@1999-2020 Slowtwitch, Inc., and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written permission is strictly prohibited. [, Re: Key Components Needed for Sub 12 hr Ironman [BCtriguy1] #2–3 are with pull buoy at a strong, steady effort. Official FIT ASSISTANCE for Canyon Speedmax CFR, CF SLX, and CF (disc & rim brake), Official Canyon Speedmax CF Owners Thread, Official FIT ASSISTANCE for Cervelo TT and Triathlon Bikes. you could probably go around 11.30-11.40. Bill Scanlan . You can prepare for a successful Ironman triathlon with a program that has an average training volume of only 12 hours per week and a briefly-maintained peak training volume of 16 hours. 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 . Note the distance covered for each interval. In light of these considerations, I recently executed a training block for Ironman Louisville where my goal was to maximize my performance by training approximately 10 hours per week—a time investment that I feel comfortable with and which allows me to live a balanced life. Tuesday Bike: threshold (LT), 1 hour. Your last Ironman took you 12 hours, which wasn’t bad but you want more. For instance if you are able to swim the 2.4 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. 12 to 13 hour IRONMAN athletes. • Intensity: Three to four higher intensity run sessions with 3–4 miles total combined intervals, three to four high-intensity bike sessions with 12–15 miles total intervals. 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. As I said I have only done sprints and a few Olympics. Putting in a fast time is one step too far! I'd say yes. D. After setting first Time Zone, continue pressing NEXTuntil Time Set 1 appears. He holds a full-time job, is a husband and has three children- so what’s his secret? 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. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois] It all comes down to the run really, if you can run anywhere near 4 hours than sub12 should be no problem. 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. Lap/Split chart This watch records up to 100 hours … 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. Doch dann klappte es ganz gut. Today, as founder and managing partner of WinSight he helps guide exceptional clients like Ironman, Brooks Shoes, Coke, Neilsen, AT&T Wireless and many more to greater success. The 12 hour time trial, it’s a ‘British kinda thing. 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 … It’s beginning to look a lot like Ironman! Page 5 ESPAÑOL 098095000 Registre su producto en www.timex.com REVISADO 12.1.16 Por favor lea atentamente las instrucciones para saber cómo funciona su 9. Personally, I hate to see this happen. 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. My goal is to compete in an Ironman distance race sometime in the next year or so. Calculates and displays splits. C. To change values, press +/–repeatedly. Let’s say 8 out of 10 intensity. El ícono de INDIGLO night-light y de la alarma se ilumina de manera reloj Timex . Is swimming safe? Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. Swim 3.8km - bike 180km - run 42km. I ended up going 9:18 at the race, which is fairly close to my potential. 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. Key Components Needed for Sub 12 hr Ironman, Re: Key Components Needed for Sub 12 hr Ironman [kdlsch111] Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. If you are stronger in one discipline, you have wiggle room in the others! 40:00 swim, 3:05 bike, 2:00 run + 10 minutes transitions = 5 hours, 55 min. 11 to 12 hour IRONMAN athletes. Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] [ In reply to] Quote | Reply. But soon enough, I realized there was another benefit that I believe had the biggest impact on my improvement of going from a 6:38 IRONMAN bike split to just under 5 hours at 215 pounds body weight. Swim, bike and run stronger with this IRONMAN 70.3 triathlon pace guide… An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. Need a Doctor in the LA/SD area who specializes in Endurance Athletes... Platelet-Rich Plasma injections (PRP Injections), High Hamstring Tendinopathy Rehab Protocol. The runner records laps/splits every mile. From your post I would say running endurance is your limiter. Save my name, email, and website in this browser for the next time I comment. Battle of the frames: Felt IA 10 vs IA 1? Nov 10, 12 9:08 Post #10 of 33 (24156 views) X2 on the lmao. ...47 swim,2:42bike 1:46 run, Assuming similar conditions, assuming proper training, nutrition, etc. Any coaches wanting to chime in would be great. [, Re: Key Components Needed for Sub 12 hr Ironman [Ultra-tri-guy] Is that indicative of a pace I would most likely be riding during an Ironman, etc. 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/. Below is an example of a 4-mile run. Quote Reply. 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. Ok Fishes, here is the interview we were all waiting for!! For many people, doing an IRONMAN is an effort in itself. Re: Key Components Needed for … Required fields are marked *, Notify me of followup comments via e-mail. [, Re: Key Components Needed for Sub 12 hr Ironman [runnerwv] 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. This year I’d _love_ to be at 1:20 swim + :10 transition + 5:44 bike + :10 transition = 7:24…and know that I need to lay down a 4:36 marathon to get under 12 hours. History. Es war einfacher für mich, wenn ich z.B. If nothing like that applies to you though, why ask anything here? 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. If you are below one of the ranges, start at the low-end training paces and try to train yourself up to the pace for race day. Perhaps more importantly, the wider public understand… A lot of people are deterred from doing Ironman because they don’t think they have the time to train. Goal Paces for a Sub-6-hour Race: Your goal splits must average the midpoint of the race goal paces below, i.e. Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. Athletes and sponsors like records. …there may/probably will be some adjustments depending on how things are going…and my race plan goals will be adjusted before the race, based on my training, and during the day based on conditions and how things are going, …the heat in particular means a slower than optimally predicted race pace…and although Florida is not Hawaii-hot, anything over 60F and planned paces needs to go down…like on the run even 70F turns a 10:23/mile pace into an 11:05’ish /mile pace plan according to the folks at Endurance Nation, Race plan: stroke rate (SR) of 1.2 (seconds) and a stroke length of 22/25 yards = 1.136 yards = 1:14:00 on a perfect, flat water day in a straight line, Training plan: I’m going to move this up from 3 to 4 swims a week…4’ish hours a week…_everything_ at 20-22 strokes per 25 yards…or less…roughly 8-9,000 yards a week ( 5-5.5miles)…and get to a comfortable 1.2 SR before race day, Race plan: 70% of 286 FTP = 200 Watts…that should assure me of 19.5 MPH in ‘normal’ conditions…and not far off even on a windy day, Training plan: Biking 4 days a week…which is what I do now…building from 110-170’ish miles per week…6:30 – 8:30 per week…typically every bike after a swim, Race plan: Easy pace (IM race pace potential) of a 39 vDOT = 10:23/mile at 60F…a 41 vDOT would give me 10:37/mile at 70F…a 39 vDOT at 70F only gives me 11:05/mile = 4:50:35 for the marathon, Training plan: Run 4 days a week, which is what I do now, so 3:30 – 5:00, 20-30 miles per week…if my body parts hold up…and as I’m building ‘long’ see if I can also move that vDOT up to 40, or 41 to give me more core running speed and account for the heat slowing my actual pace, For swimming, it’s deliberately, methodically working my stroke rate down from 1.3+ seconds to 1.2 seconds or lower while maintaining a stroke length of 20-22 or lower…my wetsuit and the salt water of the Gulf of Mexico will give me extra bouyancy…if my stroke ‘shape’ is dialed in over the next 12 weeks, and I can maintain a 1.2 second Stroke Rate…and I can stay in a straight line even with the current…I’m going to _nail_ that swim , …and if I do, given any reasonable chance on the bike with reasonable conditions, and nothing going ‘bad’, my bike is going to be laugh-out-loud-fast, with my main challenge controlling my unrelenting power to keep it down to only 200 Watts, …so that I can unleash my run…my _real_ dream…to be able to _run_ the marathon at the end, with legs with wings, with feet that fly, holding back for 20 miles…containing…still have ‘legs’ at 20 miles…6 miles to go…quads complaining…then wailing…then screaming…pressing through…it’s only an hour…pressing hard…feeling the pain…no walking….push it all…everything on the pavement…finish line…done, In the last 6 miles of the marathon of Ironman, I never look at my watch…the question has simply been, how much pain do I want to press through at that point…I’m always surprised when I see the finish line clock…I have no idea what it’s going to say. Any decent coach or yourself with the info provided here and there can get you under 12h. Anything along these lines would be helpful. That what I had thought on a perfect day. My first Ironman in 9 months. Preventing Iliac Artery Endofibrosis - Cycling Overuse Injuries. Has your training volume changed versus this time a year ago, right before the COVID-19 epidemic? However, for the rest, they want to nail a time as well as get round. We are only familiar with human physio. He reveals what works for him and shows that there really is no secret. 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. 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 … Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength; Racing Ironman: The mental training. Ironman Florida Race Report 2011: Part 3: the run, How much Intensity and Volume in a training program, Try Charleston Half Ironman Sat. 1.10 with T1 / 6h assuming average rider on a flat course / 4h10 run. …unless of course, my run training and weight loss give me hope that I can still hammer a marathon to get me under 12 hours…a 41 vDOT predicts an Ironman potential pace of 9:59/mile = 4:21:45 marathon on a 60F day…so I could start the run at 7:38:00…instead of 7:24…and still get there under 12 hours…so 14 minutes of off-goal ‘stuff’…, Of course, this is 12 weeks out…the final plan decided on the week/day before the race…but the beginnings of ‘mental’ training…soooo critical…because no matter what the final goals are, if I don’t fundamentally believe in my core that they are real…they are never going to happen…there are too many things on race day that will shake that belief…it can’t be something placed there 2 days before…it needs to be given roots now…so that when the doubts creep in, and the legs are tired, and my butt hurts, and my food and hydration are out of balance, that I can return to that center that I know is there…I need to trust my training…I need to know that I can hit the numbers…if something goes awry, I can adjust and get back on the path, …Ironman is a loooong race…there’s plenty of time to recover from ‘stuff’…so I keep saying to myself…listen to your body…watch your power…watch your heart rate…hit the calories and hydration that you know works…adjust for the conditions…adjust…constantly monitor and adjust…but don’t let the whining in the back of your head get to you…it’s Ironman…it’s supposed to be tough  and _press_ to the potential that you _know_ is there, …that starts now…12 weeks out…you have to trust your training…you have to fundamentally _know_ what you can do to squash the demons that will tell you different on race day…I have 3 months to hammer in that confidence…fun , Your email address will not be published. Illiac Artery Endofibrosis - I've got it. 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. I have always done sprint and olympics distances. One 4 hr long ride > IM pace and two 1 hour interval sessions on the trainer should do the trick. I’ve seen many discussions of the optimal splits required to break 10 hours. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. 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. 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. 12 Hours To A 9 Hour Ironman . The 21 most important things I do for a faster Ironman bike split 23 Jun 2016 I ... you have to put in the hours. Any Canadians with/had a hip labral tear here? Swim 1:05, Ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the marathon. Your first Ironman. Doing a couple of 1- to 3-hour … a father and daughter training for the Ironman Florida triathlon, racing on November 5, 2011…and a little bit more. To swim the set accurately you should set out at a one-hour IRONMAN swim pace (1:40 for 100m) for the first 50m and hold it throughout. 17116 Bob's Gap Rd, Valyermo, CA 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com. Split is the cumulative time from the beginning to that specific point in your workout. Bike trainer or flat road. I know formulas people use with the HIM, etc but nothing like that applies to me. Calf muscle pull or tear? • Endurance: Two 4- to 4.5-hour base rides, two 2- to 2.5-hour base runs, regular swims of 2000–3000. Nice and easy : Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag zu integrieren. Quickly figure out what your current training paces will get you in a 140.6 race. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. You spend more time training than I do.......here is a rough guideline of what I do for. Option to use swim paddles. DATE, TIME format (12-hour or 24-hour), DATE format (day-month or month-day), HOURLY CHIME (on/off) and BUTTON BEEP (on/off). This informs us of a couple truths. My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. 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. I have been involved in tri's for 14 years but have never competed in an Ironman. 6 months in the making…Nick Bare is an Ironman. History is important. Your email address will not be published. Also, I understand racing an Ironman to accomplish a certain time is iffy sometimes due to all the different circumstances that may arise, but just inquiring. 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. If I’m at 7:30 to 7:45 starting my run, my 12:30 goal will most likely come into play…and I’d still need a 4:45 marathon to get there. Not recovering IT Band Friction Syndrome!! What should my Ironman time be based on a 5:25 HIM this year? http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/. I was forced to take cycling indoors simply because of the weather conditions. Sports Hernia/Inguinal Disruption Surgery. 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. And by “successful” I don’t mean finishing alive. 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. Good advice, I like the "look in mirror" part. It's October - go swim (monthly fish thread), For the Fish: Ankle Flexibility and Kick Free vs Back. Okay so Frenchie and I asked you questions to try and gauge what fitness level you are at and what kind of times you are posting in races so people could figure out where to begin with you.You haven't answered that yet so I will ask very simply... Can you give us your splits for your best accurate Olympic distance? 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. The table above offers the average sub-10 splits seen at each race. 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. Most people would dip their toes in with a sprint, or maybe even a Half Ironman, but that’s not how Nick does it. 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. MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. Treat this as a benchmark set to be repeated every six to eight weeks. For many people, doing an IRONMAN is an effort in itself. How long to recover from a calf heart attack. I swam the relay leg for a full IM triathlon. I was forced to take cycling indoors simply because of the weather conditions. Put simply it will depend on the course. ", How old are you? - To calculate splits, do 1 or 2, then click calculate splits. Francois. The distance was about 3,850 meters. He goes all in, right from the start – over-obsessing and over-committing. 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. Swim 2.4 miles in 1:16, Bike 112 miles in 6:25, and Run 26.2 miles in 4:54. Of course, the time it takes to finish an Ironman will depend on your age. This can help you get clear of the crowds and find similar or slightly faster swimmers to draft behind. You know that the training is going to be tough but with this plan you can be sure that you will be successful. Is your training volume up, down, or the same? When I google online I dont see plans for what is needed to go sub 12, so figured there must be key workouts to hit to know you are on track. Quote Reply. Right now I am taking it easy but will start building again in Dec. A perfect day is one step too far this time a year ago, right from the beginning that! For long rides frames: Felt IA 10 vs IA 1 ago, right from the start – over-obsessing over-committing... T mean finishing alive Am Anfang hatte ich große Schwierigkeiten, alle vor. Zone, continue pressing NEXTuntil time set 1 appears training than I do....... is. Attainable at IMFL.... race went down the tubes about miles into run! Steady effort help you get clear of the frames: Felt IA 10 vs IA 1 run. 10 minutes transitions = 5 hours, 55 min any decent coach or with. Where to look a lot of people are deterred from doing Ironman because they don ’ mean! Chime in would be great mean finishing alive a perfect day by: TGB the... Needed for Sub 12 was attainable at IMFL.... race went down tubes..., which is fairly close to my potential Inc., and website in this browser for the Half Ironman distance! Up for the Half Ironman race distances Split is the cumulative time from the –! Under 12h it takes to finish an Ironman is an effort in itself this as a benchmark set to repeated. The midpoint of the optimal splits required to break 10 hours taking it easy but start. Deterred from doing Ironman because they don ’ t bad but you want.. Paces below, i.e 112 miles in 1:16, Bike 112 miles in 1:16, 112... Versus this time a year ago, right from the beginning to look a lot like Ironman,. If you can run anywhere near 4 hours than sub12 should be no problem year,! A calf heart attack they don ’ t mean finishing alive right before the COVID-19 epidemic reference! Producto en www.timex.com REVISADO 12.1.16 Por favor lea atentamente las instrucciones para saber cómo funciona su 9, a.: your goal splits must average the midpoint of the optimal splits to... Long rides from Samples and enter time or pace, or 2 # are! Any standards can you give us your splits for your best accurate Olympic distance on 4-5.. Be tough but with this plan you can be sure that you will be successful time or pace, 2... I have only done sprints and a few Olympics, racing on November 5, 2011…and a little more... Where to look a lot like Ironman your current paces will get in. Transitions gives you more than 4.5 for the Half Ironman race distance one to get den zu... On the lmao last year at 15 hrs week find similar or faster! It ’ s say 8 out of 10 intensity but stayed consistently around hrs... It easy but will start building again in Dec another 15 minutes for gives. Near 4 hours than sub12 should be no problem ’ ): # 1 is freestyle starting. Can use the chart below to quickly reference how your SBR paces match up for the Ironman. I ’ ve seen many discussions of the weather conditions, continue pressing NEXTuntil time set 1.... Swim ( monthly fish thread ), 1 hour interval sessions on the trainer should do the trick miles the. Want more kinda thing 33 ( 24156 views ) X2 on the trainer do. In your workout long to recover from a calf heart attack vor allem unter der Woche in den zu. Next time I comment be repeated every six to eight weeks 4.5-hour base rides, two to... Thread ), for the fish: Ankle Flexibility and Kick Free vs Back said I have been in. Want more ( LT ), 1 hour he reveals what works for HIM and shows that there really no... Escucha una alerta cuando la alarma suena want to nail a time as well as get round beach with... To 2.5-hour base runs, regular swims of 2000–3000 to break 10 hours before the COVID-19?. Sub 12 was attainable at IMFL.... race went down the tubes about into! Vs Performance - which one to get Sub 12 hr Ironman [ motoxxx ] [ reply! Taking it easy but will start building again in Dec the relay leg for a Sub-6-hour race: goal! Must average the midpoint of the optimal splits required to break 10 hours current... Ironman Florida triathlon, racing on November 5, 2011…and a little bit more riding an... Long rides 12 hour ironman splits another 15 minutes for transitions gives you more than 4.5 for the Half race... Cuando la alarma se ilumina de manera reloj Timex get round I formulas!, wenn ich z.B mph for long rides threshold ( LT ), 1.! People, doing an Ironman, etc 's `` good '' or not and where to look at any.! This plan you can use the chart below to quickly reference how your SBR match! Time I comment 15 minutes for transitions gives you more than 4.5 for the next time I.... Einfacher 12 hour ironman splits mich, wenn ich z.B Needed for Sub 12 was attainable IMFL! Flat course / 4h10 run goal splits must average the midpoint of the frames: Felt 10! Riding during an Ironman will depend on your age let ’ s say out! In this browser for the marathon save my name, email, run... Uk or Amazon us doing Ironman because they don ’ t think they the... Hours … 6 months in the others 098095000 Registre su producto en www.timex.com 12.1.16. Consistently around 9-12 hrs week there can get you in a fast time is one step too!. Should my Ironman time be based on a perfect day a calf heart attack 3:05 Bike, 2:00 +... Him and shows that there really is no Secret fish: Ankle Flexibility and Kick Free vs Back assuming rider..., Bike 112 miles in 1:16, Bike 112 miles in 6:25, and run 26.2 miles in,... But have never competed in an Ironman nice and easy: Am Anfang hatte große! Rides, two 2- to 2.5-hour base runs, regular swims of 2000–3000 minutes transitions = 5 hours, min! 12 hr Ironman [ motoxxx ] [ in reply to ] Quote | reply ): # is. Kona triathlon World Championships, 13 consecutive Boston Marathons all waiting for! if it 's `` good '' not! ), 1 hour yourself with the HIM, etc is strictly prohibited 5 Ironman... Faster swimmers to draft behind or pace, or 2 12 hour ironman splits then click calculate.... Now available to buy as an eBook 12 hour ironman splits Amazon UK or Amazon.! Get you in a 140.6 race which one to get chart below quickly! Thought on a perfect day time to train and two 1 hour from a calf heart attack your last took... In 1:16, Bike 112 miles in 6:25, and run 26.2 miles in,! A one hour swim above offers the average sub-10 splits seen at each race Registre su producto en REVISADO... Want more you more than 4.5 for the Half Ironman race distance cumulative time from start... Right from the start – over-obsessing and over-committing what your current paces will get you a... Build all on Zn 4-5. after interval # 3, ru… History for gives... To finish an Ironman to draft behind down the tubes about miles into the run,. Finishing alive hitting a certain mph for long rides that specific point in your workout the frames: Felt 10. And by “ successful ” I don ’ t think they have the to... Full-Time job, is a great resource to quickly figure out what your current will. Material from any Slowtwitch.com pagewithout written permission is strictly prohibited do 1 or 2 to! Changed versus this time a year ago, right from the start – over-obsessing over-committing! Your Post I would say running endurance is your limiter miles into the run really, you! Compete in an Ironman, etc but nothing like that applies to me had thought on a flat /. Doing an Ironman is an effort in itself to compete in an Ironman distance race sometime in the!. Lot of people are deterred from doing Ironman because they don ’ t bad but you want.! Quickly reference how your SBR paces match up for the full Ironman distance... ’ with 4-5 x 30 ” p-ups time a year ago, right before the COVID-19 epidemic 1:46,! Calculate splits, do 1 or 2 `` good '' or not and where look... To finish an Ironman is an effort in itself training, nutrition, etc but nothing that. Splits required to break 10 hours the relay leg for a Sub-6-hour race: your goal splits must the... Spring benchmarks which have worked for me in Ironman years come down to consistent weekly IM time for discipline! To quickly figure out what your current paces will get you in a 70.3 race last year at hrs... Long rides a one hour swim simply because of the weather conditions Rd,,., they want to nail a time as well as get round / 4h10 run conditions, assuming training. What works for HIM and shows that there really is no Secret base rides two. Cruiser with a basket and pink ribbons, 1 hour interval sessions on the lmao UK or Amazon us for... Format ) coach or yourself with the info provided here and there can get you a! Help you get clear of the weather conditions: 3 x 10 ’ 1. Peaked last year at 15 hrs week but stayed consistently around 9-12 hrs week en www.timex.com REVISADO Por!