What follows are my tips for Ironman beginners or just the Ironman-curious. I was therefore very nervous about the Ironman and knew I’d have to get my pacing right to stand any chance of surviving. You can bike comfortably for an hour and a half or so. Super sprint distance (400m swim/10km bike/2.5km run) The super sprint is the shortest triathlon and is an ideal entry point for beginners looking to compete in their first triathlon. I know that completing an Ironman—swimming 2.4 miles, riding 112, and running a marathon—is a lifetime goal of hardcore endurance athletes, not a nonchalant act of whimsy just to fill a Saturday. Let’s call it 17mph. Calculating your possible Ironman timing is not as simple as adding up the numbers. Right now, you're capable of doing a long run in the 1:15 to 1:30 range. The good news is about half of your race time in an Ironman is spent on the bike, so if … I did a total of just two long rides and one long run in training – and all my other workouts were 60-minutes or less. Age-grouper times: if you’re looking for a good time in this format then aim for anything under an hour or around that mark. He was able to average 5 more watts in the final hour on the bike than the first. https://bettertriathlete.com › triathlon-distances › ironman This was still 5 watts less than his Peak 20 of 341 watts, or 4.76W/kg, set while climbing to Hawi. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. run off the bike • Sunday – 40 min. Three months out • Monday – DAY OFF With training, you're confident you could average between 15 and 16 mph for 112 miles (total bike time between 6:15 and 7:30). Of course, finish times really depend on your age group. The 70.3 takes about 6 hours on average to finish: the swim takes 45 minutes, the bike ride about 3:00, and the run approximately 2:15. Bike tips for the first time Ironman Triathlete | FirstTimeFinish Series Coach P Coach P https: ... you’d average 19mph. You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week. • Saturday – 3 to 4 hour cycle/15 min. How Can You Calculate Your Ironman Time? If the next day we took the gun away but told you ride for 4-5 hours, you’d ride at some slower percentage of this 19mph, simply because you’re on the bike longer. Related: Eat Your Way to a PR. He averaged 295 watts, or 4.12W/kg and 25.2mph. 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