5K 10K 15K 20K. Riding in bursts, ranging from easy to hard - without realising. Hopefully you’ll also find it useful in terms of identifying likely bike split/time on course for unfamiliar races. Riding too hard will make it much harder to run afterwards. Imperial. Quickly figure out what your current training paces will get you in a 140.6 race. I’ve worked with power as my primary means of pacing since late 2006 and used heart rate as a fall back. Your Ironman run pace will be at the slower end of your Zone 2 or even into your Zone 1 pace. Select your race distance (Sprint, Olympic, Half Ironman, Ironman) 3. An additional benefit of performing this sort of 'real world' trial and error testing is that you will get a good honest assessment of how aerodynamic your 'every day' position is. :-). The percent of power threshold that someone should plan on pacing the bike leg of any long-distance race is different based mainly on experience. The Average Speed of an Ironman Bike Race. IRONMAN Bike Pace Guide. Using a power meter in an Ironman triathlon is almost like cheating. Once you have your average heart rate for the respective tests, work with your coach (or find an online heart rate calculator or chart.) the CdA estimation model & equipment testing of Bassett et al. (1999). Inevitable you’ll experience some fatigue, but with correct pacing there should be minimal negative impact. Choose your paces for the swim, bike, and run along with the expected times you’ll take for your T1 and T2. Not ready to purchase? Convert Distances. Ironman Bike Split Calculator Alan Couzens, MS (Sports Science) Nov 5th, 2014. So in 2016 I had my second crack at IRONMAN Wales. Ironman is about being as fast and efficient as you can within conservative intensity zones. As with the pace calculator, enter two parameters and it will calculate the third. For my Half-Ironman distance athletes I like to see them be between 80-85% of their threshold, and for Full distance 68-78% of threshold with beginners being around the lower end of the range. How Much Time Does it Take to Finish an Ironman? Ironman Austria 2007. But how applicable is it to the real world? Try to avoid these 3 common mistakes. Don't get your speed from your most Boardman-esque impression on a flat road or velo. Determine what your pace was for your training run around the neighborhood or track. For the bike and the run, I like to use a 30-minute threshold test to set the heart rate zones for the bike and run. In a windtunnel, an athlete can bury their head (to the point that they can’t see) and can close off the hip position to the point that they lose all efficiency, in order to generate a really impressive CdA! Then enter either the pace/speed or the target time for each individual race. Key to swim groups, based on 400m time: Intermediate swimmers - 400m slower than 8 mins Advanced swimmers - 400m between 6 mins to 8 mins Expert swimmers - 400m faster than 6 minutes - - - Warm-up: (All swimmers) 3 x 75m EASY (CSS + 12s), alternate 25s as front crawl / back stroke - - - Main Set 1 (All swimmers) : 2 x 50 on 15s rest - EASY (CSS + 12s), long stroke 2 … IRONMAN 70.3 Bike. The calculator will go to work to give you an estimated power output for the course, along with an estimated TSS (in red if it exceeds the generally recommended max TSS for an Ironman split in which an athlete typically runs well off the bike). The mid point of the scale will correspond with trunk angles of ~30 degrees (average 'mid-pack' age-group aero), while the far end would be a very relaxed, upright 45-60 deg, i.e. Distances. For instance if you are able to swim the 2.4 miles in 2:30 … Bike & run workouts have been designed as structured sessions to ensure compatibility with Garmin, Zwift etc. Ironman Power Calculator: How many watts will it take? Hopefully by the time we reach that final lead in to the race, the coach & athlete will have a fair idea of a likely range of power output on race day. I'd like to convert: miles km yds m: to: miles km yds m: Result: Calculate Pace and Speed based on Distance and Time. Mileages. When it comes to the realities of Ironman racing, best case scenario 'guesstimates' don’t cut it. As a general guideline, if we compare the frontal area number produced by the calculator to actual trunk angle testing performed by Heil (2001), the 'aggressive' end of the slider will correspond with a trunk angle (line from trochanter to acromion) in the 0-15 degrees range (a typical track position or an aggressive elite tri position). Speed and pace on the bike is heavily course and condition dependent though. The longer you spend above your ideal Ironman bike pace the more challenging the run becomes. However, tying this number in to the speed that the athlete can expect for that power is a little more complicated. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. You can use the speed calculator to figure out how fast you'll have to be on the bike to achieve your goal times. The bulk of Ironman competitors will be travelling to their race destination and won’t have the luxury of training (and benchmarking speed vs power) on the actual race course. Pace Calculator Enter a race distance and a race pace, then hit the “Time” button to calculate … For example if you want to swim 1000m in 15 minutes your pace would be 1:30 for each 100 Meters or 4Km per hour or 1:22 for each 100 yards or 2.5 Miles per hour Speed can be selected in mph or kph. Ironman. You can test your threshold running pace like this. Units. The software will keep track of what you have done each day. I’ll keep adding to this over time but for now, if your race isn’t listed, I’d recommend getting elevation data from Garmin Connect or Strava (not mapmyride which notoriously underestimates elevation) & likely wind data from a source like Accuweather or Weatherspark and plugging it in manually. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. It’s that time of year – race season! (Sports Science) Aug 6th, 2015. If you can bike 112 miles at 17 mph you will complete the bike portion in 6 hours and 33 minutes. • Bike = 25 miles • Run = 7 miles "Computrainer Ergometer Input" = 20 min wattage test is based on a Computrainer Ergometer "Computrainer Ergometer Output" = all wattage outputs will be based on a Computrainer Ergometer; The calculator is currently calibrated to give an individual's "best scenario" race time on an average course. Expect your full ironman swim to be about 5 minutes less than double your half ironman swim. Go to the trouble of actually weighing your loaded bike (don’t go by what your salesman told you when he was selling you the thing! RELATED: Kelly Williamson’s Five Tips For Half-Ironman Bike Speed. In other words, don't take your favorite static shot of your trunk angle from your 'in the bike shop' fit session and work back. Riding too hard will make your run much tougher than it should be (it will already tough enough!). a typical hoods position or a very slack tri position (for someone limited by mobility or a 'spare tire' :-). I’ve worked with power as my primary means of pacing since late 2006 and used heart rate as a fall back. It’s that time of year – race season! Finally, enter a goal race time and click calculate…. It also converts from miles to kilometers, yards to meters, mph to km/hr and min/km to min/mile. TriCalc3 - The Triathlon Calculator This free online tool will calculate swim pace, bike speed and running pace. Double your bike split and add 15 minutes. I’ve produced a few heart rate and power/pace graphs from my previous races to help illustrate some of these points. Stress Calculator; Swim Time Predictor; Triathlon swim bike run pace guide for all distances from a sprint triathlon; Galleries; newsletter; About Mark Kleanthous sporting profile. Ironman pros post bike … Bike sessions are built using power (for power meter users) & heart rate (for non-power meter users), and run sessions utilise pace as the primary metric. The bike section of triathlon calculator lets you enter your speed, distance and time. Do the math or use a pace calculator. It will email you the next day's workout every evening. The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. There are several ways to pace yourself, including heart rate, pace and RPE. And double your half ironman time and add about 30 minutes. You’re looking to keep perceived exertion, heart rate and power quite controlled. It estimates the power requirement for a given course based upon the size, weight & position of the cyclist, the various equipment used along with the particular course specific combination of ‘resistance factors’ that make up that course, i.e. latest Ironman and Triathlon news and Coaching advice from Ironmate Mark at ironmate.co.uk Swim Performance Your swim performance is generally measured in time as opposed to speed or pace so simply find your time to complete 25 or 100 meters (at the appropriate pace for … Your IRONMAN run pace is at the lower end of Zone 2 or even into your Zone 1 pace. Get the numbers from a long race-specific ride over race specific terrain. 5 Miles 10 Miles 15 Miles 20 Miles. This free pace calculator computes pace, time, and distance, given values for two of the variables. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). Hit the Pace/Time button to compute your finish time based on your pace. Start by collecting your own sweat data. Therefore, your IRONMAN swim should be done at a nice steady pace*. Also, you also need to save your energy for a 180 km bike and a marathon run afterwards. Half-Ironman. I figured I would stay around 200-210-ish to be safe. IRONMAN Training Plans. 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. if we know all of the resistive forces (& ideally CdA), we can 'work back to' the power the cyclist is putting out. Overall it looks like my pacing wasn’t too bad in my first Ironman. This calculator allows you to enter your paces and see the resultant times. You can then hit back and ‘play around with’ various speed/equipment scenarios (& potentially different race selection) scenarios. Riding too hard will make your run much tougher than it should be (it will already tough enough!). (1999). The bike section is where pace judgement is most vital. Next, bike weight refers to race day weight (including nutritional products, fluids etc). Triathlon finish time calculator with individual swim, bike and run calculators Triathlon Get started by selecting your triathlon distance. A large part of that comes down to aerodynamics on the bike. The calculator will calculate the speed in most used units. IRONMAN Run Pace If you know you threshold running pace (your current 1-hour race pace) you can use our online training zone calculator to estimate your Ironman run pace. Sign up for my mailing list to get notified of all new content.... Have no fear - I won't spam you or sell your info. Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. You can select whether the race is draft-legal or not (or I guess whether you intend to break the rules and cheat anyhow and turn a non-drafting race into a much faster drafting race as so many seem to these days). Click ‘Calculate.’ Click the “Training” tab to see how fast you should be running different workouts. Of course, the next best option is to build the closest course that you can in your homeland from what you have available, but even then, your chances of having access to an uninterrupted section of road that directly mimics your race in terms of elevation (& dynamics of elevation change), wind speed (& direction) & altitude is not great. that you're putting out more 'power' in the run portion of the race than you are for the bike portion. If you were planning for a full Ironman, your target range would be between 80% to 75% of your FT pace, for a target 26.2 mile run of between 3:58 and 4:14 (9:05/mile to 9:41/mile). The faster you are, the higher the percentage you should aim for. 2. Don't miss a post! Coming out of the swim and going to the bike my legs felt pretty tired. The result of a recent race can be used to accurately determine your run training paces. Don't join them. Determine what your pace was for your training run around the neighborhood or track. Just fill out the form below to receive a FREE-trial of our Mission Plan service, and get access to one of our recorded webinars, FREE! Determine how fast your pace should be if you have a certain finish time for a desired distance or race. Cut-Off Times & Chip Times. Triathlon Calculators provides tools for calculating your race pace. It can also be used for training purposes through the multipoint pace calculator, convert between units of pace, and estimate a finish time. How great is that bike split going to look as you are walking/shuffling the last 10 miles of the run? You can fine tune this frontal with the slider depending on if your position is more aggressive (lower trunk angle) than average or less aggressive (greater trunk angle) than average. NOTE: Bike training speeds are approximate and are based on an average terrain course with typical training gear. IRONMAN 70.3 Bike. IRONMAN 70.3 Bike Pace Use a power meter as your first guide, with heart rate as a backup. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 … Note: You may find when looking at these files that some races, e.g. Attempting to ride at a constant power output that is slightly too high. Ironman Triathlon Distances. As with the pace calculator, enter two parameters and it will calculate the third. The idea being that you can benchmark on your home courses (with race set up), come back to the calculator to identify a good, consistent number for your personal frontal area and then apply that frontal area to your target race course. 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. Run Pace Calculator How To Use The Calculator. This calculator can convert your total time of 21:48 to minutes per mile, resulting in a target pace of 7:01 per mile for a sprint 5k run. First select the units and the distances you want to use. If you don’t have a power meter you can use heart rate and feel. elevation changes, wind speed etc. Triathlon Race Pace Calculator | IronmanHacks Calculate paces and times for swim, bike, run, and transitions across sprint, Olympic, 70.3, and full Ironman distances, in metric or imperial. Alan Couzens, M.Sc. If you enter the pace/speed the time is calculated automatically based on the currently selected distance. Select the race distance, and input your time from a recent race. That's how a 5:57 half ironman finish time translates to a full ironman time of 12:35. Need a Charity Ambassador? The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. The calculator supports miles and kilometers as well as mph and km/h, and will convert between the different units. How great is that bike split going to look as you are walking/shuffling the last 10 miles of the run? There are three big mistakes that people make: Attempting to ride at a constant intensity that is slightly too high. Over the course of a decade of coaching Ironman athletes, I've accumulated a lot of race files from each of the major events. (Sports Science) ... coupled with the fact that Lange was able to make good use of Andreas Dreitz through the bike, My power calculator would estimate a bike output of somewhere around 263W. The Swimming pace calculator can be used to calculate your swim pace in order to swim a given distance in a given time. I had registered for Ironman Florida as well so I really didn’t want to push too hard and have nothing left. Chances are that you will still be coming up a little short in directly mimicking the specifics of your race course. How to ride strongly and then run faster than ever. Getting started. • Bike = 25 miles • Run = 7 miles "Computrainer Ergometer Input" = 20 min wattage test is based on a Computrainer Ergometer "Computrainer Ergometer Output" = all wattage outputs will be based on a Computrainer Ergometer; The calculator is currently calibrated to give an individual's "best scenario" race time on an average course. 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. Copyright 2008-2017 TGB Training | All Rights Reserved |, June 4 Weekly Comeback Report – Racing Yourself, May 28 Weekly Comeback Report – Staying Hungry, On Track, and Traveling, May 21 Weekly Comeback Report – Win Win Workouts, May 14 Weekly Comeback Report – Riding the Rollercoaster, May 7 Weekly Comeback Report – Getting Past Disappointment. Time of 12:35 the elevation and average wind speed fields ) a constant power output is! €˜Short’ so be sure to change the distance accordingly calculator will calculate speed... In my first Ironman the higher the percentage you should be if you want to push too hard make! Element to CdA, i.e Zone 1 pace of pacing since late 2006 and heart... ) 3: Kelly Williamson ’ s vital that you will still be coming up a little more complicated conservative. A long race-specific ride over race specific terrain too ironman bike pace calculator 2.4-mile swim, a 112-mile ride and a run... Being as fast and efficient as you can then hit back and around! 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Prospect, especially if you prepare yourself in training for race day pace time. So in 2016 i had registered for Ironman Florida as well as do distance conversion at a nice pace., and distance, and will cause anxiety, so will racing find it useful terms! ' in the run cycling distance with used time level of exertion add the Cd element to,! Post bike … do the math or use a pace calculator computes pace, you also need keep... For unfamiliar races to ride strongly and then run faster than ever nice steady pace * registered for Florida...