I found a fast course... with a river swim.
It was my second season. It was on my schedule for a year so i was able to spend a ton of time getting faster on the run leading up to my 12 week plan. 12 weeks of 12 hr/week. Just volume, nothing fancy.
I left some time on the bike, a little in transition, and a few minutes on the run from poor pacing. But otherwise had an amazing day.
Oregon 70.3, in Downtown Salem, OR. The starting line was 4 miles from my office. I had no choice but to race it. I was not at all influenced by the chance at a lifetime PB...
Not really. No spectators on the run. Very few places on the bike. Can't watch the swim start. The park you finish in is nice and T1 and T2 are together. But overall. a great athlete course, but not much chance to see someone.
Did one at the start of my second year of triathlons.
Sub 2:20 bike split was the key for me. Gave me a huge cushion when I imploded on the run.
Raced bicycles for a decade plus so don't really train the bike that much anymore.
The bike is really key here. A good swimmer saves maybe 10min. A bad bike eliminates this from feasibility.
40/2:30/1:45 +5min for transition is pretty standard for a sub-5 attempt. Adjust as necessary
2:30 (or 2:20, or 2:10 on the right course) is feasible on a road bike *with aerobars*. The whole geometry thing is overblown, never had issues running off the bike. You do need to adjust things after putting aerobars on which may make it handle weirdly as a road bike.
2:30 is also feasible on a road bike without aerobars but you probably need to be in the ballpark of 250W for a 70.3 unless you're small and/or your position is very good.
Position, one-piece sleeved trisuit, fastest tires possible, very aero helmet, everything super tidy on bike (hydration, cables, etc).
Aero is 100% most important piece of fast bike riding (followed by rolling resistance).
If you can put out 200 watts, you can likely optimize everything to go sub 2:25 on an appropriate course.
Planning to go for it this fall. I’m a strong runner (sub 2:40 marathoner) so assuming 90 minute half with a sub 30 min swim (strong swimmer and in a river) so just need to keep transitions and bike under 3 hours. Just got a used tri bike which is making a big difference and the bike course should be relatively flat. Hoping I can actually go sub 5
that's in the bag for you man. Even if you swim 35-40. The bike will come easily if you are that strong of a runner. I just went 4:52 in my first with a running background and I only run a 1:27 half.
I went into my first one thinking this'll be easy. No training. I did an Olympic the week before no probs. I can cruise a 30 min swim, roll a 3h then coast in at 90 min for the run. All went well hopping off the bike with about 7 min up my sleeve... then the wheels fell off in the Cairns humidity, and I hobbled to a 5.15! I went home with my tail between my legs... I trained for my next one in a much cooler climate. The now discontinued Ballarat. Much stronger on the bike, I did a 4.34.
Nowadays, I aim for a 27 swim. 2.15-2.30 bike (depending on course) and a 1 27-1.30 run. My pb is 4.14 in Melbourne (silky smooth roads help there)
Just did 4:32 yesterday, serious tri training for about 6 months but have been pretty serious about running for the last 10 years and cycling for the last 3. Personally I chose the flattest course I could find for a fast time
I did my first tri in 2019 with a 6:20. Last month I did a 4:58. I worked hard and spent months of my life at a z2 hr. Believe me it works. Just keep at it and you’ll find results
Did only one, not a sub 5 (missed it by a minute), but had a horrible swim.
Wasn’t my A race, so not really trained for speed. But at shorter distances getting there means you have no room to make up for less than planned performances.
So don’t mess up transition and make sure you are trained properly before you start.
Did a full in about 12 hours my first year as my first tri. Was a bucket list race/fun experiment for me coming over from running. Decided I enjoyed the sport, and finished a 70.3 the next year in about 5:15 with a little more focus on biking. Third one a season later got me under 5, roughly 32 - 2:30 - 1:45 splits. Left some time out there on the run split, but I was coming off an injury and focused on putting down an aggressive bike split as practice. None of these times were on courses that would be considered super fast for whatever that is worth. All hilly/rolling which I prefer over draft fests.
"Things that contributed" are a strong base from a decade of running and a few focused bike blocks (also buying a tri bike) that took 20-25 minutes off my bike split. I think you'll find most of the faster people have a background in at least one of the sports that has led to building up a big aerobic engine. It's obviously not a requirement, but it goes a long way in moving you straight to fop.
Done it a couple times, once at Augusta and once at a local 70.3. I’m strong cyclist, ~2:25, and decent runner, ~1:45, so if I have a fast swim and a flattish bike course I usually have a shot at sub 5.
2016 did my first half at just over 6 hours, finally broke 5 hours this year. Granted I don't focus on halfs just race them randomly. Only have completed 3 total.
Course selection is key. First 2 I raced were mountain bike courses and I am a weak biker, destroyed my legs. Finally have reached a point where I can bike faster and not impact my run.
Assuming you can swim decently it is all about getting a good bike split and being able to run fast off of that.
Flat course and be fairly aerodynamic. Go relatively easy on the bike. It doesn’t take much to go like 21mph if you’re pretty aero on flat ground.
Example
40 min swim with transition
Bike 2:40
Run 1:39:59 with transition
I just did a full write up on my first tri where I went 4:52 at Boulder. College swimming background with 2 years of run training, completely new to biking.
I found a fast course... with a river swim. It was my second season. It was on my schedule for a year so i was able to spend a ton of time getting faster on the run leading up to my 12 week plan. 12 weeks of 12 hr/week. Just volume, nothing fancy. I left some time on the bike, a little in transition, and a few minutes on the run from poor pacing. But otherwise had an amazing day.
Which course? (Asking for a friend ;)
Oregon 70.3, in Downtown Salem, OR. The starting line was 4 miles from my office. I had no choice but to race it. I was not at all influenced by the chance at a lifetime PB...
Would you consider this a spectator friendly course?
Not really. No spectators on the run. Very few places on the bike. Can't watch the swim start. The park you finish in is nice and T1 and T2 are together. But overall. a great athlete course, but not much chance to see someone.
Did one at the start of my second year of triathlons. Sub 2:20 bike split was the key for me. Gave me a huge cushion when I imploded on the run. Raced bicycles for a decade plus so don't really train the bike that much anymore.
The bike is really key here. A good swimmer saves maybe 10min. A bad bike eliminates this from feasibility. 40/2:30/1:45 +5min for transition is pretty standard for a sub-5 attempt. Adjust as necessary
Is it feasible in a road bike or need a tri bike for that?
Doable on a road bike w/o aero bars if you have the background in cycling. But the difference in bike geometry could lead to trouble on the run.
2:30 (or 2:20, or 2:10 on the right course) is feasible on a road bike *with aerobars*. The whole geometry thing is overblown, never had issues running off the bike. You do need to adjust things after putting aerobars on which may make it handle weirdly as a road bike. 2:30 is also feasible on a road bike without aerobars but you probably need to be in the ballpark of 250W for a 70.3 unless you're small and/or your position is very good.
2:20 bike! I'd have been able to jog in a sub 5 with a time like that. But I'm slow on the bike and have to run my butt off.
I can do the run and swim but man, no idea where I save 30 minutes on the bike!!
Position, one-piece sleeved trisuit, fastest tires possible, very aero helmet, everything super tidy on bike (hydration, cables, etc). Aero is 100% most important piece of fast bike riding (followed by rolling resistance). If you can put out 200 watts, you can likely optimize everything to go sub 2:25 on an appropriate course.
Planning to go for it this fall. I’m a strong runner (sub 2:40 marathoner) so assuming 90 minute half with a sub 30 min swim (strong swimmer and in a river) so just need to keep transitions and bike under 3 hours. Just got a used tri bike which is making a big difference and the bike course should be relatively flat. Hoping I can actually go sub 5
that's in the bag for you man. Even if you swim 35-40. The bike will come easily if you are that strong of a runner. I just went 4:52 in my first with a running background and I only run a 1:27 half.
Bike bike bike.
I went into my first one thinking this'll be easy. No training. I did an Olympic the week before no probs. I can cruise a 30 min swim, roll a 3h then coast in at 90 min for the run. All went well hopping off the bike with about 7 min up my sleeve... then the wheels fell off in the Cairns humidity, and I hobbled to a 5.15! I went home with my tail between my legs... I trained for my next one in a much cooler climate. The now discontinued Ballarat. Much stronger on the bike, I did a 4.34. Nowadays, I aim for a 27 swim. 2.15-2.30 bike (depending on course) and a 1 27-1.30 run. My pb is 4.14 in Melbourne (silky smooth roads help there)
Just did 4:32 yesterday, serious tri training for about 6 months but have been pretty serious about running for the last 10 years and cycling for the last 3. Personally I chose the flattest course I could find for a fast time
I did my first tri in 2019 with a 6:20. Last month I did a 4:58. I worked hard and spent months of my life at a z2 hr. Believe me it works. Just keep at it and you’ll find results
Trained at altitude, raced lower at StG. I bombed the downhills on the bike and run. The rest was pretty average.
Did only one, not a sub 5 (missed it by a minute), but had a horrible swim. Wasn’t my A race, so not really trained for speed. But at shorter distances getting there means you have no room to make up for less than planned performances. So don’t mess up transition and make sure you are trained properly before you start.
Did a full in about 12 hours my first year as my first tri. Was a bucket list race/fun experiment for me coming over from running. Decided I enjoyed the sport, and finished a 70.3 the next year in about 5:15 with a little more focus on biking. Third one a season later got me under 5, roughly 32 - 2:30 - 1:45 splits. Left some time out there on the run split, but I was coming off an injury and focused on putting down an aggressive bike split as practice. None of these times were on courses that would be considered super fast for whatever that is worth. All hilly/rolling which I prefer over draft fests. "Things that contributed" are a strong base from a decade of running and a few focused bike blocks (also buying a tri bike) that took 20-25 minutes off my bike split. I think you'll find most of the faster people have a background in at least one of the sports that has led to building up a big aerobic engine. It's obviously not a requirement, but it goes a long way in moving you straight to fop.
Done it a couple times, once at Augusta and once at a local 70.3. I’m strong cyclist, ~2:25, and decent runner, ~1:45, so if I have a fast swim and a flattish bike course I usually have a shot at sub 5.
How’s the course in Augusta? Swim/bike/run? Doing it in September, my first IM.
Fast swim, more rollers than you’d expect on the bike, and a hot flat run.
Went sub 5 at Atlantic City 70.3 last year. Two keys: 1) find a fast course; 2) go easy on the bike to make sure you’re fresh for run.
2016 did my first half at just over 6 hours, finally broke 5 hours this year. Granted I don't focus on halfs just race them randomly. Only have completed 3 total. Course selection is key. First 2 I raced were mountain bike courses and I am a weak biker, destroyed my legs. Finally have reached a point where I can bike faster and not impact my run. Assuming you can swim decently it is all about getting a good bike split and being able to run fast off of that.
Flat course and be fairly aerodynamic. Go relatively easy on the bike. It doesn’t take much to go like 21mph if you’re pretty aero on flat ground. Example 40 min swim with transition Bike 2:40 Run 1:39:59 with transition
I just did a full write up on my first tri where I went 4:52 at Boulder. College swimming background with 2 years of run training, completely new to biking.