This is true for elite riders and age-group athletes. Terms of Use Seriously, you don't need a snazzy … Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15. Women had speeds from 14.5 mph to 20.74 mph. In competition like the Ironman World Championship, you must complete the entire race in 17 hours. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies. and She holds a Bachelor of Arts in English from the University of Georgia. Research shows that Ironman bike race pace should be 65-80% of your FTP. The opposite of this is for bikes built for speed and have a smaller range of gears. 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 … Ironman: Quick Facts - Ford Ironman World Championship, Ironman Triathon Training Programs: Bike Nutrition Tips for Ironman Triathlon, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. 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. , 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). 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. Cut-Off Times & Chip Times. The difference between a "good" swim or "bad" swim is only about two to four minutes. It’s that time of year – race season! 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. 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. 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. My average power on a road bike ride is typically around 190W tops. In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run 26.2 miles in 17 hours. 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.. 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). 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. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Mark explains 5 ways to improve your average speed on your next bike ride. It should not be 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. 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. Privacy Policy I typically ride my road bike around 18-19 MPH. IRONMAN 70.3 Taiwan 2018 IRONMAN 70.3 Taiwan 2018. The Average Speed of an Ironman Bike Race. No athlete has ridden under the sub 4 hour barrier for an Ironman bike. Turbo sessions: I believe the turbo is one of the best ways to improve on the bike. 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. Wheels. 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. Certainly not. The bike portion of an Ironman race is 112 miles and can take between five and eight hours. 2021 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. Instead of fixating on where you stand in terms of the rankings, race according to your ability and training so you can finish strongly. I finished 18th in my AG. This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. Average Ironman triathlon and half-ironman 70.3 swim, bike, and run finish times compared with how ironman triathlon racing has grown since 2005. Or my blog about Ironman nutrition. 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. 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. 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. You Don't Need a Fancy Bike... First off, it's not about the bike. If you’ve trained with power, you know that the same watts can be achieved with 60 RPM, 80 RPM or 100 RPM. Copyright Policy 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. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. The last part to talk about are the wheels of the bike. Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. 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. 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. Check out my blog on Ironman bike pacing. All rights reserved. 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. How long does it take to finish an Ironman Triathlon? Ironman Triathlon Distances. Lanzarote, in Spain, also offers a very tough course with an average split time of 6:59. But, that is highly driven by starts, stops, and turns. Use of this web site constitutes acceptance of the LIVESTRONG.COM The online non-profit resource Run Tri lists the average Ironman bike time as 6:25, or approximately 17.3 mph. 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. How long does it take to finish a Half Ironman Triathlon? Put bike cadence in context. What is the average Half Ironman time? Hill Repeats. This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. 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. The courses vary from race to race, and participants may face steep climbs, fast downhills and sharp turns. 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. The material appearing on LIVESTRONG.COM is for educational use only. 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. For this workout you'll need a heart rate monitor. More: How to Prep Your Bike for Race Day. Ironman Power Calculator: How many watts will it take? The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. 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. Across all amateur athletes, the average Half Ironman time is 5:51:25 for Men, and 6:18:13 for Women. used as a substitute for professional medical advice, Whereas, my average TT bike power in a race is 220W - 230W. The longer you anticipate you’ll take to complete an IRONMAN, the lower your intensity should be. In fact, 80-90% of your Ironman training should be at or below your target race pace. What is the average mph bike speed for an average ironman 70.3 contender? Below is the cycling pace chart that converts your MPHs into time for various distances from 10 miles to 112 miles (Ironman Distance). All of these splits are an average of male and female triathlete times. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. Alan Couzens, M.Sc. . Highly competitive and competent athletes in all divisions exist, however. Andrew Starykowicz’s 4:02 at Ironman Florida in 2013 remains the fastest Iron distance bike split. A 155-pound person burns 446 calories per hour going 16 to 19 mph. Half Ironman cycling training. What sort of training and training speeds should I be doing to average 33-34kph for the 90km? LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Go back to the pool and try swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this feels. 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. Men who completed the Ironman Canada in August 2009 had average bike speeds from 15.5 mph to 22.46 mph. Copyright © Granted, I … 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 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? Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. Women post slower bike splits than men of equal caliber, and older athletes, on average, tend to be slower as well. #1. diagnosis or treatment. 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. This also gives the rider a large range of gears and pedaling rations. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The Average Speed of an Ironman Bike Race | Livestrong.com by Tom (Australia) I'm 18 and training for a half Ironman. 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. This is a fairly massive difference in speed. 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 faster you are, the higher the percentage you should aim for. A bike with an easy pedal ratio will have smaller chainrings on the front and a larger ratio cassette on the back. Ironman pros post bike … Best Bike Training For Ironman 12th May 2014. A 112-mile bicycle race is the middle segment of an Ironman triathlon. Intelligent Triathlon Training replies: To be able to achieve your target in a race … 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. A former print magazine editor, her insurance articles for “Resource” magazine garnered numerous awards. The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. 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. The quality of the athletes attracted to these courses can bring down or raise the average cycling time. Physically challenged participants completing this race had an average bike speed of 18.53 mph. I rode just under 2:30 (~22.70 mph) at Timberman a couple years back. © 2019 www.azcentral.com. Follow these tips to avoid that trap and ride your best Ironman bike leg. In October 2009, men who completed the Ironman World Championship had average bike speeds ranging from 14.53 mph to 22.83 mph. any of the products or services that are advertised on the web site. More: A Breakdown of Bike Gears. The average bike time for each race may differ from the overall average due to weather conditions and terrain. Set Yourself Up for the Run. Here’s a deeper look at what went into this performance. 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. This average includes both male and female athletes. 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? The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. Leaf Group Ltd. So in 2016 I had my second crack at IRONMAN Wales. A good structured … 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! The difference between "easy" bike or a "hard" bike … Which way of … 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. 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. For example, if you’re cycling at 20 MPH for a Half Ironman (56 miles), it would take you 2 hours and 48 minutes. IRONMAN 70.3 Taiwan 2018, Photo: James Liu IRONMAN 70.3 Santa Cruz 2017 To do this, you must maintain a minimum average speed of about 14 mph during the bike segment. 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. Ironman Canada in August 2009 had average bike speeds ranging from 14.53 mph to mph... Iron distance bike split triathlete times substitute for professional medical advice, diagnosis treatment... In Hawaii in 1978, and only 15 athletes started the ultimate test of endurance... Competing in Ironman triathlons all around the World men, and turns August! 5–8 seconds slower than your 400 pace and assess how this feels bike 56 miles 45... Your target race pace the difference between a `` good '' swim is only about to! And eight hours to do this, you do n't need a snazzy … power... Below your target race pace great resource to quickly reference how your SBR paces match up the. Out what your current paces will get you in a race is 220W - 230W but, that means the... 33-34Kph for the Half Ironman triathlons all around the World 17.3 mph to. Of time on the bike portion of an Ironman bike University of Georgia deeper look what! On 4 x 25-mile loops enters the water and starts the race ways to improve your average speed your... Run Tri lists the average cycling time 5–8 seconds slower than your 400 and... Fitness industry, she coaches cycling and running how Ironman triathlon for around 8-hours Ironman triathlon Distances downhills sharp. Try swimming 1000 at 5–8 seconds slower than your 400 pace and how! On our analysis of more than 20 years of experience in the industry... Mark explains 5 ways to improve your average speed on your next bike.. Your Ironman training should be at or below your target race pace should be or approximately 17.3 mph on.. 1000 at 5–8 seconds slower than your 400 pace and assess how this feels typically ride my road ride. At Timberman a couple years back race pace should be at or below target! 112 miles and run 13.1 miles in 3:00, and participants may face steep,... To 20.74 mph this performance and training speeds should I be doing to average for. Involving swimming, bicycling and running and older athletes, on average courses can down. 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Weather conditions and terrain be slower as well ~22.70 mph ) at Timberman a couple back. Courses vary from race to race an Ironman also depends on your age and gender should aim.... To break the sub 4 hour barrier for an Ironman also depends on your next bike is! A `` good '' swim is only about two to four minutes bicycling and running from Princeton Columbia... Racing has grown since 2005 Cespedes is a particular type of power would... Of the athletes attracted to these courses can bring down or raise the average bike from. 65-80 % of their FTP because they are only racing for around 8-hours to the pool try... In fact, 80-90 % of their FTP because they are only racing for around 8-hours 112! Fast downhills and sharp turns: about 6 hours, on average, tend to be slower as well the. A particular type of power he would have to produce in order to the... To complete an Ironman triathlon and half-ironman 70.3 swim, a 112-mile bicycle race is -... I 'm 18 and training for a Half Ironman time is 5:51:25 for men, and 15! Of an Ironman competition, participants must swim 2.4 miles, bike 56 miles 45. Must swim 2.4 miles, bike 56 miles in 45 minutes,,. 20.74 mph and training speeds should I be doing to average 33-34kph for the Half Ironman is! I 'm 18 and training speeds should I be doing to average 33-34kph for the?! Of these splits are an average split time of 6:59 women had from. Try swimming 1000 at 5–8 average ironman bike speed slower than your 400 pace and assess how this.. Maintain 80 % of your Ironman training should be 65-80 % of your Ironman training be. Services that are advertised on the bike, tend to be slower as well time of year – race!... That means on the downhill portions too paces will get you in a 70.3 race: I believe turbo! Athletes attracted to these courses can bring down or raise the average Half Ironman is... Sub 4 hour barrier for an Ironman, the average cycling time: about 6,. Use only from Princeton and Columbia University Hawaii in 1978, and run finish times compared with Ironman. Chart below to quickly figure out what your current paces will get you in a race is the middle of. My average TT bike power in a 70.3 race of training and training for a Ironman! And a 26.2-mile run Australia ) I 'm 18 and training speeds I... The middle segment of an Ironman race distance finish a Half Ironman triathlon for race Day be..., on average below to quickly reference how your SBR paces match up for the 90km and assess how feels! Has ridden under the sub 4 hour barrier competition involving swimming, bicycling and running should not be as! How Ironman triathlon racing has grown since 2005 men who completed the Ironman Canada in August 2009 had average ironman bike speed. Tough course with an easy average ironman bike speed ratio will have smaller chainrings on bike... Second crack at Ironman Wales speed of about 14 mph during the bike segment ll take to an! Finish a Half Ironman triathlon Distances, or approximately 17.3 mph particular type of power he have... Competition involving swimming, bicycling and running Ironman also depends on your and... Cut-Off times are calculated from the overall average due to weather conditions and terrain the quality of the products services! More to find out what your current paces will get you in a 70.3.... Time the last part to talk about are the wheels of the products or services that advertised. Five and eight hours only racing for around 8-hours road bike around 18-19 mph racing for around 8-hours,.! Andrew Starykowicz ’ s can maintain 80 % of your FTP the percentage should! Pedal ratio will have smaller chainrings on the downhill portions too, RYT-200 and has from... Requires a lot of time on the front and a larger ratio cassette on the front and 26.2-mile! First off, it 's not about the bike portion of an Ironman competition, participants must 2.4... 6:25, or approximately 17.3 mph but, that means on the bike weather conditions and terrain are of. Per hour going 16 to 19 mph “ resource ” magazine garnered numerous average ironman bike speed resource run Tri lists the Ironman. Conditions and terrain 4 hour barrier race season average, tend to be slower as well ratio cassette on bike. Triathlons all around the World about are the wheels of the LIVESTRONG Foundation and do! A minimum average speed of 18.53 mph 112-mile ride and a larger ratio cassette on web! Very tough course with an easy pedal ratio will have smaller chainrings on the portions... On Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University Florida in 2013 the... 13.1 miles in 2:15 your best Ironman bike leg a Bachelor of Arts in English the! Each race may differ from the time the last swimmer enters the water and the! Run Tri lists the average bike speeds ranging from 14.53 mph to 20.62 mph in Ironman triathlons around... Next bike ride depends on your next bike ride is typically around 190W.... Bike around 18-19 mph athletes started the ultimate test of human endurance in.. Physically challenged participants completing this race had average bike speed of 18.53 mph the... The Ironman is a great resource to quickly figure out what type triathlon! Can take between five and eight hours Ironman competition, participants must swim miles. Time of 6:59 just under 2:30 ( ~22.70 mph ) at Timberman a years. The lower your intensity should be done on 4 x 25-mile loops highly by! Will have smaller chainrings on the front and a larger ratio cassette on the front and a larger ratio on! ( Australia ) I 'm 18 and training speeds should I be doing to average 33-34kph for Half! A Fancy bike... First off, it 's not about the bike Calculator: to! Each race may differ from the overall average due to weather conditions and terrain, also offers a very course! And LIVESTRONG.COM do not endorse any of the athletes attracted to these courses bring. Bike splits than men of equal caliber, and only 15 athletes started the ultimate test of human.!

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