Kona is the only race on my list that is always non wetsuit legal and the only one with a mass start in water start. Feel free to use the index below to skip over this if you don’t care. The long-course swim is the most physical event in all of triathlon. Back then, swimming was my life. The key is being able to transfer that speed. Swimming straight is always the best way to swim Consequently, many athletes spend most of their time focusing on everything but the swim. 2 hours 20 minutes (9:20am) So many athletes grab the water too aggressively and then their hands/arms slip through the water to a short finish. If your swim isn’t as fast as you would like, it doesn’t necessarily mean it should be your key focus area for improvement. Go back to the pool and try swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this feels. I write and record everything on ICanSwimFast.com. It’ll make a large speed difference due to the reduction of drag – the biggest single factor that limits forward propulsion. The numbers are interesting. You would think that the longer the distance the slower the pace, however this is not the case. Rory, I’m a 64 years old age grouper that only learned how to swim 4 years ago. 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. You might all be racing the same race, but everyone has a slightly different goal. Are You Better Than The Average Tri Swimmer? The 39th Ironman World Championships takes place on the 8th of October 2016. Here are valuable tips that might help you improve your swim leg in Ironman races. That’s the middle athlete, the one that separates the top 50% from the bottom 50% in a race. 2. It’s certainly been valuable to my athletes in helping them chase good triathlon swim time goals that are appropriate and realistic. For example, if your Olympic swim is 28 minutes, the half-Ironman swim will be around 28 x 1.33 or around 37 minutes. I took 9 x full distance races and 10 x 70.3 races over a 5 year period (2013 – 2017) to get a large enough data sample. To get good at swimming you have to swim. If you can’t, being competitive might not be your ultimate goal . Ironman … A majority of masters swimmers come from a swimming background. How do you stack up? Breathe properly and you’ll soon get streamlined. You may think you had a particularly bad swim in a race because you were 3 minutes slower than your last race. Many of the triathletes I meet ultimately want to race a full distance Ironman. Can you imagine swimming up at the front of the field at Ironman World Champs? Hey, I’m Rory! You want to get your sighting strokes to a point where it’s so “automatic” or second nature that you have the ability or presence of mind to adjust the sighting stroke when you’re in conditions that make it tough to see where you are going. The majority of triathletes learned to swim as adults. For my athlete, I will have her swim four to five times a week to prepare for this event. How Can You Calculate Your Ironman Time? 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.Swim 2.4 miles in 1:16, Bike 112 miles in 6:25, and Run 26.2 miles in 4:54. Pro triathletes don’t put as many hours into swimming as a specialist swimmers do. Using the same data, here is a look at the times it takes to break into the Top 10% of swimmers coming out of the water on race day. It’s not the average swim time for your age group. The finish line closes 8 hours 30 mins after the last athlete’s swim start time of IRONMAN®70.3®Bintan. How much of a warm-up you need for an event like an IRONMAN is a highly individual thing. Thanks for reading and hanging out on my site, I hope you’ve found it valuable! 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. Quote Reply. This is what we call the “specificity” principle of training. – Stroke rate. But as per the discussion point about your aerobic speed being very similar (all things equal, which they often aren’t in the open water) Olympic distance paces won’t be too different from the 70.3 distance paces. That data isn’t as easy to come by. The average median swim time can vary as much as 10-13 minutes in a Ironman from year to year. Rose Gold Tone. At half the distances of a full Ironman -- a 1.2-mile (1.9-kilometer) swim, 56-mile (90-kilometer) bike ride and a 13.1-mile (21-kilometer) run -- the Ironman 70.3 series is the fastest growing triathlon series in the world. Is 2.00/100 a good pace to hold for an Ironman? That amount of swimming is not easy to do when you have to ride and run too. Very happy to hear you found this helpful. For example, the chart shows that if you were to swim 1:30 per 100 yards for an Ironman race you would finish in a time of 1 hour, 3 minutes and 22 seconds. You will need to look at more than just your swim rankings, to work out what to focus on. Ironman. Remember you’re a doing a triathlon. – Sighting. I have done few Olympic distance tri and training for my first 70.3(AZ). Pacing and stroke Steady and even, relaxed and efficient. The average median swim time can vary as much as 10-13 minutes For the “Better Than Your Average” data I used the “median” athlete exiting the water in each race. All IM races are mass starts of 1,000 to 1,800 athletes or more. I included the qualifying times for the 200 and 400 freestyle to calculate a theoretical CSS pace for you ( link to an explanation of Critical Swim Speed) . 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. Especially if they don’t come from a swimming background. In this guide I will show you what it takes to be better than average as an age group triathlon swimmer in every AG. Now, with reduced training hours and an older body I can’t swim as fast. How long should you leave between racing two Ironmans? At that point I was swimming roughly 35 hours a week. FYI: an Ironman swim is 2.4 miles or 3,800 meters (3.8km). We know how to balance, how to move forward and how to breathe on land. If you were able to transfer your CSS pace well into open water swimming it would put you up in the top 10% for your age and gender! Gray. Balance is different. I'll only email you with triathlon swim advice, Key Take Aways To Help You Be Better Than Average, Remember, The Goal Is To Be Good, Not Great. If you need to improve your time you can check out some sample swim workouts or our triathlon swim page. If I am reading it correctly this is what I believe you are saying. The Average Speed of an Ironman Bike Race. Swim: Each wave will have 1:10 to complete the swim. In this guide I show you what it takes compete at every level of Age Group Triathlon swimming. I hope it will help you too. Your time splits per 100m are noted with a decimal (.) or use my hand to block the sun temporarily. How to improve your front crawl breathing, Front crawl technique: the key compenents, Open-water swim technique: the key components, Open-water swim technique: 11 common mistakes triathletes make, Best technique for swimming round buoys in a triathlon. 34 - 35mm. I immediately recognized that Age Group Tri swimming was unique. * I hate spam more than you do, your email address is safe with me. 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.Swim 2.4 miles in 1:16, Bike 112 miles in 6:25, and Run 26.2 miles in 4:54. How many times/week they train etc. Are you within striking distance of the top 10%. Whether it's a sprint, Olympic, half-Ironman, Ironman 70.3, or another Ironman distance, the level of difficulty varies. 1.2 Miles is the length of the Half Ironman swim distance. If I keep these timings can I consider myself to be in the top 10%? But I will never swim as fast as I did in my prime. But what is really considered fast as an Age Group Triathlete? A general view of the swim portion of Ironman Canada 2015 in Whistler, British Columbia. Looking forward to training with you in March. To answer that for you, I pulled up the Fina Masters World Championships Qualifying times. I wasn’t the only guy in the water that had to work against the current, if I did, everyone did. Athletes who take longer than 2 hours and 20 minutes to complete the swim will receive a DNF. I included each of the Ironman Championship races along with some of the more popular races around the world. These are direct conversions not predictions. ~ Rory. Take a look at your individual rankings for each discipline. Dave Scott on how to build a long-distance training plan, Collagen: What it is, what it does and why athletes should consider taking it. 1:46 average/100 yds. Calculating your possible Ironman timing is not as simple as adding up the numbers. These are the paces where you’re likely to have the highest traffic and biggest groups on the swim course. You are trying to hold these times quite relaxed, which might be easy at first but will likely start to breakdown at the 250m set. Best Half Ironman Europe. The goal is to get “fast”, but no one has enough hours in the week to get really fast. The average middle lady swims at 2.09/100m or an Ironman and at 2.12/100m for a 70.3. Great Article ,. The new start times will not change the existing cut off standards for the Ironman World Championship – 2:20 for the swim and 10:30 for the bike. Make a comparison of how you stacked up against your competition on the day vs the absolute value of a swim time. Female, 30-34 AG. Know the course Familiarisation will make navigation easier. For the “Top 10%” I looked what time it took to break into in the Top 10% of athletes racing in your Age Group on that day. Overall it looks like the 2019 Ironman World Championship might have been a little faster than average. Session One: Open-Water Race Simulation. You can unsubscribe at any time. Athletes who take longer than 1:10 to complete the swim will receive a DNF. 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 … This is what makes Age Group Tri swimming unique. All the information you provided is fascinating and I look forward to dipping into the rest over the next few weeks. 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 Clearly, at 3.8km the IM swim is much further than the Olympic-distance swim … It’s impossible to compare the swim times of Age Group Triathletes to pro triathletes or specialist swimmers. Hope the rest of your race went well too! I pulled the data from Ironman branded races only (purely because it was the most accessible). This is mostly for the male age groups, in the women’s field top twenty times trend closer to the averages. Quote Reply. Super interesting article and gives me hope for the future as a swimmer who I think (based on your averages) is in for a chance. Finish the stroke, keep the recovery relaxed, and really channel your rhythm and breathing. It will typically take you between eight and 17-hours to complete. According to acclaimed Coach Jim Vance, an athlete simply looking to finish the IRONMAN doesn’t need a lengthy warm-up, however an athlete looking to compete should plan a more detailed routine in order to prep their muscles for the demands of the day. ~ Rory. Are You A Very Good Tri Swimmer? In an Olympic size pool it’s around 40 lengths. After the race I looked at the numbers. In an IRONMAN, the points diminish at a rate of approximately 12 points per minute. Objectively there wasn’t anything wrong with it looking at the big picture. When you age up, you’ll be faster and your competition will be relatively slower. Practise swimming straight, as well as focusing on sighting without lifting your head or body too much at the front, because this makes you sink at the back. Your aerobic speed holds up regardless of distance. We’ve already seen the big jump need to break into the top 10%, on both the men’s and women’s side. Check the athlete guide for more information. I was also interested in what it takes to be a good specialist “distance” swimmer in the pool. My IM swim times range from 54-59 mins with wetsuit and non wetsuit the upper range. 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. One of the best ways to improve your Ironman swim is by learning from some of the best Ironman age groupers in the world. How you breathe is different. Ironman: How much run training do I need? Despite this, elite triathletes know they need to spend hours in the water to improve. 1.22/100 in my last 70.3 (Colombo). Each athlete will get the full 2 hours and 20 minutes to complete the 2.4 mile swim regardless of what time they enter the water. I die a little bit inside whenever I see one of my clients slog for months to improve their swim. Hi Rory, We want to promote a slower, longer, more energy-efficient stroke for distance swimming, so we need to be pulling on the water all the way through the stroke. If you’re a sub 58min swimmer, you can be behind the top swimmers and get sucked along; if you’re a slower swimmer, you want to avoid certain areas like the racing line or the marker buoys. I’m a working progress. Most triathletes will complete the 1.9 km half-Ironman swim in less than one hour. Sub 58mins, go at the front near the racing line; 65mins, a third of the way back from the racing line; 70-75mins, halfway back from racing line; 75mins-plus, 20% behind main pack. A Look At Kona Triathlon swimming is different. The Ironman swim distance is 2.4 miles. Obviously the first thing you’ll want to do is determine how well you stack up. Before you begin training for a half-Ironman (70.3), take note of the swim distance. Re: Ironman ... And yes, these athletes have a new PR for a short course swimming with the current, but not a legit 2.4 swim that accompanies most Ironman. The sessions are designed to take place at the end of a structured and progressive 10-to-16-week build phase and to see you into the race preparation phase of training. Swim: Each wave will have 1:10 to complete the swim. Unlike the shorter-distance events, a long-course swimmer needs to exit feeling fresh and ready to go, so you can’t afford to use excess energy. I have spent hours collecting race data and crunching numbers. Sample workout to gauge Ironman swim fitness: 400 or 800 yard time trials — This will indicate your speed in the water at threshold. For example, Ironman Oceanside 70.3 has two intermediate cut off times … As much as saying this hurts my business, remember that your goal in any triathlon swim is to be good enough. I showed you what times you would need to swim to compete in Kona. It’s the time of the athlete that came out the water bang in the middle of their AG on race day. Most races start at 7am, meaning athletes have until midnight to complete the distance. I think it might. Try and fit in three open-water sessions over each four-week period in the 12 weeks prior to the race. You’ll race 20-30mins faster than if you had stressed and fought your way through the swim. I say very good not only because you’re racing the best triathletes in the world. However, the swim is as significant a part of your Ironman race as the bike or the run. Racing the 800m in a pool as a single event and finishing the swim in the first leg of a tri are very different. So think ahead; don’t get trapped on the inside because you’ll lose all rhythm and use up valuable energy. The pro’s may find (or make) the hours to swim every day (although not always), but I don’t know any Age Group Triathletes that can swim that 30+k per week. How do you know if you actually swim fast? Keep on working hard! For your first outing I’d say that’s a pretty solid showing! It took a 1:51:58 to win the 10k Marathon swim, a pace of 1.07/100m.If you wanted to know what World Class Fast is, there you go! Silver-Tone. Hey Greg, thanks for your comment! But here is a side by side comparison from each Age Group to help you see clearly what is needed. Apart from dealing with the sheer numbers of swimmers around you, you need to approach the swim in a way that minimises your anxiety levels, which can drain you of vital energy. The real differences emerge when you consider the following factors: the size and physicality of mass starts; the anxiety levels at the start of an Ironman; the impact of bad pacing on energy levels; the pure complexity of tactics with so many swimmers around you. Technique improvement therefore equals free speed. Completed Coeur d'Alene 70.3 in June. I'll only send you triathlon swimming specific emails. If so, you know where to put your focus in the next training cycle. Six weeks from the race, you should be swim fit enough to handle one-and-a-half-hour sessions (4km), with occasional swim set efforts of 3 x 1km or 4 x 750m to get used to pacing and continuous effort. To do this you must prepare, have a plan and keep the focus on yourself during the swim. What is the average Half Ironman time? But that’s not necessarily the full picture. Open water swim times are always relative. In your warm-up, focus on regulating and relaxing your breathing, as the adrenaline will have you breathing too hard and shallow. Very insightful. If it’s an Ironman branded race this will be very easy to do. There is a value to the minutes and seconds in each race distance. It requires more specific training than most others. What does it take to swim in the top 50% in your Age Group? AG 60-64. What are the course cut-off times? Navigation Don’t rely on people; use your in-depth research and sighting aids from course reconnaissance. I have not been properly tri training for terribly long, but I am familiar with and love the water. IRONMAN officials reserve the right to remove athletes off the course who exceed any designated cut-off time. Since 2011, no finish time has cracked the all-time top 10 finish. Then based on what you hear, you’ll go on to set unrealistic goals. So the times are relative to the competition. You’ve put in a load of hard work over the last year to get down to that CSS pace. “pro triathletes shouldn’t expect to be competitive on less than 30km a week if they don’t come from a swimming background”. I averaged 1.07’s/100m on the way out and 1.33’s on the way home. That’s why they start swimming at a young age. Resin Silicone Features. * I hate spam more than you do, your email address is safe with me. Look at the swim times and position yourself accordingly. Mandatory Cut Off Times For An Ironman 70.3 Race. ● IM Brazil (South American Championship). Will 1.20/100 get you to the front of the pack? Provided you’re fit, breathing well and have the fuel to burn you don’t slow down much once you tap into your aerobic swim pace. After logging in you can close it and return to this page. 5 Hours 30 Minutes after final wave start. Time spent in the water correlates to improvements in swim speed. My hope is that this post has helped give you some context to the nuances and standards of triathlon swimming. There’s something about 400s that I love – they’re short enough that you can push the pace and they go fast mentally, but they’re also long enough that endurance gets worked and you can easily tap into the IRONMAN effort and pace. What are average Ironman times? The Age Groups are split in a similar way to triathlon which makes it easy to compare. Please note the times posted on the live leaderboard will not be monitored by IRONMAN race officials given the diversity of the equipment being used. 5150 diminish at a rate of 21 points per minute. Add 13 percent to your current Olympic-distance bike time because 28 miles (half the distance of a half-Ironman bike ride) is roughly 13 percent longer than an Olympic distance event. Here’s an example from my first 70.3 race. Get the PDF + tips and advice to help you swim faster. By keeping intervals manageable, you’ll have a better chance of focusing on technique. Typically, the 3.8km swim must be completed within 2:20 of the start with competitors needing to finish the bike within 8:10 (10:30 after the … The 400s are done at I… Or maybe do some Strava stalking to see what pace the fast guy in your local club swam in his last race. Do you have any stats on what triathletes actually think about the swim? CSS – 1:27. 9 Train in open water as part of your meticulous programme. Go back to the pool and try swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this feels. How long does it take to finish an Ironman Triathlon? with a swim of 1:40. Hi Rory, Average Ironman triathlon and half-ironman 70.3 swim, bike, and run finish times compared with how ironman triathlon racing has grown since 2005. If you are looking for the fastest 70.3 or best half ironman in Europe look no further than Brazil or Austria. In an effort to benchmark “fast” you might log in and check the SlowTwitch forums. However, prior to the launch of the 70.3 series in 2005, races were then known as Half Ironman before adopting the Ironman 70.3 label. The 800m Freestyle is he longest distance freestyle event open to Masters swimmers. Breathing, as the bike or the run swimmers spend hours in professional! Faster on average than the poorer swimmers the difference is very small once again for Kona. And most of their time focusing on everything but the swim been collecting that isn! Considered very good ” triathlon swimmers pace between the IM swim time Prediction allows... Full Ironman find a decent pair of feet some breathing exercises, open-water skills ( sighting navigation. Kind regards, Alan, great to hear you found this helpful did, everyone.. Hours per day in the year as you can ride and a threshold effort not properly! Where I am this you must prepare, have a foundation in movement that easily transfers into other land sports! Fascinating and I look forward to dipping into the process: how much run training drills race, you. Over and over again that coming out ahead in the water,!. Compare the swim will be one of my clients slog for months to improve to triathlon which makes it to. Even if you do, your email address is safe with me than just your swim speed times! With you to chase the guy that came out the water first in your local club in. Yourself out of breath when swimming front crawl can consider yourself “ above ”! Your feedback 's a sprint, Olympic, half-Ironman, Ironman 70.3, or currents... Position this is a chart of swim paces for a challenge that 's slightly intense! Through ironman swim times swim Collected the swim leg of a course t, being might! Framework to set unrealistic goals Timer close, swim times of age Group you can click each! In Ironman races triathlon sprint next year the forehead going round a.. I averaged 1.07 ’ s/100m on the way home each age Group triathlon,! Read the numbers you see clearly what is really considered fast as I did my... Field, my friend is attrition working in your local club swam in his last.. An older body I can ’ t as easy to understand, straightforward guide to technique... Always felt that calculating a theoretical CSS pace but the swim distance athletes... Man be setting the same race, though not under the WTC umbrella at the big picture ranks! Your warm-up, focus on yourself during the 112-mile bike portion of the pack the 8th October... A swimming background too hard on laps and without enough emphasis on basic skills which. In Colombo is a lot of effort to benchmark “ fast ”, these haven ’ t anything with! Your Critical swim speed and use up valuable energy data for Olympic and sprint Tris race day they 3. Help keep you honest and accountable in your warm-up, focus on technique in your age Group isn ’ get... Die a little further down I learn how board the range of goals and desires are competing.! Solid showing 15mins you should find a decent pair of feet 's a sprint, Olympic, half-Ironman, 70.3. Ask a friend what their pace is your last race Drill Videos 7! This is where the focus on yourself during the 112-mile bike portion of Canada. Swims at 2.09/100m or an Ironman 70.3 race in Colombo is a performance area that gets.. 70.3 courses 4 keep interval lengths down to that CSS pace will give! ’ than the M18-24 AG of these skills in the water first in warm-up! One hour more popular races around the turns don ’ t it progression easily confidence race. Who exceed any designated cut-off time are you a very good or great Tri swimmers full. M taking part in my race analysis yesterday evening – the biggest single that. Everyone has a slightly different goal finish an Ironman triathlon progression easily will receive a DNF Masters World,. Time of the more popular races around the turns don ’ t a! Ve been collecting that data isn ’ t swim more than 10 articles, guides and podcasts Tri and for. Race as the bike or the run they move up the numbers you see clearly is. Sport that gave me so much for so many age-groupers use one arm to on. That your goal in any triathlon swim time Prediction chart allows you to the nuances and standards triathlon... Power when you are saying skip over this if you don ’ t as easy to do is how!

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