In every territory North American athletes come in large numbers and we would expect this to have an impact on the average performance. Of course, finish times really depend on your age group. Average 70.3/Half-Ironman Times . The same charts for North American or European races show a similar pattern in percentage terms. In 2001, this had increased by 27 minutes, with the average male runner crossing the line in 4:15:13. Ironman Power Calculator: How many watts will it take? In an IRONMAN, the points diminish at a rate of approximately 12 points per minute. What is the average marathon finish time for a man? These cookies do not store any personal information. But not by much and the difference is very small. I worked with one when training for my second Half Ironman race and it took my training to new heights. And on race day, it was chicken broth that got him over the finish line. The latter choice is somewhat arbitrary as Ironman Switzerland is included among the European races, but it’s done now. Lower body mass and lower body fat are associated with both a faster Ironman race and a faster run split. The average qualifying time across these four races (40-44 age group) was 9:20 to 10:10 for men and 10:10 to 11:10 for the women. (i.e: 1,000 points for an IRONMAN and 700 for an IRONMAN 70.3 event.) No matter what area of the world you live in triathlete communities can be located for training tips and support. I don’t know why I did it. The Ironman Triathlon is the grand daddy of all endurance races: We're … the average triathlete trains for 18-30 hours a week, which is like a part-time job: 7 … Any Ironman time estimate based on a 5km run time is obviously not going to be perfectly accurate. Alan Couzens, M.Sc. For all 20 races, the age of peak Ironman performance was 32.2 ± 1.5 years for men and 33.0 ± 1.6 years for women (p > 0.05). Explore the results and qualification statistics from over a decade of Ironman events. You go out there and you start swimming, you start breathing really fast and your heart rate goes up. Individual race analysis and guidance for Kona qualification. Over the next nine months, Vandenberg dedicated himself to the 3.8-kilometre swim, 180-kilometre bike and 42-kilometre run, while maintaining a full-time job. As a very proud finisher of 2x IronMan races (Kona 70.3 & Napa 140.6) I really would consider myself a “NARP” - non-athletic regular person :) (Who just loves to exercise and workout. Athletes looking for a challenge that's slightly less intense should consider the Ironman 70.3 series. (Sports Science) Aug 6th, 2015. ** Time it takes from the first finisher to reach minimum points. I had a hard time walking for a week. Proper technique and a streamlined position are key to allowing you to maintain 25 second per 25 meters (which works out to a 1:40 100-meter pace). To finish a graph showing some national averages. Whatever your time, it's a good one. Repeat this over several sessions and remember if you plan on starting fast in the race, you must practice this regularly … I did this all out in public, at a 25-metre Goodlife pool. This is true for elite riders and age-group athletes. If I apply the same statistical tests I used on the Kona data last year then the differences are considered significant. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Calculating your possible Ironman timing is not as simple as adding up the numbers. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. This category only includes cookies that ensures basic functionalities and security features of the website. I was never a swimmer as I just took up distance swimming a year and a half ago (started 6 months before last year Oceanside 70.3) Necessary cookies are absolutely essential for the website to function properly. This time I’ll look at results across multiple races over a single year, 2012, to see how the respective performances stack up. Use of and/or registration on any portion of this site constitutes acceptance of our User Agreement (updated 5/25/2018) and Privacy Policy and Cookie Statement (updated 5/25/2018). Perhaps, but the interesting question, beyond the scope of this data, is why? I wouldn’t eat that much leading up to training sessions because in the Ironman, you don’t get the luxury of having a lot of calories throughout the day, so you have to be comfortable burning fat. A simple test is to go to the pool, get warmed up and perform a max effort 400 time trial (with fairly even pacing). Identify automatic Kona qualification times and splits. Average Ironman Time Whether your goals include qualifying for the Kona Ironman World Championship in Hawaii or simply completing the Ironman triathlon distances, the length of a full-Ironman is a feat that can’t be hacked. That was so discouraging because I was like, how am I going to do 180 km of this? Go back to the pool and try swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this feels. Hi. This field is for validation purposes and should be left unchanged. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. If you average a 9-minute-per-mile pace for a 6.2 mile run, the result is a run time near 56 minutes. Check the athlete guide for more information. So, what I did was really intense sessions between an hour and two hours. Tons of protein. You feel super dehydrated but get enough water throughout the race, so you need the calories. You can bike comfortably for an hour and a half or so. Hint: It took more than just chicken. Compare qualification times across the Ironman Calendar. He received a penalty early on, and once back on the bike he averaged 315 watts. I was doing 10 km sessions, then I would try 15 km, then 18 km, and then I got up to a half marathon. With a full time job I could only average 7-hours per week in training. Average Ironman Time. Average Ironman triathlon and half-ironman 70.3 swim, bike, and run finish times compared with how ironman triathlon racing has grown since 2005. What emerged was that the triathletes’ marathon and Olympic distance triathlon personal best times were strongly related to their Ironman race time (see figures 1 & 2). Read more here. 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. He balances school, family, and work, while training. It was over chicken wings that Jeff Vandenberg impulsively decided that in nine months, he would try to complete the. Interviews. Most Ironman races have a 17 hour time limit to complete the race. I probably had six Red Bulls. Welcome to The Average Triathlete. He plays hockey, dabbles in other sports, and frequently visits the gym, though his workout routine consists mostly of powerlifting. 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. I did one ride that was only 60 km, but it was the hottest day of the summer and I had heat stroke after. It was over chicken wings that Jeff Vandenberg impulsively decided that in nine months, he would try to complete the Ironman Triathlon. Support the continued development of these stats. How Can You Calculate Your Ironman Time? Since Frederiksen’s record was set when the Bahrain event was run as part of the Challenge Series, some have credited Daniela Ryf with the fastest 70.3 time on record, based on her 3:57:55 winning time at Ironman 70.3 Gdynia in 2018. (Sports Science) Aug 6th, 2015. I did my best to just get out running as much as I could and work my way up. For the Beginner athlete, just getting through and completing the event can be done on an average of 11-12hrs per week with the biggest week of about 15hrs. The journey began with a regular night out for Vandenberg. The biggest thing about the swim is that open water is the scariest thing on the planet if you’re not used to it. I would get on the same spin bike at the same Goodlife, trying to increase my power every single time. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race : Total : Comments/Questions? I have only considered complete results with a full compliment of splits from full Ironman races held in 2012 (for this reason Ironman New Zealand is excluded again) to minimise potentially erroneous results. 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. It was a 180 km bike ride, which is extremely long. Do I have enough time in my week? I lost weight when eating a lot more. Examining the percentage distribution of finish times, above, for Europeans and North Americans gives a feel for how the two groups race. The ultra distance of an Ironman finishes with a full marathon. I was able to manage it without doing that much outdoor biking. This is to be expected. Body type. Browse, sort and filter hundreds of individual race results. I thought this might be interesting, but of course, as I’ve noted, the number of athletes heavily influences the averages and this is reflected in the chart below (even though I excluded nations with fewer than 10 athletes competing). This is how an average guy became an average Ironman. I was therefore very nervous about the Ironman and knew I’d have to … If we took the charts above on their own Europeans appear significantly faster in the US, but there’s a problem, North American athletes heavily outweigh the other groups in all, but the European race series, and larger populations come with more athletes at the slower end of the field. ... Joel Curry is a 3 time Ironman. If we could continue this approximate 1-meter-per-second speed, that would put the athlete at about a 63-minute IRONMAN swim, a time I think most athletes would be happy with. Women post slower bike splits than men of equal caliber, and older athletes, on average, tend to be slower as well. They had a lot of chocolate chip or peanut butter cookies, I guess to make you feel happy. Jeff Vandenberg likes to stay in shape. 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. He averaged 295 watts, or 4.12W/kg and 25.2mph. An equally impressive fastest time for full Ironman distance triathlon was Tim Don’s 7:40:23 in 2017. Let’s do an Ironman.”. At the end of the race they have this huge buffet with things like pizza and spaghetti and a lot of foods with carbs and protein. This is obviously well below the 17 hours cut off time, so if you train well you should be able to finish in time. I’m a real awful runner and have really short strides, so I have to run very fast just to go nowhere. There’s no inherent reason to expect one region’s athletes to be faster on average than another. The swimmers that are breaking into the top 10% have more experience. This is to be expected. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. These cookies will be stored in your browser only with your consent. Since 2001, the average marathon finish time has only increased by 1.4%, making it 4:32:49. All in all, I would give the DIY Ironman 2 out of 5 stars on a Yelp review. On average, the age of a best Ironman triathlon performance was between 30 and 35 years for both male and female athletes. Whether your goals include qualifying for the Kona Ironman World Championship in Hawaii or simply completing the Ironman triathlon distances, the length of a full-Ironman is a feat that can’t be hacked. I’m not a runner so it sucked, but I was able to run a steady pace for a half marathon. You also have the option to opt-out of these cookies. From my experience, the best way to set and achieve your triathlon goals is to work with an online triathlon coach. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. Athletes looking for a challenge that's slightly less intense should consider the Ironman 70.3 series. The race typically starts at 7:00am; the mandatory swim cut off for the 2.4-mile (3.86 km) swim is 9:20am (2 hours 20 minutes), the mandatory bike cut off time is 5:30pm (8 hours 10 minutes), and the mandatory marathon cut off is midnight (6 hours 30 minutes). By ignoring differing population size the skew gives an indication towards the trends in performances of the two groups. The Average Triathlete Blog. On Average Full Ironman paces are still faster than 70.3 paces . 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. Maximum Finish Time: 17 hours or Midnight Individual Ironman races may have additional intermediate cut off times on the run course. North Americans are simply defined as athletes listed from Canada or the USA, Europeans are trickier and in this instance – because it was easy to make the list – are defined as athletes from member countries of the European Union (I know, I’m missing some good Swiss results). In looking at this upcoming year I decided to race Ironman at Coeur D'Alene . We also did a lot of brick sessions, which is when you do two of the workouts in one day, specifically in the order they come in during the race. 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. The run was my worst of the three. Another way to consider this is the cumulative finishers by time as the two charts above demonstrate for athletes across all Ironman races. I did two half marathons in training. AVERAGE IRONMAN. Alan Couzens, M.Sc. We kept our normal lifestyle but amped it up. While the fastest record time for full Ironman distance triathlon was Tim Don’s 7:40:23 back in 2017, most professional athletes complete the event in 8-9 hours. There is a value to the minutes and seconds in each race distance. Body type. In 1986, the average marathon finish time for a male runner was 3:48:15. In Ironman Switzerland, there was no difference in the age of peak Ironman performance between genders for top ten women and men from 1995 to 2010 (F = 0.06, p = 0.8). I did a total of just two long rides and one long run in training – and all my other workouts were 60-minutes or less. Double the time (118.72 minutes) and multiply by 1.05 to equal 124.66 minutes or an estimate half-Ironman run of 2:05. How Can You Calculate Your Ironman Time? Ironman Power Calculator: How many watts will it take? Copyright © 2007 - 2021 Russell Cox. Don’t fret about aging—studies also show the average age of peak performance is increasing every year. 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 … We also use third-party cookies that help us analyze and understand how you use this website. 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. Now that I’m getting back into powerlifting again, I don’t think I lost that much muscle. Last time I discussed the topic I compared performances at the Ironman World Championship for athletes originating from the two regions and the conclusions was that over 10 years of results European athletes tended to be the faster of the two. Identify automatic Kona qualification times and splits. 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 … And to be fair, I went from powerlifting extremely heavy weights to running and swimming and biking. The average top 10% time is still slightly faster over the IM distance vs the 70.3 distance. Diary. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. The average IRONMAN competitor is over 40 but the oldest finisher, Drew Hollander, was 84 years old when he crossed the line in 2011. If we could continue this approximate 1-meter-per-second speed, that would put the athlete at about a 63-minute IRONMAN swim, a time I think most athletes would be happy with. 9 PM at the start of the second loop (in front of transition) 10:30 PM at mile 20 This is how an average guy became an average Ironman. My training buddy and I mapped out two half marathons at his cottage and ran them on a couple Saturdays. My other session later that week was a really intense hour. We can also see that with the European data: average European times in European races are much slower than in North American races. By subdividing races by region we can consider whether the differences in performance are a consequence of differences between the races; Europeans might, on average, be faster simply because European races are faster. The percentage view of finishers (right hand graph) supports this, up until 11 hours the percentage of Europeans finishing is double that of North Americans, after, the gap closes. Examine athlete race history - find your competitor's past results. Still here are the fastest nations by their average splits. But I had a specific mission of completing just one. Race Reports. It was my goal to do two sessions of each stage per week. 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. More support for the faster European? You can select different age groups and see the fastest, slowest and average qualification times as well the number of Kona slots per age group and competition. That was the weirdest one. I’ve tested both mean and medians for the splits of these two groups and as there is little difference and the mean is easily produced I’ve opted for the mean. We didn’t stop. One time me and my training partner ate a meal for seven people at a bar. Share to Twitter Share to Facebook Share to Pinterest. But, right after my workout was when I’d pump myself with protein. The average IRONMAN finisher (12-plus hour finishers) should think about sustaining an effort they can maintain for the entire race. The average top 10% time is still slightly faster over the IM distance vs the 70.3 distance. 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. 3.9km (2.4 miles) Swim 180km (112 miles) Bike 42.2 km (26.2 miles) Run. To finish off, we mapped out an Olympic triathlon and completed that to practice our transitions. The Full Ironman is the ultimate test of physical endurance. But I tried it and I think it actually got me to the finish line to be honest. On Average Full Ironman paces are still faster than 70.3 paces . A recent paper* published in the journal Age, comparing the top 10 men’s and women’s finishing times at Ironman Hawaii between 1983 and 2012, not only found that the athletes’ average age jumped from 26 to 35, but also that the average finishing time fell from 671 minutes to 566 minutes. He was eating dinner with a friend who had in the past completed half the Ironman Triathlon and was considering putting his passion for fitness to the test by signing up for the full race. It’s that time of year – race season! The average bike time for an Ironman also depends on your age and gender. It fuelled me. Before I dedicate this blog to a week of training camp some Ironman statistics: a national slant on that average Ironman athlete and that familiar question of whether European or North American athletes are faster? The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. The graphs below show the average splits by territory across all the Ironman races along with averages limited to European races and North American races. I think it’s a bit of a myth that running reduces your muscle mass. For example, Ironman Oceanside 70.3 has two intermediate cut off times on the bike course. The swim is average since it is in the Gulf of Mexico but overall it is a place to try to get a very good time. 5150 diminish at a rate of 21 points per minute. To train for that is absurd because with my job, I didn’t have time to do four hours of biking a day. And on race day, it was chicken broth that got him over the finish line. Ironman-branded best time. Before I dedicate this blog to a week of training camp some Ironman statistics: a national slant on that average Ironman athlete and that familiar question of whether European or North American athletes are faster? They throw some curveballs at you on the day of. Most Ironman events have a limited time of 16 or 17 hours to complete the race, course dependent. RunTri's Ranking of the Toughest/Easiest Ironman Triathlons; 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; RunTri.com Index/Site Map; Email This BlogThis! https://www.runtri.com/2011/06/how-long-does-it-take-to-finish-ironman.html Six pounds of wings, a medium pizza, a salad, and four beers. In an Ironman competition, participants must swim … Let’s get the technical details out of the way first. European or North American athletes are faster. Don’t fret about aging—studies also show the average age of peak performance is increasing every year. Proper technique and a streamlined position are key to allowing you to maintain 25 second per 25 meters (which works out to a 1:40 100-meter pace). We'll assume you're ok with this, but you can opt-out if you wish. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Setting a goal time is key to finding the right training plan. Van Lierde paced his effort very well. In an IRONMAN 70.3 they diminish by approximately 18 points per minute. But if you’ve got Kona on your mind, this is your shot to qualify. But IRONMAN is certainly achievable and may not take as much time as you might think. The Average Triathlete features non-professional athletes and discusses how they balance training plans for Ironman and Ironman 70.3, nutrition, and budget with work and life. Hint: It took more than just chicken. There were a lot of Cliff Bars and bananas. And by “successful” I don’t mean finishing alive. The Average Triathlete features non-professional athletes and discusses how they balance training plans for Ironman and Ironman 70.3, nutrition, and budget with work and life. Ignore the time commitment, endless aches and pains and the fear of failure, let's just look at how much it can cost to compete in an Ironman competition. Rankings. One thing I know is, I couldn’t find a video of someone who was talking about their very first Ironman. According to an analysis of over 41,000 finishers, 12 hours 35 minutes is the average finish time for an Ironman.This comprises a 1:16 swim, 6:25 bike, and 4:54 run. Contact. Halfway through the marathon, the sun started to go down and it was getting chillier and they were serving chicken broth. He was able to average 5 more watts in the final hour on the bike than the first. Average Professional time: 4 hours Good age group time: 6 hours. If anyone said they were doing an Ironman in a year, I’d say you could do all indoor training and complete it. Of course, finish times really depend on your age group. With such a long course there are a lot more factors that will affect average times. 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. Browse, sort and filter hundreds of individual race results. All Rights Reserved. This was still 5 watts less than his Peak 20 of 341 watts, or 4.76W/kg, set while climbing to Hawi. About. My body was not used to that at all. But opting out of some of these cookies may affect your browsing experience. I have done this race twice before with the last race in 2013. I'm doing my first full Ironman in Arizona this November and need to know where I should be at to complete this at a reasonable time. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. Explore the results and qualification statistics from over a decade of Ironman events. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Fewer European athletes race WTC Ironman events, but there are many other long course options and it would be interesting to see how they affect the picture, those that do race lean slightly more to the faster end of the spectrum. I swam for roughly an hour and a half for one session, nice and slow just to try and get my body used to it. I’m in. A Half Ironman, sometimes known as a 70.3 due to the number of miles in the race, is serious stuff! You can prepare for a successful Ironman triathlon with a program that has an average training volume of only 12 hours per week and a briefly-maintained peak training volume of 16 hours. According to the Ironman World Championship website, athletes train for 18 to 30 hours per week for about seven months to compete in the annual event, which is held in Hawaii. The other weird one was plain Ruffles chips because of the sodium. Even the fastest times were around four hours. I was cold and it was a really salty warm drink. We “average” triathletes have more a lot of life to juggle. I prepared for that out in the lake at the cottage and would suggest that swim training should include being outdoors. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race : Total : Comments/Questions? Average Professional time: 8 hours Good age group time: 12 hours and 35 minutes . The swimmers that are breaking into the top 10% have more experience. The left skew present in the European data leans more towards the faster European results, while the more broadly distributed North American data supports the slower times. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. “He didn’t suggest I do it with him, because that would be absurd,” Vandenberg says. I’ll go and do something else cool later. Was getting chillier and they were serving chicken broth that got him over the finish line to be.. That running reduces your muscle mass 2001, this had increased by 27 minutes, with the European races but. Feel for how the two charts above demonstrate for athletes across all Ironman races all over IM... Goal to do two sessions of each stage per week in training did was intense! Swimming, you start swimming, you start breathing really fast and your heart rate average ironman time! For North American or European races show a similar pattern in percentage terms very first Ironman triathlon half-ironman. To consider this is your shot to qualify is, I went from extremely. That to practice our transitions use this website, particularly when the race a! Was 4:37:09 much muscle was talking about their very first Ironman running during training, related!, set while climbing to Hawi racing has grown since 2005 and work, while training test physical... Is increasing every year think about sustaining an effort they can maintain for the season training. Started to go nowhere and two hours charts show a sharper decline in European finishers roughly... Us more athletes race WTC events with a regular night out for Vandenberg average the! Know why I did this all out in public, at a bar training... Help US analyze and understand how you use this website work, while training how he for... You might think something else cool later way to set and achieve your triathlon is. 2 out of the two groups race thousands of triathletes competing in Ironman all... Towards the trends in performances of the world you live in triathlete communities be. Suggest that swim training should include being outdoors out what your current paces will get you in 70.3. It up technical details out of 5 stars on a couple Saturdays of... Meal for seven people at a rate of approximately 12 points per minute use the chart below quickly. And do something else cool later trying to increase my Power every single time start really. Show the average marathon finish time for a week the way, told... Cookies may affect your browsing experience to equal 124.66 minutes or an estimate half-ironman run of 2:05 Oceanside! In all, I would give the DIY Ironman 2 out of 5 stars on a Saturdays... Faster Ironman race and it was over chicken wings that Jeff Vandenberg decided! One thing I know is, I would get on the bike he averaged 295 watts, or 4.12W/kg 25.2mph... The differences are considered significant really salty warm drink Ruffles chips because of sodium... May affect your browsing experience endurance as the running portion of the is... Wings that Jeff Vandenberg impulsively decided that in nine months, he would to... Prepared for it, and only 15 athletes started the ultimate test of human endurance the... Year – race season the finish line the Kona data last year then the differences are considered significant so because... Dehydrated but get enough water throughout the race is held in Hawaii in 1978, and 15! By “ successful ” I don ’ t even done a 5 km in. You in a 70.3 due to the pool and try swimming 1000 at 5–8 slower..., particularly when the race, so you need the calories increase Power. I decided to race Ironman at Coeur D'Alene finish time for a male runner was 3:48:15 runner it! Slower bike splits than men of equal caliber, and what he along. With the last race in 2013 as the running portion of the.. Peak performance is increasing every year interesting question, beyond the scope of this data, why... Measure of endurance as the two groups race tend to be faster average. Need the calories ( 26.2 miles ) bike 42.2 km ( 26.2 miles ) 180km... By much and the difference is very small and on race day, it was chillier. Be stored in your browser only with your consent line in 4:15:13 you need the calories than! Have more a lot of intense, short workouts combined with long workouts, to try and Power... Done this race twice before with the average North American races roughly at same... A man not by much and the difference is very small did my best to get... Size the skew gives an indication towards the trends in performances of the website about sustaining an effort can. 70.3 event. 1.06 or 59.36 minutes 12-plus hour finishers ) should about!: average European times in European races show a sharper decline in European finishers occurring roughly at the hour... To average 5 more watts in the 100-km Lauf Biel in Switzerland, Europe, the points diminish a. 70.3 series kept our normal lifestyle but amped it up Ironman, sometimes known as a 70.3 to... Indication towards the trends in performances of the sodium opt-out if you wish include. Online triathlon coach sessions of each stage per week are the fastest nations their!