What Ironman should I aim for

dario28 · 19-10-2009 9:01am #1

Hey ,

Looking for some timing advice - I want to do an ironman but not sure if I should aim for one for around Sept next year or do a season of tri's and pick one in 2011

I find it hard to get out and run unless I have something to train for so I need a specific date and get focused

Based on the below what would you recommend - I have a pretty good base fitness avg time to get in shape for a half is 4 weeks

Running -

Have done 5 halfs best time is 88 mins
2 full marathons -PB 3:36
I trained for 2mths for the marathons hence timing is a little slower than it should have been

Biking
Bought road bike in Aug
Riding 150kms to work a (5days)week and going to start going for long rides Sun morning's
Avg pace is 20mph +

Swimming
Got back in pool (25mtr) for first time in years last week did 2 sessions
Session 1 - swam 20 lengths stoppin and starting
Session 2 - swam 28 lenghts less stoppin and starting

Gym - 3 sessions a week
Chest :: Biceps/shoulders :: Back/Triceps

tunney · 19-10-2009 9:34am

Firstly races in September only one on is Wisconsin. Which you won't get into

There is Kona in October but entry is a little trickier. Only ones where there are still slots are IM UK (1st August), IM Regensburg (1st August) IM Switzerland (25th July) IM France (27th June) and there are a few others in March and June but they are in Japan, China and similar areas. (http://ironman.com/events/ironman)

So you're left with start of August or a non-MDot race. Of the non MDot races the only ones I'd touch with a stick are the Challenege series (http://www.challenge-family.com/) Barcelona and Copenhagen fit your dates.

Regarding training, breaking it down by disciple:
Swimming:
Its all about swim strength and endurance. Assuming a race in August you'd need to be happily swimming 4-5km sets by March or April to be able to hit the IM training properly. Swimming 3-4 times a week, covering mind 2.5km a session.

Biking:
10x15km cycles doesn't count as bike training and will contribute little to bike fitness, training rides vary but need to be 4-6 hours at the weekend with midweek rides and turbos a necessity.

Running:
Its not about being able to run. Its about being able to run off the bike. This takes deep bike and run fitness and leg durability. These are built by many many miles, either over years or smacking it for a year.

Now if you just want to finish an IM none of the above really applies, finishing below the cut off (2hr swim, 8 hour bike, 7 hour run) is probably achieveable with no training for a healthy < 40 male.

Just so you go into your decision with your eyes open.

dario28 · 19-10-2009 9:44am

tunney wrote: »

Firstly races in September only one on is Wisconsin. Which you won't get into There is Kona in October but entry is a little trickier. Only ones where there are still slots are IM UK (1st August), IM Regensburg (1st August) IM Switzerland (25th July) IM France (27th June) and there are a few others in March and June but they are in Japan, China and similar areas. (http://ironman.com/events/ironman)

So you're left with start of August or a non-MDot race. Of the non MDot races the only ones I'd touch with a stick are the Challenege series (http://www.challenge-family.com/) Barcelona and Copenhagen fit your dates.

.

Is there less respectability for the Challenge branding V Ironman

Next Sept I'll be in State for Wedding - that Wisonsin one would be perfect if I can find a way in

Thanks for the training tips

tunney · 19-10-2009 9:55am

dario28 wrote: »

Is there less respectability for the Challenge branding V Ironman

No. Both excellent series of races. Only difference really is you can't qualify for Kona in the Challenge races but unless you are going to go around 9 hours that doesn't affect you.

Izoard · 19-10-2009 9:57am

tunney wrote: »

Now if you just want to finish an IM none of the above really applies, finishing below the cut off (2hr swim, 8 hour bike, 7 hour run) is probably achieveable with no training for a healthy < 40 male.

Best news I've heard in a long time (bins Fink and reaches for the takeaway menu:))

dario28 · 19-10-2009 10:04am

tunney wrote: »

No. Both excellent series of races. Only difference really is you can't qualify for Kona in the Challenge races but unless you are going to go around 9 hours that doesn't affect you.

I want my iron man tatoo so ill have to think about which race I enter

Also I should have added my bike is a Felt S32 - its light and fast , but will it cut the mustard iron man styleeee or would I need to upgrade

tunney · 19-10-2009 10:23am

dario28 wrote: »

I want my iron man tatoo so ill have to think about which race I enter

Emmmmmm

dario28 wrote: »

Also I should have added my bike is a Felt S32 - its light and fast , but will it cut the mustard iron man styleeee or would I need to upgrade

The better question is will the engine on the bike cut the mustard or do you need to work on that.

I seriously don't understand the obsession with "upgrading bikes cause I want to go faster", a flash new bike will not make a huge difference to average joe. What will make a huge difference is riding the bike the have alot.

This is the time of year we get the posts "I'm going to take my racing seriously next year so I need new wheels, what should I get?" What you should get is out on your bike

dario28 · 19-10-2009 12:29pm

This is a winner -

[IMG]file:///C:/DOCUME%7E1/daq/LOCALS%7E1/Temp/moz-screenshot-4.png[/IMG][IMG]file:///C:/DOCUME%7E1/daq/LOCALS%7E1/Temp/moz-screenshot-5.png[/IMG]Ironman Regensburg
August 1, 2010
Regensburg, Germany
http://www.ironman-regensburg.de
Registration Status:
Accepting Applications

8mths training.....

Anyone else thinking of doing it - training partner would be perfect !

griffin100 · 19-10-2009 12:32pm

This is a winner -

[IMG]file:///C:/DOCUME%7E1/daq/LOCALS%7E1/Temp/moz-screenshot-4.png[/IMG][IMG]file:///C:/DOCUME%7E1/daq/LOCALS%7E1/Temp/moz-screenshot-5.png[/IMG]Ironman Regensburg
August 1, 2010
Regensburg, Germany
http://www.ironman-regensburg.de
Registration Status:
Accepting Applications

8mths training.....

Anyone else thinking of doing it - training partner would be perfect !

Its down to this or Copenhagen for me. Copenhagen is a flatter bike:p Key factor in final choice will be place with best beer and food for travelling friends.

dario28 · 19-10-2009 12:37pm

griffin100 wrote: »

Its down to this or Copenhagen for me. Copenhagen is a flatter bike:p Key factor in final choice will be place with best beer and food for travelling friends.

Thats looks fast alright and prob better introduction to Iron distance

Clum · 19-10-2009 12:54pm

tunney wrote: »

Swimming:
Its all about swim strength and endurance. Assuming a race in August you'd need to be happily swimming 4-5km sets by March or April to be able to hit the IM training properly. Swimming 3-4 times a week, covering mind 2.5km a session.

Tunney, does that mean swimming 4 - 5 km in one session, or accumulating 4 - 5 km a week over the 3 - 4 sessions?

tunney · 19-10-2009 1:02pm

Clum wrote: »

Tunney, does that mean swimming 4 - 5 km in one session, or accumulating 4 - 5 km a week over the 3 - 4 sessions?

Main set of the week 4-5km, other sets about 3-4km
12-16km or so a week

Highway_To_Hell · 19-10-2009 1:11pm

Clum wrote: »

Tunney, does that mean swimming 4 - 5 km in one session, or accumulating 4 - 5 km a week over the 3 - 4 sessions?

The IM swim is the guts of 4K so you want to be able to comfortably be able to swim well over that in one session before the race. Most open water swims (except downstream river ones) will take a lot more out of you then a pool swim.

I am no an expert and still at the planning stage for my first IM but I would expect that you will need to do at least 3 pools sessions all of which would be over an hour.

Clum · 19-10-2009 1:36pm

tunney wrote: »

Main set of the week 4-5km, other sets about 3-4km
12-16km or so a week

Fook me!

Highway_To_Hell wrote: »

I am no an expert and still at the planning stage for my first IM but I would expect that you will need to do at least 3 pools sessions all of which would be over an hour.

And again...Fook!

I'd planned to build up my swimming to cover 4k, and swim twice a week...I'd better plans for a 3rd session. Glad I heard this now and not in March or April.

tunney · 19-10-2009 1:43pm

Clum wrote: »

Fook me!

And again...Fook!

I'd planned to build up my swimming to cover 4k, and swim twice a week...I'd better plans for a 3rd session. Glad I heard this now and not in March or April.

12-16km would be a more than necessary really

Assuming a July IM, the whole point of training between here and April is to prepare the body for IM training. That is so that you can swim 4km without issue, bike 5-6 hours without issue and run 2 hours without issue.

LCD · 19-10-2009 1:43pm

Engine trumps bike every time, Cancellara could win the world TT on a road bike with clip on bars. However if you are going to spend the money do it in a stepwise fashion;
1st - Tri bars
2nd - Front Wheel
3rd - Aero helmet
4th - Rear Wheel
5th - Frame

Dont drop €3,000 on a bike and then have training wheels on it.

dario28 · 19-10-2009 2:33pm

Is this book any use

http://www.amazon.co.uk/Be-Iron-Fit-Time-efficient-Training/dp/1592282393/ref=cm_cr_pr_pb_t

This is the rothar

http://www.racycles.com/triathlon/complete-triathlon-bikes/felt/felt-s32-2008-bike.aspx

Only difference is I have drop bars with clip on tri-bars

potsy11 · 19-10-2009 2:53pm

Regansburg looks like a good one to do.

Looking forward to reading the race reports in August next year.

Has all the same traits as Austria so it should make for a great ironman.
** added bonus - it is easily accessible 1.5 hrs from Munich airport.

Temperature may be a little hotter though.

Looks like one to do in 2011.

What Ironman should I aim for

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