The Rookies Guide to the IMUK Cut-Offs
Alrite?
A week to go…..
Excited?
You should be….
It’s going to be ace…
Anyhow, to business…
Last week I posted an article ‘the Rookies Guide to the IMUK Run Circuit’
Many of you went on to send me direct messages thanking me for writing it and saying how helpful you found it to your quest.
On the back of that, I thought to myself, what else can I put together to add value to my loyal followers, many of whom are simply looking to ‘get round’ come the magical day?
The biggest thing that strikes fear into many a wannabe Ironman is the cut off times.
So lets explore that old chestnut.
Before we get cracking, a little rant (its a short one promise)
You see this website?
Its built up a bit of a cult following amongst first timers.
So I would like to use it to deliver a message.
I am going to tell you something now but I do not want you to worry yourself about it or overly concern yourself with it.
Just be aware of it.
Here is the message. (please forgive the ‘lecture’ but some might need a gentle reminder you must understand ?)
On race day, please remember where you are.
You are not at your local micky mouse sprint triathlon.
You are at Ironman.
And this means that you are ‘racing’ alongside some of the finest athletes in all the world.
Not only that but you will be racing alongside some of the finest age groupers in the world too.
Never forget, at the end of the day, Ironman is a race.
So on that basis, a huge chunk of the field will be trying to win their age group, qualify for Kona, come top of their tri club or achieve a lifetime PB.
It’s a very serious event.
Now Ironman very kindly allow your ‘average Joe’ to ‘race’ alongside such elite.
It’s one of the many priveledges that come with your golden ticket.
And, so long as you have the right attitude, 99% of those in this bracket will welcome you with open arms.
All they want from you in return is one thing.
Your respect.
Here is how you show them that respect.
You do not get into the flash and start thrashing around in circles like a one legged duck that has just seen a shark in a direct line with the buoys.
This is where the elite will swim. (and at some point they will need to overtake you)
Keep to the right of the buoys and leave this area free for the speedsters.
Do not start saying “my £500 is as good as your £500 I can swim where I want”
That would be the equivalent of hogging the fast lane of the motorway when a Ferrari comes behind you.
When you are on the bike, keep left and do not pull out without looking.
Someone might be in the process of overtaking you.
Have a quick look over your shoulder first.
You wouldn’t dream of changing lanes on the motorway without looking in your mirrors would you? (please tell me you wouldn’t)
Well its the same here.
Also, god gave you a tongue for a reason, use it to tell people what you intend to do.
Be extra vigilant when pulling in and out of fuel stations, this is the area where accidents are prone to occur, check and double check before pulling in/out.
Be very careful with your drinks bottles, make sure they are securely fastened in your drink holder at all times.
Understand that If you drop your drinks bottle on the bike, this is the equivalent of dropping a bomb on the person/people behind you.
On the run be aware that the paths in the park are somewhat narrow in places.
Do not start grouping together with your mates from the local tri club having a good old chat as you come huffing and puffing out of T2 for your first lap.
Keep left in single file.
Be aware that some of the elite will be nearing the end of their race and may need to overtake.
Always remember where you are and who your are ‘racing’ with (some of the best in the world)
And thats it.
Thats all they want you to do.
Show them a little respect and they will be the first ones to stand and applaud you over the finish line no matter what your time.
Rant over.
So lets have a chat about these cut off times.
Now, some people don’t half get their knickers in a twist about me putting stuff like this together. (Dude, seriously, why are you even here?))
“He’s only done one Ironman and his time was shit (14:45)” I hear them cry.
Lets deal with time first.
In my opinion, 16:59 is a ‘good’ time.
You see, 16:59 gets you into the 0.01% of people on the planet that get to call themselves an Ironman,
0.01%
Just think about that for a second.
It’s a pretty amazing thought right?
It’s even better when you consider that hundreds will start this race but will DNF.
Make no mistake, simply completing the event within the allowed timescales is a truly monumental achievement.
So if 16:59 is good, then 14:45 is fukin excellent as far as I am concerned.
And yes I have only done one Ironman, IMUK last year.
But here’s the thing.
I live on the bike loop.
Not only that, but whenever I go for a bike ride, I only ever do one route….
Guess what that route is?
The IMUK bike circuit (see my starava)
I adore cycling it.
Correction, I adore cycling one lap of it.
Two laps piss me off.
But I digress.
The point is, I must have ridden that bike loop well over 100 times.
I know every single twist and turn like the back of my hand.
I could recite the route to you with my eyes shut.
More importantly, I know exactly where all the cut offs are and precisely where you need to be by when.
Now do I have your attention?
Good.
So here goes.
Please note I am not giving you ‘advice’ here or telling you that you need to do things in a certain way, I am merely sharing my personal experience in the hope that it will help you on your quest.
Why am I doing this?
Because I want you to come to Bolton, relax, get your hands on the medal, have an ace time whilst you do so and tell all your mates about it who tell all their mates and before we know where we are every fucker wants to do IMUK.
The first thing to point out is that we do not hate the cut off times.
We adore them
They are what make the medal so sacred.
Lets have it right, if Ironman said ‘don’t worry about it cock finish when you can’ the event would turn into a farce.
So never hate the cut off times.
Learn to love them.
Now, this subject can get very confusing to people and there seems to be a fair bit of mis-interpretation out there.
Let me make it easy for you…
You need to put together a race plan.
I am going to share with you my race plan which is based around one thing and one thing only…
Hitting the cut off times.
All you need to do is add your projections into it and then adjust accordingly.
So…
Race starts at 6am.
Last year we all lined up in a big long line and you self seed based on your estimated swim time like you would if you was on the start line of a marathon.
This means it is all very civilised and you do not get the ‘riot’ effect of 2,500 people in the water at the same time with all hell breaking loose. (shame)
The downside is that it can take some time for all the athletes to ‘get in.’
And that is important as you will find out in a minute.
So.
I make sure that I am in the water by 6:20 am.
If I am not ‘in’ by 6:20 then I get in, simple as that.
(Please note that if 500 of you end up getting in the water with me at 6:20am and start thrashing around like one legged ducks I will be very pissed off – leave it until 6:21…thanks)
We have 1 hour 15 to complete the first lap of the swim and 2 hours 20 to complete the two laps.
My estimated swim time for the two laps is 1 hour 30.
So it is now 7:50 am.
I give myself 10 minutes in T1.
It is now 8am and the cut off to start the bike is 2 and a half hours after the last swimmer got into the flash (so somewhere between 8:30-9am)
The 14 mile ‘pre loop’ from the flash to Babylon lane takes me 1 hour. (I am one of the slowest on strava for this segment but trust me, there is a reason for this, you do not want to go stomping down this section spanking all your energy – its a very long day)
Here is a link to a recent ride of the exact 14 mile pre loop from the flash to Babylon lane (where the main circuit starts)
www.strava.com/activities/1661506948
It is now 9am.
Time to begin lap 1 of the main IMUK bike circuit and I am allowing 3 hours 30 for each 47 mile ‘loop’
Here is a link to a recent ride of the IMUK bike circuit within that time.(its the same one) www.strava.com/activities/1661506948
It is now 12:30 am and the cut off to complete lap 1 is 13:10 (top of Babylon lane)
It then takes me an hour and a half to get over to brindle which is where the second bike cut off point is.
It is now 2pm and the cut off here is 2:25pm
Based on riding a 3:30 second lap, this means I will arrive at the end of lap 2 at 4pm and the cut off is 4:20
Here is a link to a recent ride of two laps back to back within those times www.strava.com/activities/1678920773
It then takes roughly 25-30 minutes to get from the end of lap 2 over to queens park where T2 is.
This means I will arrive at T2 at 4:30 and the cut off is 4:50.
Total time for the swim + bike = 10:10 versus a cut off of 10:30.
I then have nearly 7 hours to complete the mara and the only thing I need to make sure of now is that I am starting the final lap of the run by 9:45 pm which gives me over 5 hours to run 30k and nearly 2 hours to complete the last lap.
Add your ‘predicted times’ into the above, adjust the time of day accordingly and make sure you are still within the prescribed limits.
Simple.
Cut offs?
Smashed.
One thing to note, if you get ‘ahead of time ‘ on lap 1 as I did last year, the psycological benefit is amazing as you know you can now relax but don’t push the first circuit too hard, remember you still have another lap left to do! (and then a mara) but I am sure you already know where you are at with this.
Look, can I give you some tough love?
Thanks…
If you have not already ridden the loop and therfore do not have an estimated loop time why the fuk have you not done this?
Get your arse up to Bolton and ride it this weekend or book a day holiday next week and come and do it.
There is no excuse.
Now, as you can see, my plan sails pretty close to the wind towards the end of the bike leg and in my opinion, you don’t really want to be sailing much closer to the wind than that.
I’m ok lap 1 but come lap 2 I am probably a puncture away from disaster.
Guess what I’ll be doing all next week?
Getting ace at sorting punctures….
(PS if you see me by the side of the road on race day with me bike upside down stop and help me you bastards)
I’ll see you on the circuit.?
Like this article? so will your mates – feel free to share it and don’t forget to ‘add’ me on FB where you will find my daily training log for 2018
By the way, hve you heard about this book? its nearly 500 pages crammed full of hints and tips detailing exactly how I was able to go from zero fitness to completing an Ironman triathlon and covers super sprint, sprint, olympic 70.3 & full iron distances all from a ‘first timer’ perspective – please take a moment to read the reviews on amazon www.amazon.co.uk/Secrets-Ironmen-Iron-Rookie/dp/1974002322/ref=sr_1_1?ie=UTF8&qid=1529099273&sr=8-1&keywords=iron+rookie
Are you currently training for or aspiring towards IMUK and want to come and recce the route but don’t know the circuit and need somewhere to stay? then click here www.iron-rookie.com/b-b-tours/
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