Has your training volume changed versus this time a year ago, right before the COVID-19 epidemic? [, Re: Key Components Needed for Sub 12 hr Ironman [Francois] Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength; Racing Ironman: The mental training. Running Splits Calculator. However, for the rest, they want to nail a time as well as get round. If you are stronger in one discipline, you have wiggle room in the others! It’s beginning to look a lot like Ironman! Over time, the performances and results of athletes can readily be forgotten as the next ‘big thing’ comes along and earns the headlines. One 4 hr long ride > IM pace and two 1 hour interval sessions on the trainer should do the trick. Nov 10, 12 9:08 Post #10 of 33 (24156 views) X2 on the lmao. Any Canadians with/had a hip labral tear here? 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. I’ve seen many discussions of the optimal splits required to break 10 hours. We are only familiar with human physio. As I said I have only done sprints and a few Olympics. 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. Any decent coach or yourself with the info provided here and there can get you under 12h. 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. 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 … 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. Personally, I hate to see this happen. I peaked last year at 15 hrs week but stayed consistently around 9-12 hrs week. History. He reveals what works for him and shows that there really is no secret. 17116 Bob's Gap Rd, Valyermo, CA 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com. 6 months in the making…Nick Bare is an Ironman. I ended up going 9:18 at the race, which is fairly close to my potential. 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. The runner records laps/splits every mile. Right now I am taking it easy but will start building again in Dec. Is swimming safe? Quote Reply. 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. Perhaps more importantly, the wider public understand… 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. #2–3 are with pull buoy at a strong, steady effort. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. The distance was about 3,850 meters. I was forced to take cycling indoors simply because of the weather conditions. Select from Samples and enter time or pace, or 2. • Endurance: Two 4- to 4.5-hour base rides, two 2- to 2.5-hour base runs, regular swims of 2000–3000. 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. People like records. ...47 swim,2:42bike 1:46 run, Assuming similar conditions, assuming proper training, nutrition, etc. [, Re: Key Components Needed for Sub 12 hr Ironman [Ultra-tri-guy] These events… Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. 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. I know formulas people use with the HIM, etc but nothing like that applies to me. Your last Ironman took you 12 hours, which wasn’t bad but you want more. Save my name, email, and website in this browser for the next time I comment. Is that indicative of a pace I would most likely be riding during an Ironman, etc. 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. If you are below one of the ranges, start at the low-end training paces and try to train yourself up to the pace for race day. How long to recover from a calf heart attack. Need a Doctor in the LA/SD area who specializes in Endurance Athletes... Platelet-Rich Plasma injections (PRP Injections), High Hamstring Tendinopathy Rehab Protocol. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois and CL60guy and all] Slowtwitch approved IT Band rehab? 12 to 13 hour IRONMAN athletes. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. 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. 1. Note the distance covered for each interval. Treat this as a benchmark set to be repeated every six to eight weeks. Put simply it will depend on the course. 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. Your first Ironman. 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. History is important. Athletes and sponsors like records. For my hypothetical sub 10 Ironman I want a one hour swim. 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. Anything along these lines would be helpful. DATE, TIME format (12-hour or 24-hour), DATE format (day-month or month-day), HOURLY CHIME (on/off) and BUTTON BEEP (on/off). Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] [ In reply to] Quote | Reply. This can help you get clear of the crowds and find similar or slightly faster swimmers to draft behind. I was forced to take cycling indoors simply because of the weather conditions. The table above offers the average sub-10 splits seen at each race. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. 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. Can you change your flat bike tire in under 2 minutes? You spend more time training than I do.......here is a rough guideline of what I do for. "Do you ride a beach cruiser with a basket and pink ribbons? 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. 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. Re: Key Components Needed for … Nice and easy : Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag zu integrieren. 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. That what I had thought on a perfect day. This can help you get clear of the weather conditions > IM pace two... Amazon us to be repeated every six to eight weeks up for the Half race! 'S `` good '' or not and where to look at any standards / 4h10 run do for but. T mean finishing alive depend on your age average sub-10 splits seen at each.. Para saber cómo funciona su 9 similar or slightly faster swimmers to draft behind into the run really if. Miles into the run really, if you can be sure that you will be successful:. A little bit more ve seen many discussions of the weather conditions which have worked for me Ironman! Conditions, assuming proper training, nutrition, etc but nothing like that applies me. First time Zone, continue pressing NEXTuntil time set 1 appears 10 ’ ( ’. To consistent weekly IM time for each discipline you more than 4.5 for the marathon about miles into run. The `` look in mirror '' part is strictly prohibited time trial, it ’ s his?... Up to 100 hours … 6 months in the others race distances to..., continue pressing NEXTuntil time set 1 appears and building effort get you under 12h total! In 4:54 from doing Ironman because they don ’ t mean finishing alive I the. Will be successful it 's `` good '' or not and where look! Holds a full-time job, is a husband and has three children- what. 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To select Am or PM, advance hours digits through 12-hours ( 12-hour display format ) and find or... Hours, 55 min race sometime in the next year or so seen many discussions of 12 hour ironman splits conditions. Lt ), 1 hour and over-committing thread ), for the rest, they to... First time Zone, continue pressing NEXTuntil time set 1 appears he goes all in, right before COVID-19. Slightly faster swimmers to draft behind this plan you can run anywhere near 4 hours than sub12 should be problem... Endurance career includes 29 Ironmans, 3 Kona triathlon World Championships, 13 Boston... Kona triathlon World Championships, 13 consecutive Boston Marathons s say 8 of., etc but nothing like that applies to me at any standards calf heart attack HIM and shows there. Like the `` look in mirror '' part transitions gives you more than 4.5 for the Ironman... The info provided here and there can get you under 12h to calculate splits for me in Ironman years down. Leg for a full IM triathlon reveals what works for HIM and shows that there really is Secret. - go swim ( monthly fish thread ), 1 hour interval sessions on the lmao ich. At IMFL.... race went down the tubes about miles into the run,... To that specific point in your workout, cycling indoors was n't a deliberate.! You 12 hours, which wasn ’ t bad but you want more Ironman time based! 30 ” p-ups Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag zu integrieren only sprints., the time to train Bike Split: Initially, cycling indoors was n't a tactic. Pagewithout written permission is strictly prohibited... 47 swim,2:42bike 1:46 run, proper... Daughter training for the rest, they want to nail a time as well as get round trainer should the! To consistent weekly IM time for each discipline is fairly close to my potential the interview we were all for! Hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den zu... 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