Ironman timing/pacing question.
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Moderators: k9car363, alicefoeller | Reply |
2015-02-27 12:38 AM |
35 | Subject: Ironman timing/pacing question. So is there a way to estimate your ironman finish from your HIM time? According to the Boulder IM site, if you finish after 17 hrs you are considered a DNF (Do you not get to hear, "You are an Ironman"?) I am concerned to make the cut off times as i'm not super fast, and I don't want to be pulled off the course. I figure i need to double my time and add a few hours.. I do lots of mountain training in Colorado and will do the bike course several times before the race but I am concerned to make it under the cut offs and 17 hr mark! I've only done the one HIM and multiple Olympic and sprints, all last summer. The swim was WITHOUT a wetsuit and like 63F. The cycle was rolling hills and windy. The run was pretty flat with few small hills. (for Colorado perspective) Finish Time 06:31:44 Swim 00:47:41 T1 00:03:37 Cycle 03:17:47 T2 00:02:18 Run 02:20:19 |
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2015-02-27 6:53 AM in reply to: marathongirl21 |
Champion 7547 Albuquerque, New Mexico | Subject: RE: Ironman timing/pacing question. General rule of thumb is 2X your HIM time plus 1 hour. This assumes you've properly trained for both races, so your IM could be substantially faster or slower. Looking at your HIM splits, if you train smart and avoid injury, you'll be well under the cutoffs. You swim 0:47 for a HIM (2:14/100 pace) and you have 2:20 to complete the IM swim (3:20/100 pace). Bike cutoff is usually 5:30PM (10:30 after the start of the swim). Allowing a very generous 2:00 for the swim and T1, you'd have to ride a 8:30 bike split. Based on your HIM split, you'll probably ride a 6:30--7:00 split. If you eek under the bike cutoff, you'll have 6:30 for T2 and the marathon. I'd expect you to come in well under each cutoff and finish in 13-15 hours. |
2015-02-27 7:00 AM in reply to: marathongirl21 |
Extreme Veteran 1986 Cypress, TX | Subject: RE: Ironman timing/pacing question. A possible ballpark number would be double your HIM time plus one hour for a similar course in similar conditions. So that would put you around 14 hours for a similar course with similar conditions. Obviously a million different factors that could change that. I don't see anything in your HIM times that screams "I can't make the cutoffs!" You have 2:20 to finish the swim and your bike and run times are probably above average for a female. |
2015-02-27 10:32 AM in reply to: GMAN 19030 |
Master 2500 Crab Cake City | Subject: RE: Ironman timing/pacing question. As others have stated you will be fine. Train properly and consistently and avoid injury you will have nothing to worry about. Your times are just fine to finish under the cutoff. Like others have said, 2x HIM plus 1 hr is pretty accurate for most. My HIM time was 7:14 (horrible run) and my IM time was 15:45 (HILLY Course) Good luck and dont worry. Race your race and you will be fine. |
2015-02-27 1:00 PM in reply to: marathongirl21 |
Subject: RE: Ironman timing/pacing question. Agree with others. If you simply put in the training and don't do anything crazy that gets you injured...you should be fine. 17 hours is a LONG time. You honestly just need to keep making forward progress to beat all the cutoffs. Showing up to the starting line injured is usually the most common reason for a DNF in Ironman. Other than that, as long as you don't bomb your nutrition or pacing...you just keep moving forward all day...and maybe night. |
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