His bike setup show that he races with a wide deep front and … Alan Couzens, M.Sc. By setting the bike split record and winning it in the fastest American Ironman time in the last decade [8:06:17] I showed the type of triathlete that I have trained to be -- a champion. It’s that time of year – race season! The difference between "could" and "should" is about 10 to 15 minutes. Ironman is an endurance trial, not a race. The most successful Ironman athletes know exactly how to pace themselves and have the mental strength to execute their pacing strategy on race day. He has worked and consulted with multiple World, Olympic, and IRONMAN champions, as well as teams including UnitedHealth Care, Dimension Data, Cannondale Drapac, Orica Scott, BMC, Trek, and Sky. In contrast, your "should" bike split is the bike that sets up the run. When I set the 70.3 bike split record in 2009 (which still stands) I was not winning big races. Power: If you're looking at someone with normalised power of 195 - so they're doing 190 average power across the course. Add 10 to 15 minutes to that sexy "could" split and set up the run. If you can That's a 72-73kg rider. For many athletes, the ‘hay is in the barn’ and the emphasis has shifted from building fitness to getting the most possible race day speed from the fitness that you have been able to build. 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. An average position triathlete would finish the bike in 5:15-5:20. Ironman Triathlon—3.8 kilometer (2.4 mile) swim / 180.2 km (112 mi) bike / 42.2 km (26.2 mi) run The Active Times Video Network Senior Care Facilities Get … Andrew: The bike split meant more because I won the race. That is slightly higher than for his Ironman race in which he pedaled for about half of the race at 80 to 90 rpm. You will notice that the bike weight is listed at a little over 22.5 pounds, but this is with a full Ironman race setup and many studies (as well as Best Bike Split) show aero trumps weight in all but extreme cases. In the Olympic distribution chart nearly 60% of his pedaling was in the range of 85 to 95 rpm. Ironman Power Calculator: How many watts will it take? His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. The Ironman bike split was 4:37 while the Olympic split was about 55 minutes. (Sports Science) Aug 6th, 2015. Today, as founder and managing partner of WinSight he helps guide exceptional clients like Ironman, Brooks Shoes, Coke, Neilsen, AT&T Wireless and many more to greater success. Ryan Cooper is the Chief Scientist at TrainingPeaks and Co-founder of Best Bike Split. What does it take to win a professional IRONMAN 70.3 race and set the fastest bike split? There are three big mistakes that people make here. 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