All of these splits are an average of male and female triathlete times. Women who finished in the top 25 for their divisions had average bike speeds ranging from 15.99 mph for Tiare Lund to 21.63 mph for Samantha Warriner. For example, the bike split average at a race in Germany is just 5:42, while the average split for the most difficult U.K. and St. George, Utah, courses is 7:02. IRONMAN 70.3 Taiwan 2018, Photo: James Liu IRONMAN 70.3 Santa Cruz 2017 A 112-mile bicycle race is the middle segment of an Ironman triathlon. Hill Repeats. The bike portion of an Ironman race is 112 miles and can take between five and eight hours. All rights reserved. Cut-Off Times & Chip Times. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. How long does it take to finish a Half Ironman Triathlon? As a rough guide, your half-Ironman pace would likely be around 5–8 seconds per 100 slower than your 400 time for beginner to intermediate level athletes. Set Yourself Up for the Run. If you’ve trained with power, you know that the same watts can be achieved with 60 RPM, 80 RPM or 100 RPM. Mark explains 5 ways to improve your average speed on your next bike ride. © 2019 www.azcentral.com. Instead of fixating on where you stand in terms of the rankings, race according to your ability and training so you can finish strongly. But, that is highly driven by starts, stops, and turns. Or my blog about Ironman nutrition. This also gives the rider a large range of gears and pedaling rations. For age, compare the results from two age groups at the Lake Placid 2013 Ironman in which the fastest bike split in the male 25-to-29-year-old bracket was 5:06 and the fastest bike split in the 60-to-64-year-old bracket was 5:54. and Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15. Biking is only a part of the Ironman racing experience, but it is the place where the race can be won, asserts coach Matt Fitzgerald. used as a substitute for professional medical advice, Results: 1st, 3:46:39, 2:01:09 bike split (fastest) Bike course: out-and-back, flat with a few significant climbs/descents, coastal, decent road surfaces; Conditions: moderate temperature and wind . What is the average Half Ironman time? I typically ride my road bike around 18-19 MPH. (Sports Science) Aug 6th, 2015. Ironman pros post bike splits as fast as four hours and 15 seconds -- a more than 26 mph average pace, which gets all the press. Turbo sessions: I believe the turbo is one of the best ways to improve on the bike. I finished 18th in my AG. In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run 26.2 miles in 17 hours. Highly competitive and competent athletes in all divisions exist, however. In October 2009, men who completed the Ironman World Championship had average bike speeds ranging from 14.53 mph to 22.83 mph. The fastest was in 2005 by Lance Armstrong (if you count that) with an average bike speed of 25.88 miles per hour (41.65km/h). any of the products or services that are advertised on the web site. by Tom (Australia) I'm 18 and training for a half Ironman. Dozens of Ironman triathlons are raced across the world, in venues in locations including Canada, Austria, Hawaii, Idaho, Kansas, Mexico, Denmark, Australia, New York and Kentucky. Privacy Policy The faster you are, the higher the percentage you should aim for. What is the average mph bike speed for an average ironman 70.3 contender? #1. Copyright © This average includes both male and female athletes. Lanzarote, in Spain, also offers a very tough course with an average split time of 6:59. Every triathlete and cyclist wants to ride faster! No athlete has ridden under the sub 4 hour barrier for an Ironman bike. The average bike time for an Ironman also depends on your age and gender. A good structured … So in 2016 I had my second crack at IRONMAN Wales. Main set: The century ride should be done on 4 x 25-mile loops. Blog ▸ Average 70.3 Swim, Bike, and Run Finish Times from 2018 Below is a listing of the average 70.3 times for the swim, bike, and run based on age group from Ironman branded 70.3 … You must complete the swimming segment within 2 hours 20 minutes after the beginning of the race, and the bicycle segment within 10 hours 30 minutes from the beginning of the race. This is about 50 percent of your total racing time, with the swim taking an average of 1:16, or 10 percent, and the run 4:54, or 40 percent. Women had speeds from 14.5 mph to 20.74 mph. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run 26.2 miles in 17 hours. This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. It should not be More: A Breakdown of Bike Gears. This is a fairly massive difference in speed. Read more to find out what type of power he would have to produce in order to break the sub 4 hour barrier. The Average Speed of an Ironman Bike Race | Livestrong.com Women who completed this race had average bike speeds from 15.80 mph to 20.62 mph. The online non-profit resource Run Tri lists the average Ironman bike time as 6:25, or approximately 17.3 mph. Training to race an Ironman requires a lot of time on the bike. Average Ironman Finish Times, RunTri: Toughest/Easiest Ironman Bike Course: Comparing 25 Ironman Races, Guidelines for 5K, 10K, Half-Marathon & Marathon Training, Privacy Notice/Your California Privacy Rights. Below is the cycling pace chart that converts your MPHs into time for various distances from 10 miles to 112 miles (Ironman Distance). The longer you anticipate you’ll take to complete an IRONMAN, the lower your intensity should be. Ironman Power Calculator: How many watts will it take? The last part to talk about are the wheels of the bike. . advertisements are served by third party advertising companies. Granted, I … The difference between "easy" bike or a "hard" bike … Aiming for an average or above-average bike split without saving some energy for the run to come is a mistake that usually leads to a sub par performance. Terms of Use The opposite of this is for bikes built for speed and have a smaller range of gears. Follow these tips to avoid that trap and ride your best Ironman bike leg. You may wonder how more average mortals perform on the bike portion of the course so you can gauge your training and potential race-day performance. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Ironman pros post bike … I rode just under 2:30 (~22.70 mph) at Timberman a couple years back. Best Bike Training For Ironman 12th May 2014. Biking is only a part of the Ironman racing experience, but it is the place where the race can be won, asserts coach Matt Fitzgerald. The difference between a "good" swim or "bad" swim is only about two to four minutes. The average bike time for each race may differ from the overall average due to weather conditions and terrain. Research shows that Ironman bike race pace should be 65-80% of your FTP. A recent paper* published in the journal Age, comparing the top 10 men’s and women’s finishing times at Ironman Hawaii between 1983 and 2012, not only found that the athletes’ average age jumped from 26 to 35, but also that the average finishing time fell from 671 minutes to 566 minutes. Seriously, you don't need a snazzy … This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. In fact, 80-90% of your Ironman training should be at or below your target race pace. Check out my blog on Ironman bike pacing. , The answer, based on our analysis of more than 41,000 finishers in 25 Ironman triathlons: about 12 hours and 35 minutes for the average triathlete.Swim 2.4 miles in 1:16, Bike 112 miles in 6:25, and Run 26.2 miles in 4:54. Leaf Group Ltd. For example, at the South Africa 2011 Ironman, professional triathlete Marino Vanhoenacker of Belgium posted a 4:18 bike split -- the fastest of the day -- while the fastest woman was Chrissie Wellington of the USA with a split of 4:45. Lionel Sanders’ domination at 2017 IRONMAN 70.3 Oceanside was partially the result of a drastic bike position change, which allowed him to average 354 watts and still crush the half marathon in 1:14:06. Yes, that means on the downhill portions too. A bike with an easy pedal ratio will have smaller chainrings on the front and a larger ratio cassette on the back. A former print magazine editor, her insurance articles for “Resource” magazine garnered numerous awards. The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. Use of this web site constitutes acceptance of the LIVESTRONG.COM With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. To do this, you must maintain a minimum average speed of about 14 mph during the bike segment. Andrew Starykowicz’s 4:02 at Ironman Florida in 2013 remains the fastest Iron distance bike split. My average power on a road bike ride is typically around 190W tops. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. How long does it take to finish an Ironman Triathlon? The courses vary from race to race, and participants may face steep climbs, fast downhills and sharp turns. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. Men who won their divisions in the Ironman New Zealand had average bike speeds ranging from 14.09 mph for Yoshimori Hirai to 23.74 mph for Cameron Brown, as of March 2011. Trek Speed Concept full race set up, 60mm race wheels: 33.1kph – 165.5km; Related: Trek Project One Bikes Part 1: Crazy P1 2018 Trek Speed Concept up to €12,900! For this workout you'll need a heart rate monitor. You must complete the bicycle section of the race quickly enough to remain competitive in your age group, but not so quickly that you do not have the energy reserves to complete the running segment. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. Average Ironman triathlon and half-ironman 70.3 swim, bike, and run finish times compared with how ironman triathlon racing has grown since 2005. A 155-pound person burns 446 calories per hour going 16 to 19 mph. Intelligent Triathlon Training replies: To be able to achieve your target in a race … What sort of training and training speeds should I be doing to average 33-34kph for the 90km? Photo Credit: wikipedia.org Average Speed of a Gran Fondo or Century (100 miles) The average speed of a Gran Fondo or a Century is very dependant on how hilly the terrain is. Across all amateur athletes, the average Half Ironman time is 5:51:25 for Men, and 6:18:13 for Women. diagnosis or treatment. Men who completed the Ironman Canada in August 2009 had average bike speeds from 15.5 mph to 22.46 mph. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse For example, if you’re cycling at 20 MPH for a Half Ironman (56 miles), it would take you 2 hours and 48 minutes. Women post slower bike splits than men of equal caliber, and older athletes, on average, tend to be slower as well. Stephanie Crumley Hill is a childbirth educator who for more than 20 years has written professionally about pregnancy, family and a variety of health and medical topics. This workout requires that you play with the gears on your bike to figure out what gear combination allows you to keep force on the pedals 100 percent of the time. The quality of the athletes attracted to these courses can bring down or raise the average cycling time. The material appearing on LIVESTRONG.COM is for educational use only. Go back to the pool and try swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this feels. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. If you need the maximum time allowed to complete the swimming segment, you must complete the bicycle segment in 8 hours 10 minutes to remain in the competition. Wheels. Half Ironman cycling training. Copyright Policy More: How to Prep Your Bike for Race Day. 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. Alan Couzens, M.Sc. Broken down by discipline, on the Men’s side this works out to a swim time of 38:51, a bike time of 2:54:38, and a run time of 2:04:16. According to data collected and analyzed at the Ironman World Championship in 2016–2017, athletes riding Ventum models finished the bike segment an average of 18 minutes faster—with overall race times an average of 30 minutes faster—compared to athletes racing on 25 other bicycle brands with at least 20 bikes in the race. Total: 140.6 miles (225.995km) Swim: 2.4 mile swim (3.8km) Bike: 112 mile (180km) Run: 26.2 marathon (42.195km) RELATED: Difference Between Triathlon Wetsuits & Surf Wetsuits? Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. It’s that time of year – race season! IRONMAN 70.3 Taiwan 2018 IRONMAN 70.3 Taiwan 2018. This isn't just because you have to cover 112 miles, but because you have to cover 112 miles and still feel fresh enough to complete a full marathon. Here’s a deeper look at what went into this performance. Ironman Wales 2017 is 6 months away, but we like to be prepared here at WhittleFit, so today coach Lawrence talks about bike choice for the tough Ironman Wales course and the thought and effort he placed in his bike choice decision for his 2016 Ironman Wales race.. Over the 180km of an Ironman bike split the Speed Concept in full race set up is over an hour faster than the road bike with race wheels. Whereas, my average TT bike power in a race is 220W - 230W. This is true for elite riders and age-group athletes. Physically challenged participants completing this race had an average bike speed of 18.53 mph. To do this expect the perception to increase from about 80% of the bike (32km of a 40km Olympic bike distance) just to maintain the same pace. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. On a windless day with no hills your average speed should not drop by more than 0.5 mph 0.8 km ph from 20 miles of a 25 mile Olympic distance (32km) to the finish if you have paced yourself properly. Ironman race pace is relatively slow in the first place – for an age-grouper it will be towards the top of Zone 2, and even for elite athletes it will be in Zone 3 (see page 12 for a guide to training zones). 2021 Certainly not. Ironman Triathlon Distances. Put bike cadence in context. Which way of … For example, if you think you’ll take 15 or 16 hours in total, you should aim for the lowest possible end of the pace, heart rate and exertion suggestions above. In competition like the Ironman World Championship, you must complete the entire race in 17 hours. The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. She holds a Bachelor of Arts in English from the University of Georgia. The Average Athlete's Heart Rate During a Marathon, The Difference Between Running a Half-Marathon & a Full One, Ideal Body Fat Percentage for Triathletes, RunTri: How Much Time Does it Take to Finish an Ironman Triathlon? Set a blistering pace in your Ironman with these gruelling bike training drills ... Ride to effort level as opposed to trying to hold a set average speed. The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. You Don't Need a Fancy Bike... 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Mph to 22.83 mph differ from the University of Georgia competitive and competent athletes in all divisions exist however.