Oceanside 2022 | IRONMAN 70.3 (2023)

Outside Series

Season 1 · Episode 1: The IRONMAN 70.3 broadcast season kicks off in beautiful southern California, the birthplace of the triathlon. The first race of the North American circuit, IRONMAN 70.3 Oceanside, features seaside racing at its finest. The pro men and women fields are stacked with the top names in the sport, including IRONMAN World Champion Jan Frodeno. Join us live as we bring you all the action from start to finish.

17 Episodes

Episode 1

The IRONMAN 70.3 broadcast season kicks off in beautiful southern California, the birthplace of the triathlon. The first race of the North American circuit, IRONMAN 70.3 Oceanside, features seaside racing at its finest. The pro men and women fields are stacked with the top names in the sport, including IRONMAN World Champion Jan Frodeno. Join us live as we bring you all the action from start to finish.

Episode 2

The IRONMAN 70.3 broadcast season kicks off in beautiful southern California, the birthplace of the triathlon. This first race of the North American circuit, IRONMAN 70.3 Oceanside, features seaside racing at its finest. Some of the top pro men and women's names were in this stacked field. And the field delivered. Recap all the race action to catch the tight pro men finish and a dominating pro-women performance.

(Video) Ironman 70.3 Oceanside 2022 Race Film

Episode 3

IRONMAN 70.3 North American Championship Chattanooga presented by McKee A Family Bakery. Chattanooga, known as the Scenic City, features Lookout Mountain, the Tennessee River, and endless exploration opportunities. This course brings a unique PR downriver 1.4-mile swim, epic rollers on the bike through the historic Chickamauga, and a run through downtown Chattanooga.

Episode 4

IRONMAN 70.3 North American Championship Chattanooga presented by McKee A Family Bakery. Chattanooga, known as the Scenic City, features Lookout Mountain, the Tennessee River, and endless exploration opportunities. This course brings a unique PR downriver 1.4-mile swim, epic rollers on the bike through the historic Chickamauga, and a run through downtown Chattanooga.

Episode 5

The top European pros battle it out in Germany's "land of 1,000 hills" for IRONMAN 70.3 Kraichgau, Powered by KraichgauEnergie. Watch the pro men's field take on this challenging course and each other between short-distance star Justus Nieschlag, former pro cyclist Ruben Zepuntke, and the youth of Frederic Funk. Then, catch the race within the race with dominating pro-female performances from 16x IRONMAN 70.3 winner, 3x IRONMAN winner Laura Philipp and the 2022 IRONMAN African Championship winner Daniela Bleymehl. Enjoy all the action.

Episode 6

The top European pros battle it out in Germany's "land of 1,000 hills" for IRONMAN 70.3 Kraichgau, Powered by KraichgauEnergie. Watch the pro men's field take on this challenging course and each other between short-distance star Justus Nieschlag, former pro cyclist Ruben Zepuntke, and the youth of Frederic Funk. Then, catch the race within the race with dominating pro-female performances from 16x IRONMAN 70.3 winner, 3x IRONMAN winner Laura Philipp and the 2022 IRONMAN African Championship winner Daniela Bleymehl. Enjoy all the action.

(Video) Ironman 70.3 Oceanside - Race Film - Pro Men & Women

Episode 7

IRONMAN 70.3 Les Sables d’Olonne will provide athletes a tough test and a stunning array of landscapes. Les Sables d’Olonne is a seaside town on the western French coast showcasing picturesque beaches and jagged coastlines, pine forests, and wetlands. The strong French contingent is looking to secure the top podium spot featuring Arnaud Guilloux, Yvan Jarrige, Charlene Clavel, and Alexia Bailly. Tune in to see if the rest of the field is up to the challenge.

Episode 8

IRONMAN 70.3 Les Sables d’Olonne will provide athletes a tough test and a stunning array of landscapes. Les Sables d’Olonne is a seaside town on the western French coast showcasing picturesque beaches and jagged coastlines, pine forests, and wetlands. The strong French contingent is looking to secure the top podium spot featuring Arnaud Guilloux, Yvan Jarrige, Charlene Clavel, and Alexia Bailly. Tune in to see if the rest of the field is up to the challenge.

Episode 9

Boulder caters to all outdoor enthusiasts and not only provides epic trails and outdoor activities but also is a wildly popular home base and vacation destination for world-class triathletes. The city's health-conscious culture, near-perfect weather, and breathtaking natural environment make it a favorite on the IRONMAN circuit.

Episode 10

IRONMAN 70.3 Boulder celebrated its 20th Anniversary by delivering a race for the ages! Athletes were pushed to their limits from the opening canon until they crossed the finish line. Matthew Sharpe and Lauren Brandon grabbed early leads with solid swims. An epic back-and-forth race ensued as multiple lead changes occurred throughout the bike and run courses. Matthew Sharpe, Ben Hoffman, Justin Metzler, Kennett Peterson, and Marty Andrie are all contented for the Pro Male podium. Lauren Brandon, Holly Lawrence, Rach McBride, Hannah Wells, and Lesley Smith battled for the top Pro Female spot. Follow the exhilaration and disappointment. Watch IRONMAN 70.3 Boulder to see who came out on top!

(Video) IRONMAN OCEANSIDE 70.3 – Race Weekend 2022

Episode 11

IRONMAN 70.3 Zell am See-Kaprun delivered majestic scenery and an amazing race. The strong pro male field featured Kienle, Funk, Dreitz, and defending champion Stratmann, along with local favorite Hollaus, and newcomers Männer and Butters. The athleticism of the pro female field was on full display with Clarke, Krüger, Visser, Pallant-Browne, and Addie to name a few. Catch all the action of this back-and-forth contest showcasing multiple lead changes and a sprint to the finish line. Don’t miss a second!

Episode 12

IRONMAN 70.3 Zell am See-Kaprun delivered majestic scenery and an amazing race. The strong pro-male field featured Kienle, Funk, Dreitz, and defending champion Stratmann, along with local favorite Hollaus, and newcomers Männer and Butters. The athleticism of the pro-female field was on full display with Clarke, Krüger, Visser, Pallant-Browne, and Addie to name a few. Catch all the action of this back-and-forth contest showcasing multiple lead changes and a sprint to the finish line. Don’t miss a second!

Episode 13

IRONMAN 70.3 Augusta lived up to its reputation as one of America’s fastest races. The tone was set early during the down-river swim and then continued on the bike and run courses. Jason West, Trevor Foley, Justin Metzler, and Filipe Azevedo put on an impressive display of speed and endurance. Grace Alexander, Dede Griesbauer, Lottie Lucas, and Sarah Bishop challenged each other all day. Both the pro male and pro female races had close finishes decided on the run. Catch all the action from a tremendous day of racing.

(Video) Oceanside 70.3 Recap

Episode 14

IRONMAN 70.3 Waco, located in beautiful central Texas, is built for speed. The tone is set with a quick down-river swim. After reaching the top of a gradual climb on the bike course, athletes will come in transition at fast speeds. The professional fields, made up of Rach McBride, Melanie McQuaid, Julie Iemmolo, Justin Metzler, Trevor Foley, Andy Potts, will put on a great show. Look for the race to come down to the wire as athletes race long the Brazos River.

Episode 15

IRONMAN 70.3 Waco delivered an action-packed race. The pros had to battle each other and some tough weather conditions to grab their podium spots. A tough bike course and weather took a toll on the athletes. The pro men’s and women’s races came down to tremendous runs and who wanted it more. Julie Iemmolo, Sarah Bishop, Justin Metzler, Trevor Foley each gave it their all. Watch this encore presentation to see who comes out on top.

Episode 16

Watch as the top professional triathletes battle it out in the Land of Endurance at the Intermountain Healthcare IRONMAN 70.3 World Championship presented by Utah Sports Commission and for the right to be called IRONMAN 70.3 World Champion. St. George is hosting its third World Championship in 13 months. Will Lucy Charles-Barclay and Gustav Iden defend their titles? Gustav recently added IRONMAN World Champion to his resume. Sam Long, Magnus Ditlev, Taylor Knibb, Kat Matthews all look to take the top podium spot

Episode 17

Watch as the top professional triathletes battle it out in the Land of Endurance at the Intermountain Healthcare IRONMAN 70.3 World Championship presented by Utah Sports Commission and for the right to be called IRONMAN 70.3 World Champion. St. George is hosting its third World Championship in 13 months. Will Lucy Charles-Barclay and Gustav Iden defend their titles? Gustav recently added IRONMAN World Champion to his resume. Sam Long, Magnus Ditlev, Taylor Knibb, Kat Matthews all look to take the top podium spot.

(Video) 2nd in the World || 70.3 St. George World Championship 2022

FAQs

What is a good time to finish a 70.3 Ironman? ›

What's a good 70.3 triathlon time? After crunching the numbers, the average Ironman 70.3 finish time is 5:51 for men and 6:18 for women. If we start to consider variations between races (some 70.3 courses are considered “easier” than others), then we see male average times vary from 5:03 through to 7:15.

Who won Ironman 70.3 Oceanside? ›

Photos: Ben Kanute, Daniela Ryf Win Ironman 70.3 Oceanside.

What is a good beginner 70.3 time? ›

Across all amateur athletes, the average Half Ironman time is 5:51:25 for Men, and 6:18:13 for Women. Broken down by discipline, on the Men's side this works out to a swim time of 38:51, a bike time of 2:54:38, and a run time of 2:04:16.

What is the average time for a Half Ironman? ›

A Half Ironman is just over double the distance of an Olympic distance triathlon and includes a 1900m swim, a 90km bike, and a 21.1km run to end with. The finishing average time for a Half Ironman is 6 hours and 4 minutes.

Is Ironman 70.3 harder than a marathon? ›

It's tough to say, but in general, in an IRONMAN 70.3 you might run 30 to 60 seconds per mile slower than your half marathon pace, and in an IRONMAN race it could be 1 to 3 minutes per mile slower than your best marathon pace. But even though it's slower, the feeling coming across the finish line is like no other!

What should I eat the day before a 70.3 race? ›

The day before a race is not the time to try new foods or eat something random. Ensure your carbohydrate fuel tank is full by including carbohydrate rich foods such as bread, rice, pasta, noodles, crackers, fruit, milk, yoghurt in your main meals and snacks.

What is the hardest Ironman race? ›

The toughest Ironman-distance triathlons ever
  • Patagonman, Chile. ...
  • Challenge Wanaka, New Zealand. ...
  • Stone Brixia Man, Italy. ...
  • Embrunman, France. ...
  • Ironman Wales, Pembrokeshire. ...
  • Ironman Lanzarote, Canary Islands. ...
  • Blacklake, Montenegro. ...
  • Norseman Xtreme, Norway.

Is a 7 hour Half Ironman good? ›

For top age-groupers, good times on moderately difficult courses can range between 5-6 hours. But for busy athletes who have minimal time training, you can expect 6-7+ hour average finisher times for 70.3 triathlons.

What is the best Half Ironman for beginners? ›

Among the most popular Ironmans for beginners in the U.S. are Ironman 70.3 Oceanside in April, Rev3 Williamsburg in July, Ironman 70.3 Atlantic City in September, and Clash Daytona in December.

What should I eat the night before a 70.3 Ironman? ›

Whatever you eat, aim to consume some carbohydrates, some lean protein, not too much fat, and something that you know will not cause you to wake up feeling queasy or full of regret. Don't try anything new.

How much harder is a full Ironman than a half? ›

Distances, Times and Hours per Week

As the chart shows, moving from an Olympic to half Ironman in terms of the swim is less than a 30% increase in distance. However, the bike and the run distances increase by more than double. Then by definition the full Ironman is twice the half Ironman distance.

Can you train for a 70.3 in 12 weeks? ›

This beginner Half Ironman training program is designed to have you ready for a 70.3 Half Ironman in 12 weeks. During this program you will have three to four exposures in each sport each week. The program runs on a four week cycle (three weeks building/training load, one week recovery/adaptation).

Can a beginner do a Half Ironman? ›

If you're starting from zero endurance training, then plan for at least 6 months to train for a half Ironman. If you've been consistently doing some kind of endurance training 4-5 times a week for 2 months or more, then you might be able to train for 3 months to complete your half Ironman.

Is a 70.3 Ironman hard? ›

For those not in the know, a 70.3 is a half Ironman-distance triathlon, consisting of a 1900m swim, 90km bike ride and half marathon to finish. It's a serious feat of endurance, and a big commitment, requiring months of training and preparation.

What is a respectable Ironman time? ›

Since the Ironman is a grueling race, anything under the 17 hour cut off mark is an achievement. For those in the age group of 30-35, 13 hours for men and 14 hours for women are satisfactory. The same applies to the Ironman 70.3 series. For the age group of 35-39, a good time is six hours for men and seven for women.

Can an average person do an Ironman? ›

Anyone can do an IRONMAN if they want to. If you are considering it, then there is no doubt that you can do it too… with a bit of self-belief and hard work, you can achieve anything. However, you need to give yourself the best chances of success.

What is the fastest Ironman 70.3 course? ›

Fastest Ironman 70.3 courses:
  • Ironman 70.3 Luxembourg – Avg. Finish Time: 5:27:23.
  • Ironman 70.3 Sunshine Coast – Avg. Finish Time: 5:29:07.
  • Ironman 70.3 Maceió – Avg. Finish Time: 5:30:22.
  • Ironman 70.3 Punta del Este – Avg. Finish Time: 5:30:57.
  • Ironman 70.3 European Championship Elsinore – Avg. Finish Time: 5:31:33.
28 Dec 2021

What is the easiest IRONMAN race? ›

The Midnight Man. With a warm lake swim combining with flat bike and run courses, the Midnight Man, on paper, is the ideal beginner iron-distance course.

Should you drink coffee before triathlon? ›

When to Consume. To make the most of its performance-enhancing effects, drinking coffee about 1 hour before a training session or race is ideal for most triathletes.

What should I drink during half Ironman? ›

Key Points:
  • Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. ...
  • Properly formulated sports drinks, energy gels, sports chews, and low-fat and fiber sports bars are effective fuel sources.
14 Feb 2022

Is pizza good before triathlon? ›

"Pizza can be great for carb-loading because of its doughy base," says Currell. This alone makes it a good meal choice the night before a big race. Many elite triathletes eat pizza before overseas races, particularly if they are a little unsure about the local food.

What is worse than an Ironman? ›

ICON Livigno Xtreme Triathlon, Italy

The bike course (195km - 15 more than a full Ironman) includes 5,000m of elevation gain, while the final run of the race lives up to the race name, with 42.2 km and 3,000m of vertical gain.

Is triathlon losing popularity? ›

The participation in triathlons among U.S. Americans declined steadily between the mid-2010s and 2021, reaching less than 3.1 million. At its peak, the U.S. participation in triathlons surpassed 4.2 million people.

What percentage of the population has finished an Ironman? ›

Less than 1% of the population completes an Ironman in their life time. You can still cross the finish line, but if you are over the time limit you are not considered a finisher.

How much should I eat during a Half Ironman? ›

Example Nutrition Plans for Ironman and 70.3 Racing

Aim to take in 250-350+ calories per hour.

How many calories do you burn in a Half Ironman? ›

Swim: 15cal/min x 90min swim = 1,350 calories. Bike: 16cal/min x 6 hour bike = 5,760. Run: 14cal/min x 4.5 hour run = 3,780. Total: 10,890 calories.

What should I eat the morning of a Half Ironman? ›

Three hours prior to the gun start, consume 400-600 calories (depending on your size) of carbohydrate-rich foods that are easily digested like applesauce, rice cakes, oatmeal (keep it low in fiber), pita bread, cereal (again, low in fiber) or white rice.

How do you pace a 70.3 bike? ›

IRONMAN 70.3 Bike Pace

If you don't have a power meter, just use heart rate and RPE instead. Aim to ride at a consistent power output with the difference between your average power and normalized power being as close to zero as possible. In other words, no spikes in power for hills or sprints.

When should Ironman 70.3 be tapered? ›

IRONMAN 70.3: For an important IRONMAN 70.3 race late in the season, I generally prescribe a 17-day taper. The last long run should occur at the 16 to 17-day mark prior to the race. The last long bike should be done 10 to 11 days out.

How much water should you drink during a Half Ironman? ›

Key Points: Drink early and often right out of T1 and consume 20-32+oz (600-960ml) per hour depending on heat, humidity, individual sweat rate, intensity, etc.

Should I rest the day before a triathlon? ›

A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.

What should you not do before a triathlon? ›

What Not to Do Before Your Triathlon Race
  • Don't Try Anything New.
  • Don't Go to A Race With No Plan.
  • Don't Train Too Much.
  • Don't Think You Can Race Well Without Warming Up.
  • Don't Quit.
30 Apr 2014

What is the hardest leg of an Ironman? ›

In "Iron Man" triathlons, the swimming portion can be as long as 3.9 kilometers, followed by up to a 180-kilometer bike ride and a 42.2-kilometer run (the same distance as a marathon). Despite being the first leg and covering the shortest distance in any triathlon, swimming has proved to be the most deadly.

How many hours a day should you train for an Ironman? ›

A typical Ironman training program would suggest ~20 hours of swimming, biking and running per week. That's roughly 2 – 3 hours of training every day.

Can I train for a Half Ironman in 16 weeks? ›

This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. It is written using Zones via heart rate based on percentage of your threshold heart rate. Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run.

What does an Ironman do to your body? ›

Among the greatest physiological challenges encountered in an Ironman are core body temperature regulation, dehydration, energy depletion, muscle damage, nutrient absorption, and brain fatigue.

How many hours do triathletes sleep? ›

For athletes, who especially require the restorative properties of sleep, the minimum jumps to nine hours of sleep per night. If such a long snooze simply isn't possible in your jam-packed schedule, at least shoot for more sleep than what you're currently getting.

Do you eat during an Ironman? ›

As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.

What is the fastest Ironman 70.3 time? ›

Marten Van Riel currently has the fastest 70.3 time ever recorded, a 3:26:06 in Dubai 2022. To put his performance into perspective, here are his splits: 22:49 swim (1:12 min/100m) 1:53:28 bike (29.6 mph or 47.6 km/h)

Which is the hardest Ironman course? ›

  • CHALLENGE WANAKA TOUGH STATS. Swim type: Choppy lake. ...
  • STONE BRIXIA MAN TOUGH STATS. Swim type: Lake. ...
  • EMBRUNMAN TOUGH STATS. Swim type: Lake. ...
  • IRONMAN WALES TOUGH STATS. Swim type: Sea. ...
  • IRONMAN LANZAROTE TOUGH STATS. Swim type: Sea. ...
  • BLACKLAKE TOUGH STATS. Swim type: Lake. ...
  • NORSEMAN TOUGH STATS. ...
  • SWISSMAN TOUGH STATS.

What percentage of the population has completed an Ironman? ›

Statistics show that 0.5 percent of the U.S. population have completed a marathon and only 0.01 percent of the population has completed an Ironman competition. Training for an Ironman triathlon also takes planning, discipline and commitment.

What is the easiest Ironman to do? ›

Here we pick our top top 6 events to ease you into world of Ironman. The run is flat, with just 90m of elevation gain over the 42.2km duration.
...
  • The Midnight Man. Dartford, Kent, England. ...
  • Challenge Roth. Roth, Germany. ...
  • Ironman UK. ...
  • Ironman Copenhagen. ...
  • Ironman Austria. ...
  • The Outlaw.
12 Jul 2021

Can you train for a Half Ironman in 12 weeks? ›

This beginner Half Ironman training program is designed to have you ready for a 70.3 Half Ironman in 12 weeks. During this program you will have three to four exposures in each sport each week. The program runs on a four week cycle (three weeks building/training load, one week recovery/adaptation).

How many hours a week should I train for a Half Ironman? ›

How many hours a week should I train for a half Ironman? A typical half Ironman training plan for a beginner will range from 4-5 hours per week at the start of the plan to 8-9 hours per week toward the end of the plan. An intermediate or advanced plan may include up to 15-20 hours per week during big weeks.

What is the slowest Ironman time? ›

Slowest Ironman courses:

Finish Time: 13:55:03. Ironman Gurye Korea – Avg. Finish Time: 13:48:12.

Is 9 hours a good Ironman time? ›

For men between 25 and 44 years old, a ~sub-9:30 is typically required. And with growing frequency, a sub-9 performance is needed. On the women's side, the most competitive age groups require a performance in the low- to mid-ten hour range. It has never been tougher to qualify for Kona.

Videos

1. Ironman Oceanside 70.3 | Everything You Need To Know
(Global Triathlon Network)
2. 70.3 OCEANSIDE WIN - That Triathlon Life
(That Triathlon Life)
3. Lionel Sanders/Rudy Von Berg INCREDIBLE sprint finish for 2nd - 2022 IRONMAN 70.3 Oceanside
(IRONMAN Triathlon)
4. A Fighting Chance: 2022 IRONMAN 70.3 Oceanside Ep. 1
(IRONMAN Triathlon)
5. Ironman 70.3 Oceanside 2022 Triathlon Highlights / Motivational / Inspirational
(Matthew Mateos)
6. Every step of this run was hell 😅 Throwback to IRONMAN 70.3 Oceanside.
(Brownlee Fitness)
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