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. At 64 im racing as I did in my 40’s . 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. 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 … 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. 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. Once we nail all that the best pacing for half IM if almost the same as average pace or open marathon. If you’re racing in a wetsuit, make sure you base your pacing strategy on your recent wetsuit training times (and vice versa) I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! In the same respect I avoid easing up on the downhills. Or half marathon + ~5min on a perfect day, but 8 min is still Ok. If you treat it like it’s an Olympic distance triathlon you’ll pay a hefty price later in the day. less - 1 year ago, Go for it, you will not be disappointed. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. 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. 89% of CP for the marathon distance). 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 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! 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! I enjoyed and benefited from how specific they... read moreDefinitely 5 stars for your plans. I can highly recommend Phils training plans . Will look into a longer plan for next year. This was the third plan that I have purchased from Phil. Beats Below Maximum Heart Rate: 20 to 40 beats. 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. Depending on the athlete’slevel of experience, I will start them with 4 or 6 x 400’s and over the weeks of training, build them to 10 x 400s by the time we are at peak IRONMAN training. If you are a beginner or someone who struggles to run to your ability off the bike FOLLOW THE PLAN STRICTLY! Jun 12, 2016 - By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete. It's swim + bike fitness plus swim+bike pacing + on bike nutrition. At times it felt slow. Submit your question now. Phil is my first port of call for a plan and the person I would recommend first to others. Web links also very helpful for the old amateur. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Ironman Austria 2007. Especially the longer bike sessions. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling. So not only will this pacing strategy help you to race faster, but it will also keep you more energised along the way. After all you’ll have been racing for 3 to 6 hours already. The 400s are done at I… “ Virtually all of the runs in this program should be on tired legs,” says Shepley. Jan. How Long Does It Take to Recover From A Triathlon? Pacing the Bike for the Boulder Half Ironman Age Group Athlete. Sep 19, 2017 - By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Realistically you should be aiming for an intensity that’s similar or slower than your full-marathon pace. If you’re a nervous swimmer, start off at 6 out of 10 and stay out of harm’s way. Half Ironman Pacing Chart - TGB Training. The staff at TrainingPeaks includes passionate athletes, coaches, and data enthusiasts. 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. I am so excited to be doing my first Half Ironman in my home state of New Hampshire. 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. Ironman Cycling Pacing Strategies In this video I share we talk about how to proper pace your next ironman or half ironman cycling leg. Before you begin training for a half-Ironman (70.3), take note of the swim distance. 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. If you don’t have a power meter you can use heart rate and feel. Feeling confident after following your Ironman 140.6 advanced plan. There’s something about 400s that I love – they’re short enough that you can push the pace and they go fast mentally, but they’re also long enough that endurance gets worked and you can easily tap into the IRONMAN effort and pace. There are a few options: 1. In Half Ironman, Ironman, Newbies As I started making the dreaded march towards packing for a 70.3 this weekend (my fifth 70.3—wow, I’m getting “old” at this! A generally even pacing strategy with slightly more work on the uphill sections. I can highly recommend Phils training plans . 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. Those are the two critical components to set up your performance in the second half of the run. A simple test is to go to the pool, get warmed up and perform a max effort 400 time trial (with fairly even pacing). For more training advice check out our half Ironman schedules here. 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. Ironman racing is about how you DRIVE that vehicle, it is NOT about the vehicle. Update: 2018-11-20. In other words, no spikes in power for hills or sprints. It's swim + bike fitness plus swim+bike pacing + on bike nutrition. I would recommend you to anyone. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. - I'm in top form and looking forward to my A race of IM Vichy later this year! Pacing for a half ironman is critical whether a beginner or seasoned veteran. A Lesson in Half Ironman Pacing. … 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. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. - 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. This year, the Boulder Half Ironman course was changed to 1 lap of the full course. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. If you can 80 to 83% of your threshold power output (FTP). This is the only time in the race when you should go above 6 out of 10 intensity – and only at the start. At 64 im racing as I did in my 40’s . The first is a long brick workout at an easy pace. IRONMAN Pacing Strategies. Remember, training is only HALF of the equation to having a successful Ironman or Ironman … Training. A Lesson in Half Ironman Pacing. Jog. I also bought your Ultra marathon plan and can't wait to start it soon. 70.3 as Ironman Race Rehearsal. 83 to 84% of your threshold power output (FTP). An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. 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. Take your fastest training pace for a 100, and then add 5 secs per 100 to get your IRONMAN 70.3 swim race pace. What does a good Half Ironman bike look like Published by Graeme on September 19, 2012 September 19, 2012. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! By definition, that's a pretty easy bike ride. This is a five or six hour race and you should not be out of breath. What percentage of my power threshold should I plan on pacing the bike leg of a half ironman? No bigger compliment! I have completed four races with three wins and one 2nd! A 70.3 race typically covers 1.9K of open water swimming, which is only 400m longer than a standard Olympic triathlon. 77 to 80% of your threshold power output (FTP). Help us help you! Web links also very helpful for the old amateur. ... 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. 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. Yet probably 90% of these Ironman® triathletes race one, two, three or more half Ironman® events enroute to their full Ironman® distance event. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race : Total : Comments/Questions? As well as getting your pacing right, you need to think carefully about nutrition. 2. The two key workouts for a half ironman triathlon are both brick workouts (bike followed by run). Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. The training plan gives me a more balanced life and no niggles !!! At times it felt slow. 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