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20 sie 2023 · To achieve a sub-5-hour finish in an Ironman 70.3 race, here are the approximate paces you would need to maintain for each discipline: Swim (1.2 miles / 1.9 km): Aim for a swim pace of...
Consistency, purposeful training, optimal nutrition for...more. In the fourth episode of Pursuit of the Podium, I delve into five key elements that propelled me to break the sub-5-hour...
Sundried triathlete ambassador Amy Kilpin shares with us how she reduced her Ironman 70.3 time from 8 hours to sub 5 hours and how you can do it too.
16 cze 2021 · This training plan is designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance, whether that’s sub-5 hour, sub-6 hour, or something else. If time is no object and you have trained as much as 18 to 20 hours a week in the past, then choose this training plan.
Des Moines is where athletes go to truly catch it all in their IRONMAN 70.3 race experience. Race day starts with a 1.2-mile urban swim in Gray's Lake with downtown Des Moines acting as your background. Athletes will push their limits on this 56-mile ride featuring rolling hills and city views.
The best way to get noticeably faster is to focus on bike and run. They are disproportionately longer. That said in order to go sub 5 hours you need to be well inside 40 minutes unless you are an Uber biker or can run a 1:30 half off the bike. My half marathon PB is 1:42:50.
I’ve done one 70.3 before about a year and a half ago and my times were: 31:36 for the swim, 2:51 for the bike, and 2:21 for the run (I was running upper 1:30’s for 13.1 in training at the time, but got bad cramps during the race about 4 miles in - probably from poor nutrition and fighting a strong headwind on the 2nd half of the bike).
