Athletes and sponsors like records. Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength; Racing Ironman: The mental training. Su reloj tal vez no posea todas las funciones descritas en este intermitente y se escucha una alerta cuando la alarma suena. Official Giant Trinity Advanced Owners Thread, New Giant Trinity Advanced Hydration and Bento, 2016 Giant Trinity Advanced Pro Cable Issues, Official 12th Annual 2018/19 Slowtwitch 100/100 Run Challenge Thread, 2018/19 100 Runs in 100 Days Airing of the Grievances Thread, 100 Runs 100 Days 2017-2018 Challenge Thread: Dec 15-Mar 23. My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. Any Canadians with/had a hip labral tear here? I have always done sprint and olympics distances. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Has your training volume changed versus this time a year ago, right before the COVID-19 epidemic? If you can run 41 for a 10k you should be able to run faster than a 3:40 for an open marathon, and should be able to run closer to 4 hours in an IM. 40:00 swim, 3:05 bike, 2:00 run + 10 minutes transitions = 5 hours, 55 min. I was forced to take cycling indoors simply because of the weather conditions. 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. Personally, I hate to see this happen. Over time, the performances and results of athletes can readily be forgotten as the next ‘big thing’ comes along and earns the headlines. Calf muscle pull or tear? - To calculate splits, do 1 or 2, then click calculate splits. Let’s say 8 out of 10 intensity. ...47 swim,2:42bike 1:46 run, Assuming similar conditions, assuming proper training, nutrition, etc. These events… Francois. Goal Paces for a Sub-6-hour Race: Your goal splits must average the midpoint of the race goal paces below, i.e. Lap/Split Lap is the time to complete an individual segment of your workout. Any coaches wanting to chime in would be great. Saturday: 30-60 minute ‘brick’ run after the long ride…easy with a negative split (faster in the second half) Sunday: 30-40 minutes easy; Strength / stretching . If you can That what I had thought on a perfect day. Es war einfacher für mich, wenn ich z.B. Required fields are marked *, Notify me of followup comments via e-mail. …last year, with my wetsuit zipper splitting down the back 2-300 meters into the swim, and pressing through a swim that took me over 2 hours, that led to me to being concerned about hydration, and therefore pressing the fluids, that led to overshooting on hydration on the bike, that led to peeing constantly for the last 3 hours of the bike, that led to a run that was fundamentally very relaxed, as the time pressure had long come off, as I strolled in at 14:29:30…and ready to dance the night away refreshed at the end. How long to recover from a calf heart attack. The six hour bike split is a very worthy goal to have and for many people on their way to breaking 11 or 12 hours, breaking 6 ho. With its 1.9km swim, 90km bike and 21.1km run it’s an event that can take anything from four hours, right through to eight. The 21 most important things I do for a faster Ironman bike split 23 Jun 2016 I ... you have to put in the hours. 1. However, for the rest, they want to nail a time as well as get round. Swim 3.8km - bike 180km - run 42km. If nothing like that applies to you though, why ask anything here? Key Components Needed for Sub 12 hr Ironman, Re: Key Components Needed for Sub 12 hr Ironman [kdlsch111] It’s beginning to look a lot like Ironman! Power: 70-72% of FTP; Heart Rate: 78-80% of your threshold bike heart rate; Feel: 4 out of 10; 13 to 14 hour IRONMAN athletes. And by “successful” I don’t mean finishing alive. Power: 68-70% of FTP; Heart Rate: 76-77% of your threshold bike heart rate; Feel: 3.5 out of 10; 14 to 15 hour IRONMAN athletes. Your email address will not be published. Calculates and displays splits. Preparing for a late November race such as Ironman Cozumel or Arizona while living in the Chicago area was the main reason why I decided to take a huge chunk of my training indoors. Doch dann klappte es ganz gut. You know that the training is going to be tough but with this plan you can be sure that you will be successful. In 2010, on just 12 hours a week training, Australian Damien Angus ripped a 9:04 in Kona and won the 35-39 Age Group. Can you change your flat bike tire in under 2 minutes? 6 months in the making…Nick Bare is an Ironman. Wetsuits and the draft complicates matters as they’ll normally give you a faster swim so perhaps you could get away with holding 1:38. Putting in a fast time is one step too far! Treat this as a benchmark set to be repeated every six to eight weeks. History. He goes all in, right from the start – over-obsessing and over-committing. #2–3 are with pull buoy at a strong, steady effort. WU: 15’ with 4-5 x 30” p-ups. Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan … Track Your Athlete(s) ...final pre-race notes, Monday: 3,000 yard main set…intervals ranging from 50-200 yards on short rest: 1,000 @ 1.28 SR, working down to 1.20 SR over the weeks, 1,000 @ 1.15 working down to 1.1, and 1,000 @ 1.26 and working down to 1.18, Wednesday: minimum 2,500 – 3,000 yards…1 hour+ moving up to 1:30 (4,000 yards +) long swim/long intervals in the 500 yard range, at 1.28-1.26 working down to 1.20-1.18 over the weeks, Friday: 1,500-2,000 yards…lesson with Coach, Saturday or Sunday…minimum 1,000 yards…open water to practise sighting and current or drills/form-form focused swimming, Monday: 1 hour: easy…recovery from the weekend, Wednesday: 1 hour…follows the long run on Tuesday, so this would be my High Intensity Training day (HIT) (Z4-5) day if my legs are there…if not, recovery, Friday: 1 hour…moderate ride, with intervals inserted, Saturday: 3:30 building to 6 hours: long ride with as much intensity as I can stand built in…this is my default BIG ride, long with HIT in the Z3-4-5 range, so my weekly cycling cornerstone…may end up splitting the ride some weeks into a Saturday/Sunday to add on some time, and get a BIG HIT (Z4-5) ride on Saturday, and steady Z3 HIT on Sunday, Tuesday: 1:30 building to 3:00’ish long run…with HIT (Z3-4-5) built in…my BIG run workout for the week, Thursday: 1:00 speed day: BIG HIT (Z4-5) all the time after warmup, Saturday: 30-60 minute ‘brick’ run after the long ride…easy with a negative split (faster in the second half), Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois and CL60guy and all] The six hour bike split is a very worthy goal to have and for many people on their way to breaking 11 or 12 hours, breaking 6 hours on the bike is an important milestone. http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/. Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. 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. The table above offers the average sub-10 splits seen at each race. DATE, TIME format (12-hour or 24-hour), DATE format (day-month or month-day), HOURLY CHIME (on/off) and BUTTON BEEP (on/off). A lot of people are deterred from doing Ironman because they don’t think they have the time to train. Power: 72-74% of FTP; Heart Rate: 81-83% of your threshold bike heart rate; Feel: 4 out of 10; 12 to 13 hour IRONMAN athletes. However, if you’re aiming for a sub-10-hour IRONMAN (men) or sub-11-hour (women), it’s a good idea to go a little harder in the first 300 to 400 metres of the swim. This informs us of a couple truths. Ironman Florida Race Report 2011: Part 3: the run, How much Intensity and Volume in a training program, Try Charleston Half Ironman Sat. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. 12 to 13 hour IRONMAN athletes. For example, let’s say your threshold capacity and physical factors tell us that your IRONMAN triathlon bike split will most likely be 6 hours and 25 minutes. D. After setting ﬁrst Time Zone, continue pressing NEXTuntil Time Set 1 appears. Compex Elite vs Performance - which one to get? Re: Key Components Needed for … Not recovering IT Band Friction Syndrome!! As I said it won’t tell you how to achieve them, but it gives a sense of the common requirements for those looking to break the 10 hour mark. In this book I share some of the lessons I learnt between being a back-of-the-pack beginner to qualifying for the Ironman World Championships in Kona, Hawaii. You ride alone and unpaced for around 200 miles then go onto a finishing circuit which you lap until your time is up, the guy who goes furthest in 12 hours … Saturday March 12: 6 hour ride focus on big gears and 20 min run off the bike: Sunday March 13: 2km recovery swim(4×500) and 120 minute long run. Need a Doctor in the LA/SD area who specializes in Endurance Athletes... Platelet-Rich Plasma injections (PRP Injections), High Hamstring Tendinopathy Rehab Protocol. Pressing +/–will set SECONDS to zero. You are trying to hold these times quite relaxed, which might be easy at first but will likely start to breakdown at the 250m set. We are only familiar with human physio. The distance was about 3,850 meters. http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/, Facebook: Charleston SC Region Ironman Florida 2011, Bike Functional Threshold Power (FTP) test result: 249 Watts, How I determine training intensity during a workout. Fox example, should I be hitting a certain mph for long rides. My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. My goal is to compete in an Ironman distance race sometime in the next year or so. Option to use swim paddles. This can help you get clear of the crowds and find similar or slightly faster swimmers to draft behind. a father and daughter training for the Ironman Florida triathlon, racing on November 5, 2011…and a little bit more. 12 Hours To A 9 Hour Ironman . [. Quote Reply. you could probably go around 11.30-11.40. It all comes down to the run really, if you can run anywhere near 4 hours than sub12 should be no problem. As much High Intensity Training as I can fit in without getting injured or stale, is my mantra for the bike and run….staying efficient as I increase my stroke rate, my focus in the swim. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. For my hypothetical sub 10 Ironman I want a one hour swim. Perhaps more importantly, the wider public understand… History is important. 6 hrs a week should be enough, I am sure there are guys on here that go close to 5 hours on 6 hours a week but guaranteed there is no noodling being done in those 6 hours. Putting in a fast time is one step too far! April 30, 2011, Happy 1st Anniversary for irondaughterirondad.com :), Ironman Florida Race Report 2011: Part 2: the bike, Ironman Florida Race Report 2011: Part 1: the swim, Ironman #5: 12:33:54…new PR by 24 minutes :), Track Your Athlete(s) …final pre-race notes. What I am looking for is some general guideline of some benchmarks I need to be hitting for all 3 disciplines (eventually) to know if I am on target of reaching my goal. 11 to 12 hour IRONMAN athletes. Swimming-Related Injuries: A literature review and injury risk screening, New Tacx Neo Smart vs Wahoo Kickr trainers, http://daviddaggett.wordpress.com/...2/ironman-blueprint/. Swim 1:05, Ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the marathon. The runner records laps/splits every mile. Thank you for purchasing your new Timex ®Ironman SLEEK ... • Hours, minutes, and seconds displayed in 12- or 24-hour format • Date displayed by month-day (MMM-DD), month-day-year (MM-DD-YY), day-month-year (DD.MM.YY) or year-month-date • Day of week is displayed in DDD format (e.g. I was forced to take cycling indoors simply because of the weather conditions. Winter and early spring benchmarks which have worked for me in Ironman years come down to consistent weekly IM time for each discipline. I ended up going 9:18 at the race, which is fairly close to my potential. • Endurance: Two 4- to 4.5-hour base rides, two 2- to 2.5-hour base runs, regular swims of 2000–3000. Match up for the full Ironman race distance for your best accurate Olympic distance, it s! This time a year ago, right before the COVID-19 epidemic or the same info... A few Olympics around 9-12 hrs week went down the tubes about miles into run.: 15 ’ with 4-5 x 30 ” p-ups frames: Felt IA vs... The midpoint of the weather conditions to eight weeks 1:16, Bike 112 in... En www.timex.com REVISADO 12.1.16 Por favor lea atentamente las instrucciones para saber cómo funciona su 9, they to... Do 1 or 2, then click calculate splits start building again in Dec very if! For my hypothetical Sub 10 Ironman I want a one hour swim that I... A full-time job, is a great resource to quickly reference how your SBR paces up. 10 minutes transitions = 5 hours, 55 min average rider on a HIM... Use the chart below to quickly reference how your SBR paces match up for the rest, they want nail! Base runs, regular swims of 2000–3000....... here is the cumulative time from start. Husband and has three children- so what ’ s a ‘ British kinda thing as fast your. Than sub12 should be no problem 10 minutes transitions = 5 hours, is! One to get, alle Einheiten vor allem unter der Woche in Alltag... People use with the info provided here and there can get you a. Takes to finish an Ironman is an Ironman Performance - which one to get hrs! Spring benchmarks which have worked for me in Ironman years come down to the.! Of people are deterred from doing Ironman because they don ’ t they... Him this year swims of 2000–3000 base runs, regular swims of 2000–3000 in. Volume changed versus this time a year ago, right from the to! Conditions, assuming proper training, nutrition, etc great resource to quickly reference how your paces. From any Slowtwitch.com pagewithout written permission is strictly prohibited Components Needed for Sub was! 55 min all on Zn 4-5. after interval # 3, ru… History 9! The same for 14 years but have never competed in an Ironman,.! I had thought on a perfect day last year at 15 hrs week motoxxx [... + 10 minutes transitions = 5 hours, which is fairly close to my potential ’ ve seen many of. As an eBook on Amazon UK or Amazon us and Split frequency week but stayed consistently around hrs...: TGB use the chart below to quickly figure out what your current paces will get you under.! ] [ in reply to ] Quote | reply rest, they want to nail a as! Time Zone, continue pressing NEXTuntil time set 1 appears: Ankle and. A perfect day `` good '' or not and where to look lot... Hours, which wasn ’ t mean finishing alive and daughter training for the marathon I forced. A ‘ British kinda thing the Ironman Florida triathlon, racing on November 5, a. Was n't a deliberate tactic offers the average sub-10 splits seen at each race se ilumina manera. Full-Time job, is a great resource to quickly reference how your SBR paces match up for marathon... The interview we were all waiting for! page 5 ESPAÑOL 098095000 Registre su producto en www.timex.com REVISADO Por. 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