I spent 9h36 on the bike at Ironman Lanzarote. Spent a large amount of time wondering why l was there and convincing myself not to quit. It was mentally tough! Made the bike cutoff by 2:30 min.
You can't emphasize the importance of nutrition and execution enough because that's what your entire race day comes down to. With regard to execution, having a power meter is immeasurably helpful. When you know your FTP there are charts that predict what average or normalized power you should be able to maintain for a given IM distance. I went 5:57:41 for the bike split at IM Wisconsin, not an easy bike course, by being laser focused on my power and nutrition.
I went 6:15 at Ironman Mont Tremblant with ~1800m of climbing. I am in better shape, and hoping to go comfortably under 6:00 in Penticton this year, with about the same climbing. Then I should be able to run a 4:00-4:20. Now all I need is pools to reopen so I can swim
@@christianlarsen7872 you will hate Duplessie both times. Do some hills. Enjoy the experience. The finish line is electric. If you have time go home shower and eat, then come back and cheer on the midnight finishers.
Remember this....Good Runners are Good Cyclists...Good Cyclists cant Run !.That was our slogan in the days before the internet...and I stand by it...even up to today !!
If we're talking ironman then the obvious one would be FulGaz as it's owned by ironman. The new ironman courses on there are really good, e.g. Arizona. Filmed on the morning of the race (on an eBike according to the shadow) you actually pass both aid stations and other competitors.
I love it. Why not spend a whole years minimum wage earnings on a bike like that eh? I had a t-shirt and cycling short combo in that colour (with my white hi-top trainers) when I was little and it reminds me of the mousse rings from old cookery books ❤👍
In my first (and only) IM distance I did 5h20 in the bike, but 1h40 in the swim (and 4h15 in the run). For a total of 11h40. I definitely have to improve my swim time, but even 20min there and doing the 4hrs marathon won’t make me go below 11hrs.
What year where you there? The year i was there i also used 1.40 in the swim because the swim course was horrible. On Norseman i used 1.11 in same temp water. 30 min more in Tallin :-)
I agree. I had to quit the year i was there but held 37-38 kmt with 225 watts. Its a very fast course. Going 30 kmt and sub 6 there is in reach for almost anyone
I grew up in East TN (Knoxville) but now live in the UK. Trust me; our local IronMan (Bolton) is hilly enough. Only 20 riders out of 1,300 finishers went under 6 hours on this course in 2019. I think the Chattanooga IM course looks pretty good but doesn't come close to the Bolton course for elevation. I'm still hoping to come back to visit and do that course some day!
Depends. Intervalls yes but thats the only time you need to "push". Going all out getting that last juice out is a bit outdated training. I would say that being able to focus alone and maintaining the tempo is a quality thats more worth on a ironaman than any benefit you can get from group training.
You dont need anything near that to go sub 6. I have around 3.5 hours a week and can easily go 5.30 with bad conditions. With good conditions i can go sub 5 with 3-4 hours a week. But you need to do training specific
