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. Connect with us on Instagram for regular free advice from our coaches. Share. Simple to understand but comprehensive in execution. 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. *Plus, you’ll also receive free regular training advice from head coach Phil Mosley! A 70.3 race typically covers 1.9K of open water swimming, which is only 400m longer than a standard Olympic triathlon. 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. 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. It’s Timberman Ironman 70.3 Weekend! Next, get a baseline measurement of your fitness and pacing. That means athletes will get a chance to experience the rolling climb up Nelson Road that the 140.6 athletes love so much! 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 means athletes will get a chance to experience the rolling climb up Nelson Road that the 140.6 athletes love so much! Yet probably 90% of these Ironman® triathletes race one, two, three or more half Ironman® events enroute to their full Ironman® distance event. 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. My program is amazing and I am improving all the time. Thank you Phil! If you paced the swim and bike sensibly, you’re in with a fighting chance of running to par. - 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. Jun 12, 2016 - By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Swim predictor set. If you can Hi Phil, Just wanted to say great job on your training plan. 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. I also bought your Ultra marathon plan and can't wait to start it soon. I am feeling great. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Thank you very much for your help. 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). 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. At times it felt slow. 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. PurposeThis 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.MethodEight trained male triathletes performed the three individual races in <2 months. So thanks Phil , I'm looking forward to my next race ! Half ironman racing also requires plans for effective fueling, hydrating, and pacing. 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. Hard to believe its here. Learn how to structure your race pace strategy to optimise your potential in your IRONMAN 140.6. 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. Let’s start with the swim…. Use percentage of your threshold to guide you to your best bike. I have completed four races with three wins and one 2nd! The Half Ironman consisted of the usual 1900 metres swim, 90km bike and 21.1 km run. If you don’t have a power meter you can use heart rate and feel. Power and heart rate trend together dropping slightly. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete Join our community below! This was the third plan that I have purchased from Phil. Half Ironman Triahlon Packing List. 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. A half ironman is a relatively long race. Sep 19, 2017 - By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Very happy! A generally even pacing strategy with slightly more work on the uphill sections. Triathlon is an endurance sport, so it requires an element of pacing. A 70.3 race typically covers 1.9K of open water swimming, which is only 400m longer than a standard Olympic triathlon. Your plan kept me motivated and helped me improve my results. If it’s a hilly route, you might benefit from a compact chainring and a rear cassette with a 30 or 32 tooth chainring. Athletes came riding by, but controlling my effort lets me sustain my pace for longer. Or half marathon + ~5min on a perfect day, but 8 min is still Ok. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! 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! Next, get a baseline measurement of your fitness and pacing. A Lesson in Half Ironman Pacing. All you've done for 9 months is build a vehicle. Ironman Austria 2007. 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. 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! Chris Carmichael is the Founder and Head Coach of CTS, the Official Coaching and Camps Partner of Ironman. Pace. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. Jog into transition. Submit your question now. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! Last week we talked nutrition, and this week it’s pacing. Half Ironman Pacing It's less than 2 weeks to go to Ironman 70.3 Philippines. Beginners tend to think all about ironman, but the half ironman can be the perfect solution for those looking to go longer. 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've used a number of different plans over the years from training peaks and found yours to be the best I've seen. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. 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! 70.3 as Ironman Race Rehearsal. Loving the program. 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. Unsubscribe at any time. We're here to help you reach your goals. 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 my opinion, this is a suboptimal solution. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Those are the two critical components to set up your performance in the second half of the run. 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. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . 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 … Remember, training is only HALF of the equation to having a successful Ironman or Ironman … Thoughts on Pacing Your First 1/2 Ironman. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . 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. 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. A generally even pacing strategy with slightly more work on the uphill sections. Very happy! 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. 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! In other words, no spikes in power for hills or sprints. 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. The first is a long brick workout at an easy pace. Before you begin training for a half-Ironman (70.3), take note of the swim distance. Hello, A huge thank you! 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. 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 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. My final tip is to make sure you treat your half Ironman with respect. I enjoyed and benefited from how specific they... read moreDefinitely 5 stars for your plans. Wu SS(1), Peiffer JJ, Brisswalter J, Nosaka K, Lau WY, Abbiss CR. These events are sometimes called Half Ironman or Half Triathlon. An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. Ironman racing is simply a matter of managing pace and nutrition over the course of a day. Simple to understand but comprehensive in execution. If you can Description. 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