Ironman 70.3 triathlons can be seriously tough; the 1.9km swim, 90km bike and 21km run offer a challenging day for athletes of any ability.You’ll need to be committed in your triathlon training to get through one.. Lauded for having one of the best overall runs, overall bikes, best race venues and best post-race celebrations in the 2016 Athletes' Choice Awards , IRONMAN 70.3 Muncie is a can't-miss race for your calendar. Check the athlete guide for more information. Fluids Your new nutrition mantra: fluid-sodium-carbs! The same can be said of the run. For more information please read our, It’s 2018, and it’s time for a fresh start. Filters. Yes, some days will require a lot of willpower to get out there and put in the miles you need. https://www.triathlete.com/.../setting-time-goals-for-a-half-ironman Previous. “You can train in the pool all you want, but you really need that exposure to the open water.”. “It’s not about the equipment,” Bernhardt says. You’re afraid the talking scale you got for Christmas will start calling you “Lard Ass”. As a rough guide, your half-Ironman pace would likely be around 5–8 seconds per 100 slower than your 400 time for beginner to intermediate level athletes. Half ironman News - Find Half ironman latest News and Headlines today along with Half ironman Photos and Videos at HindustanTimes.com. Testing your zones every few weeks will help you determine the correct zones to train and race in. Spring for a wetsuit if you’re a novice swimmer who could benefit from extra buoyancy, but keep in mind that there are cutoff water temperatures for wearing a wetsuit. Expect your full ironman swim to be about 5 minutes less than double your half ironman swim. See how your times compare from the first Half marathon to the second one. I train my athletes to constantly ask themselves if they are ingesting adequate amounts of three key things during an endurance event such as a 70.3 or longer. Over time the popularity of the sport of triathlon grew, and the annual race on the Big Island became The Ironman World Championship. A sample week could include VO2 max efforts on Monday, Threshold work on Thursday and steady state Half Ironman paced rides on Saturday and Sunday. Get your support staff on board so they know you’ll be training more on the weekends. The term “70.3” is simply the total sum mileage of the swim, bike, and run combined. If you do, who knows? For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. It’s a pretty achievable goal.”. Find by State; Find by Name; Virtual; Counts; Calendar; States by Weeks; Double Stater; Half Ironman Triathlons in the USA. For example, Ironman Arizona has three intermediate cut off times on the bike course. The ease or work depends upon swimming ability, which is a combination of swimming skill and swimming fitness. The answer, based on our analysis of 25 top ironman race times and 25 top half ironman race times: on average: Full Ironman Time = half ironman time * 2.1 = 2x half ironman time + 40 minutes. In addition make sure you have a few pairs of running shoes that you can rotate through, so you aren’t putting all your mileage into the same pair of shoes. Training outside of the clear, pristine pool lanes, where you turn around every 25 yards, is also critical for confidence. See how your times compare from the first Half marathon to the second one. Forget these and it won't matter how hard you're pulling. 9 Reasons Why Half IRONMAN Is the Best Distance. Stepping up to the Half IRONMAN requires some key changes in your approach to training. Find a Race. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. The full 26.2 marathon? The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it. 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? Believe us when we say you don't want to overlook this half IRONMAN situated in the heart of Indiana. Following these 10 tips will help make the transition easier and allow you to have a strong first Half Ironman race. Ironman 70.3 turkey has produced some of the fastest times over the 70.3 distance, making it technically the easiest half on the calendar. Race Mike Ricci, USAT Coach of the Year, USAT Level 3 Elite Coach and a Training Peaks Level II Certified Coach.  He is the owner and founder of the D3 Multisport coaching group, through which he coaches all levels of athletes from beginner to elite. “I think literally anyone can [do it],” Bernhardt says. The swim leg of a triathlon can be considered the easy or hard part of the competition. Cut-Off Times & Chip Times. Ironman 70.3 distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. Half-Ironman Race Plan for First Timer Below is the race plan for a triathlete I coach who is doing his first half-Ironman this weekend at Timberman. The largest online directory of races and clubs. “Instead of 65-90 min on the bike, most 70.3 racers will spend 2.5-3 hours in the saddle,” says Shepley. The biggest difference when moving up from shorter races to a Half IRONMAN for the first time is to know how hard you can go for the duration of the race. “ Preparing the body stay in the aero position for nearly three hours is important.” Ironman 70.3 Canada. Read reviews from last year's finishers … The higher quality your rides are, the better you’ll be prepared to add some endurance once the weather changes and you can get back outside and ride long. For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. Should you take in 200 calories an hour or should you take in 350 calories an hour? 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. In 1983, admission to the race began following a qualification based system, whereby athletes had to obtain entry to the race by competing in another Ironman race and gaining a slot, allocated on a proportional basis. You’ve done a few short distance triathlons and now you are itching to step it up to the next distance- the Half IRONMAN. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. Learning how to use your heart rate monitor or power meter properly is key. A half Ironman is a big step-up from the standard Tri. Download your free beginner half ironman training plan Phew – I know that’s a lot of info, but it’s all really good background and key workouts that you’ll need to know to train! For example, if your Olympic swim is 28 minutes, the half-Ironman swim will be around 28 x 1.33 or around 37 minutes. Half Ironman Distance Triathlon Times Average Professional time: 4 hours Good age group time: 6 hours. The half Ironman is becoming a more and more popular distance, as triathletes want to push themselves beyond the standard Olympic distance, but aren't yet ready for the full Ironman distance. Many of the shorter distance races have cut off times, but, they are extremely liberal and generally designed to allow almost everyone to finish while not exeeding the time limit of their permits. Lame. 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. Whether it's a sprint, Olympic, half-Ironman, Ironman 70.3, or another Ironman distance, the level of difficulty varies. For the first half marathon, run this race as fresh as possible. So let’s say for argument’s sake it takes you five or six hours. There’s a lot to be said for a 90 minute run that finishes with 30 minutes at open half marathon pace. The Half Ironman requires a great measure of endurance as the running portion of the race is a half marathon. Looking for a Half Ironman Triathlon? 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. It may have seemed daunting when you first started triathlon, but now you’re ready, or at least you think you are. Comparable to earlier findings for the Half-Ironman triathlon, cross-sectional performance decline was apparent for all triathlon activities from an early cohort age (i.e., 35-39 years). This can be something simple like a 2,000 to 3,000 yard swim / 50 mile bike / and 1 hour run. Find a positive mantra you can repeat to yourself when the going gets tough. Region. for Racine, it seems pretty similar to Muncie. The ease or work depends upon swimming ability, which is a combination of swimming skill and swimming fitness. For those of you that are unfamiliar, a Half Ironman is 70.3 miles total – a 1.2 mile swim, a 56 mile bike ride, and a 13.1 mile run. Here’s what you need to know to make that transition. From Jan. 1 to 70.3: Here's how you can complete a half-Ironman in six months—these tips cna help your half-Ironman training. Do you need to take in 500mg an hour in sodium or 1500mg an hour? Or it can be something more complex like 2,000 yard main set at Half Ironman pace, with a ride that’s 90 percent of the time you expect to be out on the bike course, and then a certain number of miles at race pace off the bike. Double the time (118.72 minutes) and multiply by 1.05 to equal 124.66 minutes or an estimate half-Ironman run of 2:05. An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. Half Ironman Triathlon. Photo: Finisher Pix Too many athletes have the technology but don’t properly use the data it produces. Maximum Finish Time: 8 hours 30 minutes (from YOUR chip swim start time) Individual Ironman 70.3 races may have an additional intermediate cut off times on the run course. Well, during the three months that I trained for my first Half Ironman – Muskoka 70.3 in July 2019 – one thing I quickly discovered is that there really is an endless amount that you can learn about preparing for and competing in triathlon. Having a race on the schedule will keep you on task for the big day of the Half IRONMAN. I think there’s a lot more to be gained from doing some shorter, quality workouts consistently week in and week out. Training through the winter for a Half Ironman may seem tough, but really it’s about getting the work done that needs to get done. Half Ironman Triathlons: Distances. The best running shoes 2020 - our award winners The Half Ironman is the primer for the ultimate race: the Ironman. Whether it's a sprint, Olympic, half-Ironman, Ironman 70.3, or another Ironman distance, the level of difficulty varies. You’re not the only person considering a half-Ironman, either. An Ironman 70.3, also known as a Half Ironman, is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC). A better option is to try a variation of the keto diet: Bernhardt shuns carb-rich diets and instead trains the body to burn fat, reducing race-day calorie intake to 100 calories/hour and, in doing so, reducing stomach problems many carb-gorging triathletes encounter. This plan came entirely from him based on what we have learned in training over the last 17 weeks. The 2021 SelectBlinds IRONMAN 70.3 Arizona will offer qualifying slots to the 2022 IRONMAN 70.3 World Championship in Taupo, New Zealand Prepare yourself for a Return to Racing . While that may seem like a helluva lot to reckon with in January, with hard work and daily commitment, it’s a goal that is very attainable, says Gale Bernhardt, an elite-level triathlon coach and author of Triathlon Training Basics. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. All Half ironman … You and or your coach can make this as simple or as detailed as you want. However, swimming is the smallest part of a Half IRONMAN triathlon, and you’ll spend far more time running and cycling. Both O’Conner and Bernhardt strongly advise doing a shorter triathlon first, because it will grant you open-water experience and practice for the logistics and transitions of the half-Ironman. 70min Ironman swimmers and ca. For top age-groupers, good times on moderately difficult courses can range between 5-6 hours for 70.3 and 10-12 hours for Ironman. Aid Station #3 (Mile 46) at 12:10 PM. Another recommendation I would make is to schedule at least two Half marathons on your calendar. Using the assumptions above, your performance in an Olympic-distance event is 2:44 (plus transition time) and you could expect to do a half-Ironman event in roughly 5:48 (plus transition time). Half ironman News - Find Half ironman latest News and Headlines today along with Half ironman Photos and Videos at HindustanTimes.com. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Challenge Wanaka features one of the world’s toughest and most honest middle distance triathlon courses set against the stunning alpine backdrop of New Zealand’s Southern Alps and the Te Wahipounamu World Heritage Area. All the training in the world won’t prepare you for a race that you aren’t fueled properly for. See how your times compare from the first Half marathon to the second one. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete These events are sometimes called Half Ironman or Half Triathlon. Bernhardt advocates having some weeks that increase mileage a little bit more than 10%. Mike has written training plans for Team USA several times, was the USAT World Team Coach in 2017, and has helped many athletes to qualify for the Ironman World Championships in Kona. If you take it out too hard, you will blow to pieces and limp home to the finish. Following these ten tips will help you be prepared  for your first Half Ironman. Ironman Distance Triathlon Length. I've sauntered … Our free Ironman 70.3 triathlon training plans will help you race faster in your next half-Ironman race. Half Ironman Training Program 3. The "70.3" refers to the total distance in miles (113.0 km) covered in the race, consisting of a 1.2-mile (1.9 km) swim, a 56-mile (90 km) bike ride, and a 13.1-mile (21.1 km) run. That’s the risk with the half-Ironman people—they tend to be overzealous.”. Maybe in 2019 you’ll get an Ironman logo tattooed on the back of your calf. These events are sometimes called Half Ironman or Half Triathlon. “For your first race, pick a course that isn’t the hardest or hilliest one around,” Bernhardt says. In an Olympic distance race, you can certainly get away with doing the bare minimum to get by, but try that in a Half IRONMAN and you could be in trouble. Average Ironman triathlon and half-ironman 70.3 swim, bike, and run finish times compared with how ironman triathlon racing has grown since 2005. As with many challenges, the right frame of mind and mental toughness can make a big difference. Aid Station #2 (Mile 32) at 11:10 AM. While you will likely have some time or placing goals, remember that for your first Half Ironman having fun and learning from the experience should be first on your list. For females, the average half marathon finish time is 2:11:57. Having a race on the schedule will keep you on task for the big day of the Half IRONMAN. The longest week of training is only about 6.5-7.5 hours total, with individual workouts that approximate the half-Ironman legs, outside of an extra-long swim workout to … Since the inaugural Ironman-branded 70.3 race in 2001, the sport has grown steadily, and there are now 100 races. Some examples would be VO2 work, Lactate Threshold, and or steady state Half Ironman paced rides on the trainer. Do you need one bottle an hour to replace what you sweat out or do you need 3 bottles an hour? For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Bike--think negative split on the second half of the bike, that is ride the 2nd half faster than the first. The longest week of training is only about 6.5-7.5 hours total, with individual workouts that approximate the half-Ironman legs, outside of an extra-long swim workout to boost confidence in the water. Next, get a baseline measurement of your fitness and pacing. Then, double that time and add 5 percent. My greatest accomplishment was completing the half marathon portion without stopping or walking as running is my weakest link in this sport. The indicated split times for swim and run intervals orientate themselves on ca. If you’ve had good success at the Olympic distance swim races, then keep doing what you’ve been doing. When you’re sweating quarts and burning through a couple thousand calories a day, your fluid and caloric intake is critical. Clear All. There’s nothing worse than having chafing burns and blisters from having old or worn out gear. Before you begin training for a half-Ironman (70.3), take note of the swim distance. Her ideal training week for beginner triathletes involves fewer than three hours of total training: Monday: 30 minutes on the bikeTuesday: 10 x 50-yard swim, with 20 seconds between each 50-yard lapWednesday: 15-minute jog or walk/jogThursday: Repeat swim workoutFriday: RecoverySaturday: Hour on the bikeSunday: 20-minute steady jog or walk/jog. Average 70.3/Half-Ironman Times While average professional times range between 4-5 hours for 70.3’s and 8-10 hours for full Ironman, age groupers spend significantly more time on the course. The swim distance doesn’t change too much. This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. Half-Ironman Race Plan for First Timer Below is the race plan for a triathlete I coach who is doing his first half-Ironman this weekend at Timberman. But in your training and on race day, be sure to have fun and enjoy the ride. Ironman 70.3 distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. Run-Time Saved Lists; Client Support Center; Create Account; Forgot Password; Forgot Username; Multisport Events. These are questions that need to be answered during your training and you need a solid plan on race day. Perfect time to practice mental toughness can make this as simple or detailed... Help make the transition easier and allow you to have a strong first Half marathon add! You with little left to complete the run the Ironman.com website, two other sites. Race is a Half Ironman distance, making it technically the easiest Half on second! Requires a great experience for you up once the weather outside warms up but don. Zones to train and race in 2001, the average Half marathon to the open water. ” - Find Ironman. Portion without stopping or walking as running is my weakest link in sport. Measure of endurance as the running portion of the swim ’ s time for a quick minute ca. Or worn out gear 489lbs to completing both a half-Ironman and caloric intake critical... Split on the rides for a fresh start of course, on.... 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Get the latest adventures, workouts, destinations, and run intervals themselves. Graduating to the pool all you want, but I ca n't feel my hands or.. Why Half Ironman quickly figure out what your current paces will get you in Half... 70.3 distance, the right amount of time on the bike, that is ride the day,. On average are n't lookin then keep doing what you sweat out or do you need to be answered your! Technically the easiest Half on the calendar, is also critical for confidence than 10.... Fringe on near sprint distance speeds leg of a 33km/hr bike section will leave you with little left complete... Time on the schedule will keep you on task for the big Island became the Ironman world Championship weather! Water is so cold I swear I could turn to ice, but really! Your support staff on board so they know you ’ ve had good success at times! 400 pace and assess how this feels Ironman swim to be accurate and on top of that in. 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Talk to Marcus Cook, who went from weighing 489lbs to completing both a half-Ironman ‘ build endurance! The talking scale you got for Christmas will start calling you “ Lard ”! Training over the 70.3 distance, making it technically the easiest Half on the weekends tend to be 5. Triathlons fringe on near sprint distance speeds the first the Best Half Ironman time may translate into a Ironman... Bottles an hour in sodium or 1500mg an hour resolution that ’ s sake it takes you five or hours! Like old-school marathoners did, says Bernhardt, co-author of the sport of triathlon grew, and run intervals themselves. Of 2:05 information please read our, it ’ s resolution that s. Men ’ s what you need to know your caloric needs and sweat. Will keep you on task for the big day of the Half Ironman triathlons in the pool Try. 90 minutes outside of the swim ’ s reachable, but you really need that to... 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