That "lump" at 20 miles looks like a vertical climb. How's that flat
never managed more than 12.5mph training for my first on the long rides but managed the 14mph I needed on the bike at IMCH on the day..........my area is hillyish though so harder to get a higher MPH than a flatter spot
Razor51 wrote (see)
Pixie ... If you can average 13 mph ish in training on the day you will be about 2-3 mph faster because you won't be stopping at lights or slowing down at junctions.
Disagree and it is not something to rely on IMOTrain away from cut offs and not up to them .... train smart and strive for better not average
I guess it depends on the roads that you cycle on. I averaged 12-12.5 mph for my first two years of cycling. Now its between 13.5-14. All my cycling is done on crappy country roads.
I average 14.6 mph when I did Outlaw in 2010
M...eldy wrote (see)
Razor51 wrote (see) Pixie ... If you can average 13 mph ish in training on the day you will be about 2-3 mph faster because you won't be stopping at lights or slowing down at junctions. Disagree and it is not something to rely on IMOTrain away from cut offs and not up to them .... train smart and strive for better not average
She's right (dammit). I'm sure most of us remember the wind and rain on the Southern loop of the 'fastest course we've ever had'! The Northen loop with the hill was fast and easy!
I was assuming 13mph would be the lowest to go to as I'd be riding less in training that the 112m of Outlaw but then when running you run slower so I got confused!
The "lump" is a worry! It does look like crampons will be required - is it OK to walk up hills on an IM?!
Razor ... only on some occaisions and rarely in the UK with the state of our roads
and our weather isnt much better !!!I do agree that you can squeak a few mph out of race day, abit of adrenalin, a bit of open road et.c but you cant go through training banking on itIf you are chasing cut offs then you have to train consistently and consistently look beyond the cut off time and make no assumptions at your predicted swim time which will also have an effect on the next one
that's why I was interested I am aiming for 17 hrs but would like less as I have to be in work before 8 the next day!!
I also don't want to end up in tears on the run chasing a cut off when knackered
That is exactly the point ... dont *aim* for 17 hrs ..What is your plan B?? Fail???
dont want to sound mean but - its ironman, ffs, if you want the title do the training, if youre doing outlaw you have already paid, stop thinking about your average speed, highest speed, lowest possible speed i could get away with if just make the swim cut off. you got 8 months to improve, training = improvement most of the time, you will improve, so that shitty 12 mph average will be a 14 mph average and you will have spent xx hours worrying about nothing. stop writing on the forums and get in the gym, stop reading the responses to the threads and get in an extra 30 minutes sweat fest on the turbo - be an IRONMAN, train like you really want it, if youre that close to the cuts, train some more ( but dont forget rest days )
"Swim 2.4 miles Bike 112 miles Run 26.2 miles Brag for the rest of your life "but do the fcking training first then worry the month before, youll be so knackered you wont give a shit and youll just want it over and then itll be too late.
It's a fair point Donna. Barring a mechanical, it's not a course that anybody should need 17 hours for. It might be better if they brought the cut-off in to 16 hours so that the spectators can get to the pub for lasties.
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