+10-20% depending on bike execution, nutrition and training?
At least 20 min I reckon. That’s over a perfectly executed IM bike/run! I would certainly be in ‘GFA’ shape.
So from say 3:3x down to 3:10ish
Yeah- I think the same and 10-20% and 20 mins is probably the same
In fact the difference between 10 and 20% is probably the same as between a well executed IM run and pacing sub-optimally
It does show just how ‘fit’ you are in IM shape - to only shed 20 mins on a mara after 6-7hrs of excercise already is very impressive
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Hmm…interesting!
For Pros; I’d say this is very different, as it is for fast AGers. They’ll be running pretty close to their standalone times, even more so during half’s/70.3. Of course, there are exceptions to this observation.
For us lot? It’s a very different beast.
If you trained for an IM and went and ran a stand-alone marathon instead, you’re going to way off standalone marathon training, but also a bit quicker than an IM run.
If you were going to run 3:45 in an IM, I’d reckon on doing a 3:25 in a standalone.
3:30 IM would be about a 3:17 in a standalone.
For most IMers, you’re only doing one long run a week at way way way below a standalone marathon pace. Most of your other runs (I’d guess you only do two more - 1 easy and a quicker one) are not going to be anywhere near that pace either.
Mentally, you won’t be prepared to run 26.2 miles.
You’ll want to walk the aid stations.
Running a marathon and the conditioning required for it is a totally different beast to an IM marathon, which, whilst it hurts at the time, is a pretty bloody easy effort
I mentioned < 10hrs a week once…might not have been IMJ but another such site, and got told I was risking people with serious injury and that it was very dangerous to not do 15hours+ and that i was giving potentially deadly advice. When i said id done an Ironman without even training for it I got told i was lucky to be alive. I bailed out of that convo.
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Deffo possible off 10hrs per week.
You just need to have been doing that for a good few years, or be prepared for a long ass day!!!
Look at @Slacko at Lanza 
He went out and had a bloody whale of a time - every photo I’ve seen he has a massive grin on his face.
He did little to no training for that.
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not Brett Suttons ideas, basic knowledge by most well qualified coaches. Unfortunately too many people listen to the unqualified or IMU types. Triathlon is triathlon it is not swim bike run, train it as such. I would generally give two hard bike sessions in a week and add 20 minutes run off each. These are your easy filler runs but also triathlon specific.Personally on @TheBorderFox plan I would add two medium length runs on swim days, 30 or 40 minutes maybe one of those a bit harder increasing pace throughout. I would maybe leave the monday as an option swim only day. I may not add a run off the long bike, but during the final 8 weeks i may drop the long run on some weeks and add a long brick of 3 / 1.5 or even 4/2 if you are the sort of athlete who needs more volume. This could be a race instead.
I do agree with no rest day as life typically forces a rest day and you should take them when the body dictates not because the plan says.
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Really interesting posts from @TheBorderFox re: a training plan.
I would like to do more bricks, but actually find them quite time consuming, so the vast majority of my training are in single disciplines. I remember reading this article which advocated this approach. Not sure if I read this via TT1.0, but thought worthy of posting on this thread.
Yes, I know that not everyone is going to do a 9:30 IM on so few hours, but still some interesting principles.
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And being the CEO of a pharma company
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Okay, after a lightish post HIM period, I’m going into the hole. See you on the other side…
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Yeah. That’s pretty much exactly Suttons age grouper (12-14 hours rather than 16-20hours) IM plan. I’ve got a 2.5/1.5 bric this Saturday with the last 30min of both done hard.
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He’s a mate of a mate. (which is ironic as the middle mate is an utter couch potato.)
He made his money in a property/internet startup. Google Trulia
(when am I going to be able to include links 
)
Yeah, I saw that, too.
Whilst being cheeky about pharmaceutical aids, I actually meant more of;
Cash. Lots of it.
Speed is bought with equipment, plus the knowledge of how to use it, which can be gained through visits to the wind tunnel, coaches, bike fits.
On top of that, there’s the coaching with Matt Dixon, plus any physio, massages etc.
I’m not begrudging the guy at all, fair play to him for doing well.
I don’t think his blog tells the full story…
…much like my first 5km as an adult was under 20 minutes after five years at Uni doing next to nothing.
But it neglects to mention I competed in county athletics throughout my high school years 
about now 
He’s clearly very talented and Matt Dixon has said he has a massive natural engine.
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and here’s me still trying to break 20 minutes in my local parkrun. 20.21 so close!!!
This was before parkrun…
These were the days when nobody raced a 5km.
I don’t think Race for Life even existed then?
Oh how times change!
Kit wise, the diminishing returns on your money are big though, especially the actual bike itself. The #gainz are (as you say) made in coaching, swim videos, wind tunnel etc
Some #gainz are free though, like better recovery by putting your feet up after a long hard session (when you don’t have a young family!)
Personally I’m not a fan of swim videos. Did some with the juniors earlier in the year and it was fun for half hour especially when they were ripping each others strokes apart but I’m not sure they got much from it swim wise. In some ways it can be useful but generally in practice it is just best with just a coach poolside and doing the cold hard yards using the brain and the coach correcting and reinforcing. Traffleeets aint got time for the shit though and if swim4cash say give me £80 and I will video you and give you some drills to turn you into phelps, then the IMJ brigade will lap it up. 
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Whilst the #gainz are smaller (like your bike comment elsewhere) they are definitely there. Be it real or psychological. They be there.
Club mate just upgraded from a Canyon Ultimate SLX to a Spesh Concept Store Venge. He loves the new bike and swears it’s faster, so that’s great for him.
The bike is what, 20% of drag?
The rest is your Lardy, MAMIL arse.
A few less Pinot’s would be faster
But the guy above, his recovery between sessions must’ve been fully optimaxed (optimised and maximised)
He’s not cutting his own hedges, or cleaning the patio, is he?