Zachfit 2008 and Beyond

Distance // Pace // Time

Swim 1.2 miles // 2:10/100meters // 42 min 

• T1 40 seconds

Bike 56 miles // 19 mph // 2 hours 56 minutes 

• T2 40 seconds

Run 13.1 miles // 8:30 minutes/mile // 1 hour 51 minutes

Total 5 hours 31 minutes and 10 seconds

Energy Expenditure

At a goal weight of 165 lbs,

• swim 524 kcal
• bike 2,634 kcal
• run 1,615 kcal

I plan to use this ballpark info to gauge my nutritional intake for training and ultimately on race day, August 12. My swim is based on the (2) 1/2 mile swims I have done so far. The bike pace of 19 mph, is definitely a goal pace and is really dependent upon elevation changes. The run estimate is likely too fast because it does not likely consider the full effects of 56 miles of biking, but I have some time to improve my numbers. I was looking at T times from last years race results and they are super slow, not sure why. As far as I know, T’s don’t differ much between sprint, Olympic and iron distances, so I went with 0:40 which is about average for me in a sprint.