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I am going to be a serial lurker on this thread for the forseeable future as I am a fair way off sub 10 (11:50 at Outlaw this year, stand alone marathon PB of 3:25), but it is part of my 3 year plan. No IM's next year (a promise to the wifey) but 4 half IM. Then sub 11 at Roth 2015 and sub 10 in 2016. Just writing them down makes it seem like a step too far. Anyone been through a similar improvement curve or am I whilstling in the wind?
Stanners, I went from a 12:26 debut to a 10:59 a year later. Still think the 10:59 was on a weak base, definitely could have improved further if I'd committed to it up front. Big chunks can be carved off quite easily initially - diminishing returns and all that.
Cheers Engineer. I'm biting the bullet this winter and really focusing on my swimming (speed and in a straight line, I managed to swim 4.3km at Outlaw...beat that!). I really suffered on the run with not enough long brick sessions in my legs improvements in those 2 areas along with only a marginal improvement on the bike (5:34 at Outlaw) "should" see my time heading in the right direction.
Stanners my debut was 13:46 my pb is 11:12 so big reductions are possible mine was mainly down to experience and then having the confidence to push the pace cant say i trained any smarter, thats gonna hve to change if i want to go faster as i can definitely feel age catching up
Similarly will be lurking around here. No pretentions of going sub 10 but would like to see what you guys and gals are getting up to. That said, I ve just got a new bike so that'll take 90 minutes off, won't it?
And then some...
stanners...
I did 11:36 in my first, then 10:37 a year later so it is possible to make big gains...
Cougie - I used the link / artical at the bottom of that endurance corner post to come up with my own basic week for my first IM
I'll post that once I master this crappy forum
Haha - it did look a bit messy
I'm lurking too,IM debut 12:38 but died in the run 5:15
, marathon pdb 3:29 , HIM PB 5:00:47 . Doing IMWales this year so no chance of under 11 but i definatly want to improve, and tips from the speesters (as well as my very quick mentor) will be great.
Oh before i hear it dont kill yourself on the bike or be a dick yes i know
Would it be fair to say that an ability to do a 3.30ish marathon is a must to go near the 10 hour mark?
Not if you can bike like Kevin Dawson, but for the rest of us probably yes!
FF - If you are a decent swimmer and get that done in ~1hr, then that gives you ~9hr to get the rest done, so somewhere between a 6hr bike/3hr run and 5hr bike/4h run, allowing for transitions to be included too. I guess 5h30/3h30 would be more even. If you are a slower swimmer then you have to ride or run quicker.
FF bikes more like Les Dawson.
You've gotta be able to run 3:30 standalone IMHO. Minimum.
In an IM? You could do 0:55, 5:20, 3:40. But if you're plucking times out of your arse you could do 0:50, 5:00, 4:00 - it ain't balanced but if you've got a solid bike it's viable.
Just, that's what I was getting at.
In terms of making the most of one's time - I can squeeze an hour each lunchtime where I was planning 3 days a week swimming, a day in the gym and a run.
1) I'm guessing the gym is better spent doing something else?
2) How do I get the most out of what amounts to 45mins of swimming?
There's all sorts of interval sets, pyramids etc that you could fit into 45 minutes, TE. IME though, you need to be flexible about what you're going to do on any given session - sometimes I'll go to the pool lunchtime and the lanes will be empty, I can do pretty much anything I want. Other times they're crowded and it's tricky doing anything quicker than drills.
In 45 minutes you could do 200 w/u then 6 X 400 descending 1 to 3 twice.
Or just do 200 or 100 repeats until times up, paddles and buoy too.
If your swimming is terrible and you're allowed to, then a front snorkel is brilliant for correcting your stroke.
Is ironwolf your mum??
still recommend a gym session Engineer - I do functional type stuff on the legs oince a week - reverse lunges, squats, fwd lunge with twist, squats up onto a step, knee drives etc.
Screws my legs for 2 days (so running home that evening was interesting) - makes your legs tough though
*sob* yes...
After doing some listening back I'm happy doing 40x100 or 20x200 etc. I understand the rationale behind the argument that the main set should be long because you need the endurance. Not being deeply versed in sss though, but I'm aware that I don't want to be doing "grey zone" training...
Slap on some paddles, put a pull buoy in between your legs and work those arms, shoulders and back.
Come race day, you'll get out the water thinking you haven't swum a stroke and ready to fly on the bike.
I'm back in for another shot at sub 10 in 2015.
i am slowly being converted to the ways of mr Fegan and his tbb cult! Let's not forget though, he is more talented than the average and is able to suffer more than most.
strength is definitely more important than speed, at this level we can all run a 7 min mile comfortably. But the trick is to be able to do 7-7:30 for a marathon after a Long bike. Something rosey and gary seem to have mastered over the years
Have exams for work and need to focus on that. Just like a previous post mentions can't do it all - and a I've had a few years not working hard so career has to come first for now