What to expect?

[Steven T. McLean]

Mike,

I am in week 5 of the plan training for IM Louisville. I have done several marathons and 3 years ago did some olympic distance tri's. I have always wanted to do an IM. I turn 40 this year so I decided that this is the year! I have been following the plan and so far I feel great. I was wondering if there is a way to calculate what kind of time I should be shooting for? My number one goal is to finish but I have to admit that my competitive side wants to go for a fast time. I am trying to get the right mind set for what to expect. Do you think I should ignore the time and just go for a strong finsih since this is my first time? Any advice would be helpful.

On a seperate topic, I am also looking at getting a new bike. I have heard differing opinions about getting a TT/Tri bike vs. a road bike. Any direction on this?

Thanks, Steve

[Fabrizio]

It is very difficult to say
I was in your position last year but with less experience than you have.
I think you have to take into consideration several factors to estimate your finishing time at IM Louisville
- if you are consistent with the training plan especially towards the last 3 months when you will average 15 hours a week
- you taper well so you arrive rested at the start but still motivated!
- the conditions of race day (IM Lousville) could be very very hot so performance goes down inevitably
- if the bike course and marathon are hilly or flat
- how your nutrition goes during the race.

I read somewhere that first timers should add 1 hour to the time they think they will do on race day

it would be interesting to know:
- what is your best time on olimpic distance
- what is your time in the last marathon you run
- how's your bike? did you ever biked for more than 150km or 5h?

Now my personal experience with the training plan was great in the sense that I found it very progressive and well done, and if you dont have mechanical problems or stomach problems it will bring you to the end and make you enjoy your race so much!!.

The Ironman is also a lot about experience, a lot about how much you want it and a lot about how strong your mind is.
you will have to race with your eyes on your cardio more than on your speedometer

after all the training you will feel so good at the start line with all the excitement and the people around that you have to be intelligent enough not to burn out too quickly that's why it is so important to know your thresholds and stick to it, the race is long at it is only finished when you cross the finish line. only then you will be an Ironman

enjoy this incredibly beautiful sport
and let us know
fabrizio

[Steven T. McLean]

Thanks for the reply,

My best marathon was a 2:57 in Detroit on a nice cool day and flat course. I have done 2 100 mile rides in the past but not for time. I don't remember the best olympic distance time, I think it was around 2:20. I am trying to stay conservative with my expectations. I don't know how my body will react to this distance and I am really concerned about the heat and humidity.

It is exciting to think about finishing this race. I enjoy reading other peoples accounts of using this plan to train and how well they were able to finish. How did you do last year? Did you have any idea what you thought you would be able to do and were you close to that?

Thanks again for the reply,
Steve

[Fabrizio]

Steven, wow 2:57!! congrats!!
I did IM Nice last year which is a great IM to do with a challenging (6500 feet climb) but mega-beautiful bike course and a flat marathon.
I had cramps in the stomac for the whole race and could not eat anything solid
my swim time was 58', bike 5h55 so I was 7h before starting the run (exactly where I wanted to be!)...... but (I'm not really a runner it is only 2 years I run and I'm 43..) I was hit by the heat (35° C) and I could not keep the heart rate in the aerobic zone so I had to slow down. I run the marathon in 4h29 :-(( walking almost all the aid stations.
I was really surprised by the heat, you know I live in northen Europe and before the race we did not have warm weather and the 2 weeks before the race it was 16°-18° (C) I went to Nice 4 days before the race and the weather was nice but not warmer than 25°C.
For Louisville I would advise to train in the heat and do a lot of brick training
somebody told me that you have to bike a lot to run a good marathon!! and I think it is true!
my PB on olimpic distance is 2:16
for my Ironman I thought that if everything went well I could do 10h30 - 10h45, I did 11h36 so the first timers rule to add 1h to your estimated time for the first IM worked for me!
Man I think this training programme is great and it will make you more than just finish
you will see your time when you cross the finish line at Louisville dont bother about it before
if you stick to the plan the progresses you will make in all the 3 disciplines will be incredible
and rest at the same intensity that you train somebody once said!
focus on enjoyng the programme and the unique sport of triathlon
keep in touch
fabrizio

[Steven T. McLean]

Fabrizio,
Congrats on your finish time last year, 11:36 is very impressive! Good luck with your second attempt at Nice. I am really trying to avoid focusing on a specific time but I would like to be competitive in my age group. I am enjoying the training so far and I can already notice a difference in my conditioning. Thanks again for sharing your experience with the training plan. Keep in touch and let me know how your training is going for the coming season.
Steve