Aaron Barclay of New Zealand celebrates his gold medal win in the Men's Triathlon at the Singapore 2010 Youth Olympics. TriCalc3 - The Triathlon Calculator. On the Women’s side, this breaks down as a swim time of 40:39, a bike time of 3:10:44, and a run time of 2:13:06. But as anyone who has ever done any triathlon will know the distances can be unreliable. An equally impressive fastest time for full Ironman distance triathlon was Tim Don’s 7:40:23 in 2017. If you’re the fearless kind, give the Olympic distance (M) a try: a 1,500 m swim race, 40 km bike race, and 10 km foot race. Broken down by discipline, on the Men’s side this works out to a swim time of 38:51, a bike time of 2:54:38, and a run time of 2:04:16. Some would consider 1.30, 1.20, 1.20 40k bike is good? It depends on who shows up, conditions, etc. He won the race -- a 750-meter swim, 20-kilometer bike ride and 5-kilometer run -- in 54 minutes, 41 seconds. And why not try doing a triathlon … 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. 1.5km (.93 miles) Swim 40km (25 miles) Bike 10km (6.2 miles) Run by Laurie L. Dove. (The average speed of motor traffic in Central London is said to be around 9mph.) Redman Triathlon. A decent bike rider will maintain about 18 mph on the bike - giving a time of 40 minutes for 12 miles. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. See below for a breakdown of average Half Ironman times by Gender and by Age Group. Sprint Distance Triathlon Times Average Professional time: around 1 hour Good age group time: 1 hour 40 minutes. I'm doing a sprint triathlon in September, and I was just wondering if anyone could let me know some average split times. 20km (12 miles) Bike 5km (3.1 miles) Run. But for top age groupers, Olympic distance triathlon times typically range between 2 and 2 ½ hours. Long course triathlon or “Iron-distance” is often an umbrella term used to describe both Ironman and half-Ironman distance triathlon. Learn more about Ironman 70.3 distances and full-Ironman distance triathlon. Voila, the calculator gives you the time it’ll take you to complete the bike portion of the race (49:05). A good sprint triathlon time requires a concerted effort. Think of it more like a 50 mile or 80km time trial and you’ll be in the right ball park in terms of pace judgement. In turn, Ironman distances involve a 2.4-mile (3.9 kilometers) swim, 112-mile (180.2 kilometers) bike ride, and run 26.2-mile (42.2 kilometers) run. Olympics just seems kind of like a normal distance for many triathletes. The Best Times of Kona: Records in Overall Finish, Swim, Bike and Run Splits. Know your way around: You should know the triathlon transition area like the back of your hand, so do a pre-race walk-through from the swim exit to where your bike is racked. Predicting Run Times. Learn more about Olympic distance triathlon. Because triathlon is such a wide-ranging sport, there isn’t a cut and dry answer to the question“how long is a triathlon?” Use the quick links below to find the information you’re looking for: Because Ironman distance triathlons are 7x the distance to that of sprint triathlons, the volume and intensity of training is dramatically different on either end of the spectrum. Half-Ironman or 70.3 triathlon distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. Adam Pretty/Getty Images Sport /Getty Images. Based on Ironman finisher data averaged across a five-year span (2015-2019), we were able to calculate average Ironman finisher times across both male and female age groupers and professionals, including average times in the swim, bike, run, and both transition. Ironman Triathlon Distances. Commute into town, including stopping times at traffic lights – 12-16 km/h; Commute into town (slow) – 16-2o km/h; Commute into town (fast) – 20-28 km/h. On Average Full Ironman paces are faster than 70.3 paces. Keep in mind … Predicting run times is just as easy. My average power on a road bike ride is typically around 190W tops. Let’s be a little more specific about the numbers: Bike Power Output: Ride at 86 to 92% of your Functional Threshold Power (FTP) Middle ‘70.3’ distance (1.9km swim/90km bike/21.1km run) The middle distance, 70.3 or ‘half-ironman’ as it’s sometimes known, is a gruelling step-up from Olympic racing but one that’s definitely growing in popularity . Biking is only a part of the Ironman racing experience, but it is the place where the race can be won, asserts coach Matt Fitzgerald. So if you are training for a Olympic triathlon 40km (25 miles) you need to train 600km (375 miles) or average per week 60-75km (37-47 miles) to be able to complete the distance. Coming out of the water early is also important, so learning to become an efficient swimmer is vital to becoming a better triathlete. But for busy athletes who have minimal time training, you can expect 6-7+ hour half Ironman and 13+ hour full Ironman distance events. We asked former Olympian Dirk Bockel to share some triathlon transition techniques and tips that work.. T1: The Swim-Bike Transition. A Complete Guide To SMO2 Training. I’ll say that I can average 7:12 per mile. Be sure the bike is correctly fit to you and is in good working order. 2 Likes. Sprint Triathlon: 12.4 miles (20km) Bike; Olympic Triathlon: 24.8 miles (40km) Bike; ITU Long Course Triathlon: 49.6 miles (80km) Bike; Half Ironman / 70.3 Triathlon: 56 miles (90km) Bike; Full Ironman Triathlon: 112 miles (180km) Bike; For related information, see our pages about types of triathlon, coaching, books, podcasts, training, and inspiration. Average female 70.3 finish times overall. This data reflects 5-year median finisher time statistics (2015-2019) sourced from obstri.com. To begin with, let us take a look at the differences between a triathlon bike and a road bike. In simple terms, each leg of a triathlon can be broken down by the following distances in miles (and kilometers): Below is an image of this information, if needed for quick reference. The run, which is the final leg of a standard triathlon, is comprised of the following distances per race: The bike, which is the second leg of a standard triathlon, is comprised of the following distances per race: For related information, see our pages about types of triathlon, coaching, books, podcasts, training, and inspiration. In other words, building endurance, efficiency, and strength can offer greater rewards for new athletes versus focusing on speedwork and intensity. Average Bike Split: 1:22 at Chicago vs 1:10 at USAT AG NCs, a 12 minute gap. With the popularity of triathlon growing over the past decade, it’s no surprise that the triathlon time average across all disciplines has improved. Alternating a common yardstick for 'good' is sub 2.20, overall time, depending on swim and run you looking at 1.00-1.10 bike. While most beginners start with sprint triathlons, the life of most passionate triathletes will eventually test the waters with Olympic and long-course triathlons. The average triathlete on the other hand would expect to take around 3 hours. TRAINING – Get use to your bike and train for at least 15 times the distance of your bike ride within the last 8-10 weeks. Good for me is to enjoy myself. One of the problems with elite triathlon events is the lack of data. Toss in 5 minutes for each transition and you are looking around 1 hour 50 minutes to 2 hours. Total: 140.6 miles (225.995km) Swim: 2.4 mile swim (3.8km) Bike: 112 mile (180km) Run: 26.2 marathon (42.195km) RELATED: Difference Between Triathlon Wetsuits & Surf Wetsuits? Good is relative. As far as an average time it is hard to say anyways. What Is Muscle Saturation? Of course, finish times really depend on your age group. The graduation to Olympic distance triathlon requires greater dedication to training. For a novice tri-athlete, it will take about 2:00 minutes per 100 meters for the swim, or 8 minutes total, about an hour for the bike (avg 12mph) and 30 minutes or so for the run. Such speeds also point to other top-performing Olympic distance pros like Javier Gómez and Alistair Brownlee who have entered the Iron-distance scene with great success. When you break down each leg of a sprint triathlon, it’s easier to view each leg as a strong, concerted effort (versus a lower-effort, well-paced effort like Ironman). As the pinnacle distance in the triathlon world, the length of an Ironman includes a 2.4-mile (3.9-km) swim, 112-mile (180.2-km) bike, and 26.2-mile (42.2-km) run, totalling 140.6 miles (226.3 kilomters). Alternating a common yardstick for 'good' is sub 2.20, overall time, depending on swim and run you looking at 1.00-1.10 bike… While building endurance is important for both sprint and Olympic distance triathlons, competitive triathletes focus on speedwork, drills, and fast transitions. Here's a breakdown of the four most common triathlon distances available: Sprint Triathlon— 750 meter (0.465 mile) swim / 20 kilometer (12.5 mi) bike / 5 km (3.1 mi) run Standard or Olympic Triathlon —1.5 kilometer (0.93 mile) swim / 40km (25 mi) bike / 10 km (6.2 mi) run If you are a beginning triathlete, a sprint distance triathlon is a great place to begin. Because distances are double that of a sprint triathlon, most athletes spend over an hour on the bike, only to run 10 kilometers (6.2 miles) directly afterward. What equipment is mandatory for the bike section? Wow my ironman splits are super slow for the bike. I'm a 22 year old female in good shape, and I'm curious what I should be aiming for when I practice. Average Triathlon Times for Elite 70.3 Age Groupers. But remember that every every has a triathlon time limit that you must finish before so you don’t get disqualified. This is where you do battle with a 1.9km (1.2-mile) swim, 90km (56-mile) bike and 21.1km (13.1-mile) run. A sprint triathlon, the shortest type, typically involves a half-mile swim, a 13-mile bike ride and a 3-mile run. Was that run actually 10km? I am similar numbers. Triathlon bike training. My normal workouts include taekwondo 2 days a week, rock climbing 3-4 days a week and gymnastics 1 day. During the 1980s the Nice Long Distance triathlon (swim 4 km [2.5 mi], bike 120 km [75 mi], run 30 km [19 mi]) was, alongside the World Championships in Kona, one of the two important races each year with prize money and media attention. TdUbS-22. [/vc_column_text][vc_column_text css=”.vc_custom_1490426215869{margin-top: -20px !important;}”] Triathlon Swim : – Get the low-down on gear and read tips for training and events. “The sport gained momentum almost instantly,” he said. Your bike must be in good working condition with your bike race number properly attached. Fast cyclists and runners will often regain tremendous ground, even with a mediocre swim. While a sprint distance triathlon is perfect for a beginner there are multiple professional events in the discipline, making the distance very competitive. Every year, we witnessed incredible performances, but the best times recorded in the Ironman World Championships in Kona are definitely hard to beat. There’s a lot of preparation and planning that goes into a race, however, your level of fitness will often dictate your success and overall experience. … Then enter your average speed (22mph). The Average Speed of an Ironman Bike Race. Transitions included in the total. Broken down by discipline, on the Men’s side this works out to a swim time of 38:51, a bike time of 2:54:38, and a run time of 2:04:16. For cases of beginners and amateurs racing their first Olympic distance triathlon, finish times can often extend beyond 3 hours. 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