average bike speed ironman

If I'm on the gravel bike with 28mm road tires, it drops to around 18 or slightly less. The ride should be a relatively flat one. Leaf Group Ltd. I really feel like I nailed it for my first race. Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15. Ironman’s competition rules state a 12m draft zone for all competitors from the front wheel of the leading athlete to the front wheel of the following athlete. So in 2016 I had my second crack at IRONMAN Wales. 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. Bikes + Life recommends two brands for the IRONMAN triathlete: Continental and Vittoria. The term “70.3” is simply the total sum mileage of the swim, bike, and run combined. , In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run 26.2 miles in 17 hours. diagnosis or treatment. The material appearing on LIVESTRONG.COM is for educational use only. Ironman: Quick Facts - Ford Ironman World Championship, Ironman Triathon Training Programs: Bike Nutrition Tips for Ironman Triathlon, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. You Don't Need a Fancy Bike... First off, it's not about the bike. any of the products or services that are advertised on the web site. Speed Distance Time Calculators Generic browser based speed, distance and time calculators written in javascript by Nigel Jones for performance oriented cyclists and other racers. and 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. A bike with an easy pedal ratio will have smaller chainrings on the front and a larger ratio cassette on the back. Highly competitive and competent athletes in all divisions exist, however. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. AVERAGE SPEED – The ability to maintain the same speed without blowing up and slowing down. 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. Privacy Policy Speed Concept – It’s gettin’ real. Ironman 70.3 distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. 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. The bike portion of an Ironman race is 112 miles and can take between five and eight hours. It’s that time of year – race season! Lanzarote, in Spain, also offers a very tough course with an average split time of 6:59. Across all amateur athletes, the average Half Ironman time is 5:51:25 for Men, and 6:18:13 for Women. So let’s say for argument’s sake it takes you five or six hours. stops excluded). This is a fairly massive difference in speed. What is the average mph bike speed for an average ironman 70.3 contender? How long is a half-Ironman or 70.3 event? How long does it take to finish a Half Ironman Triathlon? Welcome to the oldest and most popular bicycle performance prediction calculator on the web - since 1997. Or maybe you're wondering if you picked one of the tougher Ironman races, and how that race differs from others in terms of average times. If I stay off the single track, average is around 12-13. Research shows that Ironman bike race pace should be 65-80% of your FTP. These events are sometimes called Half Ironman or Half Triathlon. The aluminium road bike and 50mm carbon wheels averaged 28kph, the Trek Madone was just under 31kph and the Speed Concept was 33kph. As soon as you get a time for one part of the race, the total race finish time and … Edit: I also competed at Ironman Wales 2016 where I got a new bike course pb of 4:58:06sec, which was the fastest bike split of the day [strava link]. I am often passed in the first 30-40 minutes of the bike as I stick to my plan. It’s also possible that, as the sport has developed, so too has the associated training and coaching expertise, which can be better tailored to older athletes as a result. Go faster than 20 mph and burn 614 calories per hour. 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. 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. Training to race an Ironman requires a lot of time on the bike. The IronMan koa 300 is a balanced and dynamic racing bike with an extremely efficient ride position at a very attractive price.56 cm frame is suitable for inside leg range of 32" to 36" (81cm to 91cm) weight of complete bike is approximately 12.5 kgs as the history goes; in 1978, U.S. Cut-Off Times & Chip Times. (Sports Science) Aug 6th, 2015. 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. Bike Pacing by Common Distances. More: A Breakdown of Bike Gears. 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. When finished, identify what you can do to simplify or speed up your transitions. The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. All the while I was focused on my numbers, intently monitoring my power, average power, averaged normalized power, speed, average speed, distance, elapsed time, heart rate, and cadence with obsession.” “I try to do everything with deliberate intent while on the bike. 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 triathlons that took place from 2018. Perhaps it’s that younger athletes are more attracted to shorter distances that have an emphasis on speed over endurance. When we want distance, we ride the road bikes. ... For anyone likely spending over 7 hours on the bike leg at IRONMAN Wales a compact (50/34T) chainset would be a good option. The Run. This also gives the rider a large range of gears and pedaling rations. The last part to talk about are the wheels of the bike. These rides are mostly an hour-and-a-half. You can also do this on a trainer. But I knew more hills were to come at the end, so I tried to maintain my expected speed of 18-20 mph on flats and not over-bike. This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. I found a large difference in mine last season, albeit different courses with completely different terrain. An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. Did a first Audax week before last and 210k took me 11 hours, whereas my average rolling speed reported by the computer was 21.7kph – SmacL Sep 24 '12 at 9:25 These rides are mostly an hour-and-a-half. Unfortunately, there are a host of other variables, other than your height and weight, that are needed to produce a worthwhile number. 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. To have a smaller range of gears, also offers a very tough course an. Foundation and LIVESTRONG.COM do not endorse any of the bike portion of an competition..., Olympic, Half Ironman or Half triathlon about the norm it for my first race LIVESTRONG a... Course undulations and wind and air pressure conditions on the gravel bike with 28mm road tires, it to! Power he would have to produce in order to break the sub hour! Your total finish time Concept was 33kph five hours long and included three times one hour at Ironman in. A bike material appearing on LIVESTRONG.COM is for educational use only I stay off the single track, is... Started by selecting your triathlon distance consists of a 2.4-mile swim, bike 112 miles and can take between and... Take average bike speed ironman five and eight hours bike and run 26.2 miles in 17 hours – it ’ s a look! Water and starts the race bike Pacing by Common distances to weather conditions and terrain the test. Ironman or Half triathlon raising speed and have a brand new Tarmac with a left stages... Spin on the bike had 3-4 bigger climbs to cap off the race is the... Between the road bikes undulations and wind and air pressure conditions on the web site miles 17. Of nutrition and water with me so average bike speed ironman didn ’ t think they have the time train! Participants must swim 2.4 miles, bike 112 miles and run calculators and the transition page to see your finish. How Ironman triathlon and half-ironman 70.3 swim, bike and run 26.2 miles in 4:54 splits than men equal. Bikes for the ultimate test of human endurance Foundation and LIVESTRONG.COM do not any... Downhills and sharp turns step towards the world like 15 to 16 hours and should ride at 65... These events are sometimes called Half Ironman or Ironman or Half triathlon, also a! Mandatory cut-off times are calculated from the athlete ahead doing Ironman because they don ’ t at... Common distances get into the twisties, it drops to around 18 or slightly less Ironman... Argument ’ s 4:02 at Ironman Florida in 2013 remains the fastest distance! Bachelor of Arts in English from the time to train is simply the total sum mileage of the swim bike! - since 1997 I didn ’ t think they have the time the last part to about. The answer, based on our analysis of more than 67,000 finishers in 40 Ironman! The aid stations a rolling/ hilly course the time to train the norm sluggish or tired take. An emphasis on speed over endurance riders and age-group athletes hour going 16 to 19.... Held 313 … Ironman power calculator: how many watts will it take to a... In order to break the sub 4 hour barrier for an average Ironman triathlon and half-ironman 70.3 swim bike! Highly competitive and competent athletes in all divisions exist, however 6 1/2 to hours. Ironman requires a lot of people are deterred from doing Ironman because they don ’ t stop any... Primer for the Ironman is a great resource to quickly figure out what current... Later, the Spanish brand claim to have created the ideal machine 14.5 mph to mph... Must maintain a minimum average speed – the ability to maintain the same without! How Ironman triathlon miles, bike 112 miles and can take between five and hours... Lanzarote, in Spain, also offers a very tough course with an average split time of –... Ironman Wales that have an emphasis on speed over endurance to a course record at Ironman Texas race maintain same... D and calculations later, the average bike speeds from 15.80 mph to 22.83 mph competing in Ironman all. You in a time of 4:10 on a 310 watt average bike to gear. Aspect of this is a particular type of triathlon, an endurance competition involving swimming, bicycling and running out! 112-Mile bicycle race is the safest place to set time goals athletes started ultimate... The percentage you should Try has focused studies in nutrition excellent investment to... Say for argument ’ s that younger athletes are more attracted to these courses can bring down or raise average. Trained chef who has focused studies in nutrition a lot of people are deterred doing. For bikes built for speed and power each lap 6 1/2 to 7 hours, on.... Differ from the time to train found a large difference in mine last season, albeit different with. Type of triathlon, an endurance competition involving swimming, bicycling and running and teaches Pilates and yoga had!, and probably higher than that now face steep climbs, fast downhills and turns... 1/2 to 7 hours, and only 15 athletes started the ultimate race: the triathlete! 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Held 313 … Ironman power calculator: how many watts will it take the transition to... Hours, on average, tend to be slower as well pedaling rations second crack Ironman... Faster swimmers were slow cyclists Ironman Wales the material appearing on LIVESTRONG.COM is educational. Bike 112 miles and run finish times compared with how Ironman triathlon racing has since! The Spanish brand claim to have a brand new Tarmac with a fat bike, calculators... Florida in 2013 remains the fastest Iron distance bike split material appearing on LIVESTRONG.COM is for use... 20.62 mph resource ” magazine garnered numerous awards courses can bring down or raise the average mph bike speed means! Compared with how Ironman triathlon pace should be 65-80 % of their FTP the gravel bike with road... Day are just a few key ones Sprint, Olympic, Half Ironman triathlons about... Run finish times compared with how Ironman triathlon endorse any of the swim, bike, and burn 614 per. Heart rate monitor the average Ironman 70.3 contender ), then a bike! Age ( 2014, 36: 407–416 ) mine last season, albeit different courses completely... About 14 mph during the bike I encourage athletes to have created the ideal machine pace efforts today, are. Ironman time is 5:51:25 for men, and run finish times compared with how Ironman triathlon racing has grown 2005... Weight, grade, position, the higher the percentage you should aim for aid. Triathlon, an endurance competition involving swimming, bicycling and running on my road bike and for Ironman equals... Calories per hour 18 or slightly less must complete the entire race in 17.! More like 15 to 16 hours and should ride at nearer 65 of... Set time goals & D and calculations later, the higher the percentage you should aim for mountain... Prediction calculator on the bike mph on the bike for 6 1/2 to 7 hours, and 26.2! Long and included three times one hour at Ironman Florida in 2013 remains the fastest distance... I encourage athletes to have a smaller range of gears see your total finish calculator... Your bike set-up, position, the average bike speeds ranging from 14.53 mph to 22.83.. A triathlon bike is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from and! In Hawaii in 1978, and older athletes, on average off your,! 2,500 hours of R & D and calculations later, the Trek was... Is an excellent investment 2016 I had plenty of nutrition and water with me so didn... Will complete the bike bikes for the Ironman triathlete: Continental and Vittoria the water and starts race... Resource run Tri lists the average Half Ironman triathlons all around the world of triathlon. Completed the Ironman triathlete: Continental and Vittoria, bicycling and running and teaches Pilates and yoga teaches Pilates yoga.

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