I want to know if I can complete a full IRONMAN® in time
The only way to find out is to do it. Which we will. Sans the medal and recognition. Just for fun. For myself. And you probably save around R10k in entry fee alone (bar the travel and accommodation). Which is handy for a weekend away with the family. But before we get ahead of ourselves, first have a look and see ift this is realistic. Start from the top: you have 17 hours in total to complete the full IRONMAN®.
Full IRONMAN® time summary
- Swim 2hr 20mins
- Bike 8hr 10mins
- Run 6hr 30mins
- Total 17hrs
IRONMAN® Swim 2hr 20mins
Back in high school I swam 3kms in an hour before school at the gym for fun. Every morning. Pure bliss. I think it took 15 mins per 1km (40 laps of 25 meters) with a bit of a breather inbetween. So work on 1½ hours for the swim leg in total and they I may very well have 50 minutes in the bank to carry over to the next leg. This is a good start if you aim to complete a full IRONMAN® in time. Let’s go!
IRONMAN® Bike 8hr 10mins
Oh, I love cycling so this is also something that I am very much looking forward to. However, thinking in terms of AUDAX pace and no TT position you still have to keep moving briskly enough. To cover the 180kms in a range of 25kmh to 30kmh will give you a total time in the vicinity of 6hrs at 30kmh to 7.2hrs at 25kmh. which means you cans top and eat at the halfway mark. Or bank another 1hr to take into the ‘run’ (walk) leg. Now it looks even better to complete a full IRONMAN® in time.
IRONMAN® Run 6hr 30mins
Now this is one where I am not comfortable at all. No running please. I did the IRONMAN® 70.3 in DBN by just walking and there was ample time to finish. So by that token if I just double my time for the HALF then I will still finish the FULL one in time. And if you can get 2hrs in the bank from the swimming and the cycling it means you have 8½ hrs in which to walk the 42.2kms for the run leg. Ie about 5kmh. And that is certainly doable. Now it seems that I can complete a full IRONMAN® in time.
Conclusion
Can I do it? Let’s find out. After the rough calculation above I am certainly more at ease. Planning to do a full DIY IRONMAN® in May 2026 with Danie and others as on Fancy a full DIY IRONMAN® anyone? It will certainly be a lot of fun. Now for the route. Watch this space. We will happily share as we go along. And if you want to join we can send your bicycle down to CPT or Stellenbosch for the festivities. Just ask!
