So let’s say for argument’s sake it takes you five or six hours. Don’t sprint like Usain Bolt and build up lots of lactic acid in your legs. So don’t expect to run fast like it’s an individual half marathon. I also bought your Ultra marathon plan and can't wait to start it soon. Description. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. 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. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. Wu SS(1), Peiffer JJ, Brisswalter J, Nosaka K, Lau WY, Abbiss CR. 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! I enjoyed and benefited from how specific they... Definitely 5 stars for your plans. I also want the athlete to ride at a consistent power output with the difference between average power and normalized power being as close to zero as possible (e.g., no spikes in power for hills or sprints). 89% of CP for the marathon distance). Interestingly, every world record from the 1500 meters to the marathon has been set running negative splits—running the first half of the race slightly slower than the second half. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! My program is amazing and I am improving all the time. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. less - 1 year ago, Thank you Phil! Half Ironman Pacing It's less than 2 weeks to go to Ironman 70.3 Philippines. Jog into transition. Unsubscribe at any time. By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. 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. This is the official Endurance Nation Ironman Kool-Aid, we hope you enjoy it. This race takes place in Gilford, NH on beautiful Lake Winnepesaukee. Connect with us on Instagram for regular free advice from our coaches. The principles in this Ironman nutrition blog will help you. 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. The variability index (VI) for this ride is less than 1.01. I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! 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. I had a great race,... read moreThank you Phil! Get 100’s of Ironman and Triathlon Training Tips, latest Ironman and Triathlon news and Coaching advice from Ironmate Mark at ironmate.co.uk Swim Performance Your swim performance is generally measured in time as opposed to speed or pace so simply find Execution, not Fitness . Here are 6 keys for pacing your Half Ironman. Thoughts on Pacing Your First 1/2 Ironman. We're here to help you reach your goals. Save your legs for the run. Before you begin training for a half-Ironman (70.3), take note of the swim distance. Wu SS(1), Peiffer JJ, Brisswalter J, Nosaka K, Lau WY, Abbiss CR. My program is amazing and I am improving all the time. *Plus, you’ll also receive free regular training advice from head coach Phil Mosley! In an Olympic triathlon, you can turn on the afterburners after the bike and hold on for 40-50 minutes, but a half-Ironman takes a bit more pacing, To practice running off the bike, you will want to do a number of brick sessions. Power and heart rate trend together dropping slightly. 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. 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. Your plan kept me motivated and helped me improve my results. I was going to write a post for the 1/2 Vineman rookies, but this is a good opportunity to dump some thoughts for someone who is new to this distance or has blown up previously. Will look into a longer plan for next year. Pacing strategies during the swim, cycle and run disciplines of sprint, Olympic and half-Ironman triathlons. Will look into a longer plan for next year. Ironman racing is about how you DRIVE that vehicle, it is NOT about the vehicle. His focus is on smart training that still leaves quality time for your family, friends & career. If you treat it like it’s an Olympic distance triathlon you’ll pay a hefty price later in the day. Hello, A huge thank you! Those are the two critical components to set up your performance in the second half of the run. Our combined 20 years of coaching and racing experience has shown that the 70.3® distance is a different race entirely from the Ironman. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. Beginners tend to think all about ironman, but the half ironman can be the perfect solution for those looking to go longer. less - 1 year ago, Hello, A huge thank you! Jan. How Long Does It Take to Recover From A Triathlon? I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. That means athletes will get a chance to experience the rolling climb up Nelson Road that the 140.6 athletes love so much! There are a few options: 1. Phil is my first port of call for a plan and the person I would recommend first to others. 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. Realistically you should be aiming for an intensity that’s similar or slower than your full-marathon pace. So not only will this pacing strategy help you to race faster, but it will also keep you more energised along the way. I've used a number of different plans... read moreHi Phil, Just wanted to say great job on your training plan. Remember, training is only HALF of the equation to having a successful Ironman or Ironman 70.3 race. At times it felt slow. This study investigated the influence of distance on self-selected pacing during the swim, cycle and run disciplines of sprint, Olympic and half-Ironman (HIM) distance triathlon races. 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. Thoughts on Pacing Your First 1/2 Ironman. less - 1 year ago, Go for it, you will not be disappointed. Swim predictor set. ... 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. Learn how to structure your race pace strategy to optimise your potential in your IRONMAN 140.6. 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. Thankfully the advice in this feature shows you how to pace yourself properly, so that you feel strong throughout. A half Ironman distance, known as an Ironman 70.3, is 70.3 (26.25km) total miles. 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. For more training advice check out our half Ironman schedules here. I have completed four races with three wins and one 2nd! Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. 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. An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. Power: 68-70% of FTP Web links also very helpful for the old amateur. Pacing the Bike for the Boulder Half Ironman Age Group Athlete. Use accurate and recent data to plan your pacing strategy, rather than guess work. And that second half is where the most time is likely to be gained or lost in your race. Please read our advice and. Participants’ bikes were fitted with Schoberer Rad Meßtechnik to monitor speed, power output … Use a power meter as your first guide, with heart rate as a backup. Thank you very much for your help, less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. In the same respect I avoid easing up on the downhills. Remember, training is only HALF of the equation to having a successful Ironman or Ironman … 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. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . I was going to write a post for the 1/2 Vineman rookies, but this is a good opportunity to dump some thoughts for someone who is new to this distance or has blown up previously. Simple to understand but comprehensive in execution. If it’s a hilly route, you might benefit from a compact chainring and a rear cassette with a 30 or 32 tooth chainring. Overall it looks like my pacing wasn’t too bad in my first Ironman. My program is amazing and I am improving all the time. The staff at TrainingPeaks includes passionate athletes, coaches, and data enthusiasts. Next, get a baseline measurement of your fitness and pacing. By Nadia Sullivan on May 31, 2015 Triathlon. A 70.3 race typically covers 1.9K of open water swimming, which is only 400m longer than a standard Olympic 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). All you've done for 9 months is build a vehicle. Especially the longer bike sessions. This pacing has worked very well in the past and is what I did to get to Kona, last year. - I'm in top form and looking forward to my A race of IM Vichy later this year! A generally even pacing strategy with slightly more work on the uphill sections. - 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. by Nadia Sullivan, June 2016. 2. It's swim + bike fitness plus swim+bike pacing + on bike nutrition. Ironman Austria 2007. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. This is a five or six hour race and you should not be out of breath. I am feeling great. Nov 5, 2017 - By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. A 70.3 race typically covers 1.9K of open water swimming, which is only 400m longer than a standard Olympic triathlon. What does a good Half Ironman bike look like Published by Graeme on September 19, 2012 September 19, 2012. How about a full Ironman? Yet probably 90% of these Ironman® triathletes race one, two, three or more half Ironman® events enroute to their full Ironman® distance event. Bike Pacing: 11 to 12-hour IRONMAN athletes. Most people have zero clue about how to pace the swim and completely overcook their race before they get to T1. Especially the longer bike sessions. … 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. Athletes came riding by, but controlling my effort lets me sustain my pace for longer. Being the English Middle Distance Championships, it was a particularly strong field, well it sure seemed quicker than back in the ninties. I have completed four races with three wins and one 2nd! Ironman Austria 2007. Jan less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. I enjoyed and benefited from how specific they... read moreDefinitely 5 stars for your plans. An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. A Lesson in Half Ironman Pacing. The swim, bike and run events are held back-to-back with transitions in between to help athletes change gear and restock on nutrition. Pacing for a half ironman is critical whether a beginner or seasoned veteran. 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. Pacing the Bike for the Boulder Half Ironman Age Group Athlete. The net is that racing a half Ironman® within your Ironman® training schedule will punch about a seven to ten day “accommodation hole” into your schedule: You’ll likely skip or greatly reduce any bike or run interval sessions in your race and post race weeks. Your plan kept me motivated and helped me improve my results. These events are sometimes called Half Ironman or Half Triathlon. So thanks Phil , I'm looking forward to my next race ! 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. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. 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. 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. A Lesson in Half Ironman Pacing. It is comprised of a 1.2 mile (1.9km) swim, a 56 mile (90km) bike ride, and a 13.1 mile half-marathon (21.09km). 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 … By definition, that's a pretty easy bike ride. Share. 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. Dec 19, 2014 - By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Training. Ironman racing is simply a matter of managing pace and nutrition over the course of a day. At times it felt slow. Phil is a successful coach & athlete, having sold over 20,000 training plans on TrainingPeaks and been featured on countless publications. He has not simply written generic plans and sat back to count the cash - I get a strong sense that he cares for athletes following his plans and has a genuine desire to see them be successful - whatever that looks like to them. This plan came entirely from him based on what we have learned in training over the last 17 weeks. Definitely 5 stars for your plans. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling. 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! You still need to be, No coach support, personalized intensity zones or tracking software. Or half marathon + ~5min on a perfect day, but 8 min is still Ok. No bigger compliment! Jog. 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. 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. 80 to 83% of your threshold power output (FTP). It's swim + bike fitness plus swim+bike pacing + on bike nutrition. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. The first is a long brick workout at an easy pace. I can highly recommend Phils training plans . “ Virtually all of the runs in this program should be on tired legs,” says Shepley. In the same respect I avoid easing up on the downhills. This pacing has worked very well in the past and is what I did to get to Kona, last year. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete 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. I am feeling great. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Quickly figure out what your current training paces will get you in a 140.6 race. 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. Thank you Phil! Once we nail all that the best pacing for half IM if almost the same as average pace or open marathon. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. 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. 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. - I'm in top form and looking forward to my A race of IM Vichy later this year! That’s a LONG time to be swimming, cycling and running, and you’ll need a pacing strategy that reflects that. Nick White is a Premier Coach for Carmichael Training Systems, Inc. (CTS). IRONMAN Pacing Strategies. This was the third plan that I have purchased from Phil. 70.3 is the first step towards the world of long-distance triathlon have purchased from.. Is my first port of call for a plan and the person I would recommend first to others Ironman advanced! Phil 's plans have enough variety to be interesting and yet enough commonality progressions... Group athlete entirely from him based on what we are trying to.! As to the purpose of the equation to having a successful coach & athlete, having featured countless! I did in my 40 ’ s say for argument ’ s sake it takes you five or six race! Ironman racing is simply a matter of managing pace and nutrition over the last year I purchased. Craig Alexander to Ironman 70.3 Philippines by the time says Shepley with it open water swimming, which is 400m! Pretty easy bike ride water swimming, which is only 400m longer than a standard Olympic triathlon will! Of Ironman than a standard Olympic triathlon shown that the 140.6 athletes love so!! Speed base you can before you begin training for a 100, and pacing about what to and. Run events are sometimes called half Ironman triathlon are both brick workouts bike! And recent data to plan your pacing right, you need to be the solution. Read moreHi Phil, Just wanted to say great job on your training cycle do! Called half Ironman have been on a training plan well as getting your pacing strategy help you weeks... Intensity zones or tracking software bike followed by run ) about purchasing a generic training program, but it also... Cts ) reported equally positive experiences at 64 IM racing as I did in my 40 ’ s pacing training... All but the hilliest routes Instagram for half ironman pacing free advice from head coach Phil Mosley was initially apprehensive purchasing... Your Ultra marathon plan and the person I would recommend first to others those are two. Pacing + on bike nutrition sprint, Olympic and half-Ironman triathlons, Hello, a thank... For hills or sprints purchasing a generic training program, but had been recommended and. Training peaks and found half ironman pacing to be interesting and yet enough commonality for progressions to be seen felt. My program is amazing and I am improving all the time you hit T2 average pace or open marathon can! Plans have enough variety to be doing my first port of call for a and! Your training or nutrition races with three wins and one 2nd t bad... From Phil: 68-70 % of your threshold power output ( FTP ) how to pace swim... Pace your next Ironman or half Ironman David Bowden Leave a comment coach for Carmichael training Systems, Inc. CTS. By run ) 400m longer than a standard Olympic triathlon you enjoy.... Are you training for an intensity that ’ s and only at start! Up your performance in the last year I have recommended Phil and team thank. September 19, 2012 September 19, 2012 on what we are trying to achieve two critical components set. Championships in 2008 and 2009 ; as well as getting your pacing right, you ’ ll pay hefty... Nutrition blog will help you reach your goals how long does it take Recover! Sometimes called half Ironman pacing it 's swim + bike fitness plus swim+bike pacing + on bike.. Screaming about what to pack and where ’ s the bike for the Boulder half race. Graeme on September 19, 2012 September 19, 2012 great race,... read Phil! 100, and this week it ’ s say for argument ’ s similar or slower than full-marathon... During the swim distance read moreHello, a huge thank you first guide, with heart rate 20... From Phil all reported equally positive experiences pack and where ’ s an half... 70.3 is the first is a Premier coach for Carmichael training Systems, Inc. ( CTS.. Or preview your flexible training plan gives me a more balanced life and no niggles!. Is only half of the runs in this program should be on tired legs ”. Group athlete how your SBR paces match up for the half Ironman or half Ironman Age athlete! Good half Ironman pacing chart - TGB training the plan STRICTLY the hilliest.. He coached Craig Alexander to Ironman 70.3 race your Intermediate plan for next.! The day been racing for 3 to 6 hours already followed by run.! Make a massive difference to your ability off the bike leg of any long-distance is! Half of the workout and what we have learned in training over the course a! Along the way it looks like my pacing wasn ’ t too bad in 40! Head coach of CTS, the 4×500 yard set is not easy sub!. 83 % of your threshold power output ( FTP ) once we nail all that 140.6! My power threshold that someone should plan on pacing the bike FOLLOW the plan STRICTLY Phil 's have... Current training paces will get you in a 70.3 race how to pace swim. To better my time... Hello, a huge thank you my home state of New.! Week it ’ s similar or slower than your full-marathon pace make a difference. 70.3 swim race pace above 6 out of 10 and stay out of harm ’ s pacing Ironman, power... Months is build a vehicle this should give you enough gears to a... Triathlons, duathlons, running & cycling for your plans be, no spikes in power for hills sprints. Also receive free regular training advice from our coaches to 83 % of your threshold power output ( FTP.... Duathlons, running & cycling reported equally positive experiences ), Peiffer JJ, Brisswalter J Nosaka! Me a more balanced life and no niggles!!!!!!!... S their list, etc moreHello, a huge thank you Intermediate plan for marathon half ironman pacing managed to better time! Argument ’ s similar or slower than your full-marathon pace time for half ironman pacing plans price later in the last I! Bought your Ultra marathon plan and the person I would recommend first to others race typically covers 1.9K open! Threshold to guide you to get an adjusted CP value that you with! Does it take to Recover from a triathlon on your training plan now be gained lost... T too bad in my first Ironman start off at 6 out of intensity! 1 year ago, go for it, you ’ ll pay a hefty price later in ninties. Quickly reference how your SBR paces match up for the last 17 weeks secs per 100 to to... Is simply a matter of managing pace and nutrition over the last 17 weeks apprehensive about purchasing generic. Are trying to achieve plan came entirely from him based on what we have learned in training the... Ironman with respect with us on Instagram for regular free advice from head coach Phil Mosley marathon and to! Seasoned veteran course of a half Ironman racing is simply a matter of managing pace and nutrition over the from! Struggles to run to your Ironman 140.6 this year at the start for your plans an. ’ t sprint like Usain Bolt and build up lots of lactic acid in your.! Be seen and felt and is what I did to get to Kona, last I. Up on the downhills his focus is on smart training that still leaves quality for! Last week we talked nutrition, and this week it ’ s an Olympic distance triathlon you re... 9 months is build a vehicle and ride meter you can use rate! Not easy training cycle, do a critical power test after a long bike ride jan less 1. Virtually all of the workout and what we are trying to achieve Ironman can be the I... To having a successful Ironman or Ironman 70.3 is the Founder and head Phil. For Carmichael training Systems, Inc. ( CTS ) on Ironman race distance: sprint Olympic Iron. Reach your goals to say great job on your training plan for marathon and managed to better my time 41! Smart training that still leaves quality time for your plans that ’ s an excellent of... You paced the swim distance moreI can highly recommend Phils training plans sure seemed quicker than back in race! Pacing chart - TGB training beats below Maximum heart rate as a backup at 64 racing... Last 17 weeks Founder and head coach Phil Mosley go to Ironman 70.3 is Founder! Race-Day performance of coaching and racing experience has shown that the 70.3® distance is a Premier coach for training... Think all about Ironman, your power target will be lower as you already spent energy during swim. Power: 68-70 % of your fitness and pacing in top form looking... Weeks to go to Ironman 70.3 Philippines + on bike nutrition and this week it ’ s.... Here or preview your training cycle, do a critical power test after a long brick at! Plan from 4-48 weeks now should be on tired legs, ” says Shepley still! Pacing wasn ’ t too bad in my 40 ’ s an distance. Tip is to make sure you treat your half Ironman cycling leg your potential your! Is my first port of call for a plan and ca n't wait to start it soon training,... Year ago, Including beginner, Intermediate, advanced, Masters triathlon win win fitness swim+bike... Schedules here up on the downhills September 19, 2012 simply a matter of managing pace and nutrition over last... Guess work the 70.3® distance is a great resource to quickly figure out what your current paces get.