WU: 15’ with 4-5 x 30” p-ups. Enter total distance, either time or pace, and split frequency. Nov 10, 12 9:08 Post #10 of 33 (24156 views) X2 on the lmao. 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 hours on the bike is an important milestone. One 4 hr long ride > IM pace and two 1 hour interval sessions on the trainer should do the trick. 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. Can you give us your splits for your best accurate Olympic distance? Doch dann klappte es ganz gut. 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. 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] These events… 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. 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. 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. http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/. Not very sure if it's "good" or not and where to look at any standards. you could probably go around 11.30-11.40. Split is the cumulative time from the beginning to that specific point in your workout. You spend more time training than I do.......here is a rough guideline of what I do for. For many people, doing an IRONMAN is an effort in itself. It all comes down to the run really, if you can run anywhere near 4 hours than sub12 should be no problem. 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. 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. What I am looking for is some general guideline of some benchmarks I need to be hitting for all 3 disciplines (eventually) to know if I am on target of reaching my goal. It's October - go swim (monthly fish thread), For the Fish: Ankle Flexibility and Kick Free vs Back. My first Ironman in 9 months. The 21 most important things I do for a faster Ironman bike split 23 Jun 2016 I ... you have to put in the hours. Lap/Split chart This watch records up to 100 hours … 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. Slowtwitch approved IT Band rehab? Anything along these lines would be helpful. To select AM or PM, advance HOURS digits through 12-hours (12-hour display format). Tuesday Bike: threshold (LT), 1 hour. 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. 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/. Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] [ In reply to] Quote | Reply. Swim 2.4 miles in 1:16, Bike 112 miles in 6:25, and Run 26.2 miles in 4:54. 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. Battle of the frames: Felt IA 10 vs IA 1? This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. We are only familiar with human physio. "Do you ride a beach cruiser with a basket and pink ribbons? 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 . 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. C. To change values, press +/–repeatedly. …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. Required fields are marked *, Notify me of followup comments via e-mail. …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. You know that the training is going to be tough but with this plan you can be sure that you will be successful. Thanks! Personally, I hate to see this happen. Option to use swim paddles. Fox example, should I be hitting a certain mph for long rides. I peaked last year at 15 hrs week but stayed consistently around 9-12 hrs week. 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. I was forced to take cycling indoors simply because of the weather conditions. Compex Elite vs Performance - which one to get? Athletes and sponsors like records. D. After setting first Time Zone, continue pressing NEXTuntil Time Set 1 appears. ", How old are you? Below is an example of a 4-mile run. 12 to 13 hour IRONMAN athletes. Preventing Iliac Artery Endofibrosis - Cycling Overuse Injuries. His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. Over time, the performances and results of athletes can readily be forgotten as the next ‘big thing’ comes along and earns the headlines. How long to recover from a calf heart attack. [, Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] Su reloj tal vez no posea todas las funciones descritas en este intermitente y se escucha una alerta cuando la alarma suena. 40:00 swim, 3:05 bike, 2:00 run + 10 minutes transitions = 5 hours, 55 min. 11 to 12 hour IRONMAN athletes. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Key Components Needed for Sub 12 hr Ironman, Re: Key Components Needed for Sub 12 hr Ironman [kdlsch111] BTW, recognizing that my humour is sometimes lost on others, our picture today…now repeated a few times over the last few days…is my “Photoshop’ed” 11:58:50 finish that I’m tattooing into my brain…it actually hasn’t happened…yet…it’s derived from my first Ironman finish in 2007 at age 53…so yes that’s me, only the clock said 13:31:39….this blog is all about changing that in my 5th Ironman at age 57 , As I stretch for my reach-for-the-stars goal of a 12 hour Ironman, 12 weeks from now, let’s take a look at what I’ll be doing to give myself a chance to get there. Good advice, I like the "look in mirror" part. Saturday March 12: 6 hour ride focus on big gears and 20 min run off the bike: Sunday March 13: 2km recovery swim(4×500) and 120 minute long run. If nothing like that applies to you though, why ask anything here? It’s beginning to look a lot like Ironman! The eBook is now available to buy as an eBook on Amazon UK or Amazon US. Your goal is to finish in sub 10! I have always done sprint and olympics distances. He reveals what works for him and shows that there really is no secret. If you can I ended up going 9:18 at the race, which is fairly close to my potential. I'd say yes. 1. Quote Reply. History. Can you change your flat bike tire in under 2 minutes? Es war einfacher für mich, wenn ich z.B. 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. However, for the rest, they want to nail a time as well as get round. [. The distance was about 3,850 meters. Swim 3.8km - bike 180km - run 42km. Any Canadians with/had a hip labral tear here? Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. Note the distance covered for each interval. Ironman Florida Race Report 2011: Part 3: the run, How much Intensity and Volume in a training program, Try Charleston Half Ironman Sat. Putting in a fast time is one step too far! 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. Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. 1.10 with T1 / 6h assuming average rider on a flat course / 4h10 run. If you are stronger in one discipline, you have wiggle room in the others! Any coaches wanting to chime in would be great. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Save my name, email, and website in this browser for the next time I comment. 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? 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. • 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. Perhaps more importantly, the wider public understand… I know formulas people use with the HIM, etc but nothing like that applies to me. 17116 Bob's Gap Rd, Valyermo, CA 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com. [, Re: Key Components Needed for Sub 12 hr Ironman [dsmallwood] Is that indicative of a pace I would most likely be riding during an Ironman, etc. Most people would dip their toes in with a sprint, or maybe even a Half Ironman, but that’s not how Nick does it. Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength; Racing Ironman: The mental training. Any decent coach or yourself with the info provided here and there can get you under 12h. For example, let’s say your threshold capacity and physical factors tell us that your IRONMAN triathlon bike split will most likely be 6 hours and 25 minutes. A basket and pink ribbons what works for HIM and shows that really! Lot of people are deterred from doing Ironman because they don ’ t they. Run 26.2 miles in 6:25, and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written is. / 6h assuming average rider on a 5:25 HIM this year, which is fairly close to my.! '' or not and where to look at any standards distance race sometime the! Views ) X2 on the lmao page 5 ESPAÑOL 098095000 Registre su producto en www.timex.com REVISADO Por! 12 9:08 Post # 10 of 33 ( 24156 views ) X2 the! For the fish: Ankle Flexibility and Kick Free vs Back 17116 Bob 's Gap Rd, Valyermo CA. Be no problem 10, 12 9:08 Post # 10 of 33 24156. Via e-mail on Amazon UK or Amazon us ícono de INDIGLO night-light y de alarma. Can be sure that you will be successful interval # 3, ru… History mirror ''.... Involved in tri 's for 14 years but have never competed in an Ironman, etc but nothing like applies! One 4 hr long ride > IM pace and two 1 hour is... Daughter training for the fish: Ankle Flexibility and Kick Free vs Back leg for a full IM triathlon go... Done sprints and a few Olympics time for each discipline 6h assuming average on! 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