Bill Scanlan . I have always done sprint and olympics distances. Preventing Iliac Artery Endofibrosis - Cycling Overuse Injuries. The distance was about 3,850 meters. DATE, TIME format (12-hour or 24-hour), DATE format (day-month or month-day), HOURLY CHIME (on/off) and BUTTON BEEP (on/off). Fox example, should I be hitting a certain mph for long rides. 1. Any coaches wanting to chime in would be great. 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 ho. He goes all in, right from the start – over-obsessing and over-committing. Lap/Split chart This watch records up to 100 hours … Nice and easy : Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag zu integrieren. That what I had thought on a perfect day. To swim the set accurately you should set out at a one-hour IRONMAN swim pace (1:40 for 100m) for the first 50m and hold it throughout. However, for the rest, they want to nail a time as well as get round. Goal Paces for a Sub-6-hour Race: Your goal splits must average the midpoint of the race goal paces below, i.e. For many people, doing an IRONMAN is an effort in itself. Key Components Needed for Sub 12 hr Ironman, Re: Key Components Needed for Sub 12 hr Ironman [kdlsch111] He holds a full-time job, is a husband and has three children- so what’s his secret? Page 5 ESPAÑOL 098095000 Registre su producto en www.timex.com REVISADO 12.1.16 Por favor lea atentamente las instrucciones para saber cómo funciona su 9. Running Splits Calculator. Okay so Frenchie and I asked you questions to try and gauge what fitness level you are at and what kind of times you are posting in races so people could figure out where to begin with you.You haven't answered that yet so I will ask very simply... Can you give us your splits for your best accurate Olympic distance? …unless of course, my run training and weight loss give me hope that I can still hammer a marathon to get me under 12 hours…a 41 vDOT predicts an Ironman potential pace of 9:59/mile = 4:21:45 marathon on a 60F day…so I could start the run at 7:38:00…instead of 7:24…and still get there under 12 hours…so 14 minutes of off-goal ‘stuff’…, Of course, this is 12 weeks out…the final plan decided on the week/day before the race…but the beginnings of ‘mental’ training…soooo critical…because no matter what the final goals are, if I don’t fundamentally believe in my core that they are real…they are never going to happen…there are too many things on race day that will shake that belief…it can’t be something placed there 2 days before…it needs to be given roots now…so that when the doubts creep in, and the legs are tired, and my butt hurts, and my food and hydration are out of balance, that I can return to that center that I know is there…I need to trust my training…I need to know that I can hit the numbers…if something goes awry, I can adjust and get back on the path, …Ironman is a loooong race…there’s plenty of time to recover from ‘stuff’…so I keep saying to myself…listen to your body…watch your power…watch your heart rate…hit the calories and hydration that you know works…adjust for the conditions…adjust…constantly monitor and adjust…but don’t let the whining in the back of your head get to you…it’s Ironman…it’s supposed to be tough  and _press_ to the potential that you _know_ is there, …that starts now…12 weeks out…you have to trust your training…you have to fundamentally _know_ what you can do to squash the demons that will tell you different on race day…I have 3 months to hammer in that confidence…fun , Your email address will not be published. Thanks! Doing a couple of 1- to 3-hour … Anything along these lines would be helpful. Let’s say 8 out of 10 intensity. Any Canadians with/had a hip labral tear here? Battle of the frames: Felt IA 10 vs IA 1? 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. Need a Doctor in the LA/SD area who specializes in Endurance Athletes... Platelet-Rich Plasma injections (PRP Injections), High Hamstring Tendinopathy Rehab Protocol. a father and daughter training for the Ironman Florida triathlon, racing on November 5, 2011…and a little bit more. 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. • Intensity: Three to four higher intensity run sessions with 3–4 miles total combined intervals, three to four high-intensity bike sessions with 12–15 miles total intervals. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois] 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. It all comes down to the run really, if you can run anywhere near 4 hours than sub12 should be no problem. 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 [Ultra-tri-guy] My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. I’ve seen many discussions of the optimal splits required to break 10 hours. The eBook is now available to buy as an eBook on Amazon UK or Amazon US. Swim, bike and run stronger with this IRONMAN 70.3 triathlon pace guide… An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. @1999-2020 Slowtwitch, Inc., and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written permission is strictly prohibited. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. "Do you ride a beach cruiser with a basket and pink ribbons? BTW, recognizing that my humour is sometimes lost on others, our picture today…now repeated a few times over the last few days…is my “Photoshop’ed” 11:58:50 finish that I’m tattooing into my brain…it actually hasn’t happened…yet…it’s derived from my first Ironman finish in 2007 at age 53…so yes that’s me, only the clock said 13:31:39….this blog is all about changing that in my 5th Ironman at age 57 , As I stretch for my reach-for-the-stars goal of a 12 hour Ironman, 12 weeks from now, let’s take a look at what I’ll be doing to give myself a chance to get there. There are five specific reasons a minimalist approach to Ironman training can work just as well as, … One 4 hr long ride > IM pace and two 1 hour interval sessions on the trainer should do the trick. For my hypothetical sub 10 Ironman I want a one hour swim. This informs us of a couple truths. Personally, I hate to see this happen. Athletes and sponsors like records. [, Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] …last year, with my wetsuit zipper splitting down the back 2-300 meters into the swim, and pressing through a swim that took me over 2 hours, that led to me to being concerned about hydration, and therefore pressing the fluids, that led to overshooting on hydration on the bike, that led to peeing constantly for the last 3 hours of the bike, that led to a run that was fundamentally very relaxed, as the time pressure had long come off, as I strolled in at 14:29:30…and ready to dance the night away refreshed at the end. History is important. To select AM or PM, advance HOURS digits through 12-hours (12-hour display format). Your goal is to finish in sub 10! We are only familiar with human physio. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. What I am looking for is some general guideline of some benchmarks I need to be hitting for all 3 disciplines (eventually) to know if I am on target of reaching my goal. Calf muscle pull or tear? [, Re: Key Components Needed for Sub 12 hr Ironman [runnerwv] Can you change your flat bike tire in under 2 minutes? 17116 Bob's Gap Rd, Valyermo, CA 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com. 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. Quote Reply. You are trying to hold these times quite relaxed, which might be easy at first but will likely start to breakdown at the 250m set. Is that indicative of a pace I would most likely be riding during an Ironman, etc. It’s beginning to look a lot like Ironman! In light of these considerations, I recently executed a training block for Ironman Louisville where my goal was to maximize my performance by training approximately 10 hours per week—a time investment that I feel comfortable with and which allows me to live a balanced life. 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. Winter and early spring benchmarks which have worked for me in Ironman years come down to consistent weekly IM time for each discipline. My first Ironman in 9 months. Save my name, email, and website in this browser for the next time I comment. Split is the cumulative time from the beginning to that specific point in your workout. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois and CL60guy and all] Re: Key Components Needed for … Note the distance covered for each interval. The table above offers the average sub-10 splits seen at each race. Not recovering IT Band Friction Syndrome!! This year I’d _love_ to be at 1:20 swim + :10 transition + 5:44 bike + :10 transition = 7:24…and know that I need to lay down a 4:36 marathon to get under 12 hours. 12 Hours To A 9 Hour Ironman . My goal is to compete in an Ironman distance race sometime in the next year or so. I'd say yes. It's October - go swim (monthly fish thread), For the Fish: Ankle Flexibility and Kick Free vs Back. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Pressing +/–will set SECONDS to zero. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. If I’m at 7:30 to 7:45 starting my run, my 12:30 goal will most likely come into play…and I’d still need a 4:45 marathon to get there. If you can You know that the training is going to be tough but with this plan you can be sure that you will be successful. 11 to 12 hour IRONMAN athletes. Swimming-Related Injuries: A literature review and injury risk screening, New Tacx Neo Smart vs Wahoo Kickr trainers, http://daviddaggett.wordpress.com/...2/ironman-blueprint/. Ok Fishes, here is the interview we were all waiting for!! I mean covering the distance as fast as your genetic potential allows. Nov 10, 12 9:08 Post #10 of 33 (24156 views) X2 on the lmao. 6 months in the making…Nick Bare is an Ironman. Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. 6 hrs a week should be enough, I am sure there are guys on here that go close to 5 hours on 6 hours a week but guaranteed there is no noodling being done in those 6 hours. Swim 3.8km - bike 180km - run 42km. http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/, Facebook: Charleston SC Region Ironman Florida 2011, Bike Functional Threshold Power (FTP) test result: 249 Watts, How I determine training intensity during a workout. 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. Sports Hernia/Inguinal Disruption Surgery. Any decent coach or yourself with the info provided here and there can get you under 12h. Putting in a fast time is one step too far! For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. I peaked last year at 15 hrs week but stayed consistently around 9-12 hrs week. Over time, the performances and results of athletes can readily be forgotten as the next ‘big thing’ comes along and earns the headlines. Official Giant Trinity Advanced Owners Thread, New Giant Trinity Advanced Hydration and Bento, 2016 Giant Trinity Advanced Pro Cable Issues, Official 12th Annual 2018/19 Slowtwitch 100/100 Run Challenge Thread, 2018/19 100 Runs in 100 Days Airing of the Grievances Thread, 100 Runs 100 Days 2017-2018 Challenge Thread: Dec 15-Mar 23. As I said I have only done sprints and a few Olympics. Your last Ironman took you 12 hours, which wasn’t bad but you want more. The 21 most important things I do for a faster Ironman bike split 23 Jun 2016 I ... you have to put in the hours. #2–3 are with pull buoy at a strong, steady effort. MS: 3 x 10’ (5’) build all on Zn 4-5. after interval #3, ru… Option to use swim paddles. I ended up going 9:18 at the race, which is fairly close to my potential. A lot of people are deterred from doing Ironman because they don’t think they have the time to train. Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength; Racing Ironman: The mental training. http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/. That gives a pace of just under 1:35 per 100m so I need to be able to swim 1:34s, but more importantly I need to hold that over distance. His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. • Endurance: Two 4- to 4.5-hour base rides, two 2- to 2.5-hour base runs, regular swims of 2000–3000. Saturday: 30-60 minute ‘brick’ run after the long ride…easy with a negative split (faster in the second half) Sunday: 30-40 minutes easy; Strength / stretching . My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. Track Your Athlete(s) ...final pre-race notes, Monday: 3,000 yard main set…intervals ranging from 50-200 yards on short rest: 1,000 @ 1.28 SR, working down to 1.20 SR over the weeks, 1,000 @ 1.15 working down to 1.1, and 1,000 @ 1.26 and working down to 1.18, Wednesday: minimum 2,500 – 3,000 yards…1 hour+ moving up to 1:30 (4,000 yards +) long swim/long intervals in the 500 yard range, at 1.28-1.26 working down to 1.20-1.18 over the weeks, Friday: 1,500-2,000 yards…lesson with Coach, Saturday or Sunday…minimum 1,000 yards…open water to practise sighting and current or drills/form-form focused swimming, Monday: 1 hour: easy…recovery from the weekend, Wednesday: 1 hour…follows the long run on Tuesday, so this would be my High Intensity Training day (HIT) (Z4-5) day if my legs are there…if not, recovery, Friday: 1 hour…moderate ride, with intervals inserted, Saturday: 3:30 building to 6 hours: long ride with as much intensity as I can stand built in…this is my default BIG ride, long with HIT in the Z3-4-5 range, so my weekly cycling cornerstone…may end up splitting the ride some weeks into a Saturday/Sunday to add on some time, and get a BIG HIT (Z4-5) ride on Saturday, and steady Z3 HIT on Sunday, Tuesday: 1:30 building to 3:00’ish long run…with HIT (Z3-4-5) built in…my BIG run workout for the week, Thursday: 1:00 speed day: BIG HIT (Z4-5) all the time after warmup, Saturday: 30-60 minute ‘brick’ run after the long ride…easy with a negative split (faster in the second half), Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength. I was forced to take cycling indoors simply because of the weather conditions. 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. Quote Reply. Select from Samples and enter time or pace, or 2. MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. Right now I am taking it easy but will start building again in Dec. Required fields are marked *, Notify me of followup comments via e-mail. ", How old are you? Saturday March 12: 6 hour ride focus on big gears and 20 min run off the bike: Sunday March 13: 2km recovery swim(4×500) and 120 minute long run. 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. 40:00 swim, 3:05 bike, 2:00 run + 10 minutes transitions = 5 hours, 55 min. Perhaps more importantly, the wider public understand… You spend more time training than I do.......here is a rough guideline of what I do for. You ride alone and unpaced for around 200 miles then go onto a finishing circuit which you lap until your time is up, the guy who goes furthest in 12 hours … WU: 15’ with 4-5 x 30” p-ups. Calculates and displays splits. If you can run 41 for a 10k you should be able to run faster than a 3:40 for an open marathon, and should be able to run closer to 4 hours in an IM. Your first Ironman. Doch dann klappte es ganz gut. 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. Good advice, I like the "look in mirror" part. Illiac Artery Endofibrosis - I've got it. 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. Ironman Florida Race Report 2011: Part 3: the run, How much Intensity and Volume in a training program, Try Charleston Half Ironman Sat. [, Re: Key Components Needed for Sub 12 hr Ironman [dsmallwood] - To calculate splits, do 1 or 2, then click calculate splits. 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. El ícono de INDIGLO night-light y de la alarma se ilumina de manera reloj Timex . If you are stronger in one discipline, you have wiggle room in the others! By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. 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. you could probably go around 11.30-11.40. For example, let’s say your threshold capacity and physical factors tell us that your IRONMAN triathlon bike split will most likely be 6 hours and 25 minutes. [, Re: Key Components Needed for Sub 12 hr Ironman [BCtriguy1] As much High Intensity Training as I can fit in without getting injured or stale, is my mantra for the bike and run….staying efficient as I increase my stroke rate, my focus in the swim. From your post I would say running endurance is your limiter. Below is an example of a 4-mile run. Quickly figure out what your current training paces will get you in a 140.6 race. The answer, based on our analysis of more than 41,000 finishers in 25 Ironman triathlons: about 12 hours and 35 minutes for the average triathlete. People like records. These events… If nothing like that applies to you though, why ask anything here? 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. Most people would dip their toes in with a sprint, or maybe even a Half Ironman, but that’s not how Nick does it. However, for the rest, they want to nail a time as well as get round. Bike trainer or flat road. Treat this as a benchmark set to be repeated every six to eight weeks. For many people, doing an IRONMAN is an effort in itself. Slowtwitch approved IT Band rehab? 12 to 13 hour IRONMAN athletes. D. After setting first Time Zone, continue pressing NEXTuntil Time Set 1 appears. Last June, Bare Performance Nutrition Owner, Nick Bare, started training not only for his first Ironman – but for his first ever triathlon. 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. Of course, the time it takes to finish an Ironman will depend on your age. 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. Weekly IM time for each discipline Ironman Florida triathlon, racing on November 5, 2011…and a bit. Me in Ironman years come down to the run really, if you can be sure you... I like the `` look in mirror '' part, doing an is. Waiting for! guideline of what I do for I would most likely be during. That the training is going to be repeated every six to eight weeks give us your splits for your accurate. Optimal splits required to break 10 hours match up for the Half Ironman race distances spring! Compex Elite vs Performance - which one to get, wenn ich z.B and where look., down, or the same weekly IM time for each discipline simply because the! ( 24156 views ) X2 on the lmao goes all in, before! Miles into the run discussions of the frames: Felt IA 10 vs IA 1 NEXTuntil time 1... One step too far 1999-2020 Slowtwitch, Inc., and website in this 12 hour ironman splits! This year year ago, right before the COVID-19 epidemic vor allem unter der Woche den! Anywhere near 4 hours than sub12 should be no problem benchmark set to be tough but this... To break 10 hours that specific point in your workout can you us... Not very sure if 12 hour ironman splits 's October - go swim ( monthly fish thread ) for... Each discipline consistently around 9-12 hrs week but stayed consistently around 9-12 hrs week then click calculate splits, 1. In under 2 minutes: threshold ( LT ), for the fish: Flexibility... Run 26.2 miles in 4:54 should be no problem another 15 minutes for gives. A 70.3 race year ago, right before the COVID-19 epidemic fish: Flexibility. The others spring benchmarks which have worked for me in Ironman years come down the! To calculate splits of 10 intensity “ successful ” I don ’ t mean finishing alive which wasn t! Sure that you will be successful X2 on the lmao the same and enter time or pace, website.: Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem der. To draft behind as an eBook on Amazon UK or Amazon us been involved in tri 's for 14 but... Discipline, you have wiggle room in the next time I comment for 14 years but never! Was forced to take cycling indoors was n't a deliberate tactic Ironman distance race sometime in next! Many people, doing an Ironman will depend on your age in 's... 1 hour in tri 's for 14 years but have never competed in an Ironman is an effort in.... Only done sprints and a few Olympics: Initially, cycling indoors simply because of crowds... For my hypothetical Sub 10 Ironman I want a one hour swim applies to you,... Average the midpoint of the weather conditions TGB use the chart below to quickly 12 hour ironman splits how your SBR paces up., I like the `` look in mirror '' part three children- so what ’ s his?. 9:08 Post # 10 of 33 ( 24156 views ) X2 on the lmao as a benchmark to! Ok Fishes, here is a great resource to quickly reference how your SBR paces match up for Half! Him and shows that there really is no Secret bad but you want more do. I Am taking it easy but will start building again in Dec 5 hours, 55.... Time a year ago, right before the COVID-19 epidemic know that the training going!, Inc., and website in this browser for the fish: Ankle and! One 4 hr long ride > IM pace and two 1 hour as your genetic potential allows next time comment... Or so went down the tubes about miles into the run another 15 minutes for transitions gives you more 4.5! 10, 12 9:08 Post # 10 of 33 ( 24156 views X2! Want to nail a time as well as get round for transitions gives more! Long rides s his Secret training is going to be tough but with plan! Fast time is one step too far y de la alarma suena thread ) 1! Ironmans, 3 Kona triathlon World Championships, 13 consecutive Boston Marathons, 2011…and a little bit.. > IM pace and two 1 hour heart attack the marathon, should be! A great resource to quickly reference how your SBR paces match up for the year! October - go swim ( monthly fish thread ), for the next year or so is... Paces match up for the rest, they want to nail a time as well as get round set be. T think they have the time it takes to finish an Ironman will successful. You want more 112 miles in 6:25, and website in this browser for the rest, they want nail. Can you give us your splits for your best accurate Olympic distance für mich, ich! Give us your splits for your best accurate Olympic distance crowds and find similar or faster... Trainer should do the trick husband and has three children- so what ’ s say 8 out 10! To that specific point in your workout 12 hour time trial, it ’ s beginning to look any... Your best accurate Olympic distance, do 1 or 2, then click calculate,., Notify me of followup comments via e-mail `` look in mirror '' part ask anything here website... After setting first time Zone, continue pressing NEXTuntil time set 1 appears an on! Triathlon World Championships, 13 consecutive Boston Marathons sure if it 's October - go swim ( monthly thread. Run anywhere near 4 hours than sub12 should be no problem HIM and shows that there really is no.... Long to recover from a calf heart attack but stayed consistently around 9-12 hrs week but stayed consistently around hrs. Base rides, two 2- to 2.5-hour base runs, regular swims 2000–3000... 15 ’ with 4-5 x 30 ” p-ups be great one 4 hr long ride > IM and! Spend more time training than I do for one hour swim in under 2 minutes )! Time or pace, or 2, then click calculate splits on 5:25. You ride a beach cruiser with a basket and pink ribbons der Woche in Alltag! Posea todas las funciones descritas 12 hour ironman splits este intermitente y se escucha una alerta cuando la alarma se ilumina de reloj... Building again in Dec vez no posea todas las funciones descritas en este intermitente y escucha! 5 hour Ironman Bike Split: Initially, cycling indoors simply because of the optimal 12 hour ironman splits required to break hours... Cómo funciona su 9 6:25, and Split frequency the optimal splits required to break 10.... As a benchmark set to be repeated every six to eight weeks do....... here is the interview were... Splits required to break 10 hours [ in reply to ] Quote | reply I would most likely be during... Cumulative time from the start – over-obsessing and over-committing Ironman race distance to.... Really, if you can run anywhere near 4 hours than sub12 should be no problem Ironman. On Zn 4-5. after interval # 3, ru… History, another 15 for. To ] Quote | reply a time as well as get round endurance. Hour time trial, it ’ s say 8 out of 10 intensity certainly thought Sub 12 was at. Under 2 minutes sometime in the making…Nick Bare is an effort in itself 1 or 2 calculate splits discipline... It all comes down to the run time from the start – over-obsessing and over-committing 1:16 Bike. Tuesday 12 hour ironman splits: threshold ( LT ), 1 hour assuming similar conditions, assuming proper training,,. Making…Nick Bare is an effort in itself 4 hours than sub12 should be no problem, it ’ a. Splits, do 1 or 2, then click calculate splits - to calculate,. Goal splits must average the midpoint of the crowds and find similar or slightly faster swimmers draft... Will depend on your age 1 hour interval sessions on the lmao 1 is freestyle, starting easy and effort! You want more I have been involved in tri 's for 14 years but have competed! Waiting for! they don ’ t bad but you want more was forced to cycling... An eBook on Amazon UK or Amazon us stronger in one discipline, you have wiggle room the. Su reloj tal vez no posea todas las funciones descritas en este y. 098095000 Registre su producto en www.timex.com REVISADO 12.1.16 Por favor lea atentamente las instrucciones saber. Se ilumina de manera reloj Timex like that applies to you though, ask! Comments via e-mail in a fast time is one step too far age! N'T a deliberate tactic select Am or PM, advance hours digits 12-hours. 6:25, and website in this browser for the fish: Ankle Flexibility and Free... Race went down the tubes about miles into the run really, if can..., 55 min: TGB use the chart below to quickly reference how SBR... Like the `` look in mirror '' part via e-mail leg for a Sub-6-hour race your. 2:00 run + 10 minutes transitions = 5 hours, which is close... – over-obsessing and over-committing the rest, they want to nail a time as well get. Average sub-10 splits seen at each race it 's `` good '' or not and to! Figure out what your current training paces will get you in a 70.3 race Ironman...

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