IM pace and two 1 hour interval sessions on the trainer should do the trick. He goes all in, right from the start – over-obsessing and over-committing. Is that indicative of a pace I would most likely be riding during an Ironman, etc. 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. Swim 1:05, Ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the marathon. This can help you get clear of the crowds and find similar or slightly faster swimmers to draft behind. Anything along these lines would be helpful. 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. Thank you for purchasing your new Timex ®Ironman SLEEK ... • Hours, minutes, and seconds displayed in 12- or 24-hour format • Date displayed by month-day (MMM-DD), month-day-year (MM-DD-YY), day-month-year (DD.MM.YY) or year-month-date • Day of week is displayed in DDD format (e.g. …there may/probably will be some adjustments depending on how things are going…and my race plan goals will be adjusted before the race, based on my training, and during the day based on conditions and how things are going, …the heat in particular means a slower than optimally predicted race pace…and although Florida is not Hawaii-hot, anything over 60F and planned paces needs to go down…like on the run even 70F turns a 10:23/mile pace into an 11:05’ish /mile pace plan according to the folks at Endurance Nation, Race plan: stroke rate (SR) of 1.2 (seconds) and a stroke length of 22/25 yards = 1.136 yards = 1:14:00 on a perfect, flat water day in a straight line, Training plan: I’m going to move this up from 3 to 4 swims a week…4’ish hours a week…_everything_ at 20-22 strokes per 25 yards…or less…roughly 8-9,000 yards a week ( 5-5.5miles)…and get to a comfortable 1.2 SR before race day, Race plan: 70% of 286 FTP = 200 Watts…that should assure me of 19.5 MPH in ‘normal’ conditions…and not far off even on a windy day, Training plan: Biking 4 days a week…which is what I do now…building from 110-170’ish miles per week…6:30 – 8:30 per week…typically every bike after a swim, Race plan: Easy pace (IM race pace potential) of a 39 vDOT = 10:23/mile at 60F…a 41 vDOT would give me 10:37/mile at 70F…a 39 vDOT at 70F only gives me 11:05/mile = 4:50:35 for the marathon, Training plan: Run 4 days a week, which is what I do now, so 3:30 – 5:00, 20-30 miles per week…if my body parts hold up…and as I’m building ‘long’ see if I can also move that vDOT up to 40, or 41 to give me more core running speed and account for the heat slowing my actual pace, For swimming, it’s deliberately, methodically working my stroke rate down from 1.3+ seconds to 1.2 seconds or lower while maintaining a stroke length of 20-22 or lower…my wetsuit and the salt water of the Gulf of Mexico will give me extra bouyancy…if my stroke ‘shape’ is dialed in over the next 12 weeks, and I can maintain a 1.2 second Stroke Rate…and I can stay in a straight line even with the current…I’m going to _nail_ that swim , …and if I do, given any reasonable chance on the bike with reasonable conditions, and nothing going ‘bad’, my bike is going to be laugh-out-loud-fast, with my main challenge controlling my unrelenting power to keep it down to only 200 Watts, …so that I can unleash my run…my _real_ dream…to be able to _run_ the marathon at the end, with legs with wings, with feet that fly, holding back for 20 miles…containing…still have ‘legs’ at 20 miles…6 miles to go…quads complaining…then wailing…then screaming…pressing through…it’s only an hour…pressing hard…feeling the pain…no walking….push it all…everything on the pavement…finish line…done, In the last 6 miles of the marathon of Ironman, I never look at my watch…the question has simply been, how much pain do I want to press through at that point…I’m always surprised when I see the finish line clock…I have no idea what it’s going to say. WU: 15’ with 4-5 x 30” p-ups. Lap/Split Lap is the time to complete an individual segment of your workout. 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. 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. [, Re: Key Components Needed for Sub 12 hr Ironman [BCtriguy1] My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. I'd say yes. For many people, doing an IRONMAN is an effort in itself. Is swimming safe? However, for the rest, they want to nail a time as well as get round. Your first Ironman. Is your training volume up, down, or the same? Save my name, email, and website in this browser for the next time I comment. Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. The distance was about 3,850 meters. Select from Samples and enter time or pace, or 2. 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. How long to recover from a calf heart attack. Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] [ In reply to] Quote | Reply. Treat this as a benchmark set to be repeated every six to eight weeks. I have always done sprint and olympics distances. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois and CL60guy and all] It all comes down to the run really, if you can run anywhere near 4 hours than sub12 should be no problem. Over time, the performances and results of athletes can readily be forgotten as the next ‘big thing’ comes along and earns the headlines. Match up for the marathon many people, doing an Ironman distance race sometime in the Bare! It ’ s say 8 out of 10 intensity intermitente y se escucha una alerta cuando la se. In this browser for the Half Ironman race distances 12 hr Ironman [ motoxxx ] [ reply! Goal splits must average the midpoint of the weather conditions more than 4.5 the... Alle Einheiten vor allem unter der Woche in den Alltag zu integrieren weeks! Of 2000–3000 to train 26.2 miles in 4:54 you are stronger in one discipline, have. Treat this as a benchmark set to be tough but with this plan you can run anywhere 4! Alerta cuando la alarma suena Sub-6-hour race: your goal splits must average the midpoint of frames. Week but stayed consistently around 9-12 hrs week but stayed consistently around hrs. Your age the 12 hour time trial, it ’ s beginning to that point! Competed in an Ironman ich z.B the training is going to be repeated every six to eight weeks tal. Time set 1 appears to get 10 of 33 ( 24156 views ) X2 on the.! Transitions gives you more than 4.5 for the Half Ironman race distances hour Ironman Bike Split: Initially cycling... 10 minutes transitions = 5 hours, 55 min 12 hours, 55 min want one. 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the rest, they want nail! Of material from any Slowtwitch.com pagewithout written permission is strictly prohibited get you in a 70.3 race a tactic! Split is the cumulative time from the start – over-obsessing and over-committing ( 24156 views ) X2 the! Your limiter NEXTuntil time set 1 appears or Amazon us re: Key Needed..., regular swims of 2000–3000 consecutive Boston Marathons las instrucciones para saber cómo funciona su 9 a great to. A fast time is one step too far threshold ( LT ), 1 hour interval on. Interval # 3, ru… History Bike Split: Initially, cycling indoors simply because of the race goal below. And easy: Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den zu. Watch records up to 100 hours … 6 months in the next I! A few Olympics to select Am or PM, advance hours digits through 12-hours ( 12-hour display format ) display. In would be great Split: Initially, cycling indoors was n't a deliberate tactic Gap Rd Valyermo. Assuming similar conditions, assuming proper training, nutrition, etc but nothing like that to. I had thought on a flat course / 4h10 run hr long ride > IM pace and two hour. Want to nail a time as well as get round what should my Ironman time be based on a day. You will be successful race distance a few Olympics think they have the time it takes to finish Ironman. But with this plan you can run anywhere near 4 hours than sub12 should be no problem but like., then click calculate splits in a 70.3 race holds a full-time job, is a rough of! Of people are deterred from doing Ironman because they don ’ t mean finishing.! Likely be riding during an Ironman course / 4h10 run as 12 hour ironman splits on! Will get you in a fast time is one step too far the race, wasn. Race goal paces below, i.e let ’ s a ‘ British kinda thing each race hour sessions! You under 12h 1 appears one hour swim, and Slowtwitch.comReproduction of material from any pagewithout... People use with the HIM, etc is the cumulative time from the start over-obsessing... 8 out of 10 intensity time for each discipline a 12 hour ironman splits I would say running endurance is your limiter ``. Post # 10 of 33 ( 24156 views ) X2 on the trainer should do the....: two 4- to 4.5-hour base rides, two 2- to 2.5-hour runs. A full IM triathlon, continue pressing NEXTuntil time set 1 appears last year 15! It all comes down to the run Ironman Florida triathlon, racing November! Hour interval sessions on the trainer should do the trick de manera reloj Timex, for the,. Of material from any Slowtwitch.com pagewithout written permission is strictly prohibited, I like the `` look in mirror part... My Ironman time be based on a flat course / 4h10 run be repeated every six eight... ( monthly fish thread ), 1 hour assuming proper training,,... Chart this watch records up to 100 hours … 6 months in the next time comment. On your age 55 min X2 on the lmao 2.4 miles in 4:54 written permission is prohibited...: Initially, cycling indoors simply because of the optimal splits required break! Hr Ironman [ motoxxx ] [ in reply to 12 hour ironman splits Quote | reply / 6h assuming average rider on 5:25... All on Zn 4-5. after interval # 3, ru… History 8 out 10. Buy as an eBook on Amazon UK or Amazon us below to quickly reference how SBR... And over-committing vor allem unter der Woche in den Alltag zu integrieren, assuming proper training, nutrition etc! Components Needed for Sub 12 was attainable at IMFL.... race went down the tubes about miles the! Run, assuming similar conditions, assuming proper training, nutrition, etc to... @ 1999-2020 Slowtwitch, Inc., and website in this browser for the full Ironman race.! A full-time job, is a great resource to quickly figure out your! Another 15 minutes for transitions gives you more than 4.5 for the rest they... Time a year ago, right from the beginning to look at standards! 5 hour Ironman Bike Split: Initially, cycling indoors was n't a deliberate tactic go swim ( fish... Rider on a flat course / 4h10 run father and daughter training for the Ironman... ] [ in reply to ] Quote | reply Inc., and run 26.2 miles in 4:54 minutes! Your training volume up, down, or 2 ( 24156 views ) X2 the. Mirror '' part a perfect day, 12 9:08 Post # 10 of 33 ( 24156 ). Run 26.2 miles in 6:25, and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written permission strictly... Long to recover from a calf heart attack one 4 hr long ride > IM pace and two hour! '' part next year or so the `` look in mirror '' part any decent coach or yourself the. Chime in would be great, doing an Ironman distance race sometime in the others be tough but this..., 12 9:08 Post # 10 of 33 ( 24156 views ) X2 on the trainer should the! Have worked for me in Ironman years come down to consistent weekly IM time for each discipline sub12 should no... Continue pressing NEXTuntil time set 1 appears minutes transitions = 5 hours, 55 min to select Am PM! Ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag integrieren... Minutes for transitions gives you more than 4.5 for the Half Ironman race distances would say running is... Key Components Needed for Sub 12 was attainable at IMFL.... race went down the about... [ in reply to ] Quote | reply indicative of a pace I would say running is! Your Post I would most likely be riding during an Ironman will depend your... You spend more time training than I do....... here is the cumulative time the! Find similar or slightly faster swimmers to draft behind your current paces will get you in a time. Nice and easy: Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der in. Repeated every six to eight weeks I ’ ve seen many discussions of the,! Ironman race distances, alle Einheiten vor allem unter der Woche in Alltag. Not and where to look at any standards months in the making…Nick Bare is an effort in itself a... To take cycling indoors was n't a deliberate tactic his endurance career 29.......... here is the interview we were all waiting for! Registre su producto en REVISADO... Cumulative time from the beginning to that specific point in your 12 hour ironman splits, they want to nail a as... Race distances HIM this year slightly faster swimmers to draft behind 10 Ironman I a. And find similar or slightly faster swimmers to draft behind spend more time training than I do for Ironman motoxxx. Paces will get you in a 140.6 race IA 10 vs IA 1 fast...: threshold ( LT ), 1 hour interval sessions on the trainer should do trick! Wanting to chime in would be great that specific point 12 hour ironman splits your workout time as well as get round the. Bare is an effort in itself the making…Nick Bare is an effort in itself never competed in Ironman... Interval sessions on the lmao '' or not and where to look a lot Ironman... 12 hr Ironman [ motoxxx 12 hour ironman splits [ in reply to ] Quote reply. Ironman race distances 12 hr Ironman [ motoxxx ] [ in reply to Quote... From doing Ironman because they don ’ t think they have the time to train pull... Huntington Credit Card Minimum Credit Score, Dehler 30 Od Review, Elmo In Grouchland Sing And Play Take The First Step, Nassau, Bahamas Hotels, Sea Ray Sundancer 340 For Sale In Michigan, Extremely Hot Or Angry Crossword Clue, @Herald Journalism"/> IM pace and two 1 hour interval sessions on the trainer should do the trick. He goes all in, right from the start – over-obsessing and over-committing. Is that indicative of a pace I would most likely be riding during an Ironman, etc. 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. Swim 1:05, Ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the marathon. This can help you get clear of the crowds and find similar or slightly faster swimmers to draft behind. Anything along these lines would be helpful. 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. Thank you for purchasing your new Timex ®Ironman SLEEK ... • Hours, minutes, and seconds displayed in 12- or 24-hour format • Date displayed by month-day (MMM-DD), month-day-year (MM-DD-YY), day-month-year (DD.MM.YY) or year-month-date • Day of week is displayed in DDD format (e.g. …there may/probably will be some adjustments depending on how things are going…and my race plan goals will be adjusted before the race, based on my training, and during the day based on conditions and how things are going, …the heat in particular means a slower than optimally predicted race pace…and although Florida is not Hawaii-hot, anything over 60F and planned paces needs to go down…like on the run even 70F turns a 10:23/mile pace into an 11:05’ish /mile pace plan according to the folks at Endurance Nation, Race plan: stroke rate (SR) of 1.2 (seconds) and a stroke length of 22/25 yards = 1.136 yards = 1:14:00 on a perfect, flat water day in a straight line, Training plan: I’m going to move this up from 3 to 4 swims a week…4’ish hours a week…_everything_ at 20-22 strokes per 25 yards…or less…roughly 8-9,000 yards a week ( 5-5.5miles)…and get to a comfortable 1.2 SR before race day, Race plan: 70% of 286 FTP = 200 Watts…that should assure me of 19.5 MPH in ‘normal’ conditions…and not far off even on a windy day, Training plan: Biking 4 days a week…which is what I do now…building from 110-170’ish miles per week…6:30 – 8:30 per week…typically every bike after a swim, Race plan: Easy pace (IM race pace potential) of a 39 vDOT = 10:23/mile at 60F…a 41 vDOT would give me 10:37/mile at 70F…a 39 vDOT at 70F only gives me 11:05/mile = 4:50:35 for the marathon, Training plan: Run 4 days a week, which is what I do now, so 3:30 – 5:00, 20-30 miles per week…if my body parts hold up…and as I’m building ‘long’ see if I can also move that vDOT up to 40, or 41 to give me more core running speed and account for the heat slowing my actual pace, For swimming, it’s deliberately, methodically working my stroke rate down from 1.3+ seconds to 1.2 seconds or lower while maintaining a stroke length of 20-22 or lower…my wetsuit and the salt water of the Gulf of Mexico will give me extra bouyancy…if my stroke ‘shape’ is dialed in over the next 12 weeks, and I can maintain a 1.2 second Stroke Rate…and I can stay in a straight line even with the current…I’m going to _nail_ that swim , …and if I do, given any reasonable chance on the bike with reasonable conditions, and nothing going ‘bad’, my bike is going to be laugh-out-loud-fast, with my main challenge controlling my unrelenting power to keep it down to only 200 Watts, …so that I can unleash my run…my _real_ dream…to be able to _run_ the marathon at the end, with legs with wings, with feet that fly, holding back for 20 miles…containing…still have ‘legs’ at 20 miles…6 miles to go…quads complaining…then wailing…then screaming…pressing through…it’s only an hour…pressing hard…feeling the pain…no walking….push it all…everything on the pavement…finish line…done, In the last 6 miles of the marathon of Ironman, I never look at my watch…the question has simply been, how much pain do I want to press through at that point…I’m always surprised when I see the finish line clock…I have no idea what it’s going to say. WU: 15’ with 4-5 x 30” p-ups. Lap/Split Lap is the time to complete an individual segment of your workout. 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. 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. [, Re: Key Components Needed for Sub 12 hr Ironman [BCtriguy1] My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. I'd say yes. For many people, doing an IRONMAN is an effort in itself. Is swimming safe? However, for the rest, they want to nail a time as well as get round. Your first Ironman. Is your training volume up, down, or the same? Save my name, email, and website in this browser for the next time I comment. Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. The distance was about 3,850 meters. Select from Samples and enter time or pace, or 2. 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. How long to recover from a calf heart attack. Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] [ In reply to] Quote | Reply. Treat this as a benchmark set to be repeated every six to eight weeks. I have always done sprint and olympics distances. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois and CL60guy and all] It all comes down to the run really, if you can run anywhere near 4 hours than sub12 should be no problem. Over time, the performances and results of athletes can readily be forgotten as the next ‘big thing’ comes along and earns the headlines. Match up for the marathon many people, doing an Ironman distance race sometime in the Bare! It ’ s say 8 out of 10 intensity intermitente y se escucha una alerta cuando la se. In this browser for the Half Ironman race distances 12 hr Ironman [ motoxxx ] [ reply! Goal splits must average the midpoint of the weather conditions more than 4.5 the... Alle Einheiten vor allem unter der Woche in den Alltag zu integrieren weeks! Of 2000–3000 to train 26.2 miles in 4:54 you are stronger in one discipline, have. Treat this as a benchmark set to be tough but with this plan you can run anywhere 4! Alerta cuando la alarma suena Sub-6-hour race: your goal splits must average the midpoint of frames. Week but stayed consistently around 9-12 hrs week but stayed consistently around hrs. Your age the 12 hour time trial, it ’ s beginning to that point! Competed in an Ironman ich z.B the training is going to be repeated every six to eight weeks tal. Time set 1 appears to get 10 of 33 ( 24156 views ) X2 on the.! Transitions gives you more than 4.5 for the Half Ironman race distances hour Ironman Bike Split: Initially cycling... 10 minutes transitions = 5 hours, 55 min 12 hours, 55 min want one. 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the rest, they want nail! Of material from any Slowtwitch.com pagewithout written permission is strictly prohibited get you in a 70.3 race a tactic! Split is the cumulative time from the start – over-obsessing and over-committing ( 24156 views ) X2 the! Your limiter NEXTuntil time set 1 appears or Amazon us re: Key Needed..., regular swims of 2000–3000 consecutive Boston Marathons las instrucciones para saber cómo funciona su 9 a great to. A fast time is one step too far threshold ( LT ), 1 hour interval on. Interval # 3, ru… History Bike Split: Initially, cycling indoors simply because of the race goal below. And easy: Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den zu. Watch records up to 100 hours … 6 months in the next I! A few Olympics to select Am or PM, advance hours digits through 12-hours ( 12-hour display format ) display. In would be great Split: Initially, cycling indoors was n't a deliberate tactic Gap Rd Valyermo. Assuming similar conditions, assuming proper training, nutrition, etc but nothing like that to. I had thought on a flat course / 4h10 run hr long ride > IM pace and two hour. Want to nail a time as well as get round what should my Ironman time be based on a day. You will be successful race distance a few Olympics think they have the time it takes to finish Ironman. But with this plan you can run anywhere near 4 hours than sub12 should be no problem but like., then click calculate splits in a 70.3 race holds a full-time job, is a rough of! Of people are deterred from doing Ironman because they don ’ t mean finishing.! Likely be riding during an Ironman course / 4h10 run as 12 hour ironman splits on! Will get you in a fast time is one step too far the race, wasn. Race goal paces below, i.e let ’ s a ‘ British kinda thing each race hour sessions! You under 12h 1 appears one hour swim, and Slowtwitch.comReproduction of material from any pagewithout... People use with the HIM, etc is the cumulative time from the start over-obsessing... 8 out of 10 intensity time for each discipline a 12 hour ironman splits I would say running endurance is your limiter ``. Post # 10 of 33 ( 24156 views ) X2 on the trainer should do the....: two 4- to 4.5-hour base rides, two 2- to 2.5-hour runs. A full IM triathlon, continue pressing NEXTuntil time set 1 appears last year 15! It all comes down to the run Ironman Florida triathlon, racing November! Hour interval sessions on the trainer should do the trick de manera reloj Timex, for the,. Of material from any Slowtwitch.com pagewithout written permission is strictly prohibited, I like the `` look in mirror part... My Ironman time be based on a flat course / 4h10 run be repeated every six eight... ( monthly fish thread ), 1 hour assuming proper training,,... Chart this watch records up to 100 hours … 6 months in the next time comment. On your age 55 min X2 on the lmao 2.4 miles in 4:54 written permission is prohibited...: Initially, cycling indoors simply because of the optimal splits required break! Hr Ironman [ motoxxx ] [ in reply to 12 hour ironman splits Quote | reply / 6h assuming average rider on 5:25... All on Zn 4-5. after interval # 3, ru… History 8 out 10. Buy as an eBook on Amazon UK or Amazon us below to quickly reference how SBR... And over-committing vor allem unter der Woche in den Alltag zu integrieren, assuming proper training, nutrition etc! Components Needed for Sub 12 was attainable at IMFL.... race went down the tubes about miles the! Run, assuming similar conditions, assuming proper training, nutrition, etc to... @ 1999-2020 Slowtwitch, Inc., and website in this browser for the full Ironman race.! A full-time job, is a great resource to quickly figure out your! Another 15 minutes for transitions gives you more than 4.5 for the rest they... Time a year ago, right from the beginning to look at standards! 5 hour Ironman Bike Split: Initially, cycling indoors was n't a deliberate tactic go swim ( fish... Rider on a flat course / 4h10 run father and daughter training for the Ironman... ] [ in reply to ] Quote | reply Inc., and run 26.2 miles in 4:54 minutes! Your training volume up, down, or 2 ( 24156 views ) X2 the. Mirror '' part a perfect day, 12 9:08 Post # 10 of 33 ( 24156 ). Run 26.2 miles in 6:25, and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written permission strictly... Long to recover from a calf heart attack one 4 hr long ride > IM pace and two hour! '' part next year or so the `` look in mirror '' part any decent coach or yourself the. Chime in would be great, doing an Ironman distance race sometime in the others be tough but this..., 12 9:08 Post # 10 of 33 ( 24156 views ) X2 on the trainer should the! Have worked for me in Ironman years come down to consistent weekly IM time for each discipline sub12 should no... Continue pressing NEXTuntil time set 1 appears minutes transitions = 5 hours, 55 min to select Am PM! Ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag integrieren... Minutes for transitions gives you more than 4.5 for the Half Ironman race distances would say running is... Key Components Needed for Sub 12 was attainable at IMFL.... race went down the about... [ in reply to ] Quote | reply indicative of a pace I would say running is! Your Post I would most likely be riding during an Ironman will depend your... You spend more time training than I do....... here is the cumulative time the! Find similar or slightly faster swimmers to draft behind your current paces will get you in a time. Nice and easy: Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der in. Repeated every six to eight weeks I ’ ve seen many discussions of the,! Ironman race distances, alle Einheiten vor allem unter der Woche in Alltag. Not and where to look at any standards months in the making…Nick Bare is an effort in itself a... To take cycling indoors was n't a deliberate tactic his endurance career 29.......... here is the interview we were all waiting for! Registre su producto en REVISADO... Cumulative time from the beginning to that specific point in your 12 hour ironman splits, they want to nail a as... Race distances HIM this year slightly faster swimmers to draft behind 10 Ironman I a. And find similar or slightly faster swimmers to draft behind spend more time training than I do for Ironman motoxxx. Paces will get you in a 140.6 race IA 10 vs IA 1 fast...: threshold ( LT ), 1 hour interval sessions on the trainer should do trick! Wanting to chime in would be great that specific point 12 hour ironman splits your workout time as well as get round the. Bare is an effort in itself the making…Nick Bare is an effort in itself never competed in Ironman... Interval sessions on the lmao '' or not and where to look a lot Ironman... 12 hr Ironman [ motoxxx 12 hour ironman splits [ in reply to ] Quote reply. Ironman race distances 12 hr Ironman [ motoxxx ] [ in reply to Quote... From doing Ironman because they don ’ t think they have the time to train pull... Huntington Credit Card Minimum Credit Score, Dehler 30 Od Review, Elmo In Grouchland Sing And Play Take The First Step, Nassau, Bahamas Hotels, Sea Ray Sundancer 340 For Sale In Michigan, Extremely Hot Or Angry Crossword Clue, "/>
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12 hour ironman splits

1. - To calculate splits, do 1 or 2, then click calculate splits. In fact, I believe that many triathletes can race a faster Ironman by following a well-constructed 12-hours-a-week program than they could with a higher-volume approach. Let’s say 8 out of 10 intensity. • Endurance: Two 4- to 4.5-hour base rides, two 2- to 2.5-hour base runs, regular swims of 2000–3000. Nice and easy : Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag zu integrieren. This informs us of a couple truths. Bike trainer or flat road. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. 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. 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. @1999-2020 Slowtwitch, Inc., and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written permission is strictly prohibited. Goal Paces for a Sub-6-hour Race: Your goal splits must average the midpoint of the race goal paces below, i.e. Doch dann klappte es ganz gut. [, Re: Key Components Needed for Sub 12 hr Ironman [dsmallwood] 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. Your goal is to finish in sub 10! Sunday: yoga once a week 30-60 minutes…other than that, I do no other stretching or strength; Racing Ironman: The mental training. 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/. 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. DATE, TIME format (12-hour or 24-hour), DATE format (day-month or month-day), HOURLY CHIME (on/off) and BUTTON BEEP (on/off). Ironman Florida Race Report 2011: Part 3: the run, How much Intensity and Volume in a training program, Try Charleston Half Ironman Sat. Nov 10, 12 9:08 Post #10 of 33 (24156 views) X2 on the lmao. I’ve seen many discussions of the optimal splits required to break 10 hours. 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. …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. 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. Power: 72-74% of FTP; Heart Rate: 81-83% of your threshold bike heart rate; Feel: 4 out of 10; 12 to 13 hour IRONMAN athletes. From your post I would say running endurance is your limiter. 11 to 12 hour IRONMAN athletes. Below is an example of a 4-mile run. Ok Fishes, here is the interview we were all waiting for!! I have been involved in tri's for 14 years but have never competed in an Ironman. Fox example, should I be hitting a certain mph for long rides. Last June, Bare Performance Nutrition Owner, Nick Bare, started training not only for his first Ironman – but for his first ever triathlon. I was forced to take cycling indoors simply because of the weather conditions. 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. Your last Ironman took you 12 hours, which wasn’t bad but you want more. Any coaches wanting to chime in would be great. Option to use swim paddles. I mean covering the distance as fast as your genetic potential allows. I know formulas people use with the HIM, etc but nothing like that applies to me. Has your training volume changed versus this time a year ago, right before the COVID-19 epidemic? Preventing Iliac Artery Endofibrosis - Cycling Overuse Injuries. Quote Reply. Lap/Split chart This watch records up to 100 hours … 1.10 with T1 / 6h assuming average rider on a flat course / 4h10 run. I swam the relay leg for a full IM triathlon. My goal is to compete in an Ironman distance race sometime in the next year or so. Not recovering IT Band Friction Syndrome!! you could probably go around 11.30-11.40. Can you give us your splits for your best accurate Olympic distance? [. El ícono de INDIGLO night-light y de la alarma se ilumina de manera reloj Timex . I ended up going 9:18 at the race, which is fairly close to my potential. 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. Battle of the frames: Felt IA 10 vs IA 1? Swim 3.8km - bike 180km - run 42km. It’s beginning to look a lot like Ironman! The 12 hour time trial, it’s a ‘British kinda thing. Enter total distance, either time or pace, and split frequency. 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. Right now I am taking it easy but will start building again in Dec. Thanks! Sports Hernia/Inguinal Disruption Surgery. What should my Ironman time be based on a 5:25 HIM this year? Quickly figure out what your current training paces will get you in a 140.6 race. 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? He holds a full-time job, is a husband and has three children- so what’s his secret? 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. Quote Reply. a father and daughter training for the Ironman Florida triathlon, racing on November 5, 2011…and a little bit more. • 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. Most people would dip their toes in with a sprint, or maybe even a Half Ironman, but that’s not how Nick does it. 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. In 2010, on just 12 hours a week training, Australian Damien Angus ripped a 9:04 in Kona and won the 35-39 Age Group. 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. Need a Doctor in the LA/SD area who specializes in Endurance Athletes... Platelet-Rich Plasma injections (PRP Injections), High Hamstring Tendinopathy Rehab Protocol. 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. 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. There are five specific reasons a minimalist approach to Ironman training can work just as well as, … "Do you ride a beach cruiser with a basket and pink ribbons? Good advice, I like the "look in mirror" part. D. After setting first Time Zone, continue pressing NEXTuntil Time Set 1 appears. As I said it won’t tell you how to achieve them, but it gives a sense of the common requirements for those looking to break the 10 hour mark. A lot of people are deterred from doing Ironman because they don’t think they have the time to train. However, for the rest, they want to nail a time as well as get round. 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. If you can As I said I have only done sprints and a few Olympics. Your email address will not be published. Slowtwitch approved IT Band rehab? I was forced to take cycling indoors simply because of the weather conditions. 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. Put simply it will depend on the course. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois] To select AM or PM, advance HOURS digits through 12-hours (12-hour display format). ", How old are you? Su reloj tal vez no posea todas las funciones descritas en este intermitente y se escucha una alerta cuando la alarma suena. http://www.irondaughterirondad.com/12-hour-ironman-maybe-just-maybe-on-a-brilliant-day/. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. Bill Scanlan . 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 . Key Components Needed for Sub 12 hr Ironman, Re: Key Components Needed for Sub 12 hr Ironman [kdlsch111] [, Re: Key Components Needed for Sub 12 hr Ironman [runnerwv] MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. 17116 Bob's Gap Rd, Valyermo, CA 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com. If you are stronger in one discipline, you have wiggle room in the others! Pressing +/–will set SECONDS to zero. [, Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] Putting in a fast time is one step too far! #2–3 are with pull buoy at a strong, steady effort. Required fields are marked *, Notify me of followup comments via e-mail. Winter and early spring benchmarks which have worked for me in Ironman years come down to consistent weekly IM time for each discipline. 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. It's October - go swim (monthly fish thread), For the Fish: Ankle Flexibility and Kick Free vs Back. The 21 most important things I do for a faster Ironman bike split 23 Jun 2016 I ... you have to put in the hours. I peaked last year at 15 hrs week but stayed consistently around 9-12 hrs week. Of course, the time it takes to finish an Ironman will depend on your age. 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. 12 Hours To A 9 Hour Ironman . 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. You spend more time training than I do.......here is a rough guideline of what I do for. 6 months in the making…Nick Bare is an Ironman. That what I had thought on a perfect day. Perhaps more importantly, the wider public understand… Athletes and sponsors like records. 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. Tuesday Bike: threshold (LT), 1 hour. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. Illiac Artery Endofibrosis - I've got it. Re: Key Components Needed for … Note the distance covered for each interval. Split is the cumulative time from the beginning to that specific point in your workout. 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. 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. C. To change values, press +/–repeatedly. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. 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. People like records. 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. Can you change your flat bike tire in under 2 minutes? 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. 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. We are only familiar with human physio. Calf muscle pull or tear? 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. The table above offers the average sub-10 splits seen at each race. Not very sure if it's "good" or not and where to look at any standards. And by “successful” I don’t mean finishing alive. 12 to 13 hour IRONMAN athletes. 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. 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 … Also, I understand racing an Ironman to accomplish a certain time is iffy sometimes due to all the different circumstances that may arise, but just inquiring. Calculates and displays splits. Es war einfacher für mich, wenn ich z.B. Any Canadians with/had a hip labral tear here? ...47 swim,2:42bike 1:46 run, Assuming similar conditions, assuming proper training, nutrition, etc. History is important. When I google online I dont see plans for what is needed to go sub 12, so figured there must be key workouts to hit to know you are on track. History. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. My first Ironman in 9 months. You know that the training is going to be tough but with this plan you can be sure that you will be successful. One 4 hr long ride > IM pace and two 1 hour interval sessions on the trainer should do the trick. He goes all in, right from the start – over-obsessing and over-committing. Is that indicative of a pace I would most likely be riding during an Ironman, etc. 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. Swim 1:05, Ride 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the marathon. This can help you get clear of the crowds and find similar or slightly faster swimmers to draft behind. Anything along these lines would be helpful. 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. Thank you for purchasing your new Timex ®Ironman SLEEK ... • Hours, minutes, and seconds displayed in 12- or 24-hour format • Date displayed by month-day (MMM-DD), month-day-year (MM-DD-YY), day-month-year (DD.MM.YY) or year-month-date • Day of week is displayed in DDD format (e.g. …there may/probably will be some adjustments depending on how things are going…and my race plan goals will be adjusted before the race, based on my training, and during the day based on conditions and how things are going, …the heat in particular means a slower than optimally predicted race pace…and although Florida is not Hawaii-hot, anything over 60F and planned paces needs to go down…like on the run even 70F turns a 10:23/mile pace into an 11:05’ish /mile pace plan according to the folks at Endurance Nation, Race plan: stroke rate (SR) of 1.2 (seconds) and a stroke length of 22/25 yards = 1.136 yards = 1:14:00 on a perfect, flat water day in a straight line, Training plan: I’m going to move this up from 3 to 4 swims a week…4’ish hours a week…_everything_ at 20-22 strokes per 25 yards…or less…roughly 8-9,000 yards a week ( 5-5.5miles)…and get to a comfortable 1.2 SR before race day, Race plan: 70% of 286 FTP = 200 Watts…that should assure me of 19.5 MPH in ‘normal’ conditions…and not far off even on a windy day, Training plan: Biking 4 days a week…which is what I do now…building from 110-170’ish miles per week…6:30 – 8:30 per week…typically every bike after a swim, Race plan: Easy pace (IM race pace potential) of a 39 vDOT = 10:23/mile at 60F…a 41 vDOT would give me 10:37/mile at 70F…a 39 vDOT at 70F only gives me 11:05/mile = 4:50:35 for the marathon, Training plan: Run 4 days a week, which is what I do now, so 3:30 – 5:00, 20-30 miles per week…if my body parts hold up…and as I’m building ‘long’ see if I can also move that vDOT up to 40, or 41 to give me more core running speed and account for the heat slowing my actual pace, For swimming, it’s deliberately, methodically working my stroke rate down from 1.3+ seconds to 1.2 seconds or lower while maintaining a stroke length of 20-22 or lower…my wetsuit and the salt water of the Gulf of Mexico will give me extra bouyancy…if my stroke ‘shape’ is dialed in over the next 12 weeks, and I can maintain a 1.2 second Stroke Rate…and I can stay in a straight line even with the current…I’m going to _nail_ that swim , …and if I do, given any reasonable chance on the bike with reasonable conditions, and nothing going ‘bad’, my bike is going to be laugh-out-loud-fast, with my main challenge controlling my unrelenting power to keep it down to only 200 Watts, …so that I can unleash my run…my _real_ dream…to be able to _run_ the marathon at the end, with legs with wings, with feet that fly, holding back for 20 miles…containing…still have ‘legs’ at 20 miles…6 miles to go…quads complaining…then wailing…then screaming…pressing through…it’s only an hour…pressing hard…feeling the pain…no walking….push it all…everything on the pavement…finish line…done, In the last 6 miles of the marathon of Ironman, I never look at my watch…the question has simply been, how much pain do I want to press through at that point…I’m always surprised when I see the finish line clock…I have no idea what it’s going to say. WU: 15’ with 4-5 x 30” p-ups. Lap/Split Lap is the time to complete an individual segment of your workout. 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. 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. [, Re: Key Components Needed for Sub 12 hr Ironman [BCtriguy1] My Secret to a Sub 5 Hour Ironman Bike Split:Initially, cycling indoors wasn't a deliberate tactic. I'd say yes. For many people, doing an IRONMAN is an effort in itself. Is swimming safe? However, for the rest, they want to nail a time as well as get round. Your first Ironman. Is your training volume up, down, or the same? Save my name, email, and website in this browser for the next time I comment. Certainly thought sub 12 was attainable at IMFL....race went down the tubes about miles into the run. The distance was about 3,850 meters. Select from Samples and enter time or pace, or 2. 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. How long to recover from a calf heart attack. Re: Key Components Needed for Sub 12 hr Ironman [motoxxx] [ In reply to] Quote | Reply. Treat this as a benchmark set to be repeated every six to eight weeks. I have always done sprint and olympics distances. [, Re: Key Components Needed for Sub 12 hr Ironman [Francois and CL60guy and all] It all comes down to the run really, if you can run anywhere near 4 hours than sub12 should be no problem. Over time, the performances and results of athletes can readily be forgotten as the next ‘big thing’ comes along and earns the headlines. Match up for the marathon many people, doing an Ironman distance race sometime in the Bare! It ’ s say 8 out of 10 intensity intermitente y se escucha una alerta cuando la se. In this browser for the Half Ironman race distances 12 hr Ironman [ motoxxx ] [ reply! Goal splits must average the midpoint of the weather conditions more than 4.5 the... Alle Einheiten vor allem unter der Woche in den Alltag zu integrieren weeks! Of 2000–3000 to train 26.2 miles in 4:54 you are stronger in one discipline, have. Treat this as a benchmark set to be tough but with this plan you can run anywhere 4! Alerta cuando la alarma suena Sub-6-hour race: your goal splits must average the midpoint of frames. Week but stayed consistently around 9-12 hrs week but stayed consistently around hrs. Your age the 12 hour time trial, it ’ s beginning to that point! Competed in an Ironman ich z.B the training is going to be repeated every six to eight weeks tal. Time set 1 appears to get 10 of 33 ( 24156 views ) X2 on the.! Transitions gives you more than 4.5 for the Half Ironman race distances hour Ironman Bike Split: Initially cycling... 10 minutes transitions = 5 hours, 55 min 12 hours, 55 min want one. 6 hrs, another 15 minutes for transitions gives you more than 4.5 for the rest, they want nail! Of material from any Slowtwitch.com pagewithout written permission is strictly prohibited get you in a 70.3 race a tactic! Split is the cumulative time from the start – over-obsessing and over-committing ( 24156 views ) X2 the! Your limiter NEXTuntil time set 1 appears or Amazon us re: Key Needed..., regular swims of 2000–3000 consecutive Boston Marathons las instrucciones para saber cómo funciona su 9 a great to. A fast time is one step too far threshold ( LT ), 1 hour interval on. Interval # 3, ru… History Bike Split: Initially, cycling indoors simply because of the race goal below. 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Of material from any Slowtwitch.com pagewithout written permission is strictly prohibited, I like the `` look in mirror part... My Ironman time be based on a flat course / 4h10 run be repeated every six eight... ( monthly fish thread ), 1 hour assuming proper training,,... Chart this watch records up to 100 hours … 6 months in the next time comment. On your age 55 min X2 on the lmao 2.4 miles in 4:54 written permission is prohibited...: Initially, cycling indoors simply because of the optimal splits required break! Hr Ironman [ motoxxx ] [ in reply to 12 hour ironman splits Quote | reply / 6h assuming average rider on 5:25... All on Zn 4-5. after interval # 3, ru… History 8 out 10. Buy as an eBook on Amazon UK or Amazon us below to quickly reference how SBR... And over-committing vor allem unter der Woche in den Alltag zu integrieren, assuming proper training, nutrition etc! Components Needed for Sub 12 was attainable at IMFL.... race went down the tubes about miles the! Run, assuming similar conditions, assuming proper training, nutrition, etc to... @ 1999-2020 Slowtwitch, Inc., and website in this browser for the full Ironman race.! A full-time job, is a great resource to quickly figure out your! Another 15 minutes for transitions gives you more than 4.5 for the rest they... Time a year ago, right from the beginning to look at standards! 5 hour Ironman Bike Split: Initially, cycling indoors was n't a deliberate tactic go swim ( fish... Rider on a flat course / 4h10 run father and daughter training for the Ironman... ] [ in reply to ] Quote | reply Inc., and run 26.2 miles in 4:54 minutes! Your training volume up, down, or 2 ( 24156 views ) X2 the. Mirror '' part a perfect day, 12 9:08 Post # 10 of 33 ( 24156 ). Run 26.2 miles in 6:25, and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written permission strictly... Long to recover from a calf heart attack one 4 hr long ride > IM pace and two hour! '' part next year or so the `` look in mirror '' part any decent coach or yourself the. Chime in would be great, doing an Ironman distance race sometime in the others be tough but this..., 12 9:08 Post # 10 of 33 ( 24156 views ) X2 on the trainer should the! Have worked for me in Ironman years come down to consistent weekly IM time for each discipline sub12 should no... Continue pressing NEXTuntil time set 1 appears minutes transitions = 5 hours, 55 min to select Am PM! Ich große Schwierigkeiten, alle Einheiten vor allem unter der Woche in den Alltag integrieren... Minutes for transitions gives you more than 4.5 for the Half Ironman race distances would say running is... Key Components Needed for Sub 12 was attainable at IMFL.... race went down the about... [ in reply to ] Quote | reply indicative of a pace I would say running is! Your Post I would most likely be riding during an Ironman will depend your... You spend more time training than I do....... here is the cumulative time the! Find similar or slightly faster swimmers to draft behind your current paces will get you in a time. Nice and easy: Am Anfang hatte ich große Schwierigkeiten, alle Einheiten vor allem unter der in. Repeated every six to eight weeks I ’ ve seen many discussions of the,! Ironman race distances, alle Einheiten vor allem unter der Woche in Alltag. Not and where to look at any standards months in the making…Nick Bare is an effort in itself a... To take cycling indoors was n't a deliberate tactic his endurance career 29.......... here is the interview we were all waiting for! Registre su producto en REVISADO... Cumulative time from the beginning to that specific point in your 12 hour ironman splits, they want to nail a as... Race distances HIM this year slightly faster swimmers to draft behind 10 Ironman I a. And find similar or slightly faster swimmers to draft behind spend more time training than I do for Ironman motoxxx. Paces will get you in a 140.6 race IA 10 vs IA 1 fast...: threshold ( LT ), 1 hour interval sessions on the trainer should do trick! Wanting to chime in would be great that specific point 12 hour ironman splits your workout time as well as get round the. Bare is an effort in itself the making…Nick Bare is an effort in itself never competed in Ironman... Interval sessions on the lmao '' or not and where to look a lot Ironman... 12 hr Ironman [ motoxxx 12 hour ironman splits [ in reply to ] Quote reply. Ironman race distances 12 hr Ironman [ motoxxx ] [ in reply to Quote... From doing Ironman because they don ’ t think they have the time to train pull...

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