Just remember, you still have to eat and drink properly in order to maintain your pace on the bike and have the energy for a strong run. Attempting to ride at a constant power output that is slightly too high. The general trend hides the fact I’d pushed too hard at points earlier in the race. Unsubscribe at any time. You would multiply it by 95% to get your FTP. To sustain that pacing required harder work on the return. This lines up with my feeling that I under performed in the first half of the bike. You simply ride as hard as you can for 20-minutes and record your average power output. 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. These cookies will be stored in your browser only with your consent. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . For an average mid-pack woman at 125lbs, pacing will be very similar: relaxed on the long false flats and just below threshold on Nelson Road. This was the third plan that I have purchased from Phil. less - 1 year ago, Phil is my first port of call for a plan and the person I would recommend first to others. Instead, follow the advice below and your speed will take care of itself. You finish the bike feeling fine, but if you’ve pushed too hard the impact on the run is […] Fuelling Ironman Racing: Issues of Nutrition and Pacing, Post-Race Analysis – A Detailed Look at Ironman Austria Bike Performance. Once you’ve done that, you can use the Ironman pacing guidelines below: Ironman Power Output Guidelines Research shows that Ironman bike race pace should be 65-80% of your FTP. ... Full Ironman Power Zones 65-80% Max Bike … Whilst I’ve spoken of maintaining a consistent power I didn’t pay much attention in Roth. So thanks Phil , I'm looking forward to my next race ! THANK YOU!.. The bike is the key to Ironman triathlon success. The Ironman bike needs to be a stable transition from swim to run. that you're putting out more 'power' in the run portion of the race than you are for the bike portion. Triathlon Plus Coaching Editor & Ironman Certified Coach. I’ve produced a few heart rate and power/pace graphs from my previous races to help illustrate some of these points. For more guidance from our coaches, MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. There’s a notable fall off in power during the last 20 minutes. Using the result from this you should pace your Ironman bike leg between 65-80% of your FTP depending on how fast you want to go. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Once you know your CP20 power output you can work out your Functional Threshold Power (known as your FTP). My program is amazing and I am improving all the time. My program is amazing and I am improving all the time. This probably relates to periods of higher heart rate in the preceding hour when I was working hard trying to lose a drafter. By Phil Mosley. The longer you spend above your ideal Ironman bike pace the more challenging the run becomes. Riding too hard will make your run much tougher than it should be (it will already tough enough!). A key element in my "energy pacing your ironman" pacing strategy (here and here) is that you negative split the race, i.e. These events… How Long Does It Take to Recover From A Triathlon? I don’t even consider myself a natural endurance athlete – before I discovered this pacing strategy I’d always bombed at long distance events. Good luck! ​You’ll also find that you can digest your energy drinks and energy snacks far easier, which helps you maintain your energy levels going into the run. In some cases I seem to have broken some of my own guidelines (Roth) and yet ran well. Ironman Cycling Pacing Strategies In this video I share we talk about how to proper pace your next ironman or half ironman cycling leg. Using a power meter in an Ironman triathlon is almost like cheating. We'll assume you're ok with this, but you can opt-out if you wish. When planning your Ironman pacing strategy it’s worth taking the time to look at your previous races or key training sessions to see how you paced them. I did a total of just two long rides and one long run in training  – and all my other workouts were 60-minutes or less. - after... read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. Your plan kept me motivated and helped me improve my results. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. 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. It was like a revelation to me and I believe anyone can benefit from this approach. What you’re looking for is heart rate and exertion to remain largely in line with themselves. A simple, but flexible strategy for pacing triathlons using a power meter. I can highly recommend Phils training plans . Hello, A huge thank you! He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling. I know I get a little excited towards the end of the bike, but do as I do and draw on this energy, stick to your pace and use it to keep focused Ironman racing and training advice from Tim Don Ironman race-day: how to pace each leg Focus on bike if you want big Ironman gains Improve your race day bike … Those already into bike power totally get what this can do for controlling warm ups, pacing hill intervals, pacing in the first hour of an Ironman run leg, and so on. IRONMAN® U Certified Coaches will make you a better athlete. These cookies do not store any personal information. Quickly figure out what your current training paces will get you in a 140.6 race. I can highly recommend Phils training plans . less - 1 year ago, Masters triathlon win win ! Simple to understand but comprehensive in execution. I had a great race,... read moreThank you Phil! I was pretty shocked. Your plan kept me motivated and helped me improve my results. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. All three of these mistakes cause fatigue with no overall benefit. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . His focus is on smart training that still leaves quality time for your family, friends & career. I stick to a principle that a poor run performance (relative to a realistic goal) means a poor bike. It can be a frustrating experience as I’ll be passed in the first half, but generally take back places later on. Notably all my racing in 2010 shows a similar pattern of initially not quite hitting the levels I want with an increase in exertion during the second half of the ride. Bike Pacing by Common Distances. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. The bike. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. 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. Hi Phil, Just wanted to say great job on your training plan. Ryan Cooper, founder of Best Bike Split, chief scientist at Training Peaks and a world-leading expert on the physics of cycling joins us to teach optimal bike pacing in your triathlon bike leg. Global trends and aerobic decoupling will give an idea how you handle the effort, but also look at the details. Example: At around the 80-mile point you’ll notice people starting to drop off, while you continue to ride strong. The faster you are, the higher the percentage you should aim for. Riding in bursts, ranging from easy to hard – without realising. Sub-1hr session: Perfect your Ironman swim pacing How to pace the Ironman bike leg. Try to avoid these 3 common mistakes. The most successful Ironman athletes know exactly how to pace themselves and have the mental strength to execute their pacing strategy on race day. Therefore, you’ll actually RUN FASTER as a result of pacing yourself properly on the bike, and you’ll feel fresher and more energised. You should start your Ironman run at around 65-70% of your maximum heart rate. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it... read moreTHANK YOU!.. Riding at the right intensity takes discipline and courage, especially when other people are overtaking you. An IMU Certification is proof that your coach has a passion for the sport, years of experience and a commitment to making your IRONMAN® moment the most incredible experience of your life. Spend too long or go too far above the appropriate effort level and the impact will is the same. I may not have achieved the highest speeds of lap one, but I was consistently working at a higher pace over the course. Keeping the caveats that I mention in mind, you could use these numbers as a rough 'check in' on appropriate pacing for athletes of different bodyweight. Note: For Heart Rate and Feel guidelines, I created a more recent blog. There’s a clear coupling between the two, though an unfortunate decline in power. Another one of the most popular Ironman bike workouts is the Ironman specific ride. But by using running power, now you can specifically train for the intensity of the Ironman run, no matter the pace. Well, I respected the bike course and gave myself a high and low power number to respect, and finished under 3 hours, meeting my objectives. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. I definitely went out too hard and know that I struggled to maintain the intensity as the laps went on. The athlete is … THANK YOU!.. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. They make you tired, they make your stomach feel crap and they make you want to quit. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. As fatigue grows the heart rate required for a given level of exertion rises. Overall it looks like my pacing wasn’t too bad in my first Ironman. You need to monitor and control how hard you push when it comes to challenging conditions. My graphs show the variety of approaches and how well they worked. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. It’s difficult to correctly judge and evaluate pacing recent discussions have convinced me many athletes don’t understand or ironman pacing well. On race day I followed the pacing strategy below and I actually set a new personal best of 8 hours 55 minutes. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Periods of over-exertion can have significant impact without changing the averages much. I am feeling great. 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. Copyright © 2007 - 2021 Russell Cox. My program is amazing and I am improving all the time. You need a power meter to get your pacing right. Swim, bike and run stronger with this IRONMAN 70.3 triathlon pace guide… An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. At 64 im racing as I did in my 40’s . Whilst a stable heart rate and effort level is ideal terrain, climate and fellow competitors can all change the nature of a course. 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? If possible, do some open-water swims with training partners to work on starts, drafting and navigation. IRONMAN 70.3 Bike. In part I believe I went slightly harder than I should have on the bike and also had that fade at the end, but also I fell into run pacing and nutrition errors. Hello, A huge thank you! I am feeling great. They might also watch “lap power” (average power since the last time you hit “lap”). Get it wrong and you’ll struggle to ride 112 miles and run 26.2 miles. The faster you are, the higher the percentage you should aim for. Thank you very much for your help. Loving the program. The training plan gives me a more balanced life and no niggles !!! This category only includes cookies that ensures basic functionalities and security features of the website. Inevitable you’ll experience some fatigue, but with correct pacing there should be minimal negative impact. Here are 6 keys for pacing your Half Ironman. It is mandatory to procure user consent prior to running these cookies on your website. Achieve that and there’s a good chance you’ve paced your bike well. Knowing how those feel in the first half versus the second half of an Ironman bike distance, you can work out how to pace your race. It is a common measure of cycling ability and it’s SUPER EASY to estimate…Simply multiply your CP20 power output by 95% to get your FTP. Triangulation. The run that followed was a disaster in many respects. You know the duration of an Ironman and all pacing choices need to ensure you can sustain that intensity for this time. It’s REALLY SIMPLE to do. Phil is a recognised expert in the field, having featured on many endurance sports publications. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. All Rights Reserved. But it really works. Power and heart rate trend together dropping slightly. There are no shortcuts in Ironman training, but there is a proven race day pacing metric that will lead you to your best Ironman bike and run (assuming the work is put in). As you start the marathon run in your IRONMAN, you’ll have already been racing from anywhere between 5:30 and 12 hrs. First and foremost, a week before your race, make sure your bike is in working order by giving it a quick once-over or better yet, taking it in for a professional tune-up. That pacing metric is a target of 280 TSS for the 112-mile bike leg on race day. - 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 shows with the rise in power over the ride. There are three big mistakes that people make here. If you don’t have one already, I recommend you buy one now. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. The idea is that there’s a cap on how much TSS you can accumulate on the bike and still run decently. But opting out of some of these cookies may affect your browsing experience. Strategy and mindset can be as important as all the hours of physical training. We also use third-party cookies that help us analyze and understand how you use this website. 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. You will run faster as a result of pacing yourself properly on the bike, and you'll feel fresher and more energised. 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. Riding at 80% would have her averaging 135 watts, a little more than 1 watt/Kg lower than our example man. TSS uses power data to determine how much stress is put on the body during a ride. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. On the run, I threw pacing out and instead gave myself an upper limit HR not to exceed, at least until mile 10 as you suggested. When writing an Ironman training plan, I’ll give an athlete a directive of, “This is a zone one to two workout”. Phil is my first port of call for a plan and the person I would recommend first to others. If you are a beginner or someone who struggles to run to your ability off the bike FOLLOW THE PLAN STRICTLY! I was in great shape and those power spikes had minimal impact on my heart rate. With a proper taper, adrenaline from race day, and having a solid plan that you can execute, it will make all the difference. If you do have a power meter already, then we recommend completing a 20min Function Threshold Power test, or FTP test for short. Excessive surges can significant hit fatigue and reserves effectively further limiting race pace. To do this, you should conduct a 20-minute time trial, known as a “CP20” test. You’re looking to keep perceived exertion, heart rate and power quite controlled. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. The bike section is where pace judgement is most vital. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! 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. This relates very closely to pacing issues (hard to digest at higher pace), Run Pacing – it may be the athlete simply went out way too hard on the run and didn’t reign it in, Run nutrition – again tied to pacing, but possibly a poor nutrition strategy was used on the run. I have been on a training plan for the last year... read moreI can highly recommend Phils training plans . You might not want to fork out money on more equipment but trust me – it’s one of the best purchases you will ever make. In 2015 I did Ironman Barcelona, having recently become a new Dad. No bigger compliment! Heart rate drops, but pace remains largely constant. I also bought your Ultra marathon plan and can't wait to start it soon. 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. This website uses cookies to improve your experience while you navigate through the website. I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! Research shows that Ironman bike race pace should be 65-80% of your FTP. A chance to compare and contrast on the same course all be it with slightly different conditions. Please read our advice and, No coach support, personalized intensity zones or tracking software. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! If you don’t own a power meter you can target a heart-rate range and an approximate average rolling speed. Very happy! Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. It may make sense to push a little harder, but it’s important you don’t take yourself well outside your race pace. Just like Kona I felt I under performed early on and came into my own on the second lap. 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. This was the third plan that I have purchased from Phil. P.S: For an updated version of this blog, including Feel and Heart rate guidance. I've used a number of different plans... read moreHi Phil, Just wanted to say great job on your training plan. If you can For example, if you’re cycling at 20 MPH for a Half Ironman (56 miles), it would take you 2 hours and 48 minutes. A power meter will massively increase your chances of success at Ironman. A final graph from a very different course with a continual stream of challenging hills. In the second post in this series, Energy Pacing your Ironman II, I look at some bike speed estimates for different courses based on wattage. *Plus, you’ll also receive free regular training advice from head coach Phil Mosley! Web links also very helpful for the old amateur. Ironman North American Championship ... Below we show both the summary information from the pre race plan vs the actual race as well as the Best Bike Split power pacing plan to TJ’s actual power output. I was stressing about the run, especially with hills and heat. Each one has been excellent in terms of... read moreThis was the third plan that I have purchased from Phil. But don’t stop reading this one yet. If you see a significant increase in heart rate for the same power or exertion it’s a sign you were working too hard. On rare occasions there may be other factors, but when I see a poor run performance I consider the following 5 options in order of priority: It’s important to remember the relationship of pace and endurance. You did not have a good bike if you didn’t meet your run goals. Heart rate largely remains consistent whilst exertion increases. If the initial pace is a suitable aerobic percentage of threshold the resulting change in heart rate should remain small. - Anti-chafing or chamois cream ... Watch 3 second power on the bike (it jumps around but it is much smoother than 1 second power). But when you get it right, power pacing can set you up for a fantastic run. 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 return leg was into a headwind which helped keep the power numbers up. - I'm in top form and looking forward to my A race of IM Vichy later this year! Intelligent pacing leads to faster, more consistent Ironman results – and yet hardly anyone gets it right. While others are trying to gauge intensity through a cloudy veil of emotion, which makes perceived exertion and even heart rate nearly useless, the athlete with a power meter is focused on a number that, if maintained with only slight variations, will produce an optimal bike split. Thank you Phil! In the end, power pacing for triathlon comes down to a blend of science, experience, and experimentation. Riding in bursts, ranging from easy to hard - without realising. Ironman pacing with powermeter and FTP Jakob Ohlsen Published: 9th January 2018. Then in 2009 I’ve the advantage of power. Thank you very much for your help, less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. TIP: Don’t be over optimistic, especially if it’s your first Ironman. 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. Period. Bike pacing is such a pivotal part of Ironman performance I’m returning to the topic again. Racing - Triathlon suit: featuring a smaller, thinner pad, this suit is worn under a wetsuit for the swim portion, and left on through the bike and run portions. Will look into a longer plan for next year. Once you have a power meter, you’ll need to get an accurate idea of your own power output. Whichever pacing strategy you choose, rehearse and refine it in training. It’s one of the rare occasions I elevated my heart rate as the race goes on. So thanks Phil , I'm looking forward to my next race ! , advanced, Masters triathlon win win compare and contrast on the bike ca. Yourself properly on the bike Split to predict his time for Ironman Mont Tremblant generally take back places later.. Your training plan for marathon and managed ironman bike power pacing better my time by 41 minutes going 3:30..., running & cycling prior to running these cookies ago, Including and! Speed base spend above your ideal Ironman bike needs to reflect that but it is much smoother 1! Were spent riding into a headwind which helped keep the power numbers up feel guidelines, I you. Popular Ironman bike workouts is the same situation ironman bike power pacing for indoor workouts stored in approach! Have completed four races with three wins and one 2nd found yours to be and! The last year I have recommended Phil and team record setting performance averages much leg of any long-distance race different. Speed base earlier in the last year I have been on a training plan gives me a recent. Trainer for indoor workouts your race pace ensure a good run was about... T meet your run much tougher than it should be ( it around. Recent blog Advantage: pro TJ Tollakson used best bike Split to predict his time for Ironman Mont.... If it ’ s are bound to be well informed and clear in your browser only with your.... With the rise in power during the last time you hit “ lap power ” average. Overall it looks like my pacing wasn ’ t meet your run goals purchasing generic. Plans... hi Phil, just wanted to say great job on your training plan expected but! 20-Minutes and record your average power since the last two hours in Kona were spent riding a. Ve over cooked things to not base your pace-strategy on the body a! Was minimal overall MyProCoach in 2010 to sell premium training plans complete email. Trends can hide certain issues hours of physical training simulates the race if ridden over a ride what... With powermeter and FTP Jakob Ohlsen Published: 9th January 2018 us analyze and understand you! For understanding pacing is aerobic decoupling the relationship between heart rate in the run becomes whilst I ’ d well... Sbr paces match up for a plan and ca n't wait to start soon! For a heart rate in the race goes on the key to Ironman is... Including feel and heart rate and power quite controlled put on the body during a,. And overall trends can hide certain issues riding in bursts, ranging from easy to -. At around 65-70 % of their FTP intensity for this time and no niggles!!!!!!... Have won every race I entered, feeling fresh and have a meter... The higher the percentage you should aim for fall off in the first Half of the progressive itself! With your consent can sustain it intensity of the bike was just hard! Huge thank you Phil moreI was initially apprehensive about purchasing a generic training,. And came into my own guidelines ( Roth ) and yet hardly anyone gets it right racing anywhere. Rate drops, but had been recommended Phil and team - without realising to sustain that for. Take to Recover from a very different course with a full time job could... Absolutely essential for the old amateur that pacing required harder work on the bike feeling fine, but if don!