Then in 2009 I’ve the advantage of power. Loving the program. Therefore, you’ll actually RUN FASTER as a result of pacing yourself properly on the bike, and you’ll feel fresher and more energised. Riding at the right intensity takes discipline and courage, especially when other people are overtaking you. I also bought your Ultra marathon plan and can't wait to start it soon. I can highly recommend Phils training plans . I don’t even consider myself a natural endurance athlete – before I discovered this pacing strategy I’d always bombed at long distance events. Research shows that Ironman bike race pace should be 65-80% of your FTP. Once you’ve done that, you can use the Ironman pacing guidelines below: Ironman Power Output Guidelines Riding at 80% would have her averaging 135 watts, a little more than 1 watt/Kg lower than our example man. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! Simple to understand but comprehensive in execution. If you don’t own a power meter you can target a heart-rate range and an approximate average rolling speed. My graphs show the variety of approaches and how well they worked. To do this, you should conduct a 20-minute time trial, known as a “CP20” test. If you don’t have one already, I recommend you buy one now. Web links also very helpful for the old amateur. Strategy and mindset can be as important as all the hours of physical training. If you can The bike is the key to Ironman triathlon success. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it... read moreTHANK YOU!.. You also have the option to opt-out of these cookies. It’s one of the rare occasions I elevated my heart rate as the race goes on. Achieve that and there’s a good chance you’ve paced your bike well. This shows with the rise in power over the ride. 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. By Phil Mosley. Simple to understand but comprehensive in execution. I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! 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. I have been on a training plan for the last year... read moreI can highly recommend Phils training plans . At 64 im racing as I did in my 40’s . Triathlon Plus Coaching Editor & Ironman Certified Coach. Ultimately you want to be well informed and clear in your approach on race day. Using a power meter in an Ironman triathlon is almost like cheating. 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. What you’re looking for is heart rate and exertion to remain largely in line with themselves. Preview your flexible training plan from 4-48 weeks now! Lesson one is to not base your pace-strategy on the bike split you’d ‘ideally like to do’. Here are 6 keys for pacing your Half Ironman. Whilst you may have marginal declines in effort the best races come when these are minimised. You’re looking to keep perceived exertion, heart rate and power quite controlled. 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. 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 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! My program is amazing and I am improving all the time. The run that followed was a disaster in many respects. 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. It can be a frustrating experience as I’ll be passed in the first half, but generally take back places later on. Attempting to ride at a constant power output that is slightly too high. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. You need to monitor and control how hard you push when it comes to challenging conditions. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. ... Watch 3 second power on the bike (it jumps around but it is much smoother than 1 second power). It’s difficult to correctly judge and evaluate pacing recent discussions have convinced me many athletes don’t understand or ironman pacing well. Overall it looks like my pacing wasn’t too bad in my first Ironman. His focus is on smart training that still leaves quality time for your family, friends & career. A chance to compare and contrast on the same course all be it with slightly different conditions. Phil is my first port of call for a plan and the person I would recommend first to others. If possible, do some open-water swims with training partners to work on starts, drafting and navigation. These events… A simple, but flexible strategy for pacing triathlons using a power meter. Whichever pacing strategy you choose, rehearse and refine it in training. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. Aerobic decoupling expresses the degree of change over a ride, the fitter the individual the smaller the change in heart rate. TSS uses power data to determine how much stress is put on the body during a ride. 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. 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. At 64 im racing as I did in my 40’s . Your plan kept me motivated and helped me improve my results. Periods of over-exertion can have significant impact without changing the averages much. The bike. I have completed four races with three wins and one 2nd! 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 . 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. If the initial pace is a suitable aerobic percentage of threshold the resulting change in heart rate should remain small. The faster you are, the higher the percentage you should aim for. Will look into a longer plan for next year. Period. Excessive surges can significant hit fatigue and reserves effectively further limiting race pace. He had estimated that a 4:30 might require a 300 watt average but his Best Bike Split power plan showed he could average 279 watts and ride a 4:28. I used a Stages Shimano Ultegra, costing around £500. ​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. Hello, A huge thank you! less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. Quickly figure out what your current training paces will get you in a 140.6 race. 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. Whilst I’ve spoken of maintaining a consistent power I didn’t pay much attention in Roth. Heart rate drops, but pace remains largely constant. IRONMAN® U Certified Coaches will make you a better athlete. This lines up with my feeling that I under performed in the first half of the bike. 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. Thank you very much for your help, less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. There’s a notable fall off in power during the last 20 minutes. I had a good day in Taupo and felt it was one of my better bikes. As an independent measure of pacing, perceived exertion is flawed but not redundant. Riding in bursts, ranging from easy to hard – without realising. Just like Kona I felt I under performed early on and came into my own on the second lap. If you see a significant increase in heart rate for the same power or exertion it’s a sign you were working too hard. 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. For more guidance from our coaches, MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. less - 1 year ago, Go for it, you will not be disappointed. 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. Intelligent pacing leads to faster, more consistent Ironman results – and yet hardly anyone gets it right. You did not have a good bike if you didn’t meet your run goals. Fuelling Ironman Racing: Issues of Nutrition and Pacing, Post-Race Analysis – A Detailed Look at Ironman Austria Bike Performance. No bigger compliment! Ironman Cycling Pacing Strategies In this video I share we talk about how to proper pace your next ironman or half ironman cycling leg. 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. This category only includes cookies that ensures basic functionalities and security features of the website. IRONMAN Run . See our video on this page for more guidance. Therefore, your FTP would be 190 watts. 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. You finish the bike feeling fine, but if you’ve pushed too hard the impact on the run is […] This probably relates to periods of higher heart rate in the preceding hour when I was working hard trying to lose a drafter. Jan. This website uses cookies. You will run faster as a result of pacing yourself properly on the bike, and you'll feel fresher and more energised. But by using running power, now you can specifically train for the intensity of the Ironman run, no matter the pace. It is mandatory to procure user consent prior to running these cookies on your website. Get it wrong and you’ll struggle to ride 112 miles and run 26.2 miles. Bike Pacing by Common Distances. You need a power meter to get your pacing right. 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. From nutrition to pacing - a collection of CoachCox blog posts focused specifically on Ironman training and racing. I've used a number of different plans... Hi Phil, Just wanted to say great job on your training plan. This was the third plan that I have purchased from Phil. A final graph from a very different course with a continual stream of challenging hills. I definitely went out too hard and know that I struggled to maintain the intensity as the laps went on. A power meter will massively increase your chances of success at Ironman. 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. I have completed four races with three wins and one 2nd! P.P.S. 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. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! I can highly recommend Phils training plans . Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. TIP: Don’t be over optimistic, especially if it’s your first Ironman. I was stressing about the run, especially with hills and heat. Bike pacing is such a pivotal part of Ironman performance I’m returning to the topic again. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Tighten any loose bolts and check the tires for any signs of impending doom—such as cuts or nicks. The idea is that there’s a cap on how much TSS you can accumulate on the bike and still run decently. Then with good nutrition and a sensible run strategy to follow all should go well. Example: This was the third plan that I have purchased from Phil. I was pretty shocked. - I'm in top form and looking forward to my A race of IM Vichy later this year! Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. Keeping controlled and smart will help ensure a good bike performance. 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. A useful concept for understanding pacing is aerobic decoupling the relationship between heart rate and power or pace. So thanks Phil , I'm looking forward to my next race ! My program is amazing and I am improving all the time. These cookies will be stored in your browser only with your consent. In some cases I seem to have broken some of my own guidelines (Roth) and yet ran well. The training plan gives me a more balanced life and no niggles !!! 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. But opting out of some of these cookies may affect your browsing experience. He ended up riding 4:26:55, averaging 278 watts, for a record setting 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. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Run fitness – very occasionally it’s simply inadequate run fitness for the goal pace. This not only helps combine nutrition and pacing practice but simulates the race if ridden over a similar course. less - 1 year ago, THANK YOU!.. I ran well off the back of this ride though did have a brief low patch about four miles in. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. You know the duration of an Ironman and all pacing choices need to ensure you can sustain that intensity for this time. 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). This was the third plan that I have purchased from Phil. The most successful Ironman athletes know exactly how to pace themselves and have the mental strength to execute their pacing strategy on race day. Thank you very much for your help. You would multiply it by 95% to get your FTP. I also bought your Ultra marathon plan and can't wait to start it soon. I then aimed to push harder on lap two and I think you can see that whilst heart rate is declining overall there are solid periods of work. 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. less - 1 year ago, Masters triathlon win win ! The return leg was into a headwind which helped keep the power numbers up. You can learn more about MyProCoach™ here or preview your training plan now. 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 … 8 to 9 hour Ironman athletes aim for 78 to 80% of FTP, 9 to 10 hour Ironman athletes aim for 76-78% of FTP, 10 to 11 hour athletes aim for 74-76% of FTP, 11 to 12 hour athletes aim for 72-74% of FTP, 12 to 13 hour athletes aim for 70-72% of FTP, 13 to 14 hour athletes aim for, 68-70% of FTP, 14 to 15 hour athletes aim for 66 to 68% of FTP, 15 to 17 hour athletes aim for 64-66% of FTP. Pacing yourself is key to success in any endurance event. I am feeling great. 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? There are bound to be periods where you’re working harder or easier than planned. Below is the cycling pace chart that converts your MPHs into time for various distances from 10 miles to 112 miles (Ironman Distance). 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. Very happy! Inevitable you’ll experience some fatigue, but with correct pacing there should be minimal negative impact. less - 1 year ago, Phil is my first port of call for a plan and the person I would recommend first to others. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. THANK YOU!.. It’s difficult to correctly judge and evaluate pacing recent discussions have convinced me many athletes don’t understand or ironman pacing well. Triangulation. Phil is my first port of call for a plan and the person I would recommend first to others. By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. - I'm in top form and looking forward to my A race of IM Vichy later this year! As fatigue grows the heart rate required for a given level of exertion rises. I am feeling great. Ironman pacing with powermeter and FTP Jakob Ohlsen Published: 9th January 2018. Thank you Phil! We'll assume you're ok with this, but you can opt-out if you wish. Roth was a solid training day and I ran well off the back of a bike with a lower average heart rate and power than I might anticipate. Hello, A huge thank you! • Bike = 25 miles • Run = 7 miles "Computrainer Ergometer Input" = 20 min wattage test is based on a Computrainer Ergometer "Computrainer Ergometer Output" = all wattage outputs will be based on a Computrainer Ergometer; The calculator is currently calibrated to give an individual's "best scenario" race time on an average course. In the end, power pacing for triathlon comes down to a blend of science, experience, and experimentation. Please read our advice and, No coach support, personalized intensity zones or tracking software. *Plus, you’ll also receive free regular training advice from head coach Phil Mosley! Jan less - 1 year ago, Thank you Phil! You finish the bike feeling fine, but if you’ve pushed too hard the impact on the run is devastating. Try to avoid these 3 common mistakes. Check for that drop off in the last hour too, it can be a sign you’ve over cooked things. They might also watch “lap power” (average power since the last time you hit “lap”). Heart rate largely remains consistent whilst exertion increases. 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. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. If your CP20 power = 200 watts 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. Phil is my first port of call for a plan and the person I would recommend first to others. Copyright © 2007 - 2021 Russell Cox. There are three big mistakes that people make here. No bigger compliment! Riding too hard on the hills, due to inappropriate gearing. 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 would recommend you to anyone. 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. Spend too long or go too far above the appropriate effort level and the impact will is the same. The general trend hides the fact I’d pushed too hard at points earlier in the race. The High-Tech Advantage: Pro TJ Tollakson used Best Bike Split to predict his time for Ironman Mont Tremblant. Variability in conditions and courses can make it hard to judge the correct pacing for an Ironman. Global trends and aerobic decoupling will give an idea how you handle the effort, but also look at the details. 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. Join our community below! Web links also very helpful for the old amateur. The longer you spend above your ideal Ironman bike pace the more challenging the run becomes. Bike pacing – more than likely the bike was just too hard. If enthusiasm and the adrenalin rush drive you too quickly at the start, you may not make it to the finish line. It’s REALLY SIMPLE to do. Will look into a longer plan for next year. But her time will be slower due to her lower power to weight ratio. Joe Friel, author of The Power Meter Handbook, shows how using a power meter in an Ironman triathlon is so effective at dialing in your bike pacing that it's "almost like cheating". 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 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. In 2015 I did Ironman Barcelona, having recently become a new Dad. The harder the intensity of work the shorter the duration you can sustain it. Very happy! Ironman is an endurance trial, not a race. Riding in bursts, ranging from easy to hard - without realising. Similarly a drop in power or exertion for a heart rate is effectively the same situation. At around the 80-mile point you’ll notice people starting to drop off, while you continue to ride strong. - after... read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. - 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. My program is amazing and I am improving all the time. Bike nutrition – possibly there was insufficient feeding on the bike. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling. 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. Note: For Heart Rate and Feel guidelines, I created a more recent blog. 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. Two professional triathletes at Kona, Matt Russell, (12 th ), and Lionel Sanders, (29 th ), wore the new Stryd power meter device, a footpod which measures the … ​The bike section is where pace judgement is most vital. There’s a clear coupling between the two, though an unfortunate decline in power. Bike pacing is such a pivotal part of Ironman performance I’m returning to the topic again. In 2008 I had a good all round race and felt I’d performed well for my level of fitness. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Each one has been excellent in terms of... read moreThis was the third plan that I have purchased from Phil. From these two concepts, Average Power (the physics of the work you produce) and Normalized Power (the effect that work has on your body), we can extract two fundamental pacing concepts for the Ironman® bike: Produce the average watts that are right for you, framed by the requirement to run a marathon off the bike. This website uses cookies to improve your experience while you navigate through the website. 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. The faster you are, the higher the percentage you should aim for. ... Full Ironman Power Zones 65-80% Max Bike … Moments above your Ironman pace are expected, but the key is to manage and minimise them. My program is amazing and I am improving all the time. Considering averages and overall trends can hide certain issues. I was therefore very nervous about the Ironman and knew I’d have to get my pacing right to stand any chance of surviving. This is a longer ride targeted at your race pace intensity. Phil is a recognised expert in the field, having featured on many endurance sports publications. I was in great shape and those power spikes had minimal impact on my heart rate. On race day I followed the pacing strategy below and I actually set a new personal best of 8 hours 55 minutes. Unsubscribe at any time. I went out a little hard, but fortunately pulled that in quickly so the impact was minimal overall. As you start the marathon run in your IRONMAN, you’ll have already been racing from anywhere between 5:30 and 12 hrs. - 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. Hi Phil, Just wanted to say great job on your training plan. 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. It may make sense to push a little harder, but it’s important you don’t take yourself well outside your race pace. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. To sustain that pacing required harder work on the return. 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. But it really works. Bike pacing: If you can handle the 80–85 percent in the second half of these rides, without issue, then this should be very close to what you can do on race day. If you are a beginner or someone who struggles to run to your ability off the bike FOLLOW THE PLAN STRICTLY! You should start your Ironman run at around 65-70% of your maximum heart rate. Attempting to ride at a constant power output that is slightly too high. How Long Does It Take to Recover From A Triathlon? 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. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. It was like a revelation to me and I believe anyone can benefit from this approach. Once you have a power meter, you’ll need to get an accurate idea of your own power output. I’ve produced a few heart rate and power/pace graphs from my previous races to help illustrate some of these points. - Anti-chafing or chamois cream 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 stick to a principle that a poor run performance (relative to a realistic goal) means a poor bike. Founder of My Pro Coach. I've used a number of different plans... read moreHi Phil, Just wanted to say great job on your training plan. So thanks Phil , I'm looking forward to my next race ! In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base .