12 hour ironman splits

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Your email address will not be published. People like records. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Has your training volume changed versus this time a year ago, right before the COVID-19 epidemic? El ícono de INDIGLO night-light y de la alarma se ilumina de manera reloj Timex . Put simply it will depend on the course. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois and CL60guy and all] 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. A lot of people are deterred from doing Ironman because they don’t think they have the time to train. http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/. MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. C. To change values, press +/–repeatedly. Any coaches wanting to chime in would be great. It’s beginning to look a lot like Ironman! Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. I mean covering the distance as fast as your genetic potential allows. Pressing +/–will set SECONDS to zero. However, for the rest, they want to nail a time as well as get round. 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. 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. Below is an example of a 4-mile run. Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] [ In reply to] Quote | Reply. WU: 15’ with 4-5 x 30” p-ups. I swam the relay leg for a full IM triathlon. 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. 6 months in the making…Nick Bare is an Ironman. Perhaps more importantly, the wider public understand… 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. Doing a couple of 1- to 3-hour … 11 to 12 hour IRONMAN athletes. [, Re: Key Components Needed for Sub 12 hr Ironman [dsmallwood] Re: Key Components Needed for … Can you give us your splits for your best accurate Olympic distance? Quote Reply. Battle of the frames: Felt IA 10 vs IA 1? Quote Reply. His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. 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? 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. I peaked last year at 15 hrs week but stayed consistently around 9-12 hrs week. Lap/Split Lap is the time to complete an individual segment of your workout. a father and daughter training for the Ironman Florida triathlon, racing on November 5, 2011…and a little bit more. Calf muscle pull or tear? How long to recover from a calf heart attack. Not recovering IT Band Friction Syndrome!! [, Re: Key Components Needed for Sub 12 hr Ironman [BCtriguy1] 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. The table above offers the average sub-10 splits seen at each race. Option to use swim paddles. I know formulas people use with the HIM, etc but nothing like that applies to me. 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 … ", How old are you? @1999-2020 Slowtwitch, Inc., and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written permission is strictly prohibited. Your goal is to finish in sub 10! 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. Most people would dip their toes in with a sprint, or maybe even a Half Ironman, but that’s not how Nick does it. If you are stronger in one discipline, you have wiggle room in the others! Of course, the time it takes to finish an Ironman will depend on your age. 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. 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. I have been involved in tri's for 14 years but have never competed in an Ironman. Is that indicative of a pace I would most likely be riding during an Ironman, etc. Not very sure if it's "good" or not and where to look at any standards. 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. Split is the cumulative time from the beginning to that specific point in your workout. 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. Swim 1:05, Ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the marathon. Any decent coach or yourself with the info provided here and there can get you under 12h. Goal Paces for a Sub-6-hour Race: Your goal splits must average the midpoint of the race goal paces below, i.e. 1. For many people, doing an IRONMAN is an effort in itself. My first Ironman in 9 months. Right now I am taking it easy but will start building again in Dec. Personally, I hate to see this happen. I have always done sprint and olympics distances. 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. Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. Treat this as a benchmark set to be repeated every six to eight weeks. 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. 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. Compex Elite vs Performance - which one to get? 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. These events… Good advice, I like the "look in mirror" part. What should my Ironman time be based on a 5:25 HIM this year? As I said I have only done sprints and a few Olympics. …last year, with my wetsuit zipper splitting down the back 2-300 meters into the swim, and pressing through a swim that took me over 2 hours, that led to me to being concerned about hydration, and therefore pressing the fluids, that led to overshooting on hydration on the bike, that led to peeing constantly for the last 3 hours of the bike, that led to a run that was fundamentally very relaxed, as the time pressure had long come off, as I strolled in at 14:29:30…and ready to dance the night away refreshed at the end. 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/. D. After setting first Time Zone, continue pressing NEXTuntil Time Set 1 appears. I ended up going 9:18 at the race, which is fairly close to my potential. 17116 Bob's Gap Rd, Valyermo, CA 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com. Nov 10, 12 9:08 Post #10 of 33 (24156 views) X2 on the lmao. Is your training volume up, down, or the same? In 2010, on just 12 hours a week training, Australian Damien Angus ripped a 9:04 in Kona and won the 35-39 Age Group. Ironman Florida Race Report 2011: Part 3: the run, How much Intensity and Volume in a training program, Try Charleston Half Ironman Sat. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Preventing Iliac Artery Endofibrosis - Cycling Overuse Injuries. 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. 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. Your last Ironman took you 12 hours, which wasn’t bad but you want more. That gives a pace of just under 1:35 per 100m so I need to be able to swim 1:34s, but more importantly I need to hold that over distance. 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. He goes all in, right from the start – over-obsessing and over-committing. Bill Scanlan . Sports Hernia/Inguinal Disruption Surgery. you could probably go around 11.30-11.40. 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. To select AM or PM, advance HOURS digits through 12-hours (12-hour display format). 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. 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. 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. 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. My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. I was forced to take cycling indoors simply because of the weather conditions. It's October - go swim (monthly fish thread), For the Fish: Ankle Flexibility and Kick Free vs Back. Over time, the performances and results of athletes can readily be forgotten as the next ‘big thing’ comes along and earns the headlines. Is swimming safe? Illiac Artery Endofibrosis - I've got it. 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. Can you change your flat bike tire in under 2 minutes? [, Re: Key Components Needed for Sub 12 hr Ironman [runnerwv] My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. …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. 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. Enter total distance, either time or pace, and split frequency. 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. Athletes and sponsors like records. Running Splits Calculator. [, Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] Need a Doctor in the LA/SD area who specializes in Endurance Athletes... Platelet-Rich Plasma injections (PRP Injections), High Hamstring Tendinopathy Rehab Protocol. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. Putting in a fast time is one step too far! History is important. • Endurance: Two 4- to 4.5-hour base rides, two 2- to 2.5-hour base runs, regular swims of 2000–3000. Doch dann klappte es ganz gut. If you can Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength; Racing Ironman: The mental training. [. Nice and easy : Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag zu integrieren. 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. The 21 most important things I do for a faster Ironman bike split 23 Jun 2016 I ... you have to put in the hours. 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. 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. In fact, I believe that many triathletes can race a faster Ironman by following a well-constructed 12-hours-a-week program than they could with a higher-volume approach. 12 Hours To A 9 Hour Ironman . Quickly figure out what your current training paces will get you in a 140.6 race. Swim 3.8km - bike 180km - run 42km. Fox example, should I be hitting a certain mph for long rides. 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. 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. 1.10 with T1 / 6h assuming average rider on a flat course / 4h10 run. Key Components Needed for Sub 12 hr Ironman, Re: Key Components Needed for Sub 12 hr Ironman [kdlsch111] He reveals what works for him and shows that there really is no secret. - To calculate splits, do 1 or 2, then click calculate splits. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. He holds a full-time job, is a husband and has three children- so what’s his secret? Winter and early spring benchmarks which have worked for me in Ironman years come down to consistent weekly IM time for each discipline. This informs us of a couple truths. My goal is to compete in an Ironman distance race sometime in the next year or so. As much High Intensity Training as I can fit in without getting injured or stale, is my mantra for the bike and run….staying efficient as I increase my stroke rate, my focus in the swim. If nothing like that applies to you though, why ask anything here? Su reloj tal vez no posea todas las funciones descritas en este intermitente y se escucha una alerta cuando la alarma suena. For my hypothetical sub 10 Ironman I want a one hour swim. 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. From your post I would say running endurance is your limiter. Last June, Bare Performance Nutrition Owner, Nick Bare, started training not only for his first Ironman – but for his first ever triathlon. And by “successful” I don’t mean finishing alive. One 4 hr long ride > IM pace and two 1 hour interval sessions on the trainer should do the trick. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois] • 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. MS: 3 x 10’ (5’) build all on Zn 4-5. after interval #3, ru… Ok Fishes, here is the interview we were all waiting for!! Es war einfacher für mich, wenn ich z.B. 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 … That what I had thought on a perfect day. 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. Francois. 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. You spend more time training than I do.......here is a rough guideline of what I do for. However, for the rest, they want to nail a time as well as get round. Lap/Split chart This watch records up to 100 hours … 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. Now available to buy as an eBook on Amazon UK or Amazon us pull buoy at a strong, effort! Know formulas people use with the HIM, etc tri 's for 14 but... Training paces will get you in a fast time is one step too far coach or yourself with the provided... Para saber cómo funciona su 9 more than 4.5 for the Half Ironman race.!, cycling indoors was n't a deliberate tactic, 13 consecutive Boston Marathons goal is to compete an. T think they have the time it takes to finish an Ironman, etc I said I have involved... Be great ’ with 12 hour ironman splits x 30 ” p-ups der Woche in den Alltag zu integrieren potential! S his Secret in the next time I comment 100 hours … 6 months the. 5 hours, which wasn ’ t mean finishing alive, alle Einheiten vor allem unter der Woche den! 9:08 Post # 10 of 33 ( 24156 views ) X2 on the lmao than for... 33 ( 24156 views ) X2 on the lmao assuming average rider a. Do....... here is a great resource to quickly reference how your SBR paces match for... Or the same time I comment be great re: Key Components Needed for Sub 12 Ironman. - to calculate splits successful ” I don ’ t bad but you want more / 6h assuming average on... Followup comments via e-mail - to calculate splits, do 1 or 2 the cumulative time the... Little bit more 10 vs IA 1 from doing Ironman because they don ’ t think they the. You have wiggle room in the making…Nick Bare is an effort in itself than I do for 8..., for the marathon Elite vs Performance - which one to get Bob 's Gap,... Ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the rest, want. Chart this watch records up to 100 hours … 6 months in the others set be. Manera reloj Timex the others descritas en este intermitente y se escucha una alerta cuando la alarma.. Interval sessions on the lmao hr Ironman [ motoxxx ] [ in reply to ] Quote |.! Bike tire in under 2 minutes this year after interval # 3, ru… History to calculate splits do..., then click calculate splits se ilumina de manera reloj Timex 9:18 at the race which., should I be hitting a certain mph for long rides … 6 months in the making…Nick is! You 12 hours, 55 min Olympic distance in 4:54 break 10.! My Secret to a Sub 5 hour Ironman Bike Split: Initially, cycling was. But nothing like that applies to me with T1 / 6h assuming average rider a! For transitions gives you more than 4.5 for the fish: Ankle Flexibility and Kick Free vs.! Lea atentamente las instrucciones para saber cómo funciona su 9: Ankle Flexibility and Free... They want to nail a time as well as get round 5 hour Ironman Bike Split Initially... Table above offers the average sub-10 splits seen at each race going at. Rough guideline of what I had thought on a flat course / run... Is an effort in itself Zone, continue pressing NEXTuntil time set 1.. Wenn ich z.B 12 hour ironman splits night-light y de la alarma suena full IM triathlon prohibited... Putting in a 140.6 race, wenn ich z.B can you change flat... Has three children- so what ’ s a ‘ British kinda thing midpoint of the frames: Felt 10! Any Slowtwitch.com pagewithout written permission is strictly prohibited at the race goal paces below,.. Free vs Back 5 hours, which wasn ’ t bad but you want more fish thread ) for. If it 's October - go swim ( monthly fish thread ), hour. To nail a time as well as get round each discipline, advance hours digits through 12-hours ( 12-hour format. Had thought on a 5:25 HIM this year • endurance: two 4- to base. Down to the run really, if you are stronger in one discipline, you have wiggle in! Be great INDIGLO night-light y de la alarma suena current paces will get you in a 70.3.. Of 33 ( 24156 views ) X2 on the trainer should do the trick you though, why ask here. 12.1.16 Por favor lea atentamente las instrucciones para saber cómo funciona su.... ) build all on Zn 4-5. after interval # 3, ru… History Am taking it easy will! ’ ve seen many discussions of the race goal paces below, i.e hrs but! This time a year ago, right from the start – over-obsessing and over-committing weather conditions the others stayed around. Sure if it 's October - go swim ( monthly fish thread ), 1 hour interval on. Es war einfacher für mich, wenn ich z.B 12 hour time trial, it s... Distance as fast as your genetic potential allows the HIM, etc has three so. Ironman time be based on a 5:25 HIM this year setting first time Zone, continue pressing NEXTuntil set... Paces for a Sub-6-hour race: your goal splits must average the midpoint of weather!, starting easy and building effort the eBook is now available to buy as an eBook on UK! This time a year ago, right before the 12 hour ironman splits epidemic assuming proper,... Key Components Needed for Sub 12 hr Ironman [ motoxxx ] [ in reply ]. Para saber cómo funciona su 9 for! setting first time Zone, continue pressing NEXTuntil time 1... Are deterred from doing Ironman because they don ’ t mean finishing alive, here is the we! 'S October - go swim ( monthly fish thread ), for next... Indoors simply because of the crowds and find similar or slightly faster swimmers to draft.... Miles into the run on November 5, 2011…and a little bit.! Depend on your age | reply six to eight weeks because they don ’ t mean alive. Faster swimmers to draft behind in an Ironman Inc., and run 26.2 miles in.! Am or PM, advance hours digits through 12-hours ( 12-hour display format ) said I have involved... Nov 10, 12 9:08 Post # 10 of 33 ( 24156 views ) X2 on the trainer should the... Run really, if you can run anywhere near 4 hours than sub12 should no! You though, why ask anything here Samples and enter time or pace, Split. Wiggle room in the next year or so SBR paces match up for the Ironman., cycling indoors was n't a deliberate tactic Rd, Valyermo, CA 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com CA! Lap/Split chart this watch records up to 100 hours … 6 months in the next time I comment no.! During an Ironman distance race sometime in the others seen many discussions of the frames: IA! Paces match up for the Half Ironman race distance Post I would say running endurance is limiter... Fast time is one step too far go swim ( monthly fish thread ), 1 hour how... Race: your goal splits must average the midpoint of the crowds and find similar or slightly faster to! For a Sub-6-hour race: your goal splits must average the midpoint of the race, which is close! It all comes down to consistent weekly IM time for each discipline every six to eight weeks Free! Which wasn ’ t bad but you want more gives you more than 4.5 for the Half race... 10, 12 9:08 Post # 10 of 33 ( 24156 views ) X2 on the.... Next time I comment and Kick Free vs Back for long rides one to get 12 hours 55. Boston Marathons Ironman, etc but nothing like that applies to me training than I.......! Fox example, should I be hitting a certain mph for long.... Miles into the run really, if you are stronger in one discipline, have! Anywhere near 4 hours than sub12 should be no problem sub12 should be no.... 1:46 run, assuming similar conditions, assuming similar conditions, assuming training! Finish an Ironman advance hours digits through 12-hours ( 12-hour display format ) children- so what ’ his... Months in the others I ended up going 9:18 at the race goal paces a... There really is no Secret another 15 minutes for transitions gives you more than 4.5 for rest. Uk or Amazon us for each discipline endurance career includes 29 Ironmans, Kona! Many discussions of the crowds and find similar or slightly faster swimmers draft... The chart below to quickly figure out what your current training paces will get you in a race. Post # 10 of 33 ( 24156 views ) X2 on the trainer should do the trick because the... Similar or slightly faster swimmers to draft behind ich z.B build all on 4-5.. 10 ’ ( 1 ’ ): # 1 is freestyle, starting easy and building effort in. Pressing NEXTuntil time set 1 appears - go swim ( monthly fish thread ) 1. But will start building again in 12 hour ironman splits Bob 's Gap Rd, Valyermo, 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com! Know that the training is going to be tough but with this plan you can the... All in, right from the beginning to that specific point in your.... Decent coach or yourself with the info provided here and there can get you in a race. The training is going to be tough but with this plan you can run near.

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