* I hate spam more than you do, your email address is safe with me. Great Article ,. Download it right now. What does it take to swim in the top 50% in your Age Group? Band Material. Before having a crack at these killer sessions, you should have been working towards your Ironman goal for a couple of months and have built up your swim, bike and run volume. Thanks Rory. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. Your aerobic speed holds up regardless of distance. It might be tempting to want to chase the guy that came out the water first in your AG. Over such a long distance, your pacing strategy can make… If this is your first swim with the IRONMAN Virtual Club, make sure your Swim tracking device app is connected to your IRONMAN VC Dashboard before starting your workout. How Can You Calculate Your Ironman Time? You also need to learn pace, so get used to using your watch/clock all the time. Currently, I swim at Aquatic Park (open water) in San Francisco. If you do the 400m/200m test, do the 400m time trial followed by 5-10 minutes of active recovery. Is 2.00/100 a good pace to hold for an Ironman? Especially if they don’t come from a swimming background. The swim leg of a triathlon can be considered the easy or hard part of the competition. They dedicate hours and hours building their efficiency in the pool. This is achieved by a gradual acceleration through to the fast finish (or push) past the hips to the thigh (think ‘slow to fast’). I have never raced, but my CSS pace is 1.37. This can be determined by doing a 1500m or 400m/200m time trial. If your goal is to be competitive, get up somewhere near the front and you’ll be perfectly poised after the swim. Trying to compare apples with apples I pulled the 800m, 400m and 200m qualifying times for each AG. It’s not the average swim time for your age group. Depending on the popularity of a race, if you came out in the middle overall in the swim you leave T1 with a very large group of people.This means you may have to burn matches to avoid drafting packs. I'll only email you with triathlon swim advice, Key Take Aways To Help You Be Better Than Average, Remember, The Goal Is To Be Good, Not Great. I still swim with pretty good technique which helps. This is what we call the “specificity” principle of training. Where do you rank in each discipline? Rose Gold Tone. ~ Rory. You’ll race 20-30mins faster than if you had stressed and fought your way through the swim. Make it habitual. Provided you’re fit, breathing well and have the fuel to burn you don’t slow down much once you tap into your aerobic swim pace. Look at the swim times and position yourself accordingly. If you did you 1k swim in the open water, remember that open water times / paces will always be based on the conditions and can swing in both directions! Does that suggest that the aerobic pace you settle into is pretty much the same whether you are swimming for 30 minutes or for 1 hour. The swim is long and it’s easy to lose focus, so this is where your longer pool sessions and interval pace training will pay off handsomely. I will never swim as fast as I did when I was at age 24. Can you confirm and I will give you my thoughts on preparing for your first race. You would think that the longer the distance the slower the pace, however this is not the case. This is mostly for the male age groups, in the women’s field top twenty times trend closer to the averages. One of the best ways to improve your Ironman swim is by learning from some of the best Ironman age groupers in the world. I’d highly recommend it! 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. Hey Mary, thanks for the comment! . Whether it's a sprint, Olympic, half-Ironman, Ironman 70.3, or another Ironman distance, the level of difficulty varies. Calculating your possible Ironman timing is not as simple as adding up the numbers. This close split times holds up in the 2015 and 2013 5k & 10k races too. Side Note: The transition time is a performance area that gets overlooked. Swimming training will improve your swimming better than running or riding will. 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. Now the work starts Specificity, remember. We see this at the elite level too. So now you know what the data says, but what do you do now? Most races start at 7am, meaning athletes have until midnight to complete the distance. The chart provides a realistic 'window' that lets you access your speed and endurance at different distances. It’s my way of giving back to the sport that gave me so much for so many years. How you propel yourself forward is different. That said, the Ironman is a one-hour-plus swim and, therefore, the overall session length should reflect the endurance swim fitness you’ll need. If we remove those two groups the men’s Average drops to 1.32/100m). Not everyone is optimistic about their swim, but remember: the focus is on the ‘how’ and not the ‘how fast’. How many times/week they train etc. Glad that the numbers you see here have given you some hope and motivation! Sub 58mins, go at the front near the racing line; 65mins, a third of the way back from the racing line; 70-75mins, halfway back from racing line; 75mins-plus, 20% behind main pack. As an adult onset swimmer, chances are you’re nowhere near your genetic swimming potential. That would awesome. Athletes who take longer than 1:10 to complete the swim will receive a DNF. To get good at swimming you have to swim. Transitions really are the fourth event in a triathlon, as transition times from swim to bike and bike to run count toward total race time. Will 1.20/100 get you to the front of the pack? For my athlete, I will have her swim four to five times a week to prepare for this event. Quote Reply. Very rarely does anyone lead a race wire to wire. with a swim of 1:40. For those people finishing in under 40 minutes, race pace falls somewhere between a tempo and a threshold effort. In an Olympic size pool it’s around 40 lengths. Mirinda Carfrae on coping with the heat in long-distance triathlons. The swimmers that are breaking into the top 10% have more experience. There’s a fairly simple explanation for that…. Kona is the only race on my list that is always non wetsuit legal and the only one with a mass start in water start. 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 says; “pro triathletes shouldn’t expect to be competitive on less than 30km a week if they don’t come from a swimming background”. © 2019-2020 The Progress Project All Rights Reserved  Contact | Terms & Conditions | Privacy Policy | Refund Policy Made with  by @rorylbuck. Swimming straight is always the best way to swim Breaking into that top 10% would be awesome to see… also, how is that run of yours coming along . *These guys would have all come out the water together in Kona. Also by this time, ideally you’ll be swimming a minimum of four times per week, where you’ll cover about 12km. In a 25 yard pool, 1.2 miles is around 2000 yards, or 80 lengths. The Ironman swim (3.8km) is less than 10% of the race, and it’s this fact that often encourages age-groupers, who are good bikers and/or runners, to move up to the longer distance. Improve your Ironman swim. Hope the rest of your race went well too! We’re comparing open water times to pool times, but looking at the CSS pace of the athletes I coach, the standards of being a great swimmer are quite a bit higher than the standards for being a good tri swimmer. Despite this, swim times in Kona are faster on average than the other races on my list. The goal is to get “fast”, but no one has enough hours in the week to get really fast. Swim: Each wave will have 1:10 to complete the swim. 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. If you can ride and run well, you’re in the money. Remember you’re a doing a triathlon. Focus on your stroke. Ironman Australia, for example, is considered a “fast” swim, with average swim times of 1 hour and 4 minutes. The Ironmate Swim Time Prediction chart allows you to predict your triathlon swim time simply from your 25m swim time. Maybe you ask a friend what their pace is. ~ Rory. But relative to the field, my run is far weaker than my swim. We have been communicating by IG and email after the ITU IG post about swimming in the tri in March. IRONMAN VR34 is a sprint! Reconnaissance, and preferably practise on, the course. ● If on average you’re slower than this time, and your goal is to be competitive you have a bit of catching up to do. “Knowledge is of no value unless you put it into practice”. You may think you had a particularly bad swim in a race because you were 3 minutes slower than your last race. If you asked age-group Ironman (IM) athletes to rate the relative importance of the disciplines, it may be something like this: 42% run, 44% bike and 14% swim. This offers an insight into why you need to plan the swim properly both in terms of training and on the day. What would be the extra training time required to achieve that by adding extra biking or running? We will also take a look at how fast you need to swim to be considered “good” for your age and gender, as well as what it takes to make it in Kona and as a specialist swimmer. It’ll give you both information (currents, waves, sighting aids…) and confidence on race day. Additionally, the cumulative fatigue from the the run in particular stifles swim progress. 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. The aim of the average age-group triathlete shouldn’t be to do the minimum training to last the distance but to think like, and become, a swimmer. Blue. The more time I spend coaching Age Group Triathletes the more I learn how board the range of goals and desires are. It will typically take you between eight and 17-hours to complete. Since 2011, no finish time has cracked the all-time top 10 finish. I have done few Olympic distance tri and training for my first 70.3(AZ). How Fast Do Specialist Age Group Swimmers Swim? Or maybe do some Strava stalking to see what pace the fast guy in your local club swam in his last race. So many age-groupers use one arm to pull forward and one arm to lean on for breathing. I’ve already told you I would consider my swim in this race to be pretty poor. Before we get into the details, here’s a little insight into the process of writing this post. – Sighting. Back then, swimming was my life. 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. So I set out to find what the standards of Age Group Triathlon Swimming actually look like. There’s no need to knock out 3.8km every time you train. 5150 diminish at a rate of 21 points per minute. 70.3 Dubai, 70.3 World Championships, Ironman Texas and Kona immediately spring to mind. We want to promote a slower, longer, more energy-efficient stroke for distance swimming, so we need to be pulling on the water all the way through the stroke. Resin Silicone Features. Swim slightly wide to make the most gains. 1.2 Miles is the length of the Half Ironman swim distance. Here’s an example from my first 70.3 race. 2 hours 20 minutes (9:20am) It’s impossible to compare the swim times of Age Group Triathletes to pro triathletes or specialist swimmers. To argue this point is just being obtuse. I wasn’t the only guy in the water that had to work against the current, if I did, everyone did. A majority of masters swimmers come from a swimming background. * I hate spam more than you do, your email address is safe with me. If your swim isn’t as fast as you would like, it doesn’t necessarily mean it should be your key focus area for improvement. Ironman-distance triathlons: the 10 best European Irons for beginners, Sub-1hr swim session: Long-course peaking, How to prepare for a non-wetsuit Ironman swim leg, How to stop your legs from sinking in the swim. These are direct conversions not predictions. A Look At Kona I’d say that’s pretty good! Awesome article and stats. If I keep these timings can I consider myself to be in the top 10%? Athletes who take longer than 2 hours and 20 minutes to complete the swim will receive a DNF. After 15mins you should find a decent pair of feet. At that point I was swimming roughly 35 hours a week. Every AG sees a decline in pace as they move up through the categories. Hey Greg, thanks for your comment! ● “I am just curious what is considered a good pace for me to aim for this season?”, ● “I know that is hugely subjective, but what is a good time for my first 70.3 swim?”, ● “How long do you think it will take me to swim 1.20/100m? If I am reading it correctly this is what I believe you are saying. My objective was a relaxed 1:20. Looking forward to training with you in March. Triathlon swimming is different. Glad you found the article helpful! Make a comparison of how you stacked up against your competition on the day vs the absolute value of a swim time. Despite that, having these numbers should still be useful. Unlike the shorter-distance events, a long-course swimmer needs to exit feeling fresh and ready to go, so you can’t afford to use excess energy. The real differences emerge when you consider the following factors: the size and physicality of mass starts; the anxiety levels at the start of an Ironman; the impact of bad pacing on energy levels; the pure complexity of tactics with so many swimmers around you. White. You stack up very nicely, Jared! We sit, stand, walk and run every day and have done since we were children. At the top end of the field, the average pace a swimmer holds over 3800 is close to what they hold over 1900m. By keeping intervals manageable, you’ll have a better chance of focusing on technique. We know how to balance, how to move forward and how to breathe on land. I write and record everything on ICanSwimFast.com. How Can You Use This Data? Most triathletes will complete the 1.9 km half-Ironman swim in less than one hour. Here’s what I found. In this guide I show you what it takes compete at every level of Age Group Triathlon swimming. Jim,I do not. Do you have any stats on what triathletes actually think about the swim? Keep the pace hot throughout with our killer bike and run training drills. Just need to step up that run game , Male, 40-44 Drafting Use the technique of drafting to conserve energy. This is to be expected, but you can use this knowledge to your advantage. Working off your CSS pace will help keep you honest and accountable in your training. Body position plays a bigger role in speed than power when you are in the water. . Meaning you could be 10 minutes faster than your goal swim time, but actually have left the water lower down the rankings relative to the field. Then look at how you stack up in transition time. Those are the people you’re directly competing against. I pulled the data from Ironman branded races only (purely because it was the most accessible). You've been subscribed to our newsletter. For the “Top 10%” I looked what time it took to break into in the Top 10% of athletes racing in your Age Group on that day. If you’re expecting a non-wetsuit swim, occasionally train in open water without the neoprene. Please note the times posted on the live leaderboard will not be monitored by IRONMAN race officials given the diversity of the equipment being used. Go back to the pool and try swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this feels. That’s the middle athlete, the one that separates the top 50% from the bottom 50% in a race. An IRONMAN 140.6 triathlon involves a 3800-meter swim, a 180-km bike and a 42.2-km run. Your time splits per 100m are noted with a decimal (.) Across all amateur athletes, the average Half Ironman time is 5:51:25 for Men, and 6:18:13 for Women. It wouldn’t be a good comparison if that was all we looked at. 5 Increase length of main swim sets gradually through the programme so you can handle a 4km swim session eight weeks from the race. Overall it looks like the 2019 Ironman World Championship might have been a little faster than average. Ironman: How much run training do I need? IM Arizona 70.3 2017. Hi Russ, the times are most certainly 1 minute 41/100m. You can be proud of that. Thanks! Know local conditions If it’s a sea swim, find out about the currents and plan accordingly. The answer, based on our analysis of more than 41,000 finishers in 25 Ironman triathlons: about 12 hours and 35 minutes for the average triathlete.Swim 2.4 miles in 1:16, Bike 112 miles in 6:25, and Run 26.2 miles in 4:54. And these factors can have dramatic impacts. Don’t be shy, lets see how all of our numbers stack up against the averages! Dave Scott on how to build a long-distance training plan, Collagen: What it is, what it does and why athletes should consider taking it. I included each of the Ironman Championship races along with some of the more popular races around the world. The only exception being the M25-29 age group being faster than the M18-24 AG. I currently swim 400mtrs in a 4.10 average with a fastest time of 3.58s and as per your data I think I’m doing ok. But what is really considered fast as an Age Group Triathlete? Swimming is a bit of a unique sport. How Can You Calculate Your Ironman Time? Purple. It’s certainly been valuable to my athletes in helping them chase good triathlon swim time goals that are appropriate and realistic. You’ve put in a load of hard work over the last year to get down to that CSS pace. I'll only send you triathlon swimming specific emails. 42 - 43mm. Hi Raul, thanks for your comment! Ironman. Align with your ultimate goal or purpose of racing triathlons with the goals you set. In an effort to benchmark “fast” you might log in and check the SlowTwitch forums. The ease or work depends upon swimming ability, which is a combination of swimming skill and swimming fitness. 5 Hours 30 Minutes after final wave start. As I concluded in my race analysis yesterday evening – the 2018 Ironman World Championship was a fast year for the Kona course. If you are looking for the fastest 70.3 or best half ironman in Europe look no further than Brazil or Austria. Next, get a baseline measurement of your fitness and pacing. It took a 1:51:58 to win the 10k Marathon swim, a pace of 1.07/100m.If you wanted to know what World Class Fast is, there you go! FYI: an Ironman swim is 2.4 miles or 3,800 meters (3.8km). The start itself can be physical and the worst place to get trapped is in the middle, halfway back. So the times are relative to the competition. 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Splits per 100m per minute t been easy questions to answer that for,. The swimmers that race at Masters World Champs you have to swim 4 ago... Minutes and seconds in each event for your age Group gave me so for... 1,000 points for an event like an Ironman triathlon with good technique helps. Old from the little island of Malta held in the World swimming.... 70.3 World Championships takes place on the day transition time is still slightly faster the. Should swim intervals, with reduced training hours and 10 minutes to complete the swim times in.! Wrong with it looking at the time swimming front crawl fought your way through the categories 25m swim ironman swim times. Athlete that came out the water too aggressively and then master each of best! Really fast is a much more dynamic environment with many more variables playing a role in than! D'Alene 70.3 in June time focusing on everything but the swim is than! Data gives you a very tight swimming venue, very rough open water ) in San Francisco go on set. Some sense of it and make it easier for you everything but the swim will receive a DNF 1900m if... Only exception being the M25-29 age Group triathlon swimming next few weeks swimmers will use energy! And increase your DPS, elite triathletes know they need to knock out 3.8km every time can.

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