IRONMAN 70.3 Swim Pace
Aim for 8 out of 10 intensity initially and use the first 300 metres of the swim to find your place in the group and hopefully get in the draft zone of similar-level (or slightly faster) swimmers.
What is a good pace for triathlon swimming? For most triathlon swimmers, 45-60 mins in the water is an adequate session, even for long-course athletes and easy to fit in.
Similarly, How long should an Ironman swim take? It is widely considered one of the most difficult one-day sporting events in the world. Most Ironman events have a time limit of 16 or 17 hours to complete the race, course dependent, with the race typically starting at 7:00am. The mandatory cut off time to complete the 2.4-mile (3.86 km) swim is 2 hours 20 minutes.
How do you pace an Ironman swim?
IRONMAN Swim Pace
- Take your fastest 100 m/y sustainable training pace, and add 10 secs per 100.
- If you’re racing in a wetsuit, make sure you base your pacing strategy on your recent wetsuit training times. And vice versa.
What’s a good 70.3 time?
Since the Ironman is a grueling race, anything under the 17 hour cut off mark is an achievement. For those in the age group of 30-35, 13 hours for men and 14 hours for women are satisfactory. The same applies to the Ironman 70.3 series. For the age group of 35-39, a good time is six hours for men and seven for women.
How do you pace a half Ironman?
A simple test is to go to the pool, get warmed up and perform a max effort 400 time trial (with fairly even pacing). 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.
What is a good first Half Ironman time? Sub 5 hour is REALLY good for a first time half.
What is a good beginner Half Ironman time? The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15. Of course, there’s a great deal of variation by age group.
How long does it take to train for a 70.3 Ironman?
If you push too fast and too hard, you’ll fizzle out. So go as slow as you need to go to put in the distance. That is why the longer training is so important, and this takes time. Some people can tackle the training in 12 weeks and be fine—others may take a year or two to build up to this distance.
Is a half Ironman hard? A Half Ironman is tactically more difficult. So it’s harder to execute a race plan successfully. You need to be a strong swimmer. It’s not enough to just be able to survive the swim as you’ll be in open water with other people who will be kicking, slapping and swimming over you (potentially).
What is a fast half Ironman time?
The top professional male triathletes can clock sub-4hr Half Ironman times, often in the range of 3:50-4:05. However, Jan Frodeno currently holds the Half Ironman record with a blazing fast time of 3:36:30.
Can I train for a half Ironman in 3 months? If you’ve been consistently doing some kind of endurance training 4-5 times a week for 2 months or more, then you might be able to train for 3 months to complete your half Ironman. In order to train for a half Ironman in 6 months the most important things you will need are a plan, commitment, and consistency.
What is the slowest Ironman time?
But what about the slowest races overall? Those honors go to the Philippines, where we find both the 70.3 and full Ironman courses with the slowest average finishing times: 6:45:27 and 14:31:02, respectively. Only one North American event makes it on either list of slowest or fastest Ironman courses: Ironman St.
Can I do a 70.3 Ironman?
Many athletes have proven that it is possible to successfully complete a 70.3 race with a finish time between six and seven hours, having no more than one long training ride at the 4-hour mark.
How many calories do you burn in a Half Ironman? Total: 7,290 calories
Swim: 15cal/min x 90min swim = 1,350 calories. Bike: 16cal/min x 6 hour bike = 5,760.
Is a Half Ironman hard?
A Half Ironman is tactically more difficult. So it’s harder to execute a race plan successfully. You need to be a strong swimmer. It’s not enough to just be able to survive the swim as you’ll be in open water with other people who will be kicking, slapping and swimming over you (potentially).
Can I train for a Half Ironman in 3 months?
If you’ve been consistently doing some kind of endurance training 4-5 times a week for 2 months or more, then you might be able to train for 3 months to complete your half Ironman. In order to train for a half Ironman in 6 months the most important things you will need are a plan, commitment, and consistency.
Can a beginner do a Half Ironman? A typical half Ironman training plan for a beginner will range from 4-5 hours per week at the start of the plan to 8-9 hours per week toward the end of the plan. An intermediate or advanced plan may include up to 15-20 hours per week during big weeks.
Can you train for a Half Ironman in 12 weeks?
This beginner Half Ironman training program is designed to have you ready for a 70.3 Half Ironman in 12 weeks. During this program you will have three to four exposures in each sport each week. The program runs on a four week cycle (three weeks building/training load, one week recovery/adaptation).
Can you listen to music during a Half Ironman? For safety’s sake, you can’t blast « Born to Run », or any music, during the race. So if you’re accustomed to jogging with your tunes on full-blast, get used to the silence.
How long should a Half Ironman take?
Average Half Ironman Finish Times. How long does it take to finish a Half Ironman Triathlon? The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15.
What is the best IRONMAN 70.3 for beginners? These five North American halves rank as our top options for taking on a 70.3 for the first time.
- Montreal Espirit – Early September.
- Barrelman Niagara Falls – Mid September.
- Ironman 70.3 Florida – Early April.
- Great White North Triathlon – Early July.
- Ironman 70.3 Victoria – Early June.
What is a good 1.2 mile swim time?
50min for 1.2 miles is good enough to make the cutoff. If you want to be competitive then you’re looking at 30-35min (generally).
How many laps in a pool is 1.2 miles? 25 Yard pool (Short Course)
| Miles | Yards | Laps |
|---|---|---|
| ½ mile | about 800 yards | 16 Laps |
| 1 mile (Olympic Distance) | about 1700 yards | 34 Laps |
| 1.2 miles (Half Ironman Distance) | about 2000 yards | 40 Laps |
| 2.4 miles (Ironman Distance) | about 4000 yards | 80 Laps |
• Apr 29, 2020
Is a marathon harder than a half Ironman?
But because it’s full-impact body pounding the entire time, the marathon is harder. If you are only there to complete, a half IRONMAN is definitely easier due to the variety and the fact that swimming and cycling take less of a toll on your body than running.
How long should a half Ironman take? Average Half Ironman Finish Times. How long does it take to finish a Half Ironman Triathlon? The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15.