Simply put in your swim, bike & Run speeds plu… The physiological demands of an Ironman triathlon has always fascinated sports scientists, and this explains why there have been a number of studies into what makes a good Ironman triathlete and what characteristics in a given triathlete help predict a fast Ironman time. However, it’s not as simple as that; the extraordinary length of an Ironman means that you’ll almost certainly be entering new and unknown territory where you’ll encounter new levels of muscular fatigue, severe nutritional challenges and the possibility of cramps, blisters, dehydration etc. But a 2012 study on 53 recreational female triathletes indicates it might be possible to combine both of these to yield a more accurate predictive formula. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. Unfortunately, predicting your first Ironman time is an extremely imprecise science. For example, one study compared the height, weight, and percent body fat data of accomplished Ironman triathletes with those of elite athletes from the sports of … For every pound extra you carry it can slow you down by 2-5 seconds a mile. The data was added to a graph and a line of best fit was calculated. (The Ironman distance is a 2.4-mile swim, 112-mile bike, followed by a marathon.) At the end of the race, the times recorded for each triathlete were matched to the data gathered for that triathlete. The predictor assumes equality of performance across each distance. Remember that Ironman prediction science is imprecise; while these guidelines can give you a rough idea of the time you might achieve, be prepared for the fact it might take longer; Don’t rely on previous good performances in the marathon or Olympic distance triathlon to get you through an Ironman – you still need to train for an Ironman to get through an Ironman. How long will it take to complete your first Ironman? Trying to Predict Ironman Times from 70.3 Ratings. >>> Ironman: how many hours of training a week do you need? Eating right – not wrong – for long-term well being, Music and performance: please yourself for better training. Read this review and sign up to receive Open Ironman: how many hours of training a week do you need? Time on your feet training in relation to the time the marathon will take is underestimated. Input swim volume without a comma. Sign in to manage your newsletter preferences. PREDICTORS OF RACE TIME IN MALE IRONMAN TRIATHLETES: PHYSICAL CHARACTERISTICS, TRAINING OR PRERACE EXPERIENCE?1,2 Beat Knechtle, Andrea Wirth Gesundheitszentrum St. Gallen Switzerland Thomas Rosemann Institute of General Practice and for Health Services Research University of … Hope that helps! You might think that you can just take your steady-state training pace for each discipline and extrapolate from there, but it’s not as simple as that. In the Ironman race the running distance of 42.2km/26.2mi is equal to full marathon and it the half-ironmann the running distance of 21.1km/13.1mi is equal to half marathon. During the afternoon prior to the race, the researchers took a number of physical measures including height, weight and body mass index (BMI). You might think that you can just take your steady-state training pace for each discipline and extrapolate out from there. This simple race pace and finish time calculator uses your recent race results to give you a clear table of your predicted race time for other distances, such as 5km, 10km and half marathon. But now a new study on 53 recreational female triathletes suggests it might be possible to combine both of these to yield a more accurate predictive formula. For example, one study compared the height, weight and body fat percentage of accomplished Ironman triathletes with those of elite athletes from the sports of swimming, cycling and running. (You can use our marathon calculator to estimate the split times to achieve your target time.) Navigate the swim, bike, run calculators and the transition page to see your total finish time. (Sports Science) Aug 6th, 2015. Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. There seems to be a fascination with minimal Ironman training recently. Marathon Time Predictor. Alan Couzens, M.Sc. The chart provides a realistic 'window' that lets you access your speed and endurance at different distances. What emerged was that the triathletes’ marathon and Olympic-distance personal best times were related to their Ironman race time. A 5:45 average half ironman in 2012 * 2.12 = 12:12 average in 2011. In this study, the researchers studied 83 male recreational triathletes participating in the 2009 Ironman Switzerland race. The calculator is used to predict finish times … Multi-day competition: high-fat or high-carb preparation for performance? The Ironmate Swim Time Prediction chart allows you to predict your triathlon swim time simply from your 25m swim time. By far the strongest predictors were previous PBs for the marathon and Olympic-distance triathlon. These characteristics were correlated to an Ironman race time for 53 recreational female triathletes in order to determine the predictor variables, and so be able to predict an Ironman race time for future novice triathletes. You've been subscribed to our newsletter. MORE, in Base endurance training, Endurance training, High intensity training, Andrew Hamilton looks at new evidence of muscle efficiency and recovery from hard efforts. One of the hardest things about running a marathon is figuring out what pace you should run. Although it’s an excellent predictor of race day time, the 4×500 yard set is not easy! 10km -10 & 20 mile race times are a good predictor of your marathon time The marathon is 26.2 miles (42km) who ever you are. The High-Tech Advantage: Pro TJ Tollakson used Best Bike Split to predict his time for Ironman Mont Tremblant. Based on the Run Time Prediction Calculator this calculator was developed to assist triathletes in their planning to reach the ultimate goal. That’s where this marathon time predictor comes in. Andrew Hamilton looks at what the science says about cycling time trial pacing and comes up with some surprising conclusions… MORE, in Base endurance training, Endurance training, Techniques, Training structure and planning, Andrew Hamilton explains how variations in muscle efficiency alter with varying time trial distances, and what this means for a viable pacing strategy. 400 yard TT is based on a pool swim without a wetsuit. Olympic distance triathlon personal best. You are able to share your target times with friends and family by mail, Twitter or Facebook. The physiological demands of an Ironman triathlon has always fascinated sports scientists, and this explains why there have been a number of studies into what makes a good Ironman triathlete and what characteristics in a given triathlete help predict a fast Ironman time. With previous years' finish times by age group for comparison, the answer is: your full ironman time at Ironman New Zealand would be approximately 2.12 times your half ironman time. The physiological demands of an Ironman have always fascinated sports scientists, explaining why there have been a number of studies into what makes a good Ironman triathlete and what characteristics help predict a fast time. Background: The purpose of this study was to define predictor variables for recreational male Ironman triathletes, using age and basic measurements of anthropometry, training, and previous performance to establish an equation for the prediction of an Ironman race time for future recreational male Ironman triathletes. It’s that time of year – race season! Research review: Morning exercise for afternoon benefits, Optimizing your body clock: lessons from the deep, Sports drinks: uncomfortable truths about tooth health. 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. Nothing unusual there but what differentiated this from previous studies was that the athletes had also been keeping comprehensive training diaries, which recorded data for each training session, including the distance, duration and average speed of sessions. Of course, this formula is no guarantee of your actual Ironman time as statistical analysis can only take you so far. This data, along with the personal best times for an Olympic distance triathlon and a marathon run, were also gathered. Thanks! Once your legs get too sore from riding hard you have almost no chance of… By Thorsten on May 23, 2018 in Analysis. At the end of the race, the times recorded for each triathlete were matched to the data gathered for that triathlete and the results were number crunched to see which (if any) variables predicted race times. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. The results are not just saying that faster runners over the marathon and the faster an athlete is over the Olympic distance the faster the Ironman finish; they have created a relationship between the times . When the data was number crunched, the researchers were able to produce a formula to approximately predict Ironman race times (all times in minutes): For example, if you can run a 3hrs:30mins marathon and have recorded a 3hrs:00mins PB for an Olympic distance triathlon, your predicted Ironman time would be: 186.3 + (1.595×180) + (1.318×210) = 186.3 + 287.1 + 276.78 = 750 minutes = 12.5 hours. Also, average speed in running during training, was related, though less strongly so. Triathlon finish time calculator with individual swim, bike and run calculators Triathlon Get started by selecting your triathlon distance. Blog Average 70.3 Swim, Bike, and Run Finish Times from 2018 Below is a listing of the average 70.3 times for the swim, bike, and run based on age group from Ironman … The extraordinary length of an Ironman means that you’ll almost certainly be entering new territory where you’ll encounter new levels of muscular fatigue, severe nutritional challenges, and the possibility of cramps, blisters, dehydration and more. For example, one study compared the height, weight, and percent body fat data of accomplished Ironman triathletes with those of elite athletes from the sports of swimming, cycling, and running(1). As before, researchers found that the body characteristics and weekly cycling volumes of the female triathletes were poorly predictive of Ironman performance. The study above indicates that either marathon or Olympic distance triathlon PBs could be useful for predicting your Ironman time. Embarking on an Ironman triathlon involves a journey into the unknown, both physically and mentally. You can not access this website via the IP address directly, you must use the full domain name only. Other studies have shown that (for short-distance triathletes at least), elite triathletes are likely to be tall, of average to light weight, and with low body fat(2). It indicated that the physiques of these triathletes were most likely to be similar to that of elite cyclists. Sprint training: getting older, staying fast! Over time the popularity of the sport of triathlon grew, and the annual race on the Big Island became The Ironman World Championship. Swim predictor set. By far the strongest predictors were previous PBs for the marathon and Olympic distance triathlon. Many triathletes relish this challenge; it’s not just the buzz of overcoming adversity, it’s also great for putting the trivial hassles of daily life firmly into perspective! What does this mean for the way you should pace your races? Mileage is not the only factor to predict marathon time. Triathlon Calculators provides tools for calculating your race pace (Main image: Ross Grieve / Dirty Green Trainers), For lots more long-distance advice, head to our Training section. In the bi-variate analysis, no anthropometric characteristic was related to race time. Sanders, 28, from Ontario, Canada, had come off the fastest bike leg of his career, riding the 112 miles in 4:04:38. During the afternoon prior to the race, the researchers took a number of physical measures – height, weight, body mass index and skinfold measurements – to determine body fat percentage. Many triathletes are busy people and, although they love training, they simply can’t invest the time that many boiler-plate training plans call for. The estimated race time is based on an open water swim with a wetsuit. Ironman time prediction = 186.3 + 1.595 × (PB for Olympic-distance triathlon) + 1.318 × (PB for marathon). Also, average run speed during training was related, though less strongly so. By far the strongest predictors were previous PBs for the marathon and Olympic-distance triathlon. For example, if you can run a 3:30hr marathon and have recorded a 3:00hr PB for an Olympic-distance triathlon, your predicted Ironman time would be 12.5hrs. Research review: Leucine supplementation and muscle mass/strength. Pacing yourself for a half Ironman is challenging, but using the sets below, you can get a realistic view of your fitness level, and pace yourself accordingly on race day. Also, a 2000 study showed that low body fat was important for an overall fast race time and fast split times in each of the three disciplines(3). They also took skinfold measurements to determine body fat percentages. Like the study above, researchers found that the body characteristics and weekly cycling volumes of the female triathletes were poorly predictive of Ironman performance. Use this triathlon calculator to determine or expirement with your race time or target pace. What emerged was that the triathletes’ marathon and Olympic distance triathlon personal best times were strongly related to their Ironman race time (see figures 1 & 2). They also gathered personal best times for an Olympic-distance triathlon and a marathon. This somewhat surprised the researchers because they had expected that (in line with previous studies) body fat %, cycling volume, and personal best time in an Olympic distance triathlon would be most related to the Ironman race times. For many athletes, the ‘hay is in the barn’ and the emphasis has shifted from building fitness to getting the most possible race day speed from the fitness that you have been able to build. Ironman Power Calculator: How many watts will it take? Input 20 min TT speed is based on a flat course time trial. Many triathletes relish this challenge; it’s not just the buzz of overcoming adversity, it’s also great for putting the trivial hassles of daily life firmly into perspective! Input all times in "mm:ss" format. ‎Tri Times helps you determine your total race time for any distance Triathlon, from Sprint to Ironman. Can heavy lifting increase your endurance performance. IRONMAN Bike Pace Guide. The data is mainly based on my database with results from 2005 onwards, but I have tried to add fast times from before that. Peak Performance helps dedicated endurance athletes improve their performance. Sports Performance Bulletin looks at new research MORE, in Endurance health and lifestyle, Training structure and planning, Can a morning exercise session ‘prime’ an athlete for superior afternoon performance? However, while we all like a challenge, too much uncertainty can be very unsettling, especially for would-be Ironman novices. The findings show that speed in running during training, personal best marathon time, and personal best time in an Olympic distance triathlon were related to the Ironman race time. How to ride strongly and then run faster than ever. It found that the physiques of these triathletes were most likely to be similar to that of elite cyclists. However, a 2010 study had a closer look at this question. We will need to add some time to the Olympic-distance results before doubling that time and adding 5 percent. You are also able to upload your own custom distances. Objective: This narrative review summarizes findings for Ironman triathlon performance and intends to determine potential predictor variables for Ironman race performance in female and male triathletes. Here’s a list of fastest times and national and continental records on the Ironman distance. Is a one-track mind better for performance? Here's an example of how to get a rough estimate of finish time for a half-Ironman race, based on an Olympic-distance time: Add 33 percent to your current Olympic-distance swim time to estimate your half-Ironman swim time. Sense-checking the latest sports science research, and sourcing evidence and case studies to support findings, Peak Performance turns proven insights into easily digestible practical advice. Of course, while this is all very interesting, these studies don’t answer the question of how a novice triathlete might be able to better predict their race time. In this study, the researchers studied 83 male recreational triathletes participating in Ironman Switzerland in 2009. Triathlete's Time Prediction Heart Rate Calculator: The History of Triathlon Time and Pace Calculator. Embarking on an Ironman involves a journey into the unknown, both physically and mentally. However, for novice triathletes who’ve no idea how long their first Ironman will take and who’ve previously completed a marathon and an Olympic distance triathlon, it’s not a bad place to start! These characteristics were correlated to an Ironman race time for 53 recreational female triathletes in order to determine the predictor variables, and so be able to predict an Ironman race time for future novice triathletes. In the bi-variate analysis, no anthropometric characteristic was related to race time. When the data was analysed, the researchers were able to produce a formula to predict long-course race times (all times in mins): Ironman time prediction = 186.3 + 1.595 × (PB for Olympic-distance triathlon) + 1.318 × (PB for marathon). Last update: December 9th, 2020 (2019 and 2020 results and changes are shown with a green background). Of course, this is no guarantee of your Ironman time, as statistics can only take you so far. For example if you’re training specifically for a marathon and are completing next to no speed work, entering the times you can manage for a short distance will slightly under predict your marathon time. In fact statistical analysis indicated that these three variables alone explained 64% of the Ironman race time. You can unsubscribe at any time. I am consistently baffled at the hours many age group triat The calculator also shows your predicted race pace in kms and miles! Sports psychology: self-confidence in sport – make your ego work for you! In fact, statistical analysis indicated that these three variables alone explained 64% of the Ironman race time. I know for me the 1/2 marathon PR + 5-7 minutes formula has been a very accurate predictor of my 1/2 IM runs. This somewhat surprised the researchers; they had expected that, in line with previous studies, body fat percentage, cycling volume and personal best time in an Olympic-distance triathlon would be most related to the Ironman race times. He had estimated that a 4:30 might require a 300 watt average but his Best Bike Split power plan showed he could average 279 watts and ride a 4:28. You know the distance you have to cover but what you really want to know is how long it’s all going to take you! If you want to do well at an IRONMAN triathlon it’s vital that you pace yourself sensibly during the bike section. Brain and pacing: why ignoring the clock might be... Research review: Stretch your horizons for injury prevention, Research Review: Attacking strength from all angles. For example, if you can run a 3:30hr marathon and have recorded a 3:00hr PB for an Olympic-distance triathlon, your predicted Ironman time would be 12.5hrs. Already have an account with us? …and then you can quite closely predict the Ironman race result as: (r2 = 0.65, standard error of estimate = 56.8) = 152.1 + 1.332 × (personal best time in a marathon, minutes) + 1.964 × (personal best time in an Olympic distance triathlon, minutes). + 5-7 minutes formula has been a very accurate predictor of my 1/2 IM runs were poorly of... Target times with friends and family by mail, Twitter or Facebook Ross Grieve / Green! Pace you should run split to predict marathon time predictor comes in skinfold measurements to determine fat. Slow and you ’ ll hit the wall, too much uncertainty can be very,... Being, Music and performance: please yourself for better training times and national and continental records on course! Three variables alone explained 64 % of the hardest things about running a marathon. pace yourself sensibly during bike. Marathon is figuring out what pace you should pace your races was to. 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