Right now, swimming is my weakest and I am sure I would be at a +45 min swim leg. 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. Average Triathlon Times for Elite 70.3 Age Groupers. As the pinnacle distance in the triathlon world, the length of an Ironman includes a 2.4-mile (3.9-km) swim, 112-mile (180.2-km) bike, and 26.2-mile (42.2-km) run, totalling 140.6 miles (226.3 kilomters). If you’re the fearless kind, give the Olympic distance (M) a try: a 1,500 m swim race, 40 km bike race, and 10 km foot race. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. A sprint triathlon, the shortest type, typically involves a half-mile swim, a 13-mile bike ride and a 3-mile run. It's a triathlon not a bike race. It’s important to know what you’re getting yourself into before lining up at the start of any triathlon. No good overtaking 40 people on the bike if 50 pass you on the run. On Average Full Ironman paces are faster than 70.3 paces. Not only are transition times mere seconds, but the overall pace is often extremely fast, hovering just above a 5-minute mile run pace. Sprint triathlon distances include swimming 0.5 miles (750 meter/2,460 feet), cycling 12.4 miles (20 kilometers), and running 3.1 miles (5 kilometers). 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. You may use a mountain bike, hybrid/city bike, road bike or triathlon bike. The bikes were an aluminium Trek road bike with 50mm carbon race wheels, a Trek Madone aero road bike with 60mm carbon race wheels set up in the normal road position without tri bars and the third bike was a Trek Speed Concept triathlon bike in full race also set up with 60mm carbon race wheels. My Race Log. This means the volume of training is much less than an Olympic distance triathlon. It won’t break the bank, and the components are nice for a mid-level triathlon bike. Olympic triathlon is 1500 meters swim, a 40 km bike, and then a 10 km run. In the 2004 Summer Olympics Triathlon the road cycling was 40 kilometres long and the times ranged from 70 to 80 minutes. Triathlon distances vary widely, ranging from 16 total miles for traditional sprint distance triathlons to over 140 miles for Ironman. Yes. While the distance of Sprint triathlons can vary from race to race, the standard length of each leg is a 0.5 miles (750m) swim, 12.4 miles (20km) bike, and 3.1 miles (5km) run. On the Women’s side, this breaks down as a swim time of 40:39, a bike time of 3:10:44, and a run time of 2:13:06. What Is Muscle Saturation? 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. Half-Ironman’s are also called “70.3” races based on the combined mileage for all three disciplines (full-Ironman distance is 140.6 miles). If you’ve ever watched an Olympic, ITU, or SuperLeague triathlon online or on television, then you’re probably familiar with the level of intensity and efficiency that’s displayed by pro triathletes. Name Swim Bike Run; Sprint: 0.5mi (750m) 12.4mi (20km) 3.1mi (5km) Olympic / 5150: 0.93mi (1.5km) 24.8mi (40km) 6.2mi (10km) ITU Long: 1.86mi (3km) 49.6mi (80km) 1 hour for the bike leg, and up to 30 minutes to complete the run. Redman Triathlon. There’s a lot of preparation and planning that goes into a race, however, your level of fitness will often dictate your success and overall experience. There are so many variables – age, gender, course terrain – that it’s impossible to prescribe absolutes but, as a snapshot, a good time in the men’s 35-39 age-group is around six hours; for the women, you’re looking at an extra hour. My Garmin says differently. Each athlete’s cumulative race time is calculated based … Predicting Run Times. When you break down each leg of a sprint triathlon, it’s easier to view each leg as a strong, concerted effort (versus a lower-effort, well-paced effort like Ironman). All summer i have been training for my first triathlon that is a super sprint. SportCoaching provides a range of training plans for triathlon, custom built to you. Sprint Triathlon: 12.4 miles (20km) Bike; Olympic Triathlon: 24.8 miles (40km) Bike; ITU Long Course Triathlon: 49.6 miles (80km) Bike; Half Ironman / 70.3 Triathlon: 56 miles (90km) Bike; Full Ironman Triathlon: 112 miles (180km) Bike; For related information, see our pages about types of triathlon, coaching, books, podcasts, training, and inspiration. Be sure the bike is correctly fit to you and is in good working order. For most athletes, the preparation to swim over 2 miles, cycle over 100 miles, and run a marathon is a massive undertaking. He won the race -- a 750-meter swim, 20-kilometer bike ride and 5-kilometer run -- in 54 minutes, 41 seconds. Get 10% OFF Your Next Training Plan Purchase, Triathlon vs Ironman - UPDATED 2021 - Ultimate Guide, Total Immersion Sweet Spot Drill – UPDATED 2021 – A Complete Guide, Triathlon Time Average - Updated 2021 - Average Sprint Triathlon Time. Sprint Distance Triathlon Times Average Professional time: around 1 hour Good age group time: 1 hour 40 minutes. Because distances are double that of a sprint triathlon, most athletes spend over an hour on the bike, only to run 10 kilometers (6.2 miles) directly afterward. Let’s be a little more specific about the numbers: Bike Power Output: Ride at 86 to 92% of your Functional Threshold Power (FTP) Specifically, I am referring to the seat tube angle. It usually takes around 8-10 minutes from a beginner triathlete to finish the swim portion of the race, 1 hour for the bike leg and 30 minutes for the run. The online non-profit resource Run Tri lists the average Ironman bike time as 6:25, or approximately 17.3... A Variety of Courses. Most beginner athletes start with a Sprint distance race for their first triathlon. But also consider the bike and run make up a vast majority of the mileage in a sprint or super distance triathlon. If you're a beginner or want to beat your old time, train hard and smart. Below we share a few FAQs regarding triathlon distances. The sprint athlete looks to to focus on their improvement through increased 5 and 20 minute power on the bike, and running speed. I am similar numbers. The Average Speed of an Ironman Bike Race. The fastest 70.3 was Jan Frandeno’s 3:36:30 at the 2018 Ironman World’s in South Africa where he ran 5:05 mile run splits to break the world record. For a novice tri-athlete, it will take about 2:00 minutes per 100 meters for the swim, or 8 minutes total, about an hour for the bike (avg 12mph) and 30 minutes or so for the run. The results from the study show that the average time throughout the disciplines is a 1:16 swim, 6:25 bike, and a 4:54 marathon time. Average Triathlon Time – How Fast? It’s also often the longest bit, and therefore the leg during which you can make up the most time. Triathlon bike training. Bike: 40K (24.8 miles) Run: 10K (6.2 miles) Average finish times: 2-4 hours How much time will you need to train: 4-7 hours per week. Should I be aiming to go higher rpm or higher … ... How far is each leg. In other words, athletes can often maintain an anaerobic or higher level of energy output over the course of a 60-90 minute race. Which is around the average time of a good sprint distance triathlete. (No rotted tires or frayed cables.) TRAINING – Get use to your bike and train for at least 15 times the distance of your bike ride within the last 8-10 weeks. We asked former Olympian Dirk Bockel to share some triathlon transition techniques and tips that work.. T1: The Swim-Bike Transition. Adam Pretty/Getty Images Sport /Getty Images. Predicting run times is just as easy. These times included more than 25 different Ironman courses around the world. All we as fans see are the split times for each discipline. The Average Speed of an Ironman Bike Race Average Time. My normal workouts include taekwondo 2 days a week, rock climbing 3-4 days a week and gymnastics 1 day. That being low-intensity, high volume training. Below are the average swim, bike, and run finish times for elite age group triathletes who competed in Half-Ironman 70.3 events over the course of 2018. Into the headwind on the return, I averaged 36 km/h. Swim: 750 meters (0.46 mile) Bike: 20K (12.4 miles) Run: 5K (3.1 miles) … Average Water Temperature: 71 … The results from the study show that the average time throughout the disciplines is a 1:16 swim, 6:25 bike, and a 4:54 marathon time. Aaron Barclay of New Zealand celebrates his gold medal win in the Men's Triathlon at the Singapore 2010 Youth Olympics. Every triathlete and cyclist wants to ride faster! I’ll say that I can average 7:12 per mile. Ironman pros post bike … What are average triathlon times? I put everything in for Louisville and it says a 15.5mph average on the bike. By AsiaTRI September 29, 2016. Of course, finish times really depend on your age group. “The sport gained momentum almost instantly,” he said. And why not try doing a triathlon … Males. We also offer general training insights to give you perspective on what you can expect when getting into each distance of triathlon. No good overtaking 40 people on the bike if 50 pass you on the run. Also known as a standard distance triathlon, the best athletes in the world would often complete the course in 1 hour and 50 minutes. Saddle Position forward or Back – Correct Height For Bike Seat and Handlebar, Distance Running On Keto – A Complete Guide To Keto Running Fuel, Ultimate MTB Exercise / Workout Programs – UPDATED 2021, MTB Nutrition – UPDATED 2021 – Mountain Bike Nutrition Guide, Scott Jurek Diet – UPDATED 2021 – Vegan Ultra Runner Diets. For cases of beginners and amateurs racing their first Olympic distance triathlon, finish times can often extend beyond 3 hours. Olympic Distance Triathlon Length. Triathlon Bike: – Learn how to structure bike workouts, find safety tips and read recommendations on great bike gear. 1.5km (.93 miles) Swim 40km (25 miles) Bike 10km (6.2 miles) Run Differences between a triathlon bike and a road bike. Often many people assume because of the distance and the average triathlon time it takes, makes the event easy. Many people have completed their first triathlon on a borrowed bicycle. Posted at 12:00h in General by Taren Gesell. Factors that affect average speed: A time trial bike in a very aero position can add an extra 3-4 km/h (see: difference between road bike and TT bike) Passing traffic on dual carriageways can add an extra 2-3 km/h; Very smooth roads – smooth tarmac can add an extra 1 km/h; In a 10 mile time trial, with a tailwind of 20mph, I once averaged 56km/h. Remember that it’s not only form and fitness that plays a large role in a sprint triathlon but also the speed of your transitions. This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. Voila, the calculator gives you the time it’ll take you to complete the bike portion of the race (49:05). During the 1980s the Nice Long Distance triathlon (swim 4 km [2.5 mi], bike 120 km [75 mi], run 30 km [19 mi]) was, alongside the World Championships in Kona, one of the two important races each year with prize money and media attention. But as anyone who has ever done any triathlon will know the distances can be unreliable. However, attention to speedwork, while still critical for competitive triathletes, is less of a priority for newbies looking to level-up from sprint triathlon distances. It depends on who shows up, conditions, etc. This means the swim takes around 40 minutes and the 40 km bike needs to be completed in 1 hour. So keep this in mind if your entering your first event. Sprint Distance Triathlon Bike – 15 miles or 20 kilometres Olympic or International Distance Triathlon Bike – 24.8 mile or 40 kilometres Half Ironman Distance Triathlon – 56 miles or 90 kilometres Went out way too fast on the swim and bike and crashed & burned during the run. Good is relative. Route, roads, and traffic play a huge part. If you are looking to drop your average triathlon time, no matter if its a sprint distance, Olympic distance or an Ironman event. Keep in mind … Such speeds also point to other top-performing Olympic distance pros like Javier Gómez and Alistair Brownlee who have entered the Iron-distance scene with great success. Then enter your average speed (22mph). But for busy athletes who have minimal time training, you can expect 6-7+ hour half Ironman and 13+ hour full Ironman distance events. Average female 70.3 finish times overall. In the 2004 Summer Olympics Triathlon the road cycling was 40 kilometres long and the times ranged from 70 to 80 minutes. Average Swim Split: 0:37 at Chicago, 0:27 at USAT AG NCs; a 10 minute difference. Every bike leg is different. Fast cyclists and runners will often regain tremendous ground, even with a mediocre swim. For beginners just entering the triathlon scene, completing a sprint distance race is typically the most common place to start. Most of the people at the events are not swimmers first - so their swim times are slower - shoot for 20 minutes. The answer, based on our analysis of more than 75 triathlons: about 3 hours, on average. For a novice tri-athlete, it will take about 2:00 minutes per 100 meters for the swim, or 8 minutes total, about an hour for the bike (avg 12mph) and 30 minutes or so for the run. Think of it more like a 50 mile or 80km time trial and you’ll be in the right ball park in terms of pace judgement. The major difference between the triathlon bike and the traditional road bike lies in the geometry of the bicycle frame. … Let’s be a little more specific about the numbers: Bike Power Output: Ride … A decent bike rider will maintain about 18 mph on the bike - giving a time of 40 minutes for 12 miles. Any bike you're currently riding will work just fine. 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. See below for a breakdown of average Half Ironman times by Gender and by Age Group. 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