You do the training.
Then do the “race” and hit the times, or not.
I fail to see where the difficulty comes in?
It’s certainly not “hard”
that’s what she said
I used to play blindside, reckon I could get back to it.
Just need a few years in the gym bench pressing 100kg.
I’ve seen what lifting weights does to your body once you stop, though…
That depends.
I replaced regular lifting with silly amounts of cardio ( lost 2? Stone) and I still look ok… I think ?!
Power to weight and max reps are still really good, can you say that on here? ( I know I should be sandbagging) but run speed/ injuries are crap!
I’ve done 5? 70.3”s but they were all on “ fast courses “
They were all under 5 hours all at 45/50 years old.
Joex needs to improve his run, on a fast course and he might get near, as Gb says, you do swim stuff I could never get near, I do hyrox type stuff I doubt you could it’s easy for you doesn’t mean it’s easy for anyone else whoever that may be.
A 4:30 70.3 is difficult/ non realistic in most peoples books
I’d like to see if I can get under 4:45 next year, got about 4-5 races either entered or going to, the local one has a slightly long bike leg and the run is largely on trail, but transition is very small compared to a big euro race.
Would need to get the swim to 35 or under and use the TT bike.
But, overtraining now and getting injured again won’t help my cause so will start picking it up from March time.
Just need to get the Snowdonia trail race out of the way!
Sub 5 at 55!
I’m miles off at the moment with my running, pretty sure my swim ( slow anyway) and bike 2:35 ish would come back once I finish this daft hyrox stuff.
I’m not killing the polar bears to get it though !
The only fast local is Deva 70.3.
There’s others in the Uk, lakesman?
Weymouth 70.3 2022:
125 out of 2061 went sub 5
45 went sub 4h45
8 went sub 4h30
2 went sub 4h15
last finisher sub 5 swam 34, bike 2h40, ran 1h35
It’s a tough bike course but was that when the swim was shortened?
think 2023 was short swim looking at results
Lakesman
The half is tough… I think … could be wrong?
It is/ was the full that was the fast course
Super Tom won the half in 4:30 ish? I think that was that race?
If he’s doing that very few on here are getting under five hours except dr Chris etc.
Be interesting to see how many go sub 5
At Bolton 70.3 next year ?
I’ll go with 5-10% off the bat, course dependent of course!
I’d be looking nearer 6 on that awful new loop.
Poet needs to enter and blast us a cheeky 4:59!
Joex avoid this one lad!
Think I’m more interested in the fitness than the time - which as you all know is highly course dependant. Maybe I should start another thread, the 10% Gainz thread 
. A 5hr 70.3 is a nice marker though. And a 2h11 olympic before that.
23 was no swim.
I think 22 has been the only year recently where the swim wasn’t shortened/cancelled.
I know he’s being tongue in cheek but Poet is right, sub5 isn’t hard IF you’ve put the training in. I don’t think many could wing it without a solid history of endurance training. For me personally I like the arbitrary 5hr mark. I like to think these days I’m always in a position where I could finish a half but to consistently finish under 5 must mean your fitness is in a good place.
I think for Joe, the gains need to be made on the run - your swim and bike are fine but run pace is slow - from memory around 2 hours for a half? I guess there’s no magic bullet here. More time needed running ‘fast’ and not plodding
My first half was sub5.
After 18months of exercising.
My 4:27 in 2019 was off six months training after doing naff all since September 2013.
So that’s all balderdash.
Ironman have big fields and therefore big transitions. Cotswolds can be <3min for T1&T2 combined, IM is going to be closer to 10min I recon.
What is the significance of 2h11 for an Oly?
I officially have a sub2 for an Olympic, but only because the swim was shortened and downstream (they took out the upstream section for fear no-one would finish such was the current). Then the run was short, it was a 2.5 laps for a measured 5k for the sprint race, but the Oly race did 4.5 laps!
So, course makes the biggest difference to time. Maybe a sub5 excluding transitions is a better marker.
I know there’s been some tongue in cheek, but I feel it’s been unfair to dismiss a performance is easy without accepting relative (or natural 
) ability.
Mr Mrs couldn’t run 2km when she could swim 1:03 for 100m backstroke. Even now after fairly dedicated running training she has a half marathon PB of 2:08.
Presumably Kipchoge would say that 3:40 pace is easy jogging, you just put one foot in front of the other…
It would reflect a ten percent performance gain for me, over my ‘21 PBs.
One calculator I was playing with suggested 180W to ride at 20mph v 230W to ride at 22mph. 10% time gain but nearly 30% more power required.
probably even worse in the drink?
180w= 5.5 full distance bike split?
About right I guess
The potential for biggest improvement I reckon is against gravity rather than against drag. ie the run. How to phrase that without it coming out wrong 
