3 days post first IM and I want to get my time down next year

Have you read How Areo is Aero?

You will likely gain 1-2 mph throwing on Aero bars. 

Over 6 hours that would put you 12-24 miles farther down the road.

Now that is assuming you stay aero the entire time.  But even so it would help.  A full tri bike (according to the article) gives about twice the benefit of the bars on a road bike.

Was it you that was thinking of pulling out due to your kid being sick and lack of training?

If so, just hitting those lost workouts and having experiance will improve your time.  Aero bars can help as well, but overall training will be the best.  GREAT JOB!

First, congrats on your IM finish.  That's awesome.

As far as time improvement on the next one, I think a better bike would definately help.  When I upgraded from an old steel 12 speed to my QR, I gained at least 1.5 mph.  Thats at least 30 minutes. 

You also have some room on your transitions.  In my IM, I did a full change but I wore a thin set of shorts (Nike Pros) throughout so I did not have to use a changing tent.  Saved a ton of time.

Which one next year?

Yeah, I had to take 8 weeks off in the middle. 

thanks everyone for your advice.  My husband wants me to get a new bike, but honestly, I can't justify the cost for a hobby when there are real needs out there.  I'm also going to work on my run this winter and my husband is DYING to kick my cycling into shape. 

yeah, I knew in the moment that my transitions were long (though they didn't feel that way) but read so many race reports that said, "enjoy every moment" that I didn't worry.  I was really happy to have them under 15 minutes.    Next year, Cozumel again.  It is 19 km away so I can't NOT do it. 

Getting aerobars helps a ton, if not a new bike you want to at least get the bars to attach to your bike.   I wouldn't worry too much about the transitions; if you are 'racing' you will be faster. 

I'd work on the bike, maybe just do that for a few months and stay off the run.  That way you can put more quality time into 2 sport.

I agree with what he said^^^

Most folks after first IM are so hyped up they want to keep fitness and get faster. But keeping at high level of training post IM can lead to some struggles next year before your IM. The mental break and down time helps next year come big training time.

You expected to be 15-16 hours and finished in the 13's..wow...big congratulations!

With a 2 hour better performance than expected you are already plotting how to improve within a few days of your IM (typical IM behavior other than 2 hour faster finish that doesn't happen often). Chill out, spend time for a few weeks or month or two with your family, then run lots and ride hard.

You have a lot of potential. With a 8 week block of time spent with your son and limited training, you had an awesome race. Next year with another year of endurance training, consistency you will improve. Enjoy your journey!

So, if she went from a road bike to a tri bike she could be 24-48 miles down the road after 6 hours?  That gives her a 5 to 6 hour bike leg simply by changing bikes.

In addition to the aerobars, work at shaving down your T1 and T2 times.  Put this into your training and practice with techniques of having bike shoes already clipped into your pedals, running shoes open - ready to slip into and synch.  Perhaps think about wearing a tri-suit that you'll wear throughout your entire race.  Practice your T1 and T2 during the last quarter of your Ironman training. 

Good luck on your next one.

Is Cozumel like most IMs where all your transition gear goes into T1 and T2 bags?

Kathy,

Great job and great time on your first Ironman.  You mentioned 3 days post IM to think about next IM.  Like yourself, I completed my first Ironman at Arizona.  And I was thinking about ways to trim down my overall time within 48 hours.

Well, good luck on your future races.  And a tri-bike with aero-bar is a must.

Joseph