwater (4:02). I realize now that I don’t have the maturity at my young age to do IM and do as well as I’d like. I think it takes a lot of maturity both physical and mental, and short course is better suited to most people’s life experience at this age (that’s my two cents). Plus there are significant gains to be made with speed. Look at the 70.3 stars today- all short course guys for their youth. And Andreas telling his brother to stay in short course before moving up to IM. I know it’s tempting- but I think patience and sticking with short course will pay off for me, esp in the swim.

20

I’d have to know more about your situation. I’d start by questioning your pace or your nutrition. 45 min, if it’s a tri, isn’t very long. If you talking run, that’s a different story.

Also, what do you mean by hard training? What are you training for?

Lots of questions. Feel free to contact me if you want any help answering them.

Emailed you. Would love to discuss it.