This can help you get clear of the crowds and find similar or slightly faster swimmers to draft behind. Good advice, I like the "look in mirror" part. • 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. My first Ironman in 9 months. We are only familiar with human physio. Illiac Artery Endofibrosis - I've got it. I peaked last year at 15 hrs week but stayed consistently around 9-12 hrs week. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Swim 1:05, Ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the marathon. As I said I have only done sprints and a few Olympics. Personally, I hate to see this happen. I'd say yes. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. The 12 hour time trial, it’s a ‘British kinda thing. Calf muscle pull or tear? Winter and early spring benchmarks which have worked for me in Ironman years come down to consistent weekly IM time for each discipline. 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 father and daughter training for the Ironman Florida triathlon, racing on November 5, 2011…and a little bit more. 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. My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. Of course, the time it takes to finish an Ironman will depend on your age. D. After setting first Time Zone, continue pressing NEXTuntil Time Set 1 appears. 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. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. El ícono de INDIGLO night-light y de la alarma se ilumina de manera reloj Timex . 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. 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. Put simply it will depend on the course. 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/. 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 beginning to look a lot like Ironman! His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. • Endurance: Two 4- to 4.5-hour base rides, two 2- to 2.5-hour base runs, regular swims of 2000–3000. 1.10 with T1 / 6h assuming average rider on a flat course / 4h10 run. 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. He reveals what works for him and shows that there really is no secret. Putting in a fast time is one step too far! http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/. Save my name, email, and website in this browser for the next time I comment. WU: 15’ with 4-5 x 30” p-ups. My goal is to compete in an Ironman distance race sometime in the next year or so. Your last Ironman took you 12 hours, which wasn’t bad but you want more. And by “successful” I don’t mean finishing alive. Tuesday Bike: threshold (LT), 1 hour. 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 … Below is an example of a 4-mile run. 12 Hours To A 9 Hour 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. Your email address will not be published. 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. …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. Is that indicative of a pace I would most likely be riding during an Ironman, etc. Su reloj tal vez no posea todas las funciones descritas en este intermitente y se escucha una alerta cuando la alarma suena. Treat this as a benchmark set to be repeated every six to eight weeks. Thanks! Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. Nov 10, 12 9:08 Post #10 of 33 (24156 views) X2 on the lmao. He goes all in, right from the start – over-obsessing and over-committing. [. What should my Ironman time be based on a 5:25 HIM this year? 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 … 12 to 13 hour IRONMAN athletes. Quote Reply. 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. Re: Key Components Needed for … Calculates and displays splits. Is swimming safe? 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. Slowtwitch approved IT Band rehab? The table above offers the average sub-10 splits seen at each race. 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. Quote Reply. 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. A lot of people are deterred from doing Ironman because they don’t think they have the time to train. Anything along these lines would be helpful. I’ve seen many discussions of the optimal splits required to break 10 hours. Need a Doctor in the LA/SD area who specializes in Endurance Athletes... Platelet-Rich Plasma injections (PRP Injections), High Hamstring Tendinopathy Rehab Protocol. History is important. 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. I have been involved in tri's for 14 years but have never competed in an Ironman. 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. Athletes and sponsors like records. I know formulas people use with the HIM, etc but nothing like that applies to me. For many people, doing an IRONMAN is an effort in itself. 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. 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. Is your training volume up, down, or the same? Doing a couple of 1- to 3-hour … [, Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] If you are stronger in one discipline, you have wiggle room in the others! The eBook is now available to buy as an eBook on Amazon UK or Amazon US. C. To change values, press +/–repeatedly. You spend more time training than I do.......here is a rough guideline of what I do for. 1. 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. 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. …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. 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