Working with an Ironman triathlon coach can not only be helpful for motivation and accountability but also providing structured training plans that are custom-programmed to an athlete’s goals, skill level, and lifestyle. I built to the total distance, then I also did a 2400 meter nonstop swim. Not only is the distance itself intimidating, but the importance of remaining strong and injury-free over such training volumes is a challenge in itself. Fitness goes hand in hand with swim technique, and I find it hard to ignore one over the over within our sessions. Olympic Distance Triathlon – Swim distance is 1.5k or approximately 1700 yards. Half Iron Distance Triathlon – Swim distance is 1.2 miles or approximately 2000 yards. Half Ironman races can also be referred to as Ironman 70.3’s, with the number 70.3 representing the total mileage of the race. 12 Full-Distance Races in US and Canada Sell Out for 2021; By IRONMAN 12/16/2020, 3:15pm EST ; Hunger to race at an all-time high as athletes seek start lines. Sprint. Many of the triathletes I meet ultimately want to race a full distance Ironman. Before you begin training for a half-Ironman (70.3), take note of the swim distance. An Ironman is a long-distance triathlon race organised by the Ironman franchise. 140.6 Ironman Distance Swim Training Plan. 2.4 miles or 3,800 meters is a long time to be swimming. Cut-Off Times & Chip Times. Beginning with a straight swim of 1650 yards or 1500 meters every Monday for a month, + two swim workouts of the same distance per week, increasing by 500 meters per month, it will take 6 months to reach 2.4 miles. You would think that the longer the distance the slower the pace, however this is not the case. Ironman Triathlon Distances. One month out • Monday – DAY OFF • Tuesday – 1.5 hour cycle/1 hour run • Wednesday – 4km swim reducing to 3km until taper week An Ironman 70.3, also known as a Half Ironman, is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC). Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. Save my name, email, and website in this browser for the next time I comment. International Distance Triathlon – Swim distance will vary. Get the right kind of IRONMAN swim fitness. If you can swim one mile (0 to One Mile), it is easy to increase to 2.4 miles without unusual effort. The main goal of your IRONMAN swim training is getting fit enough to swim 3.8km in relative comfort. Distance Pool Swimming - 1500 Meters ... Due to the similarities in distances between the Olympic and half-Ironman distance (also known as IM 70.3), this program will also work equally as well training for both distances. Ironman triathlon distances entail swimming 2.4 miles (3.9 kilometers), cycling 112 miles (180.2 kilometers), and running 26.2 miles (42. kilometers), or a full marathon. The swim leg of a triathlon can be considered the easy or hard part of the competition. The only stroke that you can’t do in any sort of triathlon is backstroke – for two reasons; firstly, because you can’t see where you’re going, and secondly, because it’s rolling on your back that signifies you may be in danger or at least struggling. This website uses cookies to improve your experience. I have used this plan as a Beginner when completing my first ironman, as a pure swim plan when trying to increase my distance for a swim event, or just as a general guide to building a structured training plan for myself for individual events. Read More; In Arizona, Triathlon Reimagined; By Jennifer Ward 11/11/2020, 6:15pm EST ; Name. Factor-in family, work, and other life demands, and time allocation for Ironman training can be a difficult balancing act. Name. Distance may range from ½ mile to 1.5k or 800-1700 yards. This race requires a substantial amount of training and preparation to successfully cross the finish line, with many triathletes regarding an IRONMAN as their "dream" race. Bike. I did a similar approach the the Half-Iron swim. But for many triathletes, the natural next step in their multisport journey is Half Ironman. One of my athlete’s just signed up for Ironman Wisconsin.I have been working with her one-on-one for the past year or so, and I am so happy for her. A full Ironman has the following format: 3.8km swim, 180km bike, 42.2km run. 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? A full Ironman has the following format: 3.8km swim, 180km bike, 42.2km run. While we have a limited amount of time until race day, there are some things we can do to prepare her for completing the swim portion without missing the cutoff. 1.2 Miles is the length of the Half Ironman swim distance. I often have triathletes come to me preparing for an IRONMAN or 70.3, struggling with their swim. Once you are comfortable with a give number, you add a few 100's per session until you reach 40X100. Improving your swim fitness and 2. Olympic Distance Triathlon – Swim distance is 1.5k or approximately 1700 yards. Before beginning this plan, you are capable of swimming three times per week for an hour per session. FYI: an Ironman swim is 2.4 miles or 3,800 meters (3.8km). In Olympic size pools (50 meters), one mile is around 30 lengths, or 15 laps. You can also check out our triathlon training programs. Iron Distance Triathlon – Swim distance is 2.4 miles or … • Wednesday – 4km swim • Thursday – 1.5 hour ride/ 1.5 hour run • Friday – 1 hour swim • Saturday – 6 to 7 hour ride/10 min. Run. But 3.8km (2.4 miles) is still a long way! In a 25 yard pool, 1.2 miles is around 2000 yards, or 80 lengths. FYI: an Ironman swim is 2.4 miles or 3,800 meters (3.8km). But for many triathletes, the natural next step in their multisport journey is Half Ironman. Swim. Half Ironman races can also be referred to as Ironman 70.3’s, with the number 70.3 representing the total mileage of the race. Use these distance conversions to figure out how many laps you will need to do in the pool to swim the same distance as your goal race. The term ‘Ironman’ has now become synonymous with races of this distance. Ironman Triathlon Distances. For top age-groupers, good times on moderately difficult courses can range between 10-12 hours; but for busy athletes who have minimal time available for training, you can expect finish times of over 13-14+ hours. Improving your technique. 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? Cut-Off Times & Chip Times. The ease or work depends upon swimming ability, which is a combination of swimming skill and swimming fitness. It’s … Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. I believe that it starts with 15X100 and then builds to 40X100 with recoveries of 5 to 6 breaths. The term ‘Ironman’ has now become synonymous with races of this distance. On Average Full Ironman paces are faster than 70.3 paces The average middle guy swims at 2.02/100m for an Ironman and at 2.06/100m for a 70.3. Improve Your Swim by Determining Your Aerobic Swimming... Best Holiday Triathlon Gear Deals for 2020, Ultimate Guide to Top Triathlon Watches in 2020, The 5 Best Triathlon Wetsuits – A Definitive Guide for 2020, Ultimate Bicycle Cleaning and Maintenance 101, The Ultimate Half Ironman Training Plan – 18 Weeks, Cycling Pace Chart for Racing and Training, Sprint Distance Beginner Triathlon Training Plan. Currently I am training for Ironman Copenhagen so again am I utilizing the full 30-week plan. Ironman triathlon distances entail swimming 2.4 miles (3.8 kilometers), cycling 112 miles (180 kilometers), and running 26.2 miles (42.195 kilometers), or a full marathon. The swim distances for the various triathlon distances are below. As with the Ironman distance training, you need to practice the distance and time required to complete the swim portion of the race. #2–3 are with pull buoy at a strong, steady effort. Aside from more extreme events like Ultraman, Ironman distance triathlon is considered the pinnacle of multisport racing. Sprint Distance Triathlon: Varies, but generally ¼ mile or 300-500 yards. MS: 3 x 10’ (5’) build … 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. Athletes looking for a challenge that's slightly less intense should consider the Ironman 70.3 series. Technical endurance means we cover between 3 and 4.5kms in a session with lots of swim technique reminders punctuating mid-to long-distance training repeats. I believe that it starts with 15X100 and then builds to 40X100 with recoveries of 5 to 6 breaths. Bike trainer or flat road. The Ironman, 140.6, or Full-Distance triathlon is a long-format multisport event, including a 2.4 mile/3.86km swim, 112 mile/180.25km bike, and 26.2 mile/42.2km run (a full marathon to finish!). A 70.3 race typically covers 1.9K of open water swimming, which is only 400m longer than a standard Olympic triathlon. This is done in two ways: 1. Once you are comfortable with a give number, you add a few 100's per session until you reach 40X100. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. Run. Completing such distances requires a high level of fitness, endurance, and mental resilience, as athletes can spend anywhere between 8 hours (for professionals) to 17 hours (amateur athletes) on the course. How long will the battle to the finish line take? An IRONMAN 140.6 triathlon involves a 3800-meter swim, a 180-km bike and a 42.2-km run. 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