What is a good time for a 70.3 bike?

What is a good time for a 70.3 bike?

Across all amateur athletes, the average Half Ironman time is 5:51:25 for Men, and 6:18:13 for Women. 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.

What is a good beginner 70.3 time?

The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15.

Can you train for a 70.3 in 3 months?

If you’re starting from zero endurance training, then plan for at least 6 months to train for a half Ironman. If you’ve been consistently doing some kind of endurance training 4-5 times a week for 2 months or more, then you might be able to train for 3 months to complete your half Ironman.

How many hours a week should I train for a Half Ironman?

Answer: 8 hours per week. In preparation for a mid-July Half Ironman race (shorter races will require even less workout time), the following weekly training schedule has worked well for me.

What is the best Half Ironman for beginners?

Ironman 70.3 turkey has produced some of the fastest times over the 70.3 distance, making it technically the easiest half on the calendar. While there are other events where professionals have gone quicker and probably age groupers too, the overall time by all participants is faster in Turkey than anywhere else.

Is a 7 hour Half Ironman good?

For top age-groupers, good times on moderately difficult courses can range between 5-6 hours. But for busy athletes who have minimal time training, you can expect 6-7+ hour average finisher times for 70.3 triathlons.

How can I improve my 70.3 time?

Advice for the Run I suggest doing a short BRICK (15-30 minutes) after every long ride. Over time, he’ll be able to run better off the bike as his legs more quickly adapt to the transition and change in muscle firing patterns.

Is 70.3 or marathon harder?

It’s tough to say, but in general, in an IRONMAN 70.3 you might run 30 to 60 seconds per mile slower than your half marathon pace, and in an IRONMAN race it could be 1 to 3 minutes per mile slower than your best marathon pace. But even though it’s slower, the feeling coming across the finish line is like no other!

Can you train for a half Ironman in 8 weeks?

For many triathletes, taking on a 70.3 race is the furthest they will ever go, for others it’s a stepping stone to full Ironman-distance racing. Whatever it is for you, it shouldn’t be taken lightly and requires a commitment to the training if race day is going to be a success.

Can a beginner do a Half Ironman?

“I think literally anyone can [do it],” Bernhardt says. “A person can go from zero to an Olympic distance [. 9-mile swim, 24.8-mile bike, 6.2-mile run] in about 12 weeks. You need only about an 8-10 week bump on top of that to get to a half-Ironman.

Is a Half Ironman harder than a marathon?

What is the easiest Ironman bike course?

With a warm lake swim combining with flat bike and run courses, the Midnight Man, on paper, is the ideal beginner iron-distance course.

What should I eat during a Half Ironman?

Key Points:

  • Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures.
  • Properly formulated sports drinks, energy gels, sports chews, and low-fat and fiber sports bars are effective fuel sources.

How do you pace a 70.3 bike?

IRONMAN 70.3 Bike Pace Use a power meter as your first guide, with heart rate as a backup. If you don’t have a power meter you can use heart rate and feel. Aim to ride at a consistent power output with the difference between your average power and normalized power being as close to zero as possible.

How tough is a Half Ironman?

A Half Ironman is tactically more difficult. So it’s harder to execute a race plan successfully. You need to be a strong swimmer. It’s not enough to just be able to survive the swim as you’ll be in open water with other people who will be kicking, slapping and swimming over you (potentially).

Can you listen to music during a half Ironman?

Rule 1: Unplug your iPod. For safety’s sake, you can’t blast “Born to Run”, or any music, during the race.

How do you fuel a half Ironman?

Key Points:

  1. Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures.
  2. Properly formulated sports drinks, energy gels, sports chews, and low-fat and fiber sports bars are effective fuel sources.

How difficult is a Half Ironman?

For the man who wants to really turn his fitness around, the half-Ironman triathlon is the Goldilocks distance, the “just right” balance of multi-sport training that’s challenging, doable before autumn, and not as insane as the full Ironman.

How long does it take to recover from a half Ironman?

14 to 28 days
Recovery From An Ironman 70.3 Triathlon Typical Recovery Time: 14 to 28 days. After your race take 48-96 hours as complete rest. – For the next 10-24 days train in Zone 2 only (Easy or Steady). – Include further recovery days if you need to during this period.

What is the hardest Ironman 70.3 course?

Middle-distance triathlons: the 13 toughest?

  • Ironman 70.3 St.
  • 8 Immortal Exmoor.
  • 7 Challenge San Gil Queretaro. Queretaro, Mexico.
  • The Lost Sheep. Kenmare, Ireland.
  • 5 Savageman 70.0. Garrett County, Maryland, USA.
  • 4 Altriman Half. Les Angles, Pyrenees, France.
  • 3 AxTri. Aurland, Norway.
  • 2 The Brutal Half. Llanberis, Wales.

https://www.youtube.com/watch?v=_cAlZC-9pXg