Ironman Florida : Official Thread (Page 16)

Looking for sub 13 this year.  Last year was my first and I was shooting for a sub 14.  Came in at 13:19.  Had a very easy (slow) bike and super long transitions but the run was about 30 - 45 min faster than I had planned.  I'm sure a lot of that had to do with the easy bike so this year I plan on stepping the bike speed up a bit.  I need to find the balance so I don't kill the run.

Heck I had a 17 minute transition so that alone can almost get me to sub 13

enjoy,

Duane

Hey Duanerice,

Seeing as you've already done an IM, I wanted to ask you if you took the same approach last time around regarding the 2-HIM's as your warmup races prior to the full?

I'm going to be volunteering/cheering you all on in Nov. in order to sign up for 2013.  My plan was to do 2-HIM's next year in prep for the full.

Thanks and good luck in your training!

Chris

My second trip to IMFL (2009 was my first)...and this year will be even more fun than the 2009 trip.  Have a great group of friends all racing.  I went 11:46 in 2009 and would really like to shave 47 minutes off that time.  Mainly on the run, but 10-15 off the bike would be awesome too.  But, this is Ironman, and first and foremost...a finish is the primary goal.  The rest is gravy!

Best of luck to all the first timers!  This is a great course.  Enjoy the journey!

Wow -fantastic that you are already at your HIM level training.  Doesn;t sound like you ar very far behind

This is my first one so I am really fighting the urge to set a goal that is too fast...I would love to be sub-13 but would love even more to finish and enjoy the experience!!

Chris,

I'm taking the same approach this year.  Just replacing New Orleans with Florida 70.3 this weekend.  I then have Augusta in September.  That's 5 weeks out and gives me plenty of recovery time and it also breaks up the training.  A race is always much more fun plus I get to practice nutrition, pacing, etc.

The only race issue I have is my team puts on a sprint 2 weeks before Augusta.  I really don't like doing sprints in the heart of IM training.  But, it is a good race and a lot of fun so we work around it.  My other sprints are early enough that it isn't a problem.

enjoy,

Duane 

Thanks, Duane.

I was curious if you were throwing in any shorter races (Sprint or Olympic) along with the two HIMs during IM training.  I see that you are.  Thanks for the info.!

Chris

I don't have an overall goal, but my goal is to simply be faster in all five aspects of the race than IMFLA 2010 (11:41).

I did that race with a torn rotator cuff and have had two surgeries on my right shoulder since and am currently battling a frayed biceps tendon at the same shoulder, BUT I feel that I get stronger each month.

210 actual results:

Swim: 1:07:33

I think I can come in under 1:05 this year with a decent first lap and jogging the beach instead of actually walking. 

T1: 12:39

I hope to take off AT LEAST 3 minutes in T1 alone. For sprints and olympics, my T1 is under 50 seconds, under a minute for 70.3's, this was a tough pill to swallow.  I have since made quite a few changes to my race day strategy to cut quite a bit of time off. I'd like to be in the 8:30 range, but thnk sub 9:00 is certainly doable.

Bike: 5:43:52 (19.5 mph)

It will be tough for me to improve alot here, but I certainly don't plan on expending any more energy on the bike.  If the conditions allow, and training stays true, I plan on doing some higher intensity training this year to increase my Vo2 and hopefully let me ride at a higher zone 2 heart rate without expending more energy than I did in 2010, but I'll be happy with anything under 5:45 here.

T2: 6:02

Not too bad here, although in 2010, I changed HR monitors and chest straps.  I won;t have to do tha this year as I will race with the same HR monitor throughout the race.  Don't know how much time I wil save here, but anything under 7 and I'll be happy. Ultimately, I would like to spend less than 15 total minutes in transition between T1 and T2.

Run:  4:31:12 (10:20/mile)

I am certainly not making excuses, because I enjoyed it, but I ran almost the entire first loop with a great friend of mine who was struggling and needed quite a few walk breaks.  My best open marathon is only 3:45 so not sure how much faster I can gete here but the last few months have been spent changing to a midfoot strike.  I spent 10 weeks in a walking boot and had to make changes to be able to run pain free.

My biggest hurdle pre race will be staying healthy, but this time off has really got me in toush with my body.  On race day, my biggest hurdle will be it will have been two years between anything longer than an Olympics triathlon for me.  My schedule does not allow me to do a 70.3 this year and I lost all of last year.

Best case scenerio (which almost never happens), I think 11:30 is doable, but I'd be more happy with an 11:40 if I beat all 5 aspects, even if only by a second. 

Has anyone given any thought to how much time in training you will give to each sport?

Meaning, if you have 12 hours a week to train, how many hours will be on the swim, bike and run? In 2010 my time during the race was spent like this:

My question is, should 50% of my training actually be spent on the bike since that is where I will be 50% of the time?

Just calculated a normal 12 hour week:

Swim 18%

Bike 45%

Run 37%

Never really looked at it before.  But I too just follow what my coach puts out there for the week

enjoy,

Duane

You might cut significant time off the bike if it's not so windy.  If I remember right we had almost 20 mph winds in our face as soon as we started north.

It took me forever in T1 to decide what to wear - remember it was pretty chilly.

Race day conditions sure can make a difference.

Okay - I'm going to change the subject again.

I was curious if anyone here stopped at special needs on the bike?  I passed it up as I on;y filled by bags with "emergency" items and ended up not needing anything.  I was curious if the boxes were close enough that you just grabbed your own bag, or did the volunteers actually have it in their hands as you rode by?

I think I'm just going to leave a nutrition bottle in there and maybe an extra tube, BUT it would mean i HAVE to stop this year, I just don't want to wait very long.

I stopped but never had to get off the bike.  I wanted to take a shirt off so I stopped completely.  The girl there did pick up my bag for me.  Very helpful.  Guess it just depends on how many people in your number range stop at the same time.

Duane  

I stopped at bike special needs both years I've done it.  Both times the volunteer had my bag waiting for me.  I just pulled into the area in front of my number sequence.

I stopped to refresh nutrition.  The volunteer the first year actually helped me refill a bottle.  The next time I just changed out bottles.

Hint to new comers.  I put a cold bottle of nutrition in a bubble-padded envelope and seal it and drop it in my special needs bag.  Stays cold till I pick it up in the afternoon.

Second hint: when you finish with your bag tie it tight, then your stuff won't fall out on it's return trip to the transition area where you'll pick it up the day after the race.