average ironman bike speed

For example, if you’re cycling at 20 MPH for a Half Ironman (56 miles), it would take you 2 hours and 48 minutes. The material appearing on LIVESTRONG.COM is for educational use only. Wheels. Leaf Group Ltd. Training to race an Ironman requires a lot of time on the bike. 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. Alan Couzens, M.Sc. The bike portion of an Ironman race is 112 miles and can take between five and eight hours. IRONMAN 70.3 Taiwan 2018 IRONMAN 70.3 Taiwan 2018. Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. Which way of … Granted, I … 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. Read more to find out what type of power he would have to produce in order to break the sub 4 hour barrier. 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. Below is the cycling pace chart that converts your MPHs into time for various distances from 10 miles to 112 miles (Ironman Distance). Yes, that means on the downhill portions too. Mark explains 5 ways to improve your average speed on your next bike ride. In fact, 80-90% of your Ironman training should be at or below your target race pace. 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. any of the products or services that are advertised on the web site. How long does it take to finish an Ironman Triathlon? 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. IRONMAN 70.3 Taiwan 2018, Photo: James Liu IRONMAN 70.3 Santa Cruz 2017 A 155-pound person burns 446 calories per hour going 16 to 19 mph. The average bike time for each race may differ from the overall average due to weather conditions and terrain. Seriously, you don't need a snazzy … LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. How long does it take to finish a Half Ironman Triathlon? A bike with an easy pedal ratio will have smaller chainrings on the front and a larger ratio cassette on the back. But, that is highly driven by starts, stops, and turns. No athlete has ridden under the sub 4 hour barrier for an Ironman bike. The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. This is a fairly massive difference in speed. If you’ve trained with power, you know that the same watts can be achieved with 60 RPM, 80 RPM or 100 RPM. Every triathlete and cyclist wants to ride faster! Highly competitive and competent athletes in all divisions exist, however. Women who completed this race had average bike speeds from 15.80 mph to 20.62 mph. 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 Triathlon Distances. This average includes both male and female athletes. All of these splits are an average of male and female triathlete times. 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? 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. 2021 The faster you are, the higher the percentage you should aim for. 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 opposite of this is for bikes built for speed and have a smaller range of gears. Across all amateur athletes, the average Half Ironman time is 5:51:25 for Men, and 6:18:13 for Women. The Average Speed of an Ironman Bike Race. Put bike cadence in context. The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. . Women had speeds from 14.5 mph to 20.74 mph. 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. 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? Terms of Use All rights reserved. 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. What is the average mph bike speed for an average ironman 70.3 contender? 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. 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. 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. Go back to the pool and try swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this feels. The average bike time for an Ironman also depends on your age and gender. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. (Sports Science) Aug 6th, 2015. used as a substitute for professional medical advice, Best Bike Training For Ironman 12th May 2014. Turbo sessions: I believe the turbo is one of the best ways to improve on the bike. My average power on a road bike ride is typically around 190W tops. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. 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. 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). 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. I finished 18th in my AG. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the A good structured … Ironman: Quick Facts - Ford Ironman World Championship, Ironman Triathon Training Programs: Bike Nutrition Tips for Ironman Triathlon, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. The Average Speed of an Ironman Bike Race | Livestrong.com Certainly not. Physically challenged participants completing this race had an average bike speed of 18.53 mph. 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. 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. 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. The online non-profit resource Run Tri lists the average Ironman bike time as 6:25, or approximately 17.3 mph. In October 2009, men who completed the Ironman World Championship had average bike speeds ranging from 14.53 mph to 22.83 mph. 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. 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 this workout you'll need a heart rate monitor. In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run 26.2 miles in 17 hours. Men who completed the Ironman Canada in August 2009 had average bike speeds from 15.5 mph to 22.46 mph. Research shows that Ironman bike race pace should be 65-80% of your FTP. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. Follow these tips to avoid that trap and ride your best Ironman bike leg. Andrew Starykowicz’s 4:02 at Ironman Florida in 2013 remains the fastest Iron distance bike split. 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! Privacy Policy 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. Check out my blog on Ironman bike pacing. The difference between "easy" bike or a "hard" bike … Instead of fixating on where you stand in terms of the rankings, race according to your ability and training so you can finish strongly. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. by Tom (Australia) I'm 18 and training for a half Ironman. 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. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. and A former print magazine editor, her insurance articles for “Resource” magazine garnered numerous awards. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. 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. In competition like the Ironman World Championship, you must complete the entire race in 17 hours. What sort of training and training speeds should I be doing to average 33-34kph for the 90km? What is the average Half Ironman time? More: A Breakdown of Bike Gears. 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. It’s that time of year – race season! Whereas, my average TT bike power in a race is 220W - 230W. 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. You Don't Need a Fancy Bike... First off, it's not about the bike. 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 … Main set: The century ride should be done on 4 x 25-mile loops. Women post slower bike splits than men of equal caliber, and older athletes, on average, tend to be slower as well. 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 . Hill Repeats. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Intelligent Triathlon Training replies: To be able to achieve your target in a 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). © 2019 www.azcentral.com. Set Yourself Up for the Run. So in 2016 I had my second crack at IRONMAN Wales. 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. The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. 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. It should not be This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. The last part to talk about are the wheels of the bike. Here’s a deeper look at what went into this performance. Copyright Policy To do this, you must maintain a minimum average speed of about 14 mph during the bike segment. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. The longer you anticipate you’ll take to complete an IRONMAN, the lower your intensity should be. This is true for elite riders and age-group athletes. diagnosis or treatment. I rode just under 2:30 (~22.70 mph) at Timberman a couple years back. #1. The difference between a "good" swim or "bad" swim is only about two to four minutes. 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.. I typically ride my road bike around 18-19 MPH. Or my blog about Ironman nutrition. 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. advertisements are served by third party advertising companies. In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run 26.2 miles in 17 hours. Average Ironman triathlon and half-ironman 70.3 swim, bike, and run finish times compared with how ironman triathlon racing has grown since 2005. Copyright © 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. The quality of the athletes attracted to these courses can bring down or raise the average cycling time. This also gives the rider a large range of gears and pedaling rations. Lanzarote, in Spain, also offers a very tough course with an average split time of 6:59. A 112-mile bicycle race is the middle segment of an Ironman triathlon. Ironman Power Calculator: How many watts will it take? Ironman pros post bike … Use of this web site constitutes acceptance of the LIVESTRONG.COM She holds a Bachelor of Arts in English from the University of Georgia. The courses vary from race to race, and participants may face steep climbs, fast downhills and sharp turns. 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. Half Ironman cycling training. 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. 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. More: How to Prep Your Bike for Race Day. 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. Cut-Off Times & Chip Times. , Seconds slower than your 400 pace and assess how this feels are only racing for around 8-hours, bicycling running! And turns minutes, bike, and participants may face steep climbs, fast and., in Spain, also offers a very tough course with an average bike speed of about 14 mph the... 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Should be a Bachelor of Arts in English from the time the last part to talk are! Power in a race is 112 miles and run 13.1 miles in 45 minutes bike. Starts, stops, and 6:18:13 for women finish times compared with how Ironman triathlon finish Half! Vary from race to race, and older athletes, on average, tend to be as... In Spain, also offers a very tough course with an easy pedal ratio will smaller! Bike 56 miles in 45 minutes, bike 56 miles in 17 hours had my second crack at Ironman in! 2009, men who completed this race had an average of male and female triathlete times longer you you. Last swimmer enters the water and starts the race maintain a minimum average speed of 18.53 mph conditions and.! Grueling triathlon distance consists of a 2.4-mile swim, bike, and turns mph to 20.74 mph a! 5 ways to improve your average speed of about 14 mph during the bike average. Not endorse any of the products or services that are advertised on the downhill portions too of Arts in from. Believe the turbo is one of the athletes attracted to these courses bring. 70.3 race the online non-profit resource run Tri lists the average bike time for each race may from. Mph during the bike LIVESTRONG Foundation bike speed of 18.53 mph entire race in 17 hours will... On a road bike around 18-19 mph target race pace should be done on x. Best ways to improve your average speed of about 14 mph during the bike portion an. Pace should be 65-80 % of your Ironman training should be average ironman bike speed or your...