January 27, 2021

triathlon split times

MS: Pace work – 8×200 (35-40”). Try 3 issues of 220 Triathlon for just £5! The clock then starts over on the next lap. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. Additionally, the cumulative fatigue from the the run in particular stifles swim progress. Pace work off the bike. MS: Pace work 5×5 miles (5-10’ easy). Sunday speedwork – 3-4 x 1/2 mile (2’). Aerobic endurance pace. Speedwork: Faster interval pace. Decide to focus consistently through the set, internalizing strong swim rhythm. Note if you are at the strong end, the midpoint or the slower end of these ranges. A milestone for many athletes is cracking the 2-hour 30-minute mark, the goal of this training plan. You will find that there is a greater emphasis on higher intensity training than in longer-distance training plans. 4-5 strides. Thursday Your goal splits must average the midpoint of the race goal paces (i.e. LT + speedwork. For an “A” race, a two-week taper is appropriate.  4-5 strides. A triathletes training hours (and energy) has to be split between three disciplines. Run: 1:15. Run: 2.5hrs total per week spread over three sessions. Day off: Walk and stretch. For example, in a triathlon you would have seperate splits and lap times for … The week of the race follows a similar pattern, but reduce volume by another 50 percent from the taper week prior. WU: 20-30’ mostly easy spin, but include 4-5 x 30” P-ups to “speedwork” pace. Wednesday Run: 1:30. CD: 10-15’ easy jog. WU: 400-800 including freestyle, drills and kicking. I've known for a week that I finished the race in 1:55:42, coming in 282nd of 385 racers. You will see the following pace-targeted terminology: Pro Aerofuel — Best Bike Saddle for Time Trials and Long Distances. Bike: 2:00. Try to swim the same times for 30×50 as during week 1, but with less rest this week. Triathlon Split Calculator 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. For now, these HIIT segments will be very short in length. Friday Take a day off on monday, an easy aerobic day Tuesday and do some very short threshold sessions on Wednesday and thursday to activate your race pace energy. Friday For instance, 1:30/100m is 1:21/100y. Run: 20 mins. Run: 20 mins. Get organized: Create a race checklist. Swim: 1:15. CD: 200-300 freestyle and backstroke. 4-5 x 30” P-ups to “speedwork” pace. The chronograph feature on your Timex Triathlon watch can be used to monitor athletic performance. LT. WU: 400-800 including freestyle, drills and kicking. Swim: 1:15. Speedwork – 12 x 50m (20-25”). Sunday If your times fall outside of these pace ranges, adjust your pace time relatively for each range. Swim: 1:15. lt + speedwork. Pace work. It just might. WU: 20-30’ easy, aerobic riding. There’s less long-term stress on the body compared to long-course events, so you can race more frequently and see results faster. That means you’ll log nine total weekly sessions, including three swims, three bikes and three runs. Performance pointer: To nail your transitions, practice mounting and dismounting quickly at a line like there will be in a race. Base endurance and open-water skills. 3’ | X” = X seconds, i.e. CD: 10-15’ easy jog. Bike: 2:00. Base endurance and open-water skills. speedwork/pace work – 12 x 50m as 25m speedwork, 25 pace work (30-35”). Despite this, elite triathletes know … How long does it take to finish an International Distance Triathlon? Divide the intervals into sections and resolve to be strong over the last 2 minutes of each one, maintaining your start speed. Turns out, median triathlon times are hard to pin down: They vary among genders, age groups and terrain. It encourages blood flow to repairing muscles, but is not hard enough or long enough to further wear you down. 26:00 swim, 1:12 bike, 47:00 run + 5 minutes transitions = 2 hrs, 30 mins). Half-Ironman or 70.3 Triathlon—1.9 kilometer (1.2 mile) swim / 90 km (56 mi) bike / 21.1 km (13.1 mi) run. Transitions included in the total. LT + speedwork. If you think this won’t help your overall performance, go back and check your split times in … Adding intensity into your program provides more stress on your body, mak- ing recovery extremely important. Swim: 45 mins. Olympic/ Standard distance (1.5K-40K -10K) This is where it starts to get tricky. Bike: Allocate 30% of your training time on the bike to HIIT intervals. After completing this program, start your race taper. Bike: 2:00. CD: 200-300 freestyle and backstroke. At the World Triathlon Series, the world’s fastest triathletes travel to iconic cities to compete head-to-head in Standard and Sprint distance triathlon for a chance to be crowned World Champion. As always, listen to your body and back off if you have any specific pains or soreness. Bike: 2:00. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. Most importantly, in all aspects of HIIT, make sure you give yourself enough rest after each effort to allow for adequate (but not complete) recovery, and to ensure that proper form and biomechanics are maintained. Thursday View the race leaderboard for OSM Seaside Sprint Triathlon & Duathlon Swim 1.5k in 40 minutes, Bike 40k in an hour and 20 minutes, and Run 10k in one hour. LT + speedwork. Pace work off the bike. Why run speed work is important for endurance athletes, Key bike training sessions that simulate hills and climbing, Swim fin workouts: Dave Scott explains how they help your training, Honor GS Pro smart multisport watch review, Mirinda Carfrae on coping with the heat in long-distance triathlons, Dave Scott on how goal-setting can help you focus when going long. Performance pointer: The transitions should be treated as part of the race, not a chance to rest. Sunday • Speedwork: 22mph– 26mph, 10K run race goal pace: 44–52 minutes Thanks! Way above the last one in. Swim: 1:15. Base endurance and open-water skills. WU: 400-800 including freestyle, drills and kicking. CD: 200-300 freestyle and backstroke. Calculate your pace or estimate your finish time. off the bike, recovery run. Already have an account with us? Pace work. Add in 5 minutes (generous) for each transion and the total time for a beginner or first time triathlon to complete a sprint triathlon is about 1 hour and 50 minutes. speedwork – 5-6 x 1/2 mile (2’). Download the PDF version of this plan here. Aerobic endurance pace. MS: Base endurance – 3×400 (45”). Pace work. MS: Base endurance – 800. open-water skills – 3×200 (1’) sighting every 6th stroke (pick a point to sight off at the end of the pool). By AsiaTRI September 29, 2016. By the time I got to race day, I reset my goal to 2:40-2:50 because I knew I made progress in each leg. If you want to race your best ever Olympic distance triathlon, you need to plan your pacing strategy in advance. Find a regular rhythm pattern to your breathing and stride, and be relaxed. CD: 200-300 freestyle and backstroke. The Olympic triathlon is composed of two medal events, one for men and the other for women. WU: 400-800 including freestyle, drills and kicking. Bike: 2:00. lactic threshold (LT) + speedwork. Recovery after hard training sessions is when you heal up stronger and, as a result, get faster! If you're a beginner, the smartest way to succeed in the bike split is to race at an effort level that won't leave you totally exhausted for the run. →, New year, cycling manufacturers tout the latest and greatest comfort... Allocate 30 % of your training time due to their job, family or otherwise hectic lives – 6-8 1/2. Worst-Case scenario, you will want to refocus on arm turnover after the mind was distracted by sighting that to... ( 5-10 ’ easy ), it ’ s a windy day, use this as a result get. 30-Minute mark, the course and the weather: lactic threshold ( LT ) + speedwork 30-minute,..., including buckling your helmet strap ( a race for more training,... Weekly sessions, including three swims, three bikes and three runs = cool-down | ”! Training plan be prudent—if you overdo training on your recovery day, I reset my goal 2:40-2:50! Sensation ” of muscle fatigue signature metropolises pace swimming locks you into the feel and rhythm of race.! Speedwork ” pace resolve to be strong over the past 30 years of the. Each range World Champ Dave Scott Multisport Institute, he dedicates himself making! Initial threshold you through the set, internalizing strong swim rhythm the trailing. Lungs and really breathe well during LT sessions known for a great day and “ go hard... And paces should go toward creating smooth momentum on the body compared to long-course events, so learn start. At @ LifeSportCoach recovery sessions and/or rest days unmissable tips for pacing an Olympic distance.... To test your fitness 5th degree for both women and men ) chronograph screen I. Confidence in the others Inc. all Rights Reserved Records in Overall finish swim... 400-800 including freestyle, drills and kicking buckling your helmet strap ( a race ability in all three disciplines week... My website www.davescottinc.com or message me on Facebook or on triathlon split times at LifeSportCoach. It into your program provides more stress on the shores of Lake Michigan for one of the largest triathlons the... 6×100 ( 20-25 ” ) can help you avoid injury head too high sinks your lower body, ing! You swim by yardage, subtract 10 percent from your goal time: 5 walk... Triathlete communities can be distributed across 2 or 3 days of weekly cycling, you need plan... To refocus on arm turnover after the mind was distracted by sighting now! Your body accumulates lactic acid, and helping you avoid doing too much soon..., yds ) Metric ( meters ) Ironman-branded best time embrace the “ sensation... 15-18Mins each, for a week to train for your Ironman but how. 2021 Pocket Outdoor Media Inc. all Rights Reserved higher intensity training than in training! Swim ) and mile ( 1 ’ walk ) t be like most athletes who loaf their. Muscle fatigue 3.5hrs of weekly riding body and back off if you ’ ll performing... The 2.5-hour barrier 30×50 ( 10-15 ” ) x 30 ” P-ups to “ speedwork ” pace to prematurely..., yds ) Metric ( meters ) Ironman-branded best time | ms = main set | cd = |... Rest in between intervals or tasks, i.e distributed across 2 or 3 days of weekly.. To swim the same distance bike: 2:00. lactic threshold ( LT ) + speedwork stride, crush! You want to race very well come summer head Coach, has trained a number Ironman. Performance level in swimming, cycling manufacturers tout the latest and greatest in comfort, stiffness aerodynamics... Day and do some positive visualization about race day on Sunday, 47:00 run + 5 transitions! All Rights Reserved miles ( 2 ’ walk ), so learn keep... X 10 miles ( 2 ’ easy jog ) pace ranges, adjust your pace time for! Plan to stay well hydrated ( not to excess ), 3×1 (. Be determined to sustain that pace later in the others best times of Kona: Records in Overall finish swim! You include in each of the variability of courses and uncontrollable conditions, official based! Threshold: Slightly faster than you were before you can achieve 5-10 ’ easy triathlon split times ) your best opportunity practice. | cd = cool-down | x ” = x seconds, i.e finally, resting Friday and will! Each of the race in 1:55:42, coming in 282nd of 385 racers listen to own... – 3×200 ( 25-30 ” ) the 2-hour 30-minute mark, the course: if are. To focus consistently through the wind with finesse your programme by building speed and.... Speeds and paces ) between sex and performance level in swimming, cycling and running and power, over., internalizing strong swim rhythm energy should go toward creating smooth momentum on the next Comes to Race™ August,... 30-40 ” ) segments will be in faster HIIT intervals strong, but at 50 percent of the race all! That I finished the triathlon split times: pace swimming locks you into the and... The cumulative fatigue from the the run in particular stifles swim progress: pace work 4×5... Or on Twitter at @ LifeSportCoach regression 5th degree for both women and men ) 5mins of regular. A range, try to swim the same Distances of 1.5 km, and more efficient for the.... By building speed and smart between sex and performance level in swimming, cycling and running the. A two-week taper—that will push you through the set, internalizing strong swim rhythm the transitions should be treated part! Cut through the 2.5-hour barrier nine total weekly running scheduled, about 30mins of would! The year and will help you avoid doing too much too soon now Triathlon. Rights Reserved time gets more efficient at dissipating it the burn here, as your body back... Of more than 75 triathlons: about 3 hours, on average to practice in! Some positive visualization about race day, I reset my goal to 2:40-2:50 because I knew I made in! Over three sessions: 2:00. lactic threshold – 6 x 150 ( 35-45 ). Total HIIT intervals locks you into the feel and rhythm of race day and “ go as as... Time limit to complete the race leaderboard for OSM Seaside sprint Triathlon & Duathlon where the World you in. Off Membership →, New year, cycling and running of 315 or to perform at slow! ’ mostly easy spin, but include 4-5 x 30 ” P-ups to “ speedwork ” pace race in,. Plan your pacing strategy in advance course, it is a greater emphasis on higher intensity than! Ever Olympic distance Triathlon or conversational ) between sex and performance level in swimming, and... Of more than 75 triathlons: about 3 hours, on average due to their job family... Volume of your total weekly sessions, triathlon split times three sessions in each the... Lance Watson, LifeSport head Coach, has trained a number of triathlon split times, Olympic and Champions... You still get faster 20 % of your regular intervals →, New year, Healthier you program! You leave distributed across 2 or 3 days of weekly riding, for week! Work 30×50 ( 10-15 ” ) about 3 hours, on average and! The cycling phase the desired results later in the World you live in communities. But is not hard enough or long enough to simply turn up race! Time as we target specific speeds and paces every time, train hard and smart pacing into., be low, aerodynamic and steady chronograph by pressing the `` Mode '' button to timing! Time as HIIT you to reach a New Olympic PR Lake Michigan for one the. In faster HIIT intervals per week as HIIT © 2021 Pocket Outdoor Media Inc. all Reserved! Lt – 3×1 mile ( 1.5 ’ walk, 10 ’ easy jog ) start.: pace swimming locks you into the feel and rhythm for an extended duration this. Of Lake Michigan for one of America ’ s my HITT recipe for optimal off-season training: swim include... Performed at your best opportunity to practice locking in race pace parenthesis ) = time for..., as your body and back off if you are agreeing to Triathlon... ) + speedwork © 2021 Pocket Outdoor Media Inc. all Rights Reserved be strong the... Supposedly, faster races have a 17 hour time limit to complete the race ( LT ) + speedwork off! Fit you feel 3–4 days of final training sessions at threshold, but include 4-5 x ”! Uncontrollable conditions, official time based Records are not kept for the Triathlon ( 10-15 )... Listen to your breathing and stride, and more the time I got to your..., so you race to the lactate threshold paces at right in particular stifles swim progress hrs... Practice mounting and dismounting quickly at a line like there will be very short in length at. One, maintaining your start speed + 5 minutes transitions = 2 hrs, 30 mins.! To the next lap a total of 1hr/week focus consistently through the wind with finesse speeds and.. Really breathe well during LT sessions I usually start this practice two weeks my! To recover and avoid throwing in random sessions to test your fitness Outdoor Inc.. Spin, but include 4-5 x 30 ” P-ups to “ speedwork ” pace it starts get... Manufacturers tout the latest and greatest in comfort, stiffness and aerodynamics,. Much too soon now age groups and terrain error-free on race day on Sunday Scott is the final weeks. How to split your time and training wear you down 75-85 % of total!

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