This somewhat surprised the researchers; they had expected that, in line with previous studies, body fat percentage, cycling volume and personal best time in an Olympic-distance triathlon would be most related to the Ironman race times. Of course, while this is all very interesting, these studies don’t answer the question of how a novice triathlete might be able to better predict their race time. At the end of the race, the times recorded for each triathlete were matched to the data gathered for that triathlete. Part of Green Star Media Ltd. Company number: 3008779. How long will it take to complete your first Ironman? In the Ironman race the running distance of 42.2km/26.2mi is equal to full marathon and it the half-ironmann the running distance of 21.1km/13.1mi is equal to half marathon. 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 … In fact statistical analysis indicated that these three variables alone explained 64% of the Ironman race time. For example if you’re training specifically for a marathon and are completing next to no speed work, entering the times you can manage for a short distance will slightly under predict your marathon time. Once your legs get too sore from riding hard you have almost no chance of… Embarking on an Ironman involves a journey into the unknown, both physically and mentally. Multi-day competition: high-fat or high-carb preparation for performance? As before, researchers found that the body characteristics and weekly cycling volumes of the female triathletes were poorly predictive of Ironman performance. Nothing unusual there but what differentiated this from previous studies was that the athletes had also been keeping comprehensive training diaries, which recorded data for each training session, including the distance, duration and average speed of sessions. The physiological demands of an Ironman have always fascinated sports scientists, explaining why there have been a number of studies into what makes a good Ironman triathlete and what characteristics help predict a fast time. Also, average speed in running during training, was related, though less strongly so. Over time the popularity of the sport of triathlon grew, and the annual race on the Big Island became The Ironman World Championship. (Sports Science) Aug 6th, 2015. This simple race pace and finish time calculator uses your recent race results to give you a clear table of your predicted race time for other distances, such as 5km, 10km and half marathon. I am consistently baffled at the hours many age group triat For every pound extra you carry it can slow you down by 2-5 seconds a mile. Marathon Time Predictor. A 5:45 average half ironman in 2012 * 2.12 = 12:12 average in 2011. If you want to do well at an IRONMAN triathlon it’s vital that you pace yourself sensibly during the bike section. Also, average run speed during training was related, though less strongly so. By far the strongest predictors were previous PBs for the marathon and Olympic distance triathlon. You are also able to upload your own custom distances. For example, if you can run a 3:30hr marathon and have recorded a 3:00hr PB for an Olympic-distance triathlon, your predicted Ironman time would be 12.5hrs. Mileage is not the only factor to predict marathon time. Here's an example of how to get a rough estimate of finish time for a half-Ironman race, based on an Olympic-distance time: Add 33 percent to your current Olympic-distance swim time to estimate your half-Ironman swim time. Triathlete's Time Prediction Heart Rate Calculator: The History of Triathlon Time and Pace Calculator. One of the hardest things about running a marathon is figuring out what pace you should run. These characteristics were correlated to an Ironman race time for 53 recreational female triathletes in order to determine the predictor variables, and so be able to predict an Ironman race time for future novice triathletes. In fact, statistical analysis indicated that these three variables alone explained 64% of the Ironman race time. Ironman Power Calculator: How many watts will it take? You might think that you can just take your steady-state training pace for each discipline and extrapolate from there, but it’s not as simple as that. One of the biggest uncertainties of the lot is knowing exactly what you’re letting yourself in for. Eating right – not wrong – for long-term well being, Music and performance: please yourself for better training. Simply put in your swim, bike & Run speeds plu… So what did you learn about performance in 2020? You've been subscribed to our newsletter. However, for novice triathletes who’ve no idea how long their first Ironman will take and who’ve previously completed a marathon and an Olympic distance triathlon, it’s not a bad place to start! It’s that time of year – race season! Thanks! MORE, Using lessons from the world of competitive swimming, Andrew Sheaff explains how all sportsmen and women can work with their body clock – not against it – for maximum competition performance MORE, in Endurance health and lifestyle, Endurance injuries and health, Immunity, Training structure and planning, SPB looks at new research suggesting COVID-19 restrictions on training and competing could have significant implications for athletes going into 2021 MORE, "EASILY READ FORMAT WITHOUT ANY PSEUDO SCIENCE", The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health MORE, The latest triathlon research and best practice findings, covering improving technique, strength and conditioning, and endurance nutrition, The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health. However, while we all like a challenge, too much uncertainty can be very unsettling, especially for would-be Ironman novices. Eg, using the best fit line, a 3-hour marathon PB predicts a 670-minute Ironman, Eg, using the ‘best fit’ line, a 150-minute Olympic distance triathlon PB predicts a 725-minute Ironman. However, a 2010 study had a closer look at this question. The findings show that speed in running during training, personal best marathon time, and personal best time in an Olympic distance triathlon were related to the Ironman race time. Of course, this formula is no guarantee of your actual Ironman time as statistical analysis can only take you so far. In the bi-variate analysis, no anthropometric characteristic was related to race time. Use our guidelines and a simple formula involving your PBs for Olympic distance and marathon to work out your predicted finishing time. ‎Tri Times helps you determine your total race time for any distance Triathlon, from Sprint to Ironman. Many triathletes are busy people and, although they love training, they simply can’t invest the time that many boiler-plate training plans call for. The Ironmate Swim Time Prediction chart allows you to predict your triathlon swim time simply from your 25m swim time. We will need to add some time to the Olympic-distance results before doubling that time and adding 5 percent. Research review: Morning exercise for afternoon benefits, Optimizing your body clock: lessons from the deep, Sports drinks: uncomfortable truths about tooth health. Can heavy lifting increase your endurance performance. When the data was number crunched, the researchers were able to produce a formula to approximately predict Ironman race times (all times in minutes): For example, if you can run a 3hrs:30mins marathon and have recorded a 3hrs:00mins PB for an Olympic distance triathlon, your predicted Ironman time would be: 186.3 + (1.595×180) + (1.318×210) = 186.3 + 287.1 + 276.78 = 750 minutes = 12.5 hours. 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