Throughout my pro triathlon career, I’ve shared power file analyses after many of my best performances. What does it take to win a professional IRONMAN 70.3 race and set the fastest bike split? His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. The most successful Ironman athletes know exactly how to pace themselves and have the mental strength to execute their pacing strategy on race day. Andrew: The bike split meant more because I won the race. When I set the 70.3 bike split record in 2009 (which still stands) I was not winning big races. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. Alan Couzens, M.Sc. The bike section is where pace judgement is most vital. For instance if you are able to swim the 2.4 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. There are three big mistakes that people make here. How do these races play out in terms of tactics? By setting the bike split record and winning it in the fastest American Ironman time in the last decade [8:06:17] I showed the type of triathlete that I have trained to be -- a champion. If you can Add 10 to 15 minutes to that sexy "could" split and set up the run. Ironman Power Calculator: How many watts will it take? If you've made the mistake of riding too slowly, you have 26 miles of running to fix that mistake. 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. It’s that time of year – race season! Power: If you're looking at someone with normalised power of 195 - so they're doing 190 average power across the course. You will notice that the bike weight is listed at a little over 22.5 pounds, but this is with a full Ironman race setup and many studies (as well as Best Bike Split) show aero trumps weight in all but extreme cases. In the Olympic distribution chart nearly 60% of his pedaling was in the range of 85 to 95 rpm. Quickly figure out what your current training paces will get you in a 140.6 race. Ironman Triathlon—3.8 kilometer (2.4 mile) swim / 180.2 km (112 mi) bike / 42.2 km (26.2 mi) run The Active Times Video Network Senior Care Facilities Get … Ryan Cooper is the Chief Scientist at TrainingPeaks and Co-founder of Best Bike Split. An average position triathlete would finish the bike in 5:15-5:20. He has worked and consulted with multiple World, Olympic, and IRONMAN champions, as well as teams including UnitedHealth Care, Dimension Data, Cannondale Drapac, Orica Scott, BMC, Trek, and Sky. That is slightly higher than for his Ironman race in which he pedaled for about half of the race at 80 to 90 rpm. (Sports Science) Aug 6th, 2015. His bike setup show that he races with a wide deep front and … Worked example (using Best Bike Split), looking at the Kona bike course which has significant amounts of climbing. Today, as founder and managing partner of WinSight he helps guide exceptional clients like Ironman, Brooks Shoes, Coke, Neilsen, AT&T Wireless and many more to greater success. In contrast, your "should" bike split is the bike that sets up the run. That's a 72-73kg rider. The difference between "could" and "should" is about 10 to 15 minutes. Ironman is an endurance trial, not a race. The Ironman bike split was 4:37 while the Olympic split was about 55 minutes. Sbr paces match up for the full Ironman race distances my pro Triathlon career, I ’ ve shared file. 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