Ironman is an endurance trial, not a race. How do these races play out in terms of tactics? 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. Worked example (using Best Bike Split), looking at the Kona bike course which has significant amounts of climbing. That's a 72-73kg rider. 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. The most successful Ironman athletes know exactly how to pace themselves and have the mental strength to execute their pacing strategy on race day. Power: If you're looking at someone with normalised power of 195 - so they're doing 190 average power across the course. Add 10 to 15 minutes to that sexy "could" split and set up the run. The Ironman bike split was 4:37 while the Olympic split was about 55 minutes. 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. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. 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 … In contrast, your "should" bike split is the bike that sets up the run. It’s that time of year – race season! His bike setup show that he races with a wide deep front and … When I set the 70.3 bike split record in 2009 (which still stands) I was not winning big races. The bike section is where pace judgement is most vital. The difference between "could" and "should" is about 10 to 15 minutes. (Sports Science) Aug 6th, 2015. 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. 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. Andrew: The bike split meant more because I won the race. His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. Ryan Cooper is the Chief Scientist at TrainingPeaks and Co-founder of Best Bike Split. Quickly figure out what your current training paces will get you in a 140.6 race. An average position triathlete would finish the bike in 5:15-5:20. 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