Thanks so much for this info. I've been listening to your podcast for about a year now. I've completed a sprint last year, next week is an Olympic distance tri, I think I'm prepared!! Next year I intend to participate in a 70.3, there I've said it! So, all that said, your tips and talks do keep me focused on how am I going to train and complete these events. I'm having a lot of fun doing this, I'm 67, and I find all this is keeping me young at heart.
I did this in Frankfurt at the weekend. Well, I tried to. 280 TSS was great. I've used BBS for my last 3 IM and other 70.3 etc but never the TSS and it was great. For other reasons, I didn't have the run I wanted but, got off the bike with a fastest ever bike split and felt bloody great. Thanks!!
Great info, Thank you! In preparation for the full IM, I'm doing a 70.3 seven weeks before. Do I follow the 2-day rest guidelines and the reduced efforts (Wednesday to Wednesday) for the 70.3?
Only just come across this, I would like to do IMW, I have done two outlaw full and five 70.3 in the past 9 years, however my PB for 112 miles is 7 40 and I live in a pan flat area my elevation is rubbish, I do a lot of rouvy stuff. How do I train for that
Wise words Rob. The error I made in IM Bolton was not knowing how long I took in transition. When calculating the bike cut off I was guessing. Gonna make sure I know the total time (swim and trans) when I get on the bike
I recently did IM Austria and for various reasons ended up close to the overall cuut-off. Here are my tips: Memorise the shape of the swim course so you know which direction even if the sun is in your eyes and you can't see. Check whether cut-offs are inside or outside transition Big races have long runs to T1, it can be a km. Factor this in to your calcs. Be prepared to walk part of the run if nec. Keep eating BELIEVE you will make it. I finished 16h 56m 30s🎉🎉🎉 Finally, there have been rare occasions where officials have got it wrong and pulled athletes within the time limit. kNOW your time. If you're sure, continue and politely say you'll discuss it withe the race ref afterwards. Good luck everyone ❤
5k and marathon time totally have a correlation. The person with the faster 5k is always going to have the potential to run a faster marathon than a person with a slower 5k. The factors like race nutrition, weekly mileage, and marathon specific workouts and long runs determine the amount of that potential you can extract from yourself for the marathon distance.
As a person training for my First Ironman, specifically Wales 2024, these tips were made for me lol. Even the example you mentioned were my actual average paces etc. Thank you very much! subscribed.
One of the problems with the cut offs at Wales is intermediate cut offs. I know athletes who were still INSIDE the cut off times out on the bike course and still got pulled. A whole year of training and many hundred of £ spent just on entry and marshals don’t allow for INDIVIDUAL start times.
I had to walk a few times on the run in Challenge Roth 2 weeks ago, and probably lost a few minutes. 🙂 But I did put a decent portion of effort into the ride with intent, being aware that it might have its consequences - I just wanted to see how far I can go chasing an overall PB, which luckily worked out in the end. I think next year I will reserve some more energy again for the run instead and then compare where I win and lose more.
Hey Rob. I just am trying to figure out whats is happening with my eyes. I'm training for 70.3 for the 4th year and this year i have really bad eye strain during the bike and its affecting me on my run. Bike position hasn't changed much. Any advise?
I've done hilly marathons. It is not a joke. inclines can be a b*tch. This is why I've chosen my first ironman course to be an easy flat one. I'll do a hilly next time
This is the first time I'm doing a 70.3. This past weekend I completed a 75 mile bike, 9 mile run, and 2200 meters in open water. Is that good enough? You're so right! I don't know what to do! Lol
Could you clarify TSS budget? I recently rode a long training ride which was slow as the plan was to stick to z2/z3. My TSS came in much higher than the 280 TSS score mentioned in this episode. My TSS was 442. If I rode harder this number would have been higher and I would suspect equal to problems on the run.
Interesting but … A god run at “ALL” costs 5:20 is not really viable if you consider there are cut off times to beat on the swim and bike if you want your £500+ iM investment to get you that ROI “finisher”s” Medal. Yes reduce the bike drilling but not at “ALL COST.”
Just had an incident on the swim in an Olympic length swim where I aspirated and went into bronchospasm for the rest of the race. (Trip to hospital after finish) My swim anxiety has increased a bit. The pool has been closed for repairs and the longer I am away the worse the anxiety. My plan is to start back at blowing bubbles when the pool opens. Thoughts?
Perfect timing with this! Thank you, I’m new to the channel and the Ironman game. Got my first event in July the Nottingham Outlaw Ironman. Iv never done any sort of race before no triathlon background and couldn’t swim 4 lengths last September. My strength is running long distance. Iv managed to piece together all the info iv needed over the past 9 months to get to where I’m at now which is sober, iv just completed the 2.4 swim in training, riding solid every week and flying on my feet… thanks a lot for the help you give , if I enjoy the race as much as I hope I reckon I’ll be looking for some direct coaching 👌🏼 Cheers again and big up to all you other athletes
