Happy New Year!
So 2015 has finally hit… which roughly speaking means that I have only 162 days to go until i take the next step in my triathlon adventure and undertake the Staffordshire Half Ironman…!
Being realistic & in order that I may set my sights on completing this, I need to set myself some goals / a target time for completion.
Right – so first of all – what is a Half Ironman?
For those of you that are unfamiliar, a Half Ironman, or 70.3 as it is often called, is exactly that –
70.3miles / or 113 km
- a 1.2 mile / 1.9km swim
- a 56 mile / 90km bike ride
- and a 13.1 mile / 21.1km run
So, now you know the distances – how long will this take me?
In real terms, estimating a time for a Half Ironman is slightly tricky.
If a car travels at 60mph for 1 hour, it will cover 60miles in 1 hour, 120miles in 2hours and so on and so forth.
Herein lies the problem. I am not a car.
In my previous post I mentioned that a triathlon is just about scaling. Well, in truth it is. However, it is not quite as simple as that. I need to be realistic – I can’t just scale a 750m swim up to a 1.9km swim as I am not likely to swim at the same pace for the full distance – similarly for the cycle and run.
So, setting a goal is not simple. Firstly it has to be realistic and achievable.
The following website has a great little article on Half Ironman and goes some way as to answering the question “How long does it take to compete a Half Ironman?”
In order to set a goal I need to look at my data – ie. my previous performances in each discipline.
First off, swimming is not my strongest discipline – however, one thing can be said, I am pretty consistent.
- Swim / 750m – 27m:17s / 22m:01s / 17m:15s / 17m:09s / 17m:19s
Now, mathematically, if I was to aim for a 750m swim pace of 17mins, my 1.9km time would be around 44mins.
Realistically though, a good overall Half Ironman time is not going to come from the swim – on the contrary, a swim 2 minutes faster could cause a cycle or run 20mins slower – I’ve seen it happen on the TV!
What I want to do is complete the swim in a time that sets me up for the final 2 legs of the day.
With that in mind, I am going to slow my pace down by 10% on the swim and aim for 48mins for the 1.9km, and use the swim as a warm-up for the rest of the race.
- Cycle 47m:34s (21.2k) / 44m:29 (22.5km) / 41m:32s (21km) / 43m:26s (20km)
Applying the similar logic to the cycle, it is my intention to maintain an average speed of 28km per hour for the full distance, which will mean I will complete the course in approximately 3hours:20mins.
Having completed a few runs in 2014 of a similar distance, I am confident that I can complete the half marathon in 2 hours.
- Swim – 48m for the 1.2 mile / 1.9km swim
- Cycle – 3h:20m for the 56 mile / 90km bike ride
- Run – 2h for the 13.1 mile / 21.1km run
Total time = 6h:8mins … Plus transitions!
Now referring back to the link from earlier – this seems pretty fair!
So – my target goal is sub 6hr 20mins inclusive of transitions.
So that’s it. In 161* days I am going to complete the Staffordshire Half Ironman sub 6hr 20 mins!
*yes …it’s now past midnight, and I am now 1 day closer…. best get the turbo setup …. that’s something for tomorrow methinks….!