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2021-09-10 6:04 PM

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Veteran
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Subject: Old fart and realistic goals...
Prior to my 49th birthday I'd never run more than the 1 mile fitness test in highschool.

On my 50th birthday (2012) I finished the Agusta 70.3.
After that I did a few half marathons, marathon and several sprint tri's and another 70.3 (oceanside)


Its now 9 years later....
I signed up to do the Oceanside 70.3 again next spring April 2nd 2022.

I've been doing a lot of walking (new puppy) probably 15 miles a week of walking for the last 9 months.
given that I've not been on the bike or done much running or swimming.
I turn 59 at the end of the month.

Is it an unrealistic goal to finish (under the time limit) a 70.3
29 weeks from this weekend?

If its not unrealistic thoughts on the best way to approach this?

I'm fortunate in that I have no real time constraints, I can put in the necessary time, but
my guess is I'm more limited by how well my aging carcass recovers than time available to train.

Where would one go to find a local or online coach that is cognizant of the issues training someone almost 60?






2021-09-12 5:49 AM
in reply to: pbreed


1

Subject: RE: Old fart and realistic goals...
ggd
2021-09-13 12:16 PM
in reply to: pbreed

Iron Donkey
38643
50005000500050005000500050002000100050010025
, Wisconsin
Subject: RE: Old fart and realistic goals...

If anything, look at Beginnertriathlete.com's Training Plan page: https://beginnertriathlete.com/discussion/training/trainingplans-list.asp
  1). Strength and core: https://beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=14484&memberlevel=1
  2). Beginner 1/2 IM - 20 weeks: https://beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=16&memberlevel=1

Understand your body.  Get proper running shoes.  Get in the pool and get some low-impact yardage in.  Get on the bike and ride comfortable.  You need to put some time in all 3 disciplines to be "successful" with getting to the start of the race, then completing each discipline before the cutoffs, and then finishing the race upright.

DFL > DNF > DNS

2021-09-15 3:35 PM
in reply to: pbreed

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Regular
585
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Wisconsin
Subject: RE: Old fart and realistic goals...
Welcome and kudos to you!

"Is it an unrealistic goal to finish (under the time limit) a 70.3 - 29 weeks from this weekend?"

Not at all. Lew Hollander (Google him for inspiration), competed in full ironmans til his mid-80's. Or, look at the results of any 70.3 race, and you are far from the oldest.

29 weeks is a long window for 70.3 IMHO. My plan is typically 18 weeks.

The key will be to avoid running injuries. If your goal is to finish, I would push more time into swim and especially bike, striving to come of the bike in good time position and walk/jog the final leg.

2021-09-15 3:35 PM
in reply to: pbreed

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Regular
585
500252525
Wisconsin
Subject: RE: Old fart and realistic goals...
Welcome and kudos to you!

"Is it an unrealistic goal to finish (under the time limit) a 70.3 - 29 weeks from this weekend?"

Not at all. Lew Hollander (Google him for inspiration), competed in full ironmans til his mid-80's. Or, look at the results of any 70.3 race, and you are far from the oldest.

29 weeks is a long window for 70.3 IMHO. My plan is typically 18 weeks.

The key will be to avoid running injuries. If your goal is to finish, I would push more time into swim and especially bike, striving to come of the bike in good time position and walk/jog the final leg.

2021-09-15 3:48 PM
in reply to: pbreed

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Elite
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Lakewood, CO
Subject: RE: Old fart and realistic goals...
I think a lot depends on "how fit" you are or how much you have let slip in the last 10 years(what was your time then) and if you have any limiters.
Where are you starting at? You can do a lot in 6-7 months -especially if you do not really have any time constraints
To meet the time limits
If you can complete the swim in 1 hour That is 10 minutes ahead of the cut off time
You would need to build up to be able to bike the 56 miles in 4 hours/ 14 mph (that would be 30 minutes ahead of the cutoff overall ) would still need to meet the intermediary bike cut off
Ironman Oceanside 70.3 has two intermediate cut off times on the bike course.
? Aid Station #2 (Mile 32) at 11:10 AM
? Aid Station #3 (Mile 46) at 12:10 PM

And then to complete the run in 3:30 you would need to average 3.7 to 3.8 mph – or a fast comfortable walk - of course that means not camping out in Transition.

I second the Beginner ½ IKM plan here. I used it for my first one. Even if you only hit 75 to 80 percent of the plan – allowing your “aging carcass” to recover.


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