... Let’s say Alex has a threshold power of 200 watts to use a nice round number. Second, I think your maths is off. Race Nutrition – Half Ironman (70.3) Distance April 23, 2015; Road Bikes for a shorty mcforty! Hope these numbers help. Average Half Ironman time by Age Group. Here’s a deeper look at what went into this performance. There are a number of things I look for an think about when analysing a 1/2 Ironman race performance on the bike. I was forced to take cycling indoors simply because of the weather conditions. These events are sometimes called Half Ironman or Half Triathlon. I realize this question is multifactorial and contingent on swim and run capabilities as well; however, what do typical qualifiers average? You could actually spend 50% of your time at target wattage +20% and 50% at target wattge … so bringing it up to threshold but not over threshold. In an IRONMAN, the points diminish at a rate of approximately 12 points per minute. For an IM race it was something like not exceeding 60% of your CP 60 power levels during the bike ride so that you wouldn’t burn out your legs prior to the run. Therefore, your FTP would be 190 watts. According to your numbers that would give me an FTP of 290 - 335 W which FAR exceeds my real FTP.And, no, I didn't go out much too fast (ran a 3:10 marathon).Could you give me an idea of what's wrong in the picture since the numbers are SOO far off.Thanks, Jorg, Sorry to be nit-picky, and it doesn't matter too much in this example but it could be a problem with bigger numbers. (Sports Science) Aug 6th, 2015. There are a number of things I look for an think about when analysing a 1/2 Ironman race performance on the bike. Port Macquarie bike course while not mountainous, is a very undlating course with approx 5500 feet of accumulated accent.My question after this long lead up is, on such an undulating course with shorter steep climbs & then decents would you expect this higher VI, & is it warranted to ride (slightly) harder on hills with the aim to recover on following decent? Half Ironman: 243-249 watts; Ironman: 228-234 watts . As a general rule, average times tend to get slower with age on both the Men’s and Women’s side. Lower body mass and lower body fat are associated with both a faster Ironman race and a faster run split. It contributes to the stomach problems that so many IM athletes experience. Today I wanted to dive a little further into the numbers. I can’t remember all of the details and was wondering if you had any insight into this idea. Lionel Sanders’ domination at 2017 IRONMAN 70.3 Oceanside was partially the result of a drastic bike position change, which allowed him to average 354 watts and still crush the half marathon in 1:14:06. If the sub-five athlete was going eight hours in a longer distance event he too would have to ride at a lower power output in the neighborhood of 50 to 60 percent of FTP. For top age-groupers, good times on moderately difficult courses can range between 5-6 hours for 70.3 and 10-12 hours for Ironman. For what it is worth my goal watts for IM south Africa in two weeks time is 210 and I weigh 70kg so that is 3,0 Watts/kg. I was wondering what is considered average Watts for a 54 year old women during the bike portion of an ironman. Source: RunTri.com ... My actual race target watts was to be 210 rather than 220, … He averaged 295 watts, or 4.12W/kg and 25.2mph. While average professional times range between 4-5 hours for 70.3’s and 8-10 hours for full Ironman, age groupers spend significantly more time on the course. ... – Average power was 220w on both days (with NP of 224w on Day 1 and 222w on Day 2). If you are doing RAAM (Race Across America) you can eat a hamburger and French fries on the bike (not that I’d recommend it).So the bottom line is that a power meter will help you keep the pacing under control so that it matches up nicely with the foods you used in training. What does a good Half Ironman bike look like Published by Graeme on September 19, 2012 September 19, 2012. In practice I ride around 150 watts (ride pretty conservatively to save for the run since I took up running very late in life) and average 21-22 mph on a flat HIM course (riding legal, of course). This just happens to be the most critical part of the entire race, I believe. What does a good Half Ironman bike look like Published by Graeme on September 19, 2012 September 19, 2012. Ironman Arizona Bike Watts Power Data, Nutrition Report, and Mile Splits Earlier I wrote a race report on my experiences at 2011 edition of Ironman Arizona. But there is … So let’s say for argument’s sake it takes you five or six hours. https://fcendurance.com/wp-content/uploads/2016/09/Untitled.m4a, Why your lactate curve impacts the training you do, Improve Your 4 Minute Power – A Helpful Benchmark, A Shift to Lower Cadence Riding Helped Caroline Qualify for Kona, Oxygen Cost of 95, 85 and 75 RPM – A Case Study, Avoid these mistakes before your next Ironman or Half Ironman. Van Lierde paced his effort very well. The limitation of this depends on the accuracy of your FTP. This was still 5 watts less than his Peak 20 of 341 watts, or 4.76W/kg, set while climbing to Hawi. I had a hard time letting so many ride past (& away from) me. On the Men’s side, you can see that the fastest average time is … Joanna held a higher average cadence of 88rpm, also burning around 2,000 kilocalories. An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. A few years ago, I asked myself, Just what type of rider has it historically taken to be a top level long course triathlete? 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. Don’t fret about aging—studies also show the average age of peak performance is increasing every year. Average 70.3/Half-Ironman Times. For both half Ironman and Ironman, riding up hill at these power watts will be too low however you don’t want to go over threshold. How many watts should you push in a half ironman…. I had a constant improvement (thanks especially to Jorge plan) and then I did my last test on the race week which was an Half Ironman in Lisbon, Portugal. This is specific to a half ironman. On average, the age of a best Ironman triathlon performance was between 30 and 35 years for both male and female athletes. What is a goal percent of FTP for this distance? Results: 1st, 3:46:39, 2:01:09 bike split (fastest) Bike course: out-and-back, flat with a few significant climbs/descents, coastal, decent road surfaces; Conditions: moderate temperature and wind . Let’s take a look at the average Half Ironman times broken down by Age Group. SRM sponsored triathlete, Michael Weiss, raced Ironman 70.3 Timberman as a key training stimulus for October's Ironman Kona.A solid swim performance, the day’s fastest bike split with a new course record and a controlled half marathon ensured a stellar 2 nd place overall with a finishing time of 03:49:22, only beaten by former 2x short distance Olympian Tyler Butterfield. I’ve gotten three questions like the following in the last week so some of you must just be getting power meters and wondering how to use them.Question: I heard in a discussion about the concept of using power levels for pacing in the bike portion of a half or full Ironman. 2011 Ironman Arizona Bike Power File Graph In Watts With Heart Rate: Wondering what users think would be a good target watts per/kg to qualify for 70.3 worlds and Kona. Based on RunTri’s analysis of more than 67,000 finishers in 40 Half Ironman triathlons, the average timings for the IRONMAN 70.3 are 45 minutes for Swim (1.9km), 3 hours for Bike (90km), and 2 hrs 15 mins for the Run (21.1km). so bringing it up to threshold but not over threshold. Yes, you should always ride above your goal power when going the slowest due to headwind and uphills. For many athletes, the ‘hay is in the barn’ and the emphasis has shifted from building fitness to getting the most possible race day speed from the fitness that you have been able to build. If your CP20 power = 200 watts You would multiply it by 95% to get your FTP. The usual rule of thumb here is that when you double the distance you decrease the intensity by 5 percent. Joanna was third off the bike in 2:42:18 and moved into second place during the half marathon. Just something to keep in mind when working with percentages (which I think a lot of this training does).Thanks,Justin. Ironman Kona 2013 Top 10 Women Finisher Results Analysis; Ironman Kona 2013 Top 10 Finishers by Age Group and Geography; Wall Street Journal Feature Article by RunTri: Qualifying for Kona © 2020 All Rights Reserved Fitness Coaching, LLC. ’ s say for argument ’ s say for argument ’ s say Alex has a power. Olympic Half Iron Ironman: 243-249 watts ; Ironman: 243-249 watts ; Ironman: 228-234 watts 315! 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