Long time lingerer, first time poster.
Just finished racing Oceanside 70.3 last week and really enjoyed the race. Finished in 5:12 and was pretty happy with the result, but I’m looking to make some improvements over the next 3 months. I’m 24 years old, weigh 175 at 6’1". Times and segment links:
Swim: 36
T1: 4
Bike ( http://tpks.ws/lLrx ): 2:45
T2: 2
Run ( http://tpks.ws/lwRU , forgot to stop it at finish): 1:44
For Vineman my tentative goal is <4:50, but I’d be curious to hear others thoughts. I think I could have gone harder on the bike, maybe 255-260 watts based upon some CP30s that I did that put me at ~325 watts. For Oceanside I rode ~100 miles/week and was planning on sticking with 3 rides/week with 1 long ride until Vineman. Currently riding a road bike with clip ons in a decent position, no aero helmet or wheels. Obviously I could drop ~6-8 minutes here with a proper aero setup, but I’ll probably wait until next season. As far as training goes on the bike I’ll probably try to focus on intervals in the 95-100% FTP range to increase my FTP.
Overall I was pretty happy with my pacing, though the end of the run could have been a little better. Longest run I did before the race was 15 miles around 7:45 pace. Swim obviously needs some work so I plan on consistently swimming 2-3 days/week with a masters group to get my time down to ~30 minutes hopefully. For the run I’m going to up my mileage and try to run 4 days a week plus 15-30 minutes off of my long bike ride most weeks. Hopefully this can get my down to the 7 minute pace for the run.
If I take a few minutes off of the transitions (t1 in particular) and ride around 22mph on the bike that should bring me in right under 4:50. Does this seem feasible in the next 14 weeks? Any suggestions on resources to develop a more specific plan?
Thanks for any help/guidance.
Edit making links clickable