Right now, you're capable of doing a long run in the 1:15 to 1:30 range. You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week. This was still 5 watts less than his Peak 20 of 341 watts, or 4.76W/kg, set while climbing to Hawi. He averaged 295 watts, or 4.12W/kg and 25.2mph. Super sprint distance (400m swim/10km bike/2.5km run) The super sprint is the shortest triathlon and is an ideal entry point for beginners looking to compete in their first triathlon. He received a penalty early on, and once back on the bike he averaged 315 watts. Of course, finish times really depend on your age group. Calculating your possible Ironman timing is not as simple as adding up the numbers. What follows are my tips for Ironman beginners or just the Ironman-curious. Age-grouper times: if you’re looking for a good time in this format then aim for anything under an hour or around that mark. • Saturday – 3 to 4 hour cycle/15 min. He was able to average 5 more watts in the final hour on the bike than the first. I know that completing an Ironman—swimming 2.4 miles, riding 112, and running a marathon—is a lifetime goal of hardcore endurance athletes, not a nonchalant act of whimsy just to fill a Saturday. Van Lierde paced his effort very well. Three months out • Monday – DAY OFF Related: Eat Your Way to a PR. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. With training, you're confident you could average between 15 and 16 mph for 112 miles (total bike time between 6:15 and 7:30). How Can You Calculate Your Ironman Time? If the next day we took the gun away but told you ride for 4-5 hours, you’d ride at some slower percentage of this 19mph, simply because you’re on the bike longer. Bike tips for the first time Ironman Triathlete | FirstTimeFinish Series Coach P Coach P https: ... you’d average 19mph. ocean swim/ 1.5 hour run . The 70.3 takes about 6 hours on average to finish: the swim takes 45 minutes, the bike ride about 3:00, and the run approximately 2:15. You can bike comfortably for an hour and a half or so. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. The good news is about half of your race time in an Ironman is spent on the bike, so if … run off the bike • Sunday – 40 min. Let’s call it 17mph. 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