I've done one Sprint (500m pool swim, 20k, 5k) and now I'm in the same boat - I'm signed up for the St Helens OD thats less than 6 weeks away
Frankly I'm sh**ing it.
My swim pace in OW is over 3mins/100! and I haven't managed a 1500m OW swim yet...... because I hate OW swimming
My stand alone Bike is 1:22 for 40k on the flat(ish) and 01:33 on the actual course due to it having 2x HC Grade 4 climbs
My run is 57min for a 10k whether standalone or after a 30kride (i'm working up to a 40k ride, 10k run combo) - but I am running on a rebuilt knee and two bobbinsed ankles
10mins of Trans (hoping to get that sub 7)
Altogether that puts me at 3:25+!
I'm currently getting alot of training on my swim, doing OW and Pool swims, but I'm guessing a few hundred metres of the race might be done Backstroke!
That might be no bad thing
If you normally train indoors, head outside for a trail run. You need to provide yourself with a change every once in a while so your mind does not become bored with the same regimen day in and day out.
Hi all new to the triathlon world completed my first od tri at Salford last month set myself a target to be under 3 hrs and I did 2hrs 59 mins 46 secs terrible swim but average bike and a good run . sprint tri in September I am aiming to do it in 1 hr 25mins maybe a bit under .
I'm doing my first Olympic Distance Tri tomorrow and sub 3 hours is my goal. Nerves starting to kick in big time now!
I completed my first OD triathlon in Cardiff, and had anticipated around 3 hours (adding standalone times + a bit for fatigue + a bit for transition). I actually completed in 2:29 (quite a bit quicker). So using the adding up of standalone times + a bit doesn't always work. I guess there are too many variables to accurately predict your time. Just enjoy.
My advice would be lay out your equipment and plan your T1 and T2 the day before at the latest.
Also get there early (perhaps an hour before your start or more) and rack your bike, check out not only the entries and exits but check where you need to mount or dismount your bike.
Otherwise, it's your first race. Who cares about times!! Good luck
3h23 for my first OD.
Wetsuit doesn't fit anymore and took on water = 40mins
long run to and from T1 = 5m52
Good ride, but with 2 lasp over big hills = 1h35 and change
T2 = 1min41
Bang on an hour for the run.
I know here there is a lot of room for improvement!
ris - i think it was a bit short, the run especially, as my time for the run was about 3 mins quicker than my standalone 10k. But it's in the book as my PB! (Only one i've done!) and will be for a while. Thinking of stepping up to an ironman next. Inspired by the reports from the event in Tenby.
i completed im wales on sunday and the race atmosphere in tenby, narbeth and saundersfoot (and pretty much anywhere else on the route) is totally amazing. the course is a hard as a hard thing. the advice on here a little while ago about gearing for the hills is really true, and i wish i'd followed it!
the finish, though - what sweet delight that is after a long day out.
Awesome Rob, how was the knee?
Ris Wales sounds brilliant, have you got a link?
tridaddy - ironman wales - if you are planning to do it then don't hang about as the race does fill up fairly quickly!