They also took skinfold measurements to determine body fat percentages. (Sports Science) Aug 6th, 2015. And the more fit you become for the bike, the more you can hold back, still produce a fast split and be left with fresh enough legs for a good run. For example, one study compared the height, weight, and percent body fat data of accomplished Ironman triathletes with those of elite athletes from the sports of … May 13, 2017 - Half Ironman training is very specific and needs to be suitably tailored. Home; About. If this year’s IRONMAN 70.3 World Championships are any indicator, IRONMAN Kona could have some serious fireworks. Rachel Qualifies for the Ironman World Championships in Kona, Hawaii! However, a 2010 study had a closer look at this question(4). Predicting Your Ironman Marathon Time After Swim and Bike are Completed You're entering the transition area of an ironman triathlon, after finishing the swim and bike legs of the race. (You can use our marathon calculator to estimate the split times to achieve your target time.) When the data was analysed, the researchers were able to produce a formula to predict long-course race times (all times in mins): Ironman time prediction = 186.3 + 1.595 × (PB for Olympic-distance triathlon) + 1.318 × (PB for marathon). You are also able to upload your own custom distances. The study above indicates that either marathon or Olympic distance triathlon PBs could be useful for predicting your Ironman time. Also, average speed in running during training, was related, though less strongly so. Over the course of a decade of coaching Ironman athletes, I've accumulated a lot of race files from each of the major events. Fortunately, the IM swim is a tiny part of the race and the potential time loss from a mediocre vs great swim is fairly small. If you can swim 3.8 in 1 hour. Of course, while this is all very interesting, these studies didn’t answer the question of how a novice triathlete might be able to better predict his or her race time – only whether their particular physical characteristics were likely to endow them with the potential to turn in a good time. That gives a total time of 6 hours. He had estimated that a 4:30 might require a 300 watt average but his Best Bike Split power plan showed he could average 279 watts and ride a 4:28. About Us & FAQs; My Story; Coaches; Videos; Reviews; Jobs; Training Plans. My I 9:51:58 was consisted of 61 min swim 5:00:00 bike and 3:43 marathon. And double your half ironman time and add about 30 minutes. 70.3 triathlon is many triathlete’s favourite distance. Either way, I have some safe and boring predictions and a few bold predictions. ‎Tri Times helps you determine your total race time for any distance Triathlon, from Sprint to Ironman. For example, one study compared the height, weight, and percent body fat data of accomplished Ironman triathletes with those of elite athletes from the sports of swimming, cycling, and running(1). A large part of that comes down to … speed. Navigate the swim, bike, run calculators and the transition page to see your total finish time. Time trial pacing: should you be a steady Eddie... Race pacing: it’s time to think about efficiency, Effort and recovery: a better approach to race pacing. I averaged less than 2 hours of swimming each week and typically swam 2-3 times a week. Jun 22, 04 3:32 Remember that Ironman prediction science is imprecise; while these guidelines can give you a rough idea of the time you might achieve, be prepared for the fact it might take longer; Don’t rely on previous good performances in the marathon or Olympic distance triathlon to get you through an Ironman – you still need to train for an Ironman to get through an Ironman. Source: RunTri.com In an effort to put that data to good use, I've started to compile them into a database of power, speed, athlete details and divisional rank for the various courses. This data, along with the personal best times for an Olympic distance triathlon and a marathon run, were also gathered. You are also able to upload your own custom distances. hrs. Eating right – not wrong – for long-term well being, Music and performance: please yourself for better training. ... 1/2 ironman time - predictor to full ironman time [neilchanter] [ In reply to] Quote | Reply. Bike predictor sets. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. Brain and pacing: why ignoring the clock might be... Research review: Stretch your horizons for injury prevention, Research Review: Attacking strength from all angles. With this year’s Ironman World Championship just days away, 220 columnist Tim Heming looks at five British pros on the start list worth keeping an eye on You are also able to upload your own custom distances. The equation that was developed for predicting your Ironman finish time based on Olympic distance triathlon and marathon finish times was: Iron Distance Finish Time (mins) = 152.1 + [1.332 x (Marathon PB)] + [1.964 x (Olympic Distance PB)] By entering a known finish time over a set distance these will calculate a prospective finish time for a variety of distance races one of favourites for the marathon was quoted by the late great Frank Horwill from Serpentine AC who stated that if you take you 10km time, multiply it by 5 and then subtract 10 minutes you will get your predicted marathon time. You are also able to upload your own custom distances. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race : Total : Comments/Questions? Having just come out of transition 1 through a crowd of cheering spectators you will feel fresh for your Ironman bike leg. (Sports Science) Aug 6th, 2015. This somewhat surprised the researchers because they had expected that (in line with previous studies) body fat %, cycling volume, and personal best time in an Olympic distance triathlon would be most related to the Ironman race times. Of these, the most important and the best predictor of success is your long ride. The Ironmate Swim Time Prediction chart allows you to predict your triathlon swim time simply from your 25m swim time. secs. The physiological demands of an Ironman triathlon has always fascinated sports scientists, and this explains why there have been a number of studies into what makes a good Ironman triathlete and what characteristics in a given triathlete help predict a fast Ironman time. For example, if your Olympic-distance bike time for a rolling course is 1:20 or roughly 1.3 hours, adding 13 percent (1.3 hours x 1.13) results in 1.47 hours. Bike Calculator. Add 13 percent to your current Olympic-distance bike time because 28 miles (half the distance of a half-Ironman bike ride) is roughly 13 percent longer than an Olympic distance event. Tri Times helps you determine your total race time for any distance Triathlon, from Sprint to Ironman. Here goes: Men: 1. It’s that time of year – race season! For the first time in it’s history, the IRONMAN 70.3 World Championships will be held outside of North America. It indicated that the physiques of these triathletes were most likely to be similar to that of elite cyclists. The estimated race time is based on an open water swim with a wetsuit. Read this review and sign up to receive Open Navigate the swim, bike, run calculators and the transition page to see your total finish time. The High-Tech Advantage: Pro TJ Tollakson used Best Bike Split to predict his time for Ironman Mont Tremblant. At right are three variations of a set that you will choose from based on your estimated goal bike time. Based on RunTri’s analysis of more than 67,000 finishers in 40 Half Ironman triathlons, the average timings for the IRONMAN 70.3 are 45 minutes for Swim (1.9km), 3 hours for Bike (90km), and 2 hrs 15 mins for the Run (21.1km). Based on RunTri’s analysis of more than 67,000 finishers in 40 Half Ironman triathlons, the average timings for the IRONMAN 70.3 are 45 minutes for Swim (1.9km), 3 hours for Bike (90km), and 2 hrs 15 mins for the Run (21.1km). I know for me the 1/2 marathon PR + 5-7 minutes formula has been a very accurate predictor of my 1/2 IM runs. Source: RunTri.com NOTE: Estimated transitions added to total time based on split lengths + Bike wattage is the approximate average wattage this athlete should maintain for their race given their speed potential and critical volume ratio MORE, in Endurance psychology, Training structure and planning, Richard Lovett considers how your state of mind can play a major role in determining your ideal pacing strategy MORE, in Endurance injuries and health, Muscles and tendons, Overuse injuries, Techniques, Training structure and planning, Newly published research on the effects of a targeted long-term stretching program for injury prevention makes for interesting reading MORE, in High intensity training, Strength, conditioning and flexibility, Training structure and planning, New research suggests that when maximizing strength is your priority, variety in your resistance training is key MORE, in Electronics and software, Psychological aides, Training structure and planning, Feedback during competition is useful for maximizing performance, but can you can have too much of a good thing? With 26.2 miles to run, and typically with wobbly legs after riding 112 miles on the bike, as you're changing into running shoes, it's natural to wonder: how long is it going to take me to run the marathon? I know that completing an Ironman—swimming 2.4 miles, riding 112, and running a marathon—is a lifetime goal of hardcore endurance athletes, not a nonchalant act of whimsy just to fill a Saturday. Many triathletes relish this challenge; it’s not just the buzz of overcoming adversity, it’s also great for putting the trivial hassles of daily life firmly into perspective! My first half was 5.22 (very tough bike course followed by a blow up on the run) and then my first IM was 10.41. When all significant variables after bivariate analysis were included in a regression model, personal best time in a Triple Iron triathlon (p < 0.0001) remained the single predictor variable. Tri Times helps you determine your total race time for any distance Triathlon, from Sprint to Ironman Peak Performance helps dedicated endurance athletes improve their performance. Simply put in your swim, bike & Run speeds plu… I am wondering what the rule of thumb is for determining your IM run goal (assuming you have a good bike and all goes according to plan on race day). Considering prep-time, swimming is very time consuming Driving to the pool, showering, finding a lane, driving home, etc. If you have a plan that is well executed, it will allow […] At right are three variations of a set that you will choose from based on your estimated goal bike time. 0:04:00. They set out to assess whether physical characteristics, training, or pre race experience were related to performance in age group male Ironman triathletes and measured the results at Ironman Switzerland. Race Week - Pre-Race Patrick Lange; He is an uber runner and thats where it is always won on the Big Island 2. If you are looking to estimate your finish time for a run race there are a number of online predictors and you could do a lot worse than to start with those. These tips come from my own accumulated experience as a long-time age-grouper turned pro and Ironman Champion competing in 50+ 70.3s. As soon as you get a time for one part of the race, … 70.3 triathlon is many triathlete’s favourite distance. for various other distances. The following graphic can be used to get a sense of how long the bike portion of different race distances compares. May 15, 2017 - Half Ironman training is very specific and needs to be suitably tailored. Robert. In the Ironman race the running distance of 42.2km/26.2mi is equal to full marathon and it the half-ironmann the running distance of 21.1km/13.1mi is equal to half marathon. Page 2 of 14 - Kona Ironman 2018 Predictions - posted in Multisport: I predict Till Schenk will be commentating... Jump to content. For many athletes, the ‘hay is in the barn’ and the emphasis has shifted from building fitness to getting the most possible race day speed from the fitness that you have been able to build. So, it is conceivable that in good conditions he would be able to push 296 for an extra 8 min at Kona and grab that record as well. MORE, Using lessons from the world of competitive swimming, Andrew Sheaff explains how all sportsmen and women can work with their body clock – not against it – for maximum competition performance MORE, in Endurance health and lifestyle, Endurance injuries and health, Immunity, Training structure and planning, SPB looks at new research suggesting COVID-19 restrictions on training and competing could have significant implications for athletes going into 2021 MORE, "AN INVALUABLE SOURCE OF CUTTING EDGE INFORMATION", The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health MORE, The latest triathlon research and best practice findings, covering improving technique, strength and conditioning, and endurance nutrition, The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health. Best Bike Split IRONMAN Kona Predictions. 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