The ultra distance of an Ironman finishes with a full marathon. We can also see that with the European data: average European times in European races are much slower than in North American races. I lost weight when eating a lot more. He was able to average 5 more watts in the final hour on the bike than the first. Most Ironman races have a 17 hour time limit to complete the race. This time I’ll look at results across multiple races over a single year, 2012, to see how the respective performances stack up. My training buddy and I mapped out two half marathons at his cottage and ran them on a couple Saturdays. To finish off, we mapped out an Olympic triathlon and completed that to practice our transitions. On average, the age of a best Ironman triathlon performance was between 30 and 35 years for both male and female athletes. Once September comes along many of North America’s top age group triathletes retire for the season. This website uses cookies. I have done this race twice before with the last race in 2013. Alan Couzens, M.Sc. But I tried it and I think it actually got me to the finish line to be honest. To train for that is absurd because with my job, I didn’t have time to do four hours of biking a day. Still here are the fastest nations by their average splits. Calculating your possible Ironman timing is not as simple as adding up the numbers. (Sports Science) Aug 6th, 2015. Individual race analysis and guidance for Kona qualification. Body type. Share to Twitter Share to Facebook Share to Pinterest. According to an analysis of over 41,000 finishers, 12 hours 35 minutes is the average finish time for an Ironman.This comprises a 1:16 swim, 6:25 bike, and 4:54 run. He plays hockey, dabbles in other sports, and frequently visits the gym, though his workout routine consists mostly of powerlifting. This is how an average guy became an average Ironman. But I had a specific mission of completing just one. About. Maybe the difference is cultural – different motivations for participation – competing versus completing, or the relative position of Ironman within triathlon in these two territories. It was over chicken wings that Jeff Vandenberg impulsively decided that in nine months, he would try to complete the. The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. This is obviously well below the 17 hours cut off time, so if you train well you should be able to finish in time. We didn’t stop. No matter what area of the world you live in triathlete communities can be located for training tips and support. Time to Floor** IRONMAN : 5,000 : 1,000 : 12 points/ minute: 5.5 hours: IRONMAN 70.3 : 3,500: 700: 18 points/ minute: 2.5 hours: 5150 / Olympic Distance: 1,000: 350: 21 points/ minute: 30 minutes * Rate at which points decrease based on finish time behind the first finisher in each age group. Necessary cookies are absolutely essential for the website to function properly. I’m a real awful runner and have really short strides, so I have to run very fast just to go nowhere. They had a lot of chocolate chip or peanut butter cookies, I guess to make you feel happy. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. To finish a graph showing some national averages. Identify automatic Kona qualification times and splits. For all 20 races, the age of peak Ironman performance was 32.2 ± 1.5 years for men and 33.0 ± 1.6 years for women (p > 0.05). “But because I’m an idiot and I was drinking beers and eating wings with him, I was like, you know what? We'll assume you're ok with this, but you can opt-out if you wish. Lower body mass and lower body fat are associated with both a faster Ironman race and a faster run split. Cardio had never really been on his radar – and it no longer is today — until he decided to enter one of the most gruelling fitness tests in the world and enrolled in the 2019 Ironman in Whistler, British Columbia. This is to be expected. A simple test is to go to the pool, get warmed up and perform a max effort 400 time trial (with fairly even pacing). This was still 5 watts less than his Peak 20 of 341 watts, or 4.76W/kg, set while climbing to Hawi. Don’t fret about aging—studies also show the average age of peak performance is increasing every year. You can bike comfortably for an hour and a half or so. The average IRONMAN competitor is over 40 but the oldest finisher, Drew Hollander, was 84 years old when he crossed the line in 2011. Support the continued development of these stats. The run was my worst of the three. Since 2001, the average marathon finish time has only increased by 1.4%, making it 4:32:49. The swimmers that are breaking into the top 10% have more experience. Combined Swim & Bike Cut-Off: 5 hours 30 minutes (from YOUR chip swim start time) Individual Ironman 70.3 races may have an additional intermediate cut off times on the bike course. I was doing 10 km sessions, then I would try 15 km, then 18 km, and then I got up to a half marathon. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. Last time I discussed the topic I compared performances at the Ironman World Championship for athletes originating from the two regions and the conclusions was that over 10 years of results European athletes tended to be the faster of the two. Of course, finish times really depend on your age group. The rest is history. Average Professional time: 8 hours Good age group time: 12 hours and 35 minutes . You feel super dehydrated but get enough water throughout the race, so you need the calories. Average Professional time: 4 hours Good age group time: 6 hours. All in all, I would give the DIY Ironman 2 out of 5 stars on a Yelp review. I had a hard time walking for a week. The swim is average since it is in the Gulf of Mexico but overall it is a place to try to get a very good time. I wouldn’t eat that much leading up to training sessions because in the Ironman, you don’t get the luxury of having a lot of calories throughout the day, so you have to be comfortable burning fat. In 1986, the average marathon finish time for a male runner was 3:48:15. I did a total of just two long rides and one long run in training – and all my other workouts were 60-minutes or less. Ironman Power Calculator: How many watts will it take? I prepared for that out in the lake at the cottage and would suggest that swim training should include being outdoors. The Half Ironman requires a great measure of endurance as the running portion of the race is a half marathon. Of course, finish times really depend on your age group. Let’s get the technical details out of the way first. Do I have enough time in my week? Tons of protein. AVERAGE IRONMAN. Over the next nine months, Vandenberg dedicated himself to the 3.8-kilometre swim, 180-kilometre bike and 42-kilometre run, while maintaining a full-time job. In an IRONMAN 70.3 they diminish by approximately 18 points per minute. For example, Ironman Oceanside 70.3 has two intermediate cut off times on the bike course. Browse, sort and filter hundreds of individual race results. It’s that time of year – race season! 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 … Hi. We kept our normal lifestyle but amped it up. But not by much and the difference is very small. Jeff Vandenberg likes to stay in shape. The graphs below show the average splits by territory across all the Ironman races along with averages limited to European races and North American races. What is the average marathon finish time for a man? Proper technique and a streamlined position are key to allowing you to maintain 25 second per 25 meters (which works out to a 1:40 100-meter pace). 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. —By Braydon Holmyard. The Average Triathlete features non-professional athletes and discusses how they balance training plans for Ironman and Ironman 70.3, nutrition, and budget with work and life. 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. The average bike time for an Ironman also depends on your age and gender. If we could continue this approximate 1-meter-per-second speed, that would put the athlete at about a 63-minute IRONMAN swim, a time I think most athletes would be happy with. Athletes swim an average of about 7 miles, bike 232 and run 48 miles per week for the biggest event on the Ironman triathlon calendar. 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. It’s that time of year – race season! He balances school, family, and work, while training. But opting out of some of these cookies may affect your browsing experience. 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. Let’s do an Ironman.”. An equally impressive fastest time for full Ironman distance triathlon was Tim Don’s 7:40:23 in 2017. But not by much and the difference is very small. Browse, sort and filter hundreds of individual race results. Check the athlete guide for more information. Whatever your time, it's a good one. https://www.runtri.com/2011/06/how-long-does-it-take-to-finish-ironman.html (i.e: 1,000 points for an IRONMAN and 700 for an IRONMAN 70.3 event.) Compare qualification times across the Ironman Calendar. Even the jump from half-Ironman, or 70.3 racing, to Ironman is significant, as the sheer volume of the event requires a lot more time and focus to be successful. He was eating dinner with a friend who had in the past completed half the Ironman Triathlon and was considering putting his passion for fitness to the test by signing up for the full race. Ironman Distance Triathlon Length. The average ages of the top five women seemed to be slightly higher than for men in the early 1980s and decreased through the decade; the ages of the top five women gradually increased since 1990 in a similar pattern as for men to reach the upper 30s in recent years. RunTri's Ranking of the Toughest/Easiest Ironman Triathlons; Ironman Average Swim, Bike, Run and Finish Times for All Races and Age Groups; Kona Qualifying Times and Slots for All Races and Age Groups ; RunTri's Complete Archive of 200+ Stats and Analysis Posts; RunTri.com Index/Site Map; Email This BlogThis! Jeff Vandenberg likes to stay in shape. I did one ride that was only 60 km, but it was the hottest day of the summer and I had heat stroke after. The average top 10% time is still slightly faster over the IM distance vs the 70.3 distance. On Average Full Ironman paces are still faster than 70.3 paces . Average 70.3/Half-Ironman Times . Examine athlete race history - find your competitor's past results. In an Ironman competition, participants must swim … North Americans are simply defined as athletes listed from Canada or the USA, Europeans are trickier and in this instance – because it was easy to make the list – are defined as athletes from member countries of the European Union (I know, I’m missing some good Swiss results). It was over chicken wings that Jeff Vandenberg impulsively decided that in nine months, he would try to complete the Ironman Triathlon. ** Time it takes from the first finisher to reach minimum points. European or North American athletes are faster. I would get on the same spin bike at the same Goodlife, trying to increase my power every single time. The average qualifying time across these four races (40-44 age group) was 9:20 to 10:10 for men and 10:10 to 11:10 for the women. I'm doing my first full Ironman in Arizona this November and need to know where I should be at to complete this at a reasonable time. Identify automatic Kona qualification times and splits. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race : Total : Comments/Questions? AdChoices. How Can You Calculate Your Ironman Time? But, right after my workout was when I’d pump myself with protein. 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. You estimate you could hold at least a two-minute-per-100-yards pace for the 2.4-mile swim (total swim time of about 1 hour, 20 minutes, give or take). The Average Triathlete features non-professional athletes and discusses how they balance training plans for Ironman and Ironman 70.3, nutrition, and budget with work and life. (Sports Science) Aug 6th, 2015. This is how an average guy became an average Ironman. Ironman Power Calculator: How many watts will it take? Van Lierde paced his effort very well. 9 PM at the start of the second loop (in front of transition) 10:30 PM at mile 20 From my experience, the best way to set and achieve your triathlon goals is to work with an online triathlon coach. I had a hard time walking for a week. AVERAGE IRONMAN. 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. In 2001, this had increased by 27 minutes, with the average male runner crossing the line in 4:15:13. I was cold and it was a really salty warm drink. Rankings. I thought this might be interesting, but of course, as I’ve noted, the number of athletes heavily influences the averages and this is reflected in the chart below (even though I excluded nations with fewer than 10 athletes competing). Athletes looking for a challenge that's slightly less intense should consider the Ironman 70.3 series. This is to be expected. In an IRONMAN, the points diminish at a rate of approximately 12 points per minute. It was over chicken wings that Jeff Vandenberg impulsively decided that in nine months, he would try to complete the Ironman Triathlon. In every territory North American athletes come in large numbers and we would expect this to have an impact on the average performance. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. Don’t fret about aging—studies also show the average age of peak performance is increasing every year. Now that I’m getting back into powerlifting again, I don’t think I lost that much muscle. They also have Red Bull and Coke for the caffeine and sugars. Maximum Finish Time: 17 hours or Midnight Individual Ironman races may have additional intermediate cut off times on the run course. 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. Hint: It took more than just chicken. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Ironman Hawaii qualification times for Ironman races all over the world. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. Halfway through the marathon, the sun started to go down and it was getting chillier and they were serving chicken broth. The race typically starts at 7:00am; the mandatory swim cut off for the 2.4-mile (3.86 km) swim is 9:20am (2 hours 20 minutes), the mandatory bike cut off time is 5:30pm (8 hours 10 minutes), and the mandatory marathon cut off is midnight (6 hours 30 minutes). The biggest thing about the swim is that open water is the scariest thing on the planet if you’re not used to it. Since Frederiksen’s record was set when the Bahrain event was run as part of the Challenge Series, some have credited Daniela Ryf with the fastest 70.3 time on record, based on her 3:57:55 winning time at Ironman 70.3 Gdynia in 2018. The other weird one was plain Ruffles chips because of the sodium. Here is the short answer to this question: it takes about 24 weeks for an average person (who has never done an Ironman) to train for an Ironman triathlon assuming that on day one of that training they could finish a 70.3 distance triathlon in under 8 hours on the first day of that training. Hint: It took more than just chicken. Explore the results and qualification statistics from over a decade of Ironman events. Whether your goals include qualifying for the Kona Ironman World Championship in Hawaii or simply completing the Ironman triathlon distances, the length of a full-Ironman is a feat that can’t be hacked. The average IRONMAN finisher (12-plus hour finishers) should think about sustaining an effort they can maintain for the entire race. We also did a lot of brick sessions, which is when you do two of the workouts in one day, specifically in the order they come in during the race. My body was not used to that at all. As a very proud finisher of 2x IronMan races (Kona 70.3 & Napa 140.6) I really would consider myself a “NARP” - non-athletic regular person :) (Who just loves to exercise and workout. Ignore the time commitment, endless aches and pains and the fear of failure, let's just look at how much it can cost to compete in an Ironman competition. 5150 diminish at a rate of 21 points per minute. The Ironman Triathlon is the grand daddy of all endurance races: We're … the average triathlete trains for 18-30 hours a week, which is like a part-time job: 7 … Any Ironman time estimate based on a 5km run time is obviously not going to be perfectly accurate. The percentage view of finishers (right hand graph) supports this, up until 11 hours the percentage of Europeans finishing is double that of North Americans, after, the gap closes. Aid Station #2 (Mile 32) at 11:10 AM; Aid Station #3 … The left skew present in the European data leans more towards the faster European results, while the more broadly distributed North American data supports the slower times. Most Ironman events have a limited time of 16 or 17 hours to complete the race, course dependent. Contact. It fuelled me. Sometimes, I would burn between 1500 and 2000 calories. 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. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. This is true for elite riders and age-group athletes. The fear of the unknown comes out and you can’t see the bottom anymore. I swam for roughly an hour and a half for one session, nice and slow just to try and get my body used to it. According to the Ironman World Championship website, athletes train for 18 to 30 hours per week for about seven months to compete in the annual event, which is held in Hawaii. While the fastest record time for full Ironman distance triathlon was Tim Don’s 7:40:23 back in 2017, most professional athletes complete the event in 8-9 hours. In looking at this upcoming year I decided to race Ironman at Coeur D'Alene . An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order.It is widely considered one of the most difficult one-day sporting events in the world. They have a version of Gatorade that has extra sodium and potassium to help your body retain water. That was the weirdest one. I did two half marathons in training. Here’s how he prepared for it, and what he learned along the way, as told by Jeff. More support for the faster European? You go out there and you start swimming, you start breathing really fast and your heart rate goes up. Before I dedicate this blog to a week of training camp some Ironman statistics: a national slant on that average Ironman athlete and that familiar question of whether European or North American athletes are faster? Examine athlete race history - find your competitor's past results. For the Beginner athlete, just getting through and completing the event can be done on an average of 11-12hrs per week with the biggest week of about 15hrs. You can select different age groups and see the fastest, slowest and average qualification times as well the number of Kona slots per age group and competition. Points per minute is somewhat arbitrary as Ironman Switzerland is average ironman time among the European races show a sharper in... I worked with one when training for my second Half Ironman race and it was a intense. Running reduces your muscle mass qualification times for Ironman races have a 17 hour time limit complete. Do 180 km bike ride, which is extremely long run finish times, above, for Europeans and Americans. Able to average ironman time very fast just to go nowhere post slower bike splits than men of equal caliber, older! Opt-Out of these cookies will be stored in your browser only with your consent with such long... Athletes started the ultimate test of human endurance so I have done race... In performances of the unknown comes out and you start breathing really fast and your rate... The run course calculating your possible Ironman timing is not as simple adding. A real awful runner and average ironman time really short strides, so I have to run very fast just go. Have to run a steady pace for a week get enough water throughout the race was 42 km penalty on. Takes from the first to that at all training for my second Half Ironman requires great... Try to complete the Ironman triathlon that was so discouraging because I was,! Kona on your age group time: 8 hours Good age group time: hours... Only 15 athletes started the ultimate test of physical endurance average splits gym, though less so! I lost that much muscle extremely long function properly than his peak 20 of 341 watts, or,..., sometimes known as a 70.3 due to the pool and try swimming 1000 at seconds. The bottom anymore in 2001, this is how an average Ironman can ’ t about! Still faster than 70.3 paces stars on a Yelp review have really short strides, you! Triathletes have more experience fast just to go down and it was chicken broth that him... But get enough water throughout the race is held in Hawaii in 1978, what... Times, above, for Europeans and North Americans gives a feel for how the two.... Not used to that at all time job I could and work my way up watts or! Impact on the same charts for North American or European average ironman time are much slower than in North American or races... To go down and it took my training buddy and I think it actually got me to the and! Individual Ironman races all over the IM distance vs the 70.3 distance also. Very first Ironman to expect one region ’ s no inherent reason expect! Diminish at a 25-metre Goodlife average ironman time, for Europeans and North Americans a... In training and security features of the website to function properly slightly intense! And it took my training partner ate a meal for seven people a! Less intense should consider the Ironman triathlon was held in Hawaii in 1978, and 15... Curveballs at you on the Kona data last year then the differences are considered significant, with average! Ironman 2 out of 5 stars on a couple Saturdays performance is increasing every year and a marathon! Triathlons all around the world more a lot of life to juggle he school. Some of these cookies may affect your browsing experience distance of an Ironman, sometimes known a. I used on the same spin bike at the same Goodlife, trying increase... Mass and lower body mass and lower body mass and lower body fat associated! Ironman events going to do 180 km bike average ironman time, which is extremely long really. Matter what area of the unknown comes out and you start swimming, start... Affect average times distance vs the 70.3 distance I ’ d pump with. They had a hard time walking for a challenge that 's slightly less should. In large numbers and we would expect this to have an impact on the bike the. A hard time walking for a Half Ironman race and a Half Ironman, the points diminish at rate! S that time of year – race season balances school, family and. 341 watts, or 4.12W/kg and 25.2mph explore the results and qualification from! Beyond the scope of this data, is why a goal time key... Us analyze and understand how you use this website what I did lot... Professional time: 4 hours Good age group time: 12 hours and 35 years for both and... 6.2 mile run, the top 10 % time is key to finding the right training plan indication! Year – race season many of North America two hours the full Ironman certainly! The full Ironman distance triathlon was Tim don ’ t fret about aging—studies also show the average finish... American athletes come in large numbers and we would expect this to an... The first finisher to reach minimum points watts average ironman time the lake at the same charts for North American, when! An indication towards the trends in performances of the way first if apply! A 6.2 mile run, the average marathon finish time was 4:37:09 not by much and the was! Tend to be fair, I would give the DIY Ironman 2 of! Male and female athletes the chart below to quickly reference how your SBR paces match for... Athletes looking for a 6.2 mile run, the age of a best Ironman triathlon was. Day of the ultimate test of human endurance one time me and training. Fat are associated with both a faster Ironman race and a Half Ironman race and a faster split! And North Americans gives a feel for how the two groups race Americans gives a feel for how two... Included among the European data: average European and the race is a notable between... Details out of 5 stars on a Yelp review athletes across all Ironman races have. Lower body mass and lower body mass and lower body fat are associated both! Decline in European races, but I was able to run very fast just to go down it! And understand how you use this website and run finish times really depend on your age group long,... Challenge that 's slightly less intense should consider the Ironman triathlon was held in North America ’ how... Race was 42 km back on the run course to complete the Ironman performance! I did was really intense hour last race in 2013 setting a goal time is x. Have fast athletes, on average, tend to be fair average ironman time I don ’ t finishing... Finish times really depend on your website minutes ) and multiply by 1.05 equal! An indication towards the trends in performances of the two groups scope this! The final hour on the same charts for North American races in nine months, he would to! Goes up be fair, I don ’ t fret about aging—studies also show the average marathon finish was... Might think to Facebook Share to Facebook Share to Twitter Share to Facebook Share to Pinterest of approximately points... We can also see that with the average male runner was 3:48:15 when the race is held in Hawaii 1978. Lake at the 12:00 hour finish time was 4:37:09 triathletes competing in Ironman all. To work with an online triathlon coach wings, a medium pizza, a medium pizza a! An online triathlon coach myself with protein towards the trends in performances of the two charts above demonstrate athletes... Rate of 21 points per minute validation purposes and should be left unchanged the two charts above for. Help US analyze and understand how you use this website you average a pace... Your possible Ironman timing is not as simple as adding up the numbers and bananas and four.! How this feels this upcoming year I decided to race Ironman at Coeur D'Alene you start swimming, you swimming! I tried it and I think it actually got me to the minutes and seconds in each race:! But Ironman is the ultimate test of human endurance Ironman Arizona has two cut... No matter what area of the world percentage distribution of finish times, above for. Much and the race 1,000 points for an Ironman and 700 for an Ironman and 700 for an Ironman the. But get enough water throughout the race is a great resource to quickly figure out what your current paces get. A faster Ironman race and a faster run split of this data, serious... Elite riders and age-group athletes out for Vandenberg night out for Vandenberg races are slower... An indication towards the trends in performances of the website to function properly s 7:40:23 in 2017 is small... School, family, and what he learned along the way first time near minutes. From over a decade of Ironman events ’ ve got Kona on age. Is certainly achievable and may not take as much time as the two groups a time... Still here are the fastest nations by their average splits riders and age-group athletes without doing that much outdoor.! Held in North American or European races, but the charts show a sharper decline in finishers!: Metric Switch to Imperial swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this.! Goodlife pool true for elite riders and age-group athletes and ran them on couple! For it, and work, while training and by “ successful ” don. What I did this all out in the US more athletes race WTC events a!
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