General Discussion Triathlon Talk » Realistic expectations for first HIM time... Rss Feed  
Moderators: k9car363, alicefoeller Reply
2012-02-06 4:02 PM

User image

Extreme Veteran
724
500100100
Subject: Realistic expectations for first HIM time...

I'm starting to set some goals for my first HIM this year in terms of time.  Obviously the first and most important goal is to finish, but I really feel like I need to set some time goals to motivate myself.

Initially I was thinking a 6:30 would be a good goal, but it seems like I might be a little high in my times.  Obviously I haven't done all three events together, but I just feel like I need to go for more. 

I'm currently only running/biking and will start the 0-1650 swim program next week.  On a recent 12.2m run I would have come in around 1:52 if I had gone the full 13.1.  The course I ran had a lot more hills than Boise which is a very flat run course.  During my 12.2m I never really left zone 2 other than one hill towards the end and definitely had quite a bit of gas left in the tank afterwards.  On a bit harder 10 mile run I did over the weekend, I had an average pace of around 8:00 miles but this was pushing much harder on a very hilly route.


On my 60-90 minute trainer rides, I basically try to hold a consistent 18.5-19mph time to continue building a solid base.  I haven't gone much over 90 minutes yet, but plan on increasing my distance soon.  Plus the weather is starting to improve in Seattle so hopefully I'll get a long outdoor ride in once a week.

I've got 4 months till the race.  Should I stick with my 6:30 goal as it is my first Tri/HIM or is it realistic to push myself and shoot for a 5:45 or something around there....

 

Oh and sorry my training log isn't up to date.  I use MapMyFitness.



Edited by PeteDin206 2012-02-06 4:02 PM


2012-02-06 4:04 PM
in reply to: #4032534

User image

Extreme Veteran
724
500100100
Subject: RE: Realistic expectations for first HIM time...

http://www.mapmyfitness.com/profile/3578838/

My MMF profile.

2012-02-06 4:38 PM
in reply to: #4032534

User image

Elite
3140
2000100010025
Subject: RE: Realistic expectations for first HIM time...

What is your swim fitness currently? are you just starting the 0-1650 ? or are you just resuming training?

Only going on what you said I would keep the 6:30 goal and just finish since you only have 4 months....give or take depending on terrain

Why do I say this? and correct me if I am wrong because I have to make some assumptions.  MAybe you are not telling us everything

Swimming: Swimming 1.2 miles in open water will take a lot out of you if you are just starting to swim. more than just getting to 1650....so if you have a swimming background 4 months may be enough time but if not you better get in the pool now!

Bike:  YOu need to get in some longer rides because even if you can hold that speed for 56 miles , how will your legs hold up on the 13.1 run??  Ifyou cannot get outside for a long ride mix up your interval training on the trainer with some longer rides.

Run: you seem to be doing great there. you may need to add 10-20 min to that time especially for your first HIM

Putting it all together is a lot harder than any part.

So if I may extrapolate times

Swim: 40-45 min (unless you tell me you are more experienced and faster than you are leading on)

Bike: 3:10-15 (figuring you wont be able to hold that 19 mph for 56 miles plus you are doing it on a trainer...not accurate)...you may need to be around 17.5 to 18 assuming its a flat ride

Run: 2:15  assuming slower splits and the potential of going in a little undertrained

so I guess I predict 6:15

But take this all with a grain of salt, since I am only basing this on your above post.

GOOD LUCK...and practice your nutrition!!

2012-02-06 4:55 PM
in reply to: #4032534

User image

Extreme Veteran
442
10010010010025
Subject: RE: Realistic expectations for first HIM time...
Here is something to play with when you get bored.  http://triathloncalculators.com/#
2012-02-06 5:15 PM
in reply to: #4032534

User image

Subject: RE: Realistic expectations for first HIM time...

What time you end up with is simply a result of your fitness and the course conditions on that day.  You can't control course conditions...but you can control your fitness.  So simply improve your fitness as much as possible regardless of what time that will produce.

 

2012-02-06 8:47 PM
in reply to: #4032534

User image

Elite
5316
5000100100100
Alturas, California
Subject: RE: Realistic expectations for first HIM time...
I don't know yoru swim times or your bike speed on the road.  Boise will likely have rough water as it is an afternoon start.  So if we say maybe 45 min on the swim, 3 hours on the bike 2 hours on the run, 10 min on T1 and T2 and 5 min slush maybe aim for 6:00.  With no swim pace though this is plus or minus.  Also your bike fitness is not up yet so hard to say how your speed will pan out over 56 miles.  You will likely lose a bit off your run as your legs will already be a bit tired.  You will know more as you get better fit.  I think 6:30 will be slow for you if you are fit as your run is stronger and your bike looks ok once you get more distance in. 


2012-02-06 11:06 PM
in reply to: #4032534

User image

Melon Presser
52116
50005000500050005000500050005000500050002000100
Subject: RE: Realistic expectations for first HIM time...

Taking into account transitions (some long-course race transitions are HUGE, and if you come out of the swim roughly the same time as a bunch of your fellow AGers who are also in the same rack can be a real cluster) as well as at least 15min of what I call "Oh s***" time (flat tyres, mechanicals, need to stop longer for nutrition b/c you bounced a bottle, etc., actual s***) ...

If all that comes under 6:00, add half an hour.

If all that comes over 6:00, add an hour.

For a first HIM, it's actually pretty accurate.

2012-02-07 6:44 AM
in reply to: #4032534

User image

Extreme Veteran
543
50025
Subject: RE: Realistic expectations for first HIM time...
6:30 sounds like a pretty good goal but just be aware that there may be elements out of your control and/or that you aren't prepared for hard to set a goal like that without doing one, but good luck!
2012-02-07 7:41 AM
in reply to: #4032534

User image

Extreme Veteran
473
1001001001002525
Chelsea, MI
Subject: RE: Realistic expectations for first HIM time...

I'm with the OP on this.  Boise will be my first HIM.  I figured I'd shoot for 6:00 and try to beat it.  I think the key here is it is better to shoot for a reasonable goal and accomplish it than to make a goal that is too hard and bonk the whole thing.  Good luck  

2012-02-07 8:21 AM
in reply to: #4032534

Veteran
597
500252525
Subject: RE: Realistic expectations for first HIM time...

These threads are always fun. I would say you need some more info before you start setting a time goal. If you can run 10mi in 8min avg it seems like your fitness is pretty good. Even a slow swim time is 45min-50min. However really not sure where you are on the bike. Holding 19mph on the trainer means nothing as it can be as much as +/- 2-3mph compared to outside depending on trainer, tire pressure, and how tight you have it adjusted. Also, you need to increase time on trainer to at least 2 hrs although I am sure you already know this and you are building up to this since you are still 4 months out.

Swim is all technique so depends on your background and how fast you can pick it up. Why not give it at least 2 more months. Get some swims in, post some 500 and 1000m times as welll as your long rides then you can get some better estimations of where you will end up.

Although I would say that anyone who can run 10m at 8min avg I would think can come in under 6hrs especailly on a flat course. JMO

2012-02-07 9:29 AM
in reply to: #4032534

User image

Champion
19812
50005000500020002000500100100100
MA
Subject: RE: Realistic expectations for first HIM time...

Goal for first HIM is to have fun and finish.

Don't worry about time goals now as you are to far from race and you are new to this. Enjoy the training and 3-4 weeks before your race you should have a solid feel on where you are speed wise and then maybe set time goals..ideally if everything goes perfect stretch dream goal, a stretch goal, and a realistic I can do this goal.

Big difference in fitness needed to do 5:45 or 6:30.



New Thread
General Discussion Triathlon Talk » Realistic expectations for first HIM time... Rss Feed