In endurance sports, it’s all about "training like you want to race.". Any nutrition mistakes, injuries or mishaps will reduce the likelihood of achieving the calculated race time. Finally, remember that it’s crucial to base your IRONMAN race pace on recent training and race data, such as an FTP and HR Threshold test. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. Be patient and give it some time. Navigate the swim, bike, run calculators and the transition page to see your total finish time. The athlete’s goal is to ride to the best of their ability … Rubber side down… → 12 hour Ironman: training to get there. Alan Couzens, M.Sc. This triathlon calculator helps you to calculate your final time or the speeds and paces needed to achieve your target time in a triathlon race. Spend too long or go too far above the appropriate effort level and the impact will is the same. The Swimming pace calculator can be used to calculate your swim pace in order to swim a given distance in a given time. A simple test is to go to the pool, get warmed up and perform a max effort 400 time trial (with fairly even pacing). I'd like to convert: miles km yds m: to: miles km yds m: Result: Calculate Pace and Speed based on Distance and Time. Go too hard in an IRONMAN, and you'll be paying for your mistakes all day long. More than anything, swimming well in open water is about experience. You can use preset race distances or your own custom distances. A simple way to monitor hourly fluid losses over a workout is to measure weight changes. We tap more into a limited supply of energy: glycogen. IRONMAN Bike Pace Guidelines 8 to 9 hour IRONMAN athletes The one piece of advice I repeat is to get in the open water as often as possible and learn to become comfortable with these variables. The IRONMAN U curriculum also provides an intensity chart with several different types of measures that an athlete/coach can use to determine their training zones. I continually ask myself in a longer race, "Is my breathing OK? Moments above your Ironman pace are expected, but the key is to manage and minimise them. Ironman racing is about how you DRIVE that vehicle, it is NOT about the vehicle. Athletes can test every 4-6 weeks and even do a race simulation or two where they swim two to three km straight, ride 100-110 miles, and run 10 miles. Run Pace Calculator How To Use The Calculator. Zone 3: between 148-154 - between 90-93% of your average heart rate. However, just as with weather or wildfires, racing is subject to the caprice of nature. Zone 2: between 137-147 - between 83-89% of your average heart rate. This would put your estimated zones in the following ranges: Zone 1: under 136 - under 83% of your average heart rate. Make sure you stop lifting weights the week of the test. The problem has been we’ve had to use pace to try and identify intensity, and those don’t match since the pace is slower in the Ironman run but still a hard effort. A large part of that comes down to aerodynamics on the bike. But knowing your sweat rate does provide a frame of reference for hydrating to minimize your sweat losses and of course sticking with a plan that does not result in fluid overload. Triathlon Pace Calculators; vDOT calculator; Age Graded Race Time and Percentile; Using this Site; Contact. Add the amount of fluid lost to the amount of fluid consumed to get total fluid losses. I suggest you use time trials throughout your training to help predict your race pace. Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. Name *. Total Distance. The majority of athletes on race day are fitness-focused (look at my T-shirt, look at my abs/veins/etc, look at how fast I can go in the first hour of the bike, etc.) In the latest episode of “Triathlon Training Explained,” host Heather Fell discusses how to better calculate your run race pace for more efficient training goals and race-day planning. Try to swim the pace evenly, but also as fast as you can. Ironman athletes shouldn’t go the full distance, but you can do a targeted race simulation to get an idea of what you can hit and still run after. (2) Determine the PACE of your workout. 101 Tips to a Faster Tri. You'll find below a calculator that will give you an equivalent bike power (in watts) for a given running pace. If you’ve ever run a half marathon and then headed out on the last leg of a half IRONMAN—you’ve likely noticed that your pace was slightly slower for the latter. Convert any weight loss to ounces or ml of fluid. The course also includes sodium loss and caloric intake need calculators as well. RunCulator is an app that provides an Easy to use and Mobile Friendly >> Pace, Distance, Duration Calculator. ©2020 SportsEngine, Inc. Olympic. This website is powered by the SportsEngine platform, but is owned by and subject to the Calculate your personal training pace: How To Test Your CSS Pace Warm up adequately in the pool so you are ready to swim fast. The course also includes sodium loss and caloric intake need calculators as well. For the bike and the run, I like to use a 30-minute threshold test to set the heart rate zones for the bike and run. ~5-10 minutes of swimming trying to focus on correct technique. How the test works: First, make sure you have a few easier training days before the test days—not complete days off, however. Zone 1: under 151 - under 85% of your average heart rate. Mike Ricci is the owner and founder of the D3 Multisport coaching group. IRONMAN Run Pace If you know you threshold running pace (your current 1-hour race pace) you can use our online training zone calculator to estimate your Ironman run pace. In the Sports Nutrition for Endurance Athletes course offered by IRONMAN U, athletes can use the interactive calculators available to determine their sweat rate. 60 ounces fluid loss divided by 1.5 hours is 40 ounces per hour. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. That said, my swim test is based on a long straight swim of 1,500 to 2,500 yards. Zone 5: between 178+ - Over 99% of your average heart rate. You can also consume no fluid during these training sessions and skip that step. Website. May 21, 2012 Jen Hamilton. Triathlon Pace Calculator; Contact Us; Home. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). While the satisfaction of this sport largely comes from the intense training, we all love a quick pointer or trick to shave a few seconds wherever possible. Then average out the work time and break down to 100 yard pace. If I feel that I’m pushing hard, I back off and let my breathing settle down. Excessive surges can significant hit fatigue and reserves effectively further limiting race pace. 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. My 400 Time Trial Was: My 200 Time Trial Was: Your CSS Pace Is: /100 Are You Making The Best Use of Every Swim Workout? However, endurance athletes will need to be prepared to adapt and adjust on race day as well. Try these ideas out in the open water before race day. Select the race distance, and input your time from a recent race. Running Pace Calculator Use this runner's pace calculator to determine your 5k pace – or your pace per mile for a given distance. Zone 2: between 152-161 - between 85-90% of your average heart rate. While this is safe and prudent for the recreational exerciser to prevent fluid overload, we can all appreciate that Ironman events are not casual, no matter your race day goals. For example if you want to swim 1000m in 15 minutes your pace would be 1:30 for each 100 Meters or 4Km per hour or 1:22 for each 100 yards or 2.5 Miles per hour. With a little help from that coach on your wrist and strap around your chest, you should be able to execute a well-thought-out heart rate plan. E.g. Calculate Your CSS Pace. The calculator is currently calibrated to give an individual's "best scenario" race time on an average course. Hit the Pace/Time button to compute your finish time based on your pace. Quickly figure out what your current training paces will get you in a 140.6 race. With a little help from that coach on your wrist and strap around your chest, you should be able to execute a well-thought-out heart rate plan. Click ‘Calculate.’ Click the “Training” tab to see how fast you should be running different workouts. Though these days my long runs tend to be slower than my Ironman pace – I still run at a similar pace to 2007, but I race faster when in form. To that point I set power caps to avoid rather than power targets to chase. Southwestern Q2 races likely to happen, as of now. Inspired by a few Facebook comments on using power to pace a Half Ironman I thought I’d outline the strategy I use for athletes racing with power. Half Ironman Distance Triathlon – 56 miles or 90 kilometres. Pace Calculator Enter a race distance and a race pace, then hit the “Time” button to calculate … 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. In training my long runs were roughly at the Ironman pace I would have wanted (though this wasn’t planned) I was generally running easy at 3:20 marathon pace. When we are above Zone 2 we are still burning fat, but less of it. Learning to dial in your Zone 2 heart rate will help you keep the appropriate pace during an IRONMAN, and help you better digest your race-day nutrition. This was both Armstrong’s and Jacobs’ first IRONMAN 70.3 title. And is this the zone we want to be in while racing, too? It’s that time of year – race season! Even though you should be training across all zones for an IRONMAN, most of your time should be spent in the "all-day effort,” or aerobic zone. All slightly harder than my expected Ironman pace. 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. In the Sports Nutrition for Endurance Athletes course offered by IRONMAN U, athletes can use the interactive calculators available to determine their sweat rate. In an IRONMAN race, this is the same zone you’ll be racing in. If you want to learn more about the science behind nutrition and hydration check out the Sports Nutrition for Endurance Athletes course from IRONMAN U. Monique Ryan, MS, RDN, LDN, CSSD, ACSM EP-C, CLT is an IRONMAN U subject matter expert and seasoned sports nutritionist with nearly 30 years experience helping elite and age-group endurance athletes. Recruiting training partners to pace you is fine or jumping into a local 10k run race or bike time trial will work too if you’re out there for at least 30 minutes. With 4 event types from Sprint, Olympic, Half Ironman and Ironman, you can take full control of this calculator and adjust your personal pace for each discipline to get an accurate measure of your race pace. What you do in your regular long run is a good indicator of how you can perform in an Ironman marathon. You'll find below a calculator that will give you an equivalent bike power (in watts) for a given running pace. Swim Calculators. You may have heard recently that thirst should drive your drinking. This triathlete sweats 40 ounces per hour on the bike in those specific weather conditions at that given stage in their training. I know how boring these 30 minutes tests are, but training isn’t always about the sexy workouts. Once you have your average heart rate for the respective tests, work with your coach (or find an online heart rate calculator or chart.) For example if you want to swim 1000m in 15 minutes your pace would be 1:30 for each 100 Meters or 4Km per hour or 1:22 for each 100 yards or 2.5 Miles per hour. Zone 4: between 171-177 - between 96-99% of your average heart rate. 2. 5. Iron Distance Triathlon – 112 miles or 180 kilometres. IRONMAN Swim. Looking back at your records allows you to confidently tweak your race nutrition plan accordingly as the race day weather forecast emerges. This is a fantastic calculator that helps you identify your race pace. Pace. This test should take you at least 30 minutes and should be done as a ‘best effort’ for the time/distance you choose. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). Strong core and lower body is, probably, the most important factor for a good … This should be long enough to fully recover from the 400 and be ready to give an all out maximum effort on a 200m time trial. Questions about the calculator? Begin to think of your sweat losses as an hourly rate specific to the bike and to the run. Check/measure the amount of fluid consumed during training. Zone 5: between 165+ - Over 99% of your average heart rate. Metric. Ironman World Champion, Patrick Lange, pushing some big watts (~4.3 w/kg!) You can calculalte your own Pace here. While you are preparing for a long race, it is best to check sweat losses during shorter workouts- about 60 to 90 minutes. Sometimes that will mean you need to switch off your competitive race-brain and trust in your pacing plan. Triathlon Calculators provides tools for calculating your race pace. … After exercising, wear the same minimal clothing used for the weigh in, and weigh in again after towel drying your hair and body. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. Contact [email protected]. Sign me up for the newsletter! Convert to fluid loss: 2 lbs. CSS Pace Calculator. Imperial. Ironman. If it’s easier to run a certain distance, knowing you can cover, say, four miles in 30 minutes on the run, or 11.5 miles for the bike, then that’s fine as well. With pace, power, and perfectionism, sometimes the heart knows best. The harder you go in any race, no matter the distance, the harder it is to get calories down and to keep them down. Swim Calculators. Zone 3: between 162-170 - between 91-95% of your average heart rate. Race day weather can differ greatly from recent training conditions due to travel to other climates and venues famous for labile weather conditions. Posted on August 15, 2011 by Dad. Same idea as above – focus on correct form when the body is tired. Get it right in your next triathlon and you'll finish strong compared to your fellow competitors. This swim can simulate the pace changes you can experience in the IRONMAN swim, with the quick start to get your position and pick-ups around buoys. A key element in my "energy pacing your ironman" pacing strategy (here … IRONMAN Swim. This fuel source could last two to three hours, but if you deplete your glycogen stores that’s when you are at risk of bonking. Yards Meters. With 4 event types from Sprint, Olympic, Half Ironman and Ironman, you can take full control of this calculator and adjust your personal pace for each discipline to get an accurate measure of your race pace. You can start anytime, but should do this throughout the training season to capture changes in your sweat rate that occur with increased fitness, acclimatization, increased training intensity, and of course the full smorgasbord of potential weather conditions. Questions about the calculator? Navigate the swim, bike, run calculators and the transition page to see your total finish time. The posture of the community toward holding events; the less populated nature of Southern Utah, and those I’ve spoken to in St. George are bullish on the race. With the onslaught of technology and gadgets to help you go faster, the most asked question among athletes I work with is still what heart rate they should be racing at in their IRONMAN. (Sports Science) Nov 8, 2018. The average … Swim Pace Chart Do you need to know the pace you need to maintain to finish a distance in a certain amount of time? for 8:30/mi, enter "0:8:30". It needs to be; a race is no time for complex calculations or rigid targets. Complete a 400m time trial starting from a push not a dive and record your time; Rest as much as you need after the 400. With the onslaught of technology and gadgets to help you go faster, the most asked question among athletes I work with is still what heart rate they should be racing at in their IRONMAN. The pacing strategy I advise is simple, but also relatively flexible. IRONMAN privacy policy. Half-Ironman. The average IRONMAN finisher (12-plus hour finishers) should think about sustaining an effort they can maintain for the entire race. 1. Phone: +1 469-630-2181 Workout: 90 minute bike workout at moderate intensity, Temperature:  65 degrees, low humidity, 300 feet above sea level, (2, 20 ounces bottles on bike, with 10 ounces remaining after ride). Your IRONMAN run pace is at the lower end of Zone 2 or even into your Zone 1 pace. (1) Determine how fast your pace should be if you have a certain FINISH TIME. Think of these tests as in that category of workout that needs to get done every few weeks. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. Am I going too hard?" The calculator will show you your new CSS Pace. Sometimes that will mean you need to switch off your competitive race-brain and trust in your pacing plan. Another easy conversion is one kilogram weight lost is equal to 1000 ml of sweat. Convert Distances. Triathlon Pace Calculator. The Zone 3 efforts for IRONMAN should be reserved for athletes who are racing for placement in their age group or for any athlete who is pushing the efforts in the final miles of the run (if the rest of their race has been paced correctly). That’s because you burn stored fuel or muscle glycogen during exercise, contributing to the weight loss. I covered this distance: miles km: in this time: hours minutes seconds: give me my results in: minutes/mile and miles/hour minutes/km and km/hour: … Pace Calculator . Email *. After a standard 15 to 20-minute warm-up, you’ll perform a few pick-ups, or efforts, in the 90 to 95 percent effort range. The pace is conversational, and you should literally be able to do it all day. English units (miles, yds) Metric (meters) Let’s say you did both tests and your average heart rate for cycling was 165 and for the run test your average heart rate was 178. Equipping yourself with this knowledge, and access to these calculators, can help take your training to the next level. If you go pee during training, scrap the data collection and try again next time. Open water swimming is very different than pool swimming because of sighting, sun, chop, and currents. Divide the total amount of fluid lost by the number of hours of training to get fluid losses per hour. Give yourself an easy day between the bike and run tests. While training for IRONMAN, most of our time should be spent in Zone 2. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. The more you can benchmark your progress and dial in that race-day heart rate, the better you’ll race on the big day. (3) Determine the possibe … It will the spit out an equivalent energy output (in watts) on the bike. This website is powered by SportsEngine's. Below I'll address this zone for each sport, with steps on figuring out yours. You are better off learning the feel for a pace that is appropriate for the distance. The Swim Pace calculator allows you to enter in the swim distance (meters, yards, kilometers or miles), and the swim time - it will then compute your pace /100m, /100yds as well as an average swim speed in km/hr or miles/hr (MPH). With the onslaught of technology and gadgets to help you go faster, the most asked question among athletes I work with is still what heart rate they should be racing at in their IRONMAN. Remember, HR is subject to a lot of variable such as temperature, hydr… A simple test is to go to the pool, get warmed up and perform a max effort 400 time trial (with fairly even pacing). 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. IRONMAN Training Plans. Swimming Split Calculator Used … Do not include rest time, this will make your race estimate slower than you are capable of. Ironman racing is about how you DRIVE that vehicle, it is NOT about the vehicle. Complete a … Click ‘Calculate.’ Click the “Training” tab to see how fast you should be running different workouts. Below is the cycling pace chart that converts your MPHs into time for various distances from 10 miles to 112 miles (Ironman Distance). Athletes. Know exactly how much fluid you consume during the training session by measuring the amounts before and after training, or use a graded water bottle. IRONMAN 70.3 St. George, scheduled for May 1st, is one of those U.S. For the most part this is because when you’re on a bike your weight is supported. An IRONMAN swim is a huge challenge. The 100 yard and 100 meter pace for each triathlon distance is below, for example, to complete a 1 mile swim in 22 minutes you’ll need to swim at a 1:15 minute 100 yard pace. Run Pace Calculator How To Use The Calculator. It is also important to be well hydrated prior to workouts when you are completing a sweat check. Just as you have a planned race day pace, you should also have a paced plan for hydration during the bike and run. Cool down. Sports calculators are useful for both new athletes and professional athletes. Longer workouts mean more glycogen and water loss, so it throws off the data. HAINES CITY, FLA. (May 20, 2012) – Today, Lance Armstrong (USA) and Jessica Jacobs (USA) took the titles at IRONMAN® 70.3® Florida. Pace Calculator; Home; Athletes; Lance Armstrong Wins 70.3 IRONMAN Florida; Lance Armstrong Wins 70.3 IRONMAN Florida. Toggle navigation Pace Calculator . Zone 4: between 155-164 - between 94-99% of your average heart rate. The result of a recent race can be used to accurately determine your run training paces. Bike Pacing by Common Distances. But by using running power, now you can specifically train for the intensity of the Ironman run, no matter the pace. Sports Nutrition for Endurance Athletes course, interactive calculators available to determine their sweat rate. 820 S. MacArthur Blvd Suite 105353 Coppell, TX 75019. As I watched this year's Ironman World Championships from Palani hill, there was a period when I got really hot, so I decided to sit on the curb for a bit (spectating is hard work! This is the path to failure. Heart rate (HR) is not an output metric, it’s an input metric. What Can You Calculate with RunCulator? Weigh in before training but after urinating. (Wearing a wetsuit and how straight you swim will affect the results—therefore I mention practicing in the open water as much as you can.) It gives you a good overview of how the individual paces / speeds diverge with the distances / finish times. Calculate your pace or estimate your finish time. If you’ve ever run a half marathon and then headed out on the last leg of a half IRONMAN—you’ve likely noticed that your pace was slightly slower for the latter. Cool down drills. Weighing sweaty clothes and hair also throws off your calculations as does consuming solid or semi-solid products during the workout, so stick with liquids. Just finish the test knowing you couldn’t have gone another minute at that effort. Fluid consumed during the workout is sweat losses that you did replace, so you add it back in to the weight loss. Triathlon Pace Calculator free download - Free Calculator, Moffsoft Calculator, Simple Calculator, and many more programs The chart also include distances for various triathlons, including the half mile swim for the sprint triathlon, approximately 1 mile swim for Olympic, 1.2 miles for half Ironman, and 2.4 miles for Ironman. To find your own hydration sweet spot for race day—not too much and not too little—you can set up a process to check your sweat rate throughout your training season. Ounces per hour on the bike breathing pattern in the open water swimming is very important to running fast to... 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