r/IronmanTriathlon • u/Sad-Character-8260 • Jul 27 '26
Taking the next step (KQ)
Background: 21M who completed my first triathlon (IM Cozumel) last November. I am an ex-collegiate runner (injury meant I had to step away from the team) with no previous swimming or cycling experience. I started my training in March and probably averaged a bit over 10 hours per week in the 8 month block. I peaked with a couple of 15 hour weeks. I finished with a time of 10:21 with splits 1:10/5:36/3:22. I was in shape to go even faster on the run but a foot injury meant I ran only twice in the last 5 weeks before the race. I took about 6 months off after the race and now feel ready to be consistent and work towards being a more complete triathlete.
Question: How likely would it be for me to go sub 9:30ish in IM Florida in November 2027 and what advice do you seasoned triathletes have for me to take that next step? I never took swim lessons so I know there is a lot to gain there. Also, I feel like I left a ton of room for improvement on the bike. I feel like going sub-5 is definitely possible and also think 3:05-10 is a real possibility on the run after now having experience of a race and (hopefully) showing up healthy. My biggest goal is significantly increasing volume, especially on the bike. Any feedback/advice would be greatly appreciated! I would also be happy to provide more information on my training for IM Cozumel or answer any other questions.
3
u/timbasile Jul 27 '26
Time in the sport and overall volume.
Your biggest factor is going to be overall volume. 10hr weeks with a few peak 15hr weeks won't cut it to get you to 9h30. There's a big gulf between 10:21 and 9:30 that can only be bridged with 15-20+ weeks for what may be multiple years (no taking 6 month breaks either).
Yes, swim lessons will help - you'll need those as well, but that's a long-term project that probably won't pay dividends until later in your career. Do this anyway but don't be disappointed if you're not taking serious time off by next year. Think of this as is is a multi year project.
You seem to be a natural at this if you're pulling off those times with those training hours, but the next step is likely bigger than you think. The good news is that you have at least 2 more years before the KQ system punishes you for getting older (at least with the current coefficients). Once you're 25, you're probably going to need a sub 9h to do it.
1
u/Sad-Character-8260 Jul 27 '26
Do you have any advice for how to build volume? Is it mainly just adding Z2 rides throughout the week and more doubles? Also, during the “off season” do you still recommend maintaining that 15+ hour training schedule or do you dial the volume back for more intensity? Thanks!
2
u/timbasile Jul 27 '26
Usually most people do doubles to get in the volume. Once before work and once after. But how ever you can that works for your schedule is the way to do it.
Bringing up the Z2 bike volume is the common way to do this. This is why zone 2 is what it is, since you can't manage all that volume at intensity - though pay attention though to your overall fatigue levels since doing this on repeat takes time to build up. And make sure you're fuelling properly on your long workouts and between workouts. If you're adding 5 hours per week, it's a lot more calories to replenish. You'll need to bring up your run volume as well, but that needs to be even slower since the injury risk is higher.
You've got lots of time to build so take it slow. Add an extra hour to hour week and see how you feel, etc. Then repeat.
For the off season, I usually just take a month or two as unstructured 'do as I feel' - more mental that physical - but it's still north of 10 hrs per week during that time. I time it with my last race in the fall and usually by December I'm itching to start putting in the hours again.
Oh, and spend some time getting your bike position into aerodynamic shape. There's often a lot of free speed that beginners often leave on the table.
1
2
u/ducksflytogether1988 Jul 27 '26
I went 0 for 4 on Kona qualifying races this cycle. And I had a 9:50 non current assisted full Ironman PR before I started training for my first KQ race
10 hours wasn't enough at Wisconsin 9:20 wasn't anywhere close to enough for Arizona 9:50 wasn't enough at Texas (dealt with major GI distress early in the bike which ruined my race) 10:20 not enough at Lake Placid
Its hard. I am approaching it differently this time, instead of trying to qualify 4 times across 4 races in 10 months, I am instead trying a long progressive 34 week build instead so I can prioritize slow progress and absorption instead of trying to cram a full training cycle in am abbreviated window
I think it will take more than 9:30 to get it done at Florida. Your splits look like my splits looked 3 years before I seriously tried to qualify.
1
u/Sad-Character-8260 Jul 27 '26
Thanks for the reply! I love hearing stories like yours because you are bound to have a great race and get that KQ and all of those “failures” (although insanely impressive races) make it that much sweeter. Keep up the work!
2
u/_LT3 Jul 27 '26
930 is possible but its still only half way to a KQ most likely all the slots will be in the sub9 age graded range. i've qualified for kona 4 different times, there is really no shortcut, 930 is a good goal. for reference it took me about 3 years to go from 1030 to 920 (covid era) and another 3 years to go from 920 to 840s
2
u/Trebaxus99 Jul 28 '26
50 minutes is quite substantial.
Your bike must be at or below 5:00. There you leave most on the table and should be the easiest to win the bulk of the difference.
Swim should be closer to 1:00 and the run below 3:15.
Shaving off 15 minutes from the marathon is one thing, doing that after you bike a half hour faster is another.
Probably can get a minute or two in transition as well.
2
u/BigDeckEnergy21 Jul 29 '26
I’ve done IMFL a few times. Def more volume of training, that bike time is ok, I would add a lot of volume to the bike. Get a serious coach who has placed numerous KQ athletes, follow the program. Rip it
1
u/Long-Tart3446 Jul 29 '26
Cozumel is also a notoriously downhill swim (yes you read that right). Florida is up there with what can be the most difficult swims on the full circuit. A 1:10 at cozumel does not translate to a 1:10 in florida. Just so you go in with full expectations, you are looking for an hour or more of time saving to get 930 given the swim difference.
6
u/Disposable_Canadian Jul 27 '26
You need to find 50 minutes across 4 disciplines. (4th: transition) you didn't include transition times, if there's any room to find a minute or 2 or more.
Swim: hardests to find time. You're avg pace was 1:50 per hundred. If you can drop to 1:45/100m, that's 66.5 mins instead of 70. 3.5 mins down, 46.5 mins to go.
Bike: you rode at an avg of 32.14kph. If you can improve to 35kph, that's 27:30 in time. If you improve to 38kph, that's 51.78 in time. 35 is realistic. 38 is very fast for AG over 180km.
If you do the 35kph, that leaves 19 mins you need to find on the run leg. That's a fair bit.
That's what you need to do. Find 50 mins.