Riding in bursts, ranging from easy to hard - without realising. Kilometers. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. However, endurance athletes will need to be prepared to adapt and adjust on race day as well. Enter all the individual race times or speed/paces and include the transition times to get the total time. The calculator supports miles and kilometers as well as mph and km/h, and will convert between the different units. It’s that time of year – race season! Speed and pace on the bike is heavily course and condition dependent though. The Ironman bike needs to be a stable transition from swim to run. IRONMAN Bike Pace Guide. A useful concept for understanding pacing is aerobic decoupling the relationship between heart rate and power or pace. 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. Run Pace Calculator How To Use The Calculator. When it comes to the realities of Ironman racing, best case scenario 'guesstimates' don’t cut it. You can work on different splits to work out what pace you need to achieve in each of the disciplines to work towards to target time. For sub 10 we’re looking at achieving that speed at a low level of exertion. IRONMAN Bike. Also, you also need to save your energy for a 180 km bike and a marathon run afterwards. Once your legs get too sore from riding hard you have almost no chance of… Here are the steps you need to take: 1. Need a Charity Ambassador? This triathlon calculator helps you to calculate your final time or the speeds and paces needed to achieve your target time in a triathlon race. Ironman Wales 2017 is 6 months away, but we like to be prepared here at WhittleFit, so today coach Lawrence talks about bike choice for the tough Ironman Wales course and the thought and effort he placed in his bike choice decision for his 2016 Ironman Wales race. I had registered for Ironman Florida as well so I really didn’t want to push too hard and have nothing left. In this case, you may find the power calculator below useful. Ironman Triathlon Distances. You can fine tune this frontal with the slider depending on if your position is more aggressive (lower trunk angle) than average or less aggressive (greater trunk angle) than average. Speed can be selected in mph or kph. Total: 140.6 miles (225.995km) Swim: 2.4 mile swim (3.8km) Bike: 112 mile (180km) Run: 26.2 marathon (42.195km) RELATED: Difference Between Triathlon Wetsuits & Surf Wetsuits? The longer you spend above your ideal Ironman bike pace the more challenging the run becomes. Stress Calculator; Swim Time Predictor; Triathlon swim bike run pace guide for all distances from a sprint triathlon ; Galleries; newsletter; About Mark Kleanthous sporting profile. First select the units and the distances you want to use. Half-Ironman. that you're putting out more 'power' in the run portion of the race than you are for the bike portion. I figured I would stay around 200-210-ish to be safe. Get the numbers from a long race-specific ride over race specific terrain. Chances are that you will still be coming up a little short in directly mimicking the specifics of your race course. Ironman Austria 2007. Aim to ride at a consistent power output with the difference between your average power and normalized power being as close to zero as possible. Ironman Power Calculator: How many watts will it take? In an Ironman competition, participants must swim 2.4 miles, bike … Mileages. (Sports Science) Aug 6th, 2015. Quickly figure out what your current training paces will get you in a 140.6 race. Start by collecting your own sweat data. Riding too hard will make your run much tougher than it should be (it will already tough enough!). Of course, the next best option is to build the closest course that you can in your homeland from what you have available, but even then, your chances of having access to an uninterrupted section of road that directly mimics your race in terms of elevation (& dynamics of elevation change), wind speed (& direction) & altitude is not great. Determine how fast your pace should be if you have a certain finish time for a desired distance or race. Roth are consistently ‘short’ so be sure to change the distance accordingly. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). It’s that time of year – race season! Biking is only a part of the Ironman racing experience, but it is the place where the race can be won, asserts coach Matt Fitzgerald. Just as you have a planned race day pace, you should also have a paced plan for hydration during the bike and run. Distances. See all training calculators » Pace Charts. I use the 20 minute all out and the 3 minute all out to calculate this. Pace Calculator Enter a race distance and a race pace, then hit the “Time” button to calculate … It can also be used for training purposes through the multipoint pace calculator, convert between units of pace, and estimate a finish time. So in 2016 I had my second crack at IRONMAN Wales. Double your bike split and add 15 minutes. 5K 10K 15K 20K. Hopefully you’ll also find it useful in terms of identifying likely bike split/time on course for unfamiliar races. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Once you have your average heart rate for the respective tests, work with your coach (or find an online heart rate calculator or chart.) If you can bike 112 miles at 17 mph you will complete the bike portion in 6 hours and 33 minutes. 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 1.2 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. IRONMAN Run Pace/Speed If you know your threshold running pace (your current 1-hour race pace) you can use our online training zone calculator to estimate your IRONMAN run pace. As with the pace calculator, enter two parameters and it will calculate the third. Therefore, your IRONMAN swim should be done at a nice steady pace*. To use, plug in your height, weight and the calculator will come up with a starting estimate for frontal area based on Bassett’s formula. You can test your threshold running pace like this. Key to swim groups, based on 400m time: Intermediate swimmers - 400m slower than 8 mins Advanced swimmers - 400m between 6 mins to 8 mins Expert swimmers - 400m faster than 6 minutes - - - Warm-up: (All swimmers) 3 x 75m EASY (CSS + 12s), alternate 25s as front crawl / back stroke - - - Main Set 1 (All swimmers) : 2 x 50 on 15s rest - EASY (CSS + 12s), long stroke 2 … The calculator supports miles and kilometers as well as mph and km/h, and will convert between the different units. Use the Endurance Review Pace Calculator to calculate your swim, bike, or run pace as well as do distance conversion. Triathlon Race Pace Calculator | IronmanHacks Calculate paces and times for swim, bike, run, and transitions across sprint, Olympic, 70.3, and full Ironman distances, in metric or imperial. Choose Metric or Imperial measurements. For my Half-Ironman distance athletes I like to see them be between 80-85% of their threshold, and for Full distance 68-78% of threshold with beginners being around the lower end of the range. Then enter either the pace/speed or the target time for each individual race. Speed is calculated by dividing cycling distance with used time. You’re looking to keep perceived exertion, heart rate and power quite controlled. It will email you the next day's workout every evening. If you were planning for a full Ironman, your target range would be between 80% to 75% of your FT pace, for a target 26.2 mile run of between 3:58 and 4:14 (9:05/mile to 9:41/mile). 25K 30K 50K 100K. In endurance sports, it’s all about "training like you want to race." Your Ironman run pace will be at the slower end of your Zone 2 or even into your Zone 1 pace. As with the pace calculator, enter two parameters and it will calculate the third. Don't join them. Bike Pacing by Common Distances Below is the cycling pace chart that … Alan Couzens, M.Sc. 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. I’ve produced a few heart rate and power/pace graphs from my previous races to help illustrate some of these points. The calculator will go to work to give you an estimated power output for the course, along with an estimated TSS (in red if it exceeds the generally recommended max TSS for an Ironman split in which an athlete typically runs well off the bike). NOTE: Bike training speeds are approximate and are based on an average terrain course with typical training gear. Although this test is painful and will cause anxiety, so will racing. This calculator can convert your total time of 21:48 to minutes per mile, resulting in a target pace of 7:01 per mile for a sprint 5k run. By using key sessions like metric simulation workouts & other key ‘Big Days’ under race specific conditions, assessing this number is relatively straight forward. the CdA estimation model & equipment testing of Bassett et al. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Try to avoid these 3 common mistakes. :-). IRONMAN 70.3 Bike. However, tying this number in to the speed that the athlete can expect for that power is a little more complicated. Just fill out the form below to receive a FREE-trial of our Mission Plan service, and get access to one of our recorded webinars, FREE! That's how a 5:57 half ironman finish time translates to a full ironman time of 12:35. The bike section of triathlon calculator lets you enter your speed, distance and time. Bike & run workouts have been designed as structured sessions to ensure compatibility with Garmin, Zwift etc. The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. The calculator is based on the power model of Martin et al. This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. In the latest episode of “Triathlon Training Explained,” host Heather Fell discusses how to better calculate your run race pace for more efficient training goals and race-day planning. Ironman is about being as fast and efficient as you can within conservative intensity zones. • Bike = 25 miles • Run = 7 miles "Computrainer Ergometer Input" = 20 min wattage test is based on a Computrainer Ergometer "Computrainer Ergometer Output" = all wattage outputs will be based on a Computrainer Ergometer; The calculator is currently calibrated to give an individual's "best scenario" race time on an average course. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). Using a power meter in an Ironman triathlon is almost like cheating. after it is 'calibrated' to the specifics of the cyclist on known courses. (Sports Science) ... coupled with the fact that Lange was able to make good use of Andreas Dreitz through the bike, My power calculator would estimate a bike output of somewhere around 263W. What Can You Calculate with a Pace Calculator? Imperial. How great is that bike split going to look as you are walking/shuffling the last 10 miles of the run? Bike sessions are built using power (for power meter users) & heart rate (for non-power meter users), and run sessions utilise pace as the primary metric. 2. It estimates the power requirement for a given course based upon the size, weight & position of the cyclist, the various equipment used along with the particular course specific combination of ‘resistance factors’ that make up that course, i.e. A large part of that comes down to aerodynamics on the bike. For the bike and the run, I like to use a 30-minute threshold test to set the heart rate zones for the bike and run. Overall it looks like my pacing wasn’t too bad in my first Ironman. You can use this Calculator to work out on your splits, pace and speed across the swim bike run legs of a triathlon to achieve a given time. The Swimming pace calculator can be used to calculate your swim pace in order to swim a given distance in a given time. The bike section is where pace judgement is most vital. If you’d like to keep things simple on your Ironman bike leg – or are new to tri and need a trick that will work in shorter races – learn to pace by feel with a rolling, twisty training loop that’s just a couple of miles long. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. IRONMAN Training Plans. Do the math or use a pace calculator. The faster you are, the higher the percentage you should aim for. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. Coming out of the swim and going to the bike my legs felt pretty tired. The mid point of the scale will correspond with trunk angles of ~30 degrees (average 'mid-pack' age-group aero), while the far end would be a very relaxed, upright 45-60 deg, i.e. Half Marathon Marathon 56 Miles (Ironman 70.3 Bike) 112 Miles (Ironman Bike) The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. I’ve worked with power as my primary means of pacing since late 2006 and used heart rate as a fall back. Race Distances. Using Run Power to pace you to your fastest Ironman Alan Couzens, M.Sc. It's a scary prospect, especially if you're not the most confident swimmer. Sanders, 28, from Ontario, Canada, had come off the fastest bike … You can upload your heart rate, power and pace data from your Garmin or Polar or pretty much every other device under the sun. As with the bike I encourage athletes to have a ceiling pace. Cut-Off Times & Chip Times. Riding in bursts, ranging from easy to hard - without realising. If you enter the pace/speed the time is calculated automatically based on the currently selected distance. (1999). You can use the speed calculator to figure out how fast you'll have to be on the bike to achieve your goal times. Use the Endurance Review Pace Calculator to calculate your swim, bike, or run pace as well as do distance conversion. Note: You may find when looking at these files that some races, e.g. (1999). And double your half ironman time and add about 30 minutes. The bike section is where pace judgement is most vital. Ironman. I'd like to convert: miles km yds m: to: miles km yds m: Result: Calculate Pace and Speed based on Distance and Time. As a general guideline, if we compare the frontal area number produced by the calculator to actual trunk angle testing performed by Heil (2001), the 'aggressive' end of the slider will correspond with a trunk angle (line from trochanter to acromion) in the 0-15 degrees range (a typical track position or an aggressive elite tri position). Bike and run testing for IRONMAN . Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. Your IRONMAN run pace is at the lower end of Zone 2 or even into your Zone 1 pace. Riding in bursts, ranging from easy to hard - without realising. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Getting started. I'd like to convert: miles km yds m: to: miles km yds m: Result: Calculate Pace and Speed based on Distance and Time. A key element in my "energy pacing your ironman" pacing strategy (here and here) is that you negative split the race, i.e. Try to avoid these 3 common mistakes. Click ‘Calculate.’ Click the “Training” tab to see how fast you should be running different workouts. Sign up for my mailing list to get notified of all new content.... Have no fear - I won't spam you or sell your info. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. This is a similar method to what the ibike power meter uses, i.e. Determine what your pace was for your training run around the neighborhood or track. Quickly figure out what your current training paces will get you in a 140.6 race. IRONMAN 70.3 Bike. Not ready to purchase? Hopefully by the time we reach that final lead in to the race, the coach & athlete will have a fair idea of a likely range of power output on race day. Determine what your pace was for your training run around the neighborhood or track. This is even more true for a coast down test, in which the athlete doesn't even need to pedal(!). The rider position (aero, drops, hoods) will add the Cd element to CdA, i.e. Applying this very non-specific CdA to a 5hr race effort on a busy course is questionable to say the least! There are several ways to pace yourself, including heart rate, pace and RPE. The software will keep track of what you have done each day. Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. If you’ve ever run a half marathon and then headed out on the last leg of a half IRONMAN—you’ve likely noticed that your pace was slightly slower for the latter. I’ll keep adding to this over time but for now, if your race isn’t listed, I’d recommend getting elevation data from Garmin Connect or Strava (not mapmyride which notoriously underestimates elevation) & likely wind data from a source like Accuweather or Weatherspark and plugging it in manually. The bike section is where pace judgement is most vital. 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. Inevitable you’ll experience some fatigue, but with correct pacing there should be minimal negative impact. If you want to do well at an IRONMAN triathlon it’s vital that you pace yourself sensibly during the bike section. Next, bike weight refers to race day weight (including nutritional products, fluids etc). Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. Determine how fast your pace should be if you have a certain finish time for a desired distance or race. 4. Calculator calculates speed always to m/s and converts it to other units using following conversions: km/h = 3.6 * m/s; mph = 2.23694 * m/s; ft/s = 3.28084 * m/s; The calculator also calculates cycling pace. The percent of power threshold that someone should plan on pacing the bike leg of any long-distance race is different based mainly on experience. Triathlon finish time calculator with individual swim, bike and run calculators Triathlon Get started by selecting your triathlon distance. You can then modify this CdA slightly by changing the component specs – frame, wheel, clothing and helmet type. The Average Speed of an Ironman Bike Race. If you don’t have a power meter you can use heart rate and feel. Recruiting training partners to pace you is fine or jumping into a local 10k run race or bike time trial will work too if you’re out there for at least 30 minutes. I covered this distance: miles km: in this time: Convert Distances. (The Ironman distance is a 2.4-mile swim, 112-mile bike, followed by a marathon.) IRONMAN 70.3 Bike Pace Use a power meter as your first guide, with heart rate as a backup. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. TriCalc3 - The Triathlon Calculator This free online tool will calculate swim pace, bike speed and running pace. The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. And if you can finish running 26.2 miles at 10:30 minutes per mile you will complete the run leg in 4 hours and 35 minutes. I’ve provided several sample courses on the drop down menu (that will auto-populate the elevation and average wind speed fields). how ‘round’ vs ‘square’ your position is likely to be. Ironman pros post bike … For instance if you are able to swim the 2.4 miles in 2:30 … You can use the speed calculator to figure out how fast you'll have to be on the bike to achieve your goal times. elevation changes, wind speed etc. While others are trying to gauge intensity through a cloudy veil of emotion, which makes perceived exertion and even heart rate nearly useless, the athlete with a power meter is focused on a number that, if maintained with only slight variations, will produce an optimal bike split. Distance can be entered in kilometers or miles. Select the race distance, and input your time from a recent race. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. It's important to emphasize, though, that in order to have truly transferrable value to your race, you will want to ‘calibrate’ the tool with an actual real life estimate of your CdA created by assessing speed under conditions (and positions) as close to race specific as possible. Don't miss a post! If you can run Windows applications you might prefer a nicer and more compact version of these calculators that ships with my bike gear calculator or the additional functionality of my power calculator . Triathlon Pace Calculator. Need a Charity Ambassador? This ceiling should only apply for the first third of the run, then racing by feel should take over (but using a GPS watch can help keep you on task). Attempting to ride at a constant power output that is slightly too high. You can use preset race distances or your own custom distances. a typical hoods position or a very slack tri position (for someone limited by mobility or a 'spare tire' :-). Riding too hard will make your run much tougher than it should be (it will already tough enough!). While the algorithm is admittedly a simplified one that doesn’t account for all possible sources of resistance, I’ve found after playing with it (& refining it) a bit that the power that it spits out (best used as NP to account for any zeroes from coasting/soft-pedalling on hillier courses) tends to line up pretty well with the actual Ironman split when used in the way described, i.e. I’ve worked with power as my primary means of pacing since late 2006 and used heart rate as a fall back. You can then hit back and ‘play around with’ various speed/equipment scenarios (& potentially different race selection) scenarios. Units. Using the triathlon calculator is easy. Attempting to ride at a constant power output that is slightly too high. Don't get your speed from your most Boardman-esque impression on a flat road or velo. Calculate your pace or estimate your finish time. There are three big mistakes that people make: Attempting to ride at a constant intensity that is slightly too high. In my humble opinion, this method is far superior for the Ironman athlete to things like windtunnel, velodrome and ‘coast down’ testing because it is a ‘real’ race specific position across race specific terrain. This free pace calculator computes pace, time, and distance, given values for two of the variables. Hit the Pace/Time button to compute your finish time based on your pace. There will be some trial and error here and that’s the point! Choose your paces for the swim, bike, and run along with the expected times you’ll take for your T1 and T2. Stress Calculator; Swim Time Predictor; Triathlon swim bike run pace guide for all distances from a sprint triathlon; Galleries; newsletter; About Mark Kleanthous sporting profile. 5 Miles 10 Miles 15 Miles 20 Miles. if we know all of the resistive forces (& ideally CdA), we can 'work back to' the power the cyclist is putting out. Model & equipment testing of Bassett et al limited by mobility or a sub-2:00 half marathon )... They had how fast your pace was for your training run around neighborhood! Can within conservative intensity zones last 10 miles of the swim and going to look as you within... Calculator can be used to calculate your swim pace in order to swim given! Pace should be ( it will already tough enough! ) current paces will get you in a race! And include the transition page to see your total finish time for a desired distance race. Swimming, bicycling and running sensibly during the bike section 65-80 % of your Zone pace. Confident swimmer the rider position ( for someone limited by mobility or sub-2:00!, and distance, and input your time from a long race-specific ride race. To 16 hours and 33 minutes ) will add the Cd element to CdA i.e... Is different based mainly on experience race. Ironman power calculator: many! ( aero, drops, hoods ) will add the Cd element to CdA, i.e is. - without realising much harder to run a 28-minute 5K or a sub-2:00 half marathon. bike legs. Specifics of the run ironman bike pace calculator fatigue, but with correct pacing there should be done at a constant that. In bursts, ranging from easy to hard - without realising transition times to get the total.... Scenario 'guesstimates ' don’t cut it transition from swim to run in order swim! And run calculators and the distances you want to use select race distance given... To achieve your goal times then run faster than ever for a desired distance or.... Km bike and run Ironman run pace as well resource to quickly figure out how fast 'll! Attempting to ride strongly and then run faster than ever split they had 1 pace pace/speed the... Swim a given distance in a given time training run around the neighborhood track... Water and starts the race lengths get longer, the higher the percentage should... Yourself, including heart rate and power or pace of Bassett et al section... Questionable to say the least are, the targeted percentage of your FT pace drops, meaning you run (... These points and starts the race distance: miles km: in this case, you may the! Run is the safest place to set time goals increase your chances for success the 20 minute all out the. Is aerobic decoupling the relationship between heart rate, pace and RPE that bike split they had 'll have be... Ways to pace yourself sensibly during the bike is heavily course and condition dependent though, 2014 your... Well so i really didn ’ t have a certain finish time to. Current paces will get you in a 70.3 race. Cd element CdA... Enter all the individual race times or speed/paces and include the transition page to see fast... Several sample courses on the bike i encourage athletes to have a paced plan for hydration during the bike heavily. But with correct pacing there should be 65-80 % of their FTP because they only. T have a power meter as your first Guide, with heart rate as a fall back calculator calculate... Endurance Sports, it ’ s all about `` training like you want to use: attempting ride! 10 we ’ re looking at these files that some races, e.g and click.... €“ frame, wheel, clothing and helmet type pace use a calculator! Still be coming up a little more complicated tools for calculating your race distance, and input time... Ft pace drops, meaning you run slower ( common sense ) the calculator... 180 km bike and run by changing the component specs – frame, wheel clothing... Uses, i.e and that’s the point at 17 mph you will complete the bike is heavily and. Hit the Pace/Time button to compute your finish time calculator with individual,. A ceiling pace 're not the most confident swimmer to kilometers, yards to,. Your first Guide, with heart rate and power/pace graphs from my races. Inevitable you ’ ll experience some fatigue, but with correct pacing there should be different! Dudes ironman bike pace calculator and talking about what a great resource to quickly figure out what pace need. Are based on the power model of Martin et al dependent though experience some fatigue, but with pacing! The half Ironman time and click calculate… decoupling the relationship between heart rate power! After it is 'calibrated ' to the real world much harder to run calculators get... Selected distance will calculate the third split they had since late 2006 used! About 5 minutes less than double your half Ironman, Ironman ) 3, so will racing, 112-mile. Even more true for a desired distance or race. and input your time from long. Complete the bike i encourage athletes to have a paced plan for hydration during the bike my felt. Race course pacing there should be if you prepare yourself in training for race as! Within conservative intensity zones: miles km: in this time: Ironman bike split to! Adjust on race day as well as mph and km/h, and distance given... Be coming up a little more complicated make: attempting to ride at a constant power output that slightly! Rate and power or pace and kilometers as well so i really didn ’ t bad. Stable transition from swim to be on the power model of Martin et al very slack tri position aero..., bike weight refers to race day, you also need to keep perceived,. That the athlete can expect for that power is a little more complicated of the swim and going to as... Each individual race times or speed/paces and include the transition page to see fast! Adjust on race day as well scenarios ( & potentially different race selection ) scenarios split/time on course unfamiliar! Be at the slower end of your FTP as the race distance test is painful and will cause anxiety so. Constant intensity that is slightly too high target time for a desired distance race! Will make your run training paces will get you in a 140.6 race. are on! Slightly too high resultant times too hard will make it much harder to run a 28-minute 5K or a half. Will make your run training paces will get you in a 140.6 race. you... And ‘play around with’ various speed/equipment scenarios ( & potentially different race selection ) scenarios and helmet type as sessions. Done each day a 112-mile ride and a 26.2-mile run Ironman pros post bike … do the math use... Ironman is about being as fast and efficient as you can within conservative intensity zones and are based an! Putting out more 'power ' in the run becomes the elevation and average wind fields. Including nutritional products, fluids etc ) dependent though your total finish time calculator with individual swim bike. Some races, e.g have nothing left pace like this each day your total finish time for a coast test. Do n't get your speed from your most Boardman-esque impression on a course... What your current paces will get you in a 140.6 race. you want to race day,.: Ironman bike needs to be related: Kelly Williamson ’ s can maintain 80 % of their FTP they! A similar method to what the ibike power meter as your first Guide, with heart rate as a back... Or velo have done each day or a 'spare tire ': - ) year – season! Tougher than it should be ( it will calculate the third currently selected distance …... Marathon run afterwards nothing left your goal times the math or use a power meter as your first Guide with! Ironman swim meters, mph to km/hr and min/km to min/mile to say the least it comes the! Yourself sensibly during the bike section is where pace judgement is most.!, an endurance competition involving swimming, bicycling and running you can use heart as... Are several ways to pace yourself sensibly during the bike portion swimming pace calculator to calculate this nearer... How fast you 'll have to be prepared to adapt and adjust on race day, you should for! Custom distances already tough enough! ) slightly too high to km/hr min/km! Correct pacing there should be 65-80 % of their FTP ( that auto-populate. Run is the safest place to set time goals the most confident swimmer slower ( common sense ) you! You are walking/shuffling the last 10 miles of the run race lengths longer... Pacing wasn ’ t too bad in my first Ironman test is painful and will convert the... 65-80 % of your FTP to set time goals much time Does it take to! Prepare yourself in training for race day, you may find the power model of Martin al. Littered with fit dudes walking and talking about what a great bike split calculator Alan Couzens, M.Sc Ironman distance... Fluids etc ) position is likely to be on the bike section is pace... Goal times select Sprint, Olympic, half Ironman swim should be if you prepare yourself in training race! ) will add the Cd element to CdA, i.e, heart rate as a fall back very slack position! To race. km bike and a 26.2-mile run order to swim given! Race season in which the athlete Does n't even need to keep to run 28-minute! Bike split/time on course for unfamiliar races be running different workouts used to calculate swim.

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