sub 5:15:xx 70.3

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2012-08-23 11:42 AM

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Subject: sub 5:15:xx 70.3
Ive made it my goal to really step up my game into the 70.3 distance and aiming to break 5:15xx in a 70.3 race. this past year ive managed to break 1:40 for a 13.1 despite battling cramps, in training road a century in 5:17:xx. what would it take to break such a barrier in a 70.3, ive only raced the distance once and i also finished an ironman this year too!

2012-08-23 11:48 AM
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Subject: RE: sub 5:15:xx 70.3

What was your IM and HIM times and what races were they?

 

There is a 40:00 average finish time difference between Augusta 70.3 and Branson 70.3 so obviously the race you choose can make a huge difference in finishing time.

2012-08-23 11:51 AM
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Subject: RE: sub 5:15:xx 70.3
I wanted to correct myself, it's actually a 50:00 difference between Augusta and Branson.
2012-08-23 12:03 PM
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Subject: RE: sub 5:15:xx 70.3
most likely on a flat course, my half was 6:30 a couple years back and i finished the ironman in over 16 but i was hitting the wall hard that day, in training most of my rides i was averaging at 18+ mph on hilly courses and im still improving myself
2012-08-23 1:00 PM
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Subject: RE: sub 5:15:xx 70.3
I reached this goal this year on a very flat course at Eagleman. Flat doesn't mean easy as the course is notoriously hot and windy. I PRd the course by 25', but it was the result of prior experience, getting my nutrition right, strong training and some degree of good luck. Familiarity with a course is key because you know what is coming and can plan accordingly. In terms of training, I dropped my swimming by about 20% in volume (not strong in the water so focused more on improving form) and increased bike and run volume by 40% respectively. Hard work pays off.
2012-08-23 1:24 PM
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Subject: RE: sub 5:15:xx 70.3

My first HIM was on Sunday and here are some thoughts.  I did a 1/2 Marathon in April in 1:40 and my 13.1 in my HIM was 2:20 (40 fricking minutes slower) with a total time of 5:40.  I could have been there without cramping.  Bike was in the 20.5 mph range on a heavy steel roadie.

Without leg cramps on the run, I may have been able to break 5:30 and 5:15 is certainly a goal for 2013~~~

 

2012-08-23 3:56 PM
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Subject: RE: sub 5:15:xx 70.3

Ran my first HIM (actually first tri of any kind) on Sunday and went 5:30:21 although I thought I would be able to go under 5:15 first time out.  Couple things caught me and I'm hoping I can make some adjustments and get that 5:15 before the year is out.  

First, my swim was SLOW.  However, I took it a bit easy on it being the first time at the distance.  Also, my ability to hold a straight line really needs some work as well.  So back to a swim coach I go and much more OWS practice, hopefully I can shave a few minutes off that time.

 I went 2:47 on the bike while being fairly new still to cycling but don't think I've got a lot of room to improve there rapidly.  Maybe some extra time if I had a more aero bike and aero goodies but I'm stuck on the roadie with clip ons until next season.

My run was a 1:46 which was well off my planned low to mid 1:30s run and I honestly do not think I went too hard on the bike as my HR was right where it needed (at least from practice in training) to be.  I couldn't get much gel out of my flask and missed a fair good bit of calories and think that's what cost me some good chunks of time on the run.   My run fell flat and once I took in some gel it picked right up to where it needed to be for the next few miles and then I was out of energy again.  I'm not 100% it's nutrition but I can't wait to really test it out next time.

If I can pull those few things together then 5:15 should be within reach.  After that, I really need to spend a ton of time working on picking the bike speed way up to realize sub 5:00 HIM which I hope I can do after the winter.   

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