The staff at TrainingPeaks includes passionate athletes, coaches, and data enthusiasts. The secondary benefit of getting your pacing right is that it gives your body a fighting chance to process all the gels, bars and energy drinks that you consume during the event. Don’t sprint like Usain Bolt and build up lots of lactic acid in your legs. Take your fastest training pace for a 100, and then add 5 secs per 100 to get your IRONMAN 70.3 swim race pace. Training. If you are a beginner or someone who struggles to run to your ability off the bike FOLLOW THE PLAN STRICTLY! I've got nothing much to say, and have a readership of about 3 people (including Hannah and my Mom - who probably just reads up to check up on me), so here's a … This pacing has worked very well in the past and is what I did to get to Kona, last year. “ Virtually all of the runs in this program should be on tired legs,” says Shepley. What does a good Half Ironman bike look like Published by Graeme on September 19, 2012 September 19, 2012. - after... read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. by Nadia Sullivan, June 2016. This year, the Boulder Half Ironman course was changed to 1 lap of the full course. “ Virtually all of the runs in this program should be on tired legs,” says Shepley. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Beats Below Maximum Heart Rate: 20 to 40 beats. Get your Ironman marathon pacing right to stave off muscle damage and fatigue Getting your Ironman run pacing strategy right is key to finishing strong If you’ve ever done an Ironman or any long-distance triathlon, you’ll know how hard the marathon run feels. In my opinion, this is a suboptimal solution. A half Ironman distance, known as an Ironman 70.3, is 70.3 (26.25km) total miles. Simple to understand but comprehensive in execution. Either way, you’ll still be tired by the time you hit T2. We want to help you reach your goals so ask your question and if selected, we’ll have a top level coach answer your question. More experienced athletes who have a strong track record of running well off the bike can sometimes get away with “painting outside the lines.” That’s a privilege to be earned! Web links also very helpful for the old amateur. My program is amazing and I am improving all the time. It's swim + bike fitness plus swim+bike pacing + on bike nutrition. More experienced athletes who have a strong track record of running well off the bike can sometimes get away with “painting outside the lines.” That’s a privilege to be earned! Help us help you! A 70.3 race typically covers 1.9K of open water swimming, which is only 400m longer than a standard Olympic triathlon. Again, ideally you’re doing these on an interval that provides 10 seconds rest, so if your threshold pace is 1:15/100, you’re leaving on the 1:25 interval. This is a five or six hour race and you should not be out of breath. I am feeling great. The training plan gives me a more balanced life and no niggles !!! I had a great race,... read moreThank you Phil! A half ironman is a relatively long race. The percent of power threshold that someone should plan on pacing the bike leg of any long-distance race is different based mainly on experience. I can highly recommend Phils training plans . Half Ironman Pacing Chart - TGB Training. The Half Ironman consisted of the usual 1900 metres swim, 90km bike and 21.1 km run. This should give you enough gears to maintain a nice steady power output without spikes, on all but the hilliest routes. When doing an Ironman, your power target will be lower as you already spent energy during the swim and ride. Phil is my first port of call for a plan and the person I would recommend first to others. So thanks Phil , I'm looking forward to my next race ! As a rough guide, your half-Ironman pace would likely be around 5–8 seconds per 100 slower than your 400 time for beginner to intermediate level athletes. Here are 6 keys for pacing your Half Ironman. I've used a number of different plans... Hi Phil, Just wanted to say great job on your training plan. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete I have been on a training plan for the last year with exceptional results , I’m not new to the sport 16 years and now in the masters category. Power: 68-70% of FTP January 9, 2014 David Bowden Leave a comment. Remember, training is only HALF of the equation to having a successful Ironman or Ironman … If you have done the optimal training to put together your best possible finishing time and you finish in the front of the pack or are an elite triathlete in most … I have gradually improved technique and fitness for sure, but I have also learned a lot and that is an important part of the journey for me. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Pacing strategies during the swim, cycle and run disciplines of sprint, Olympic and half-Ironman triathlons. At 64 im racing as I did in my 40’s . Loving the program. In the same respect I avoid easing up on the downhills. This was the third plan that I have purchased from Phil. Wu SS(1), Peiffer JJ, Brisswalter J, Nosaka K, Lau WY, Abbiss CR. If it’s a hilly route, you might benefit from a compact chainring and a rear cassette with a 30 or 32 tooth chainring. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. Will look into a longer plan for next year. I have completed four races with three wins and one 2nd! For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete The first is a long brick workout at an easy pace. Triathlon is an endurance sport, so it requires an element of pacing. As well as getting your pacing right, you need to think carefully about nutrition. Each one has been excellent in terms of... read moreThis was the third plan that I have purchased from Phil. For instance if you are able to swim the 2.4 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. less - 1 year ago, Feeling confident after following your Ironman 140.6 advanced plan Definitely 5 stars for your plans. The training plan gives me a more balanced life and no niggles !!! You still need to be, No coach support, personalized intensity zones or tracking software. No bigger compliment! Sensible pacing will make a massive difference to your IRONMAN race-day performance. Description. Chris Carmichael is the Founder and Head Coach of CTS, the Official Coaching and Camps Partner of Ironman. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. It's swim + bike fitness plus swim+bike pacing + on bike nutrition. One of the cool things about being a coach is getting data back from athletes and seeing that they have followed instructions perfectly and had great races. Pacing the Bike for the Boulder Half Ironman Age Group Athlete. All you've done for 9 months is build a vehicle. 77 to 80% of your threshold power output (FTP). That means athletes will get a chance to experience the rolling climb up Nelson Road that the 140.6 athletes love so much! Realistically you should be aiming for an intensity that’s similar or slower than your full-marathon pace. 70.3 as Ironman Race Rehearsal. The Half Ironman consisted of the usual 1900 metres swim, 90km bike and 21.1 km run. 89% of CP for the marathon distance). Join our community below! The variability index (VI) for this ride is less than 1.01. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. The most common reason athletes give me for wanting to complete an Ironman 70.3 is to do the event as a race rehearsal for the Ironman. ... is identical to the return leg showing how our perception can mislead us in our pacing and a pacing strategy bassed of even effort will always result in a drop off in power. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. Dec 19, 2014 - By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. By Nadia Sullivan on May 31, 2015 Triathlon. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! It can be just long enough where PACING has to be taken into consideration, but not so long like an ironman distance where more can wrong and nutrition has to be as close to perfect as possible. Simple to understand but comprehensive in execution. This was the third plan that I have purchased from Phil. If you can After a few minutes you should be able to ease back down to 6 out of 10 intensity and maintain that right through to the end of the swim. - I'm in top form and looking forward to my A race of IM Vichy later this year! For my Half-Ironman distance athletes I like to see them be between 80-85% of their threshold, and for Full distance 68-78% of threshold with beginners being around the lower end of the range. Very happy! Aim for 8 out of 10 intensity initially and use the first 300 metres of the swim to find your place in the group and hopefully get in the draft-zone of similar-level (or slightly faster) swimmers. One of the cool things about being a coach is getting data back from athletes and seeing that they have followed instructions perfectly and had great races. This race takes place in Gilford, NH on beautiful Lake Winnepesaukee. Ironman Austria 2007. So don’t expect to run fast like it’s an individual half marathon. I enjoyed and benefited from how specific they are regarding zones and not just “5hours zone 2” as I’ve seen on other plans before. Lastly, I have my athletes do 2 training rides of race distance using their projected target % of threshold to test it out with race day gear and nutrition, so changes can be made if need be. Half ironman racing also requires plans for effective fueling, hydrating, and pacing. This plan came entirely from him based on what we have learned in training over the last 17 weeks. Pacing strategies during the swim, cycle and run disciplines of sprint, Olympic and half-Ironman triathlons. 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. I have been on a training plan for the last year with exceptional results , I’m not new to the sport 16 years and now in the masters category. Last week we talked nutrition, and this week it’s pacing. Especially the longer bike sessions. Swim predictor set. Power: 70-72% of FTP; Heart Rate: 78-80% of your threshold bike heart rate; Feel: 3.5 to 4 out of 10; Bike Pacing: 13 to 14-hour IRONMAN athletes. Ok, maybe this isn’t IRONMAN specific pacing, but this is a great one for developing confidence and mental toughness, as well as pushing your threshold up a little higher. Unsubscribe at any time. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. Problems with pacing and psychology for ironman test Mark Daly, 35, is BBC Scotland's Investigation Correspondent, and for the second year, he is undertaking the ultimate multi-sport event: an Ironman distance triathlon. A simple test is to go to the pool, get warmed up and perform a max effort 400 time trial (with fairly even pacing). The principles in this Ironman nutrition blog will help you. Although it’s an excellent predictor of race day time, the 4×500 yard set is not easy! By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. These events are sometimes called Half Ironman or Half Triathlon. With its 1.9km swim, 90km bike and 21.1km run it’s an event that can take anything from four hours, right through to eight. The net is that a 56 mile ride at Ironman® pace isn’t really long enough for pacing and nutrition mistakes to express themselves. Ironman racing is about how you DRIVE that vehicle, it is NOT about the vehicle. No bigger compliment! My program is amazing and I am improving all the time. The second is a race-pace brick workout. Next, get a baseline measurement of your fitness and pacing. With its 1.9km swim, 90km bike and 21.1km run it’s an event that can take anything from four hours, right through to eight. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. A 70.3 race typically covers 1.9K of open water swimming, which is only 400m longer than a standard Olympic triathlon. Nick White is a Premier Coach for Carmichael Training Systems, Inc. (CTS). The second is a race-pace brick workout. Yet probably 90% of these Ironman® triathletes race one, two, three or more half Ironman® events enroute to their full Ironman® distance event. My program is amazing and I am improving all the time. Pacing yourself for a half Ironman is challenging, but using the sets below, you can get a realistic view of your fitness level, and pace yourself accordingly on race day. Preview your flexible training plan from 4-48 weeks now! 2. Phil is my first port of call for a plan and the person I would recommend first to others. Ironman Austria 2007. Thoughts on Pacing Your First 1/2 Ironman. Ironman Cycling Pacing Strategies In this video I share we talk about how to proper pace your next ironman or half ironman cycling leg. Will look into a longer plan for next year. Here are 6 keys for pacing your Half Ironman. 83 to 84% of your threshold power output (FTP). Before you begin training for a half-Ironman (70.3), take note of the swim distance. less - 1 year ago, Thank you Phil! I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Phil is my first port of call for a plan and the person I would recommend first to others. If you treat it like it’s an Olympic distance triathlon you’ll pay a hefty price later in the day. It’s clear I struggled to sustain the power on the second lap and notably there’s a significant drop in the last half hour. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . Plus, if you are planning to do an Ironman in the future, it’s great practice (you MUST keep fueling on the run in Ironman) SEE RELATED POST: 6 Keys For Pacing Your 70.3 Race. That will allow you to get an adjusted CP value that you can then use for your race (i.e. Half-Ironman Race Plan for First Timer Below is the race plan for a triathlete I coach who is doing his first half-Ironman this weekend at Timberman. Feeling confident after following your Ironman 140.6 advanced plan. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. 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