Just did 90mins on the turbo at easy endurance followed by 50min brick at the top end of easy maybe a bit faster, 35mins at 5:13 So. I think I’m in the right ballpark.
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I lose count but have probably done ?10-ish? olympic distance races. A few sub 2:10s in there - London, Dambuster, Bournemouth all around 2h08 ish from memory (don’t quote me).
Plenty of slower times too- so much depends on the course. A flat bike and a flat run obviously make a huge difference. On my best day, on the flattest course, I would have hoped for something like 23 + 63 + 38 + transitions.
@funkster , 2h01 is special, top drawer 
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Can’t remember if the MK Oly course is short or not?
Adam Bowden won with a 1:48, but my swim time is 18:56, so probably short
2007 they had a lot of rain and shortened the bike a bit - hence a 1:56:47 there
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Your best chance to go as near as possible of 2h30mn are (in my opinion):
- training (of course)
- choosing your race carefully. Events are Dorney lake are in a closed route and flat as a pancake. Avoid London Tri as the run course is longer than 10k (12k) and overcrowded.
- work on your transitions. Don’t bother putting socks on.
- pay for a bike fit
Good luck
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Welcome to the forums, and interesting point on the London Tri run, I’ve not heard that before…?
Fo realz? London was my first and the bike is well short at 37.5km so an easy sub2.30 imho. I did 2.32 and was my second ever tri.
11.92km according to my watch.
When TC and did the Weekend Warrior the laps were long.
Given they had a dead turn at the far end it was beyond inexcusable
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Hmm, not good when run is your weakest discipline 
Ah well, it is what it is. And it give me a handy excuse if I miss by 5-10minutes. 
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It used to be really short when it was 2 laps, about 9.5k, to other side of docks but they changed it in about 2010 and made it long.
I’ve got a 7.1 and a 7.3 mile run for London 
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Welcome
@fatbuddha is there any allowance for long transition in course measurement?
London still get a fast time because of riding in the peleton
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All my time on the turbo in aero wasted!
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generally nothing specific, but it should be taken into consideration for especially long transitions or a long run from swim exit to T1 and any adjustments to be made to the run element.
the very long run from the swim exit at IM Wales to transition is taken off the run course so ultimately everyone covers 220km
if adjustments aren’t made, then the argument is that it’s the same for everyone racing!!
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Interesting. Outlaw Half was well over a mile of transition distance yesterday across T1/2, yet in the race briefing they made it clear the run course had even been distance verified in the same way a standard road race distance would be.
Seemed a little funny when most tris are half a km short or so in my experience, yet this one was well over 14miles of running. Quarter of a mile of that was barefoot in a wetsuit, and another half a mile of that was barefoot pushing a bike!
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I thought that was only the first year, and everyone was up in arms about it.
I’m sure that when I did it in 2013 it was a full mara, despite the 1.5km or so ru across town (which I did barefoot in my wetsuit to save faffing with extra trainers and sandy feet).
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I’m surprised that the long T distance wasn’t taken into account for the run. There’s no “obligation” to do so, but it would just make sense to me.
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I wasn’t up in arms - quite delighted they’d shortened the run as that’s always my worst element. I did the cross town run in a pair of slip on street shoes as I didn’t have a spare pair of trainers I could use - luckily they were well worn in and I was used to wearing them with no socks.
I don’t know if they kept later runs a full mara distance as the run course changed after a couple of years
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