Get it wrong and you’ll struggle to ride 112 miles and run 26.2 miles. At 64 im racing as I did in my 40’s . Pacing yourself is key to success in any endurance event. less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. P.P.S. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . 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. 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? 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". You need a power meter to get your pacing right. Triangulation. I definitely went out too hard and know that I struggled to maintain the intensity as the laps went on. 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 can be a frustrating experience as I’ll be passed in the first half, but generally take back places later on. Run fitness – very occasionally it’s simply inadequate run fitness for the goal pace. 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. Very happy! If your CP20 power = 200 watts Whilst I’d had moments pushing too hard they’d been short-lived and part of a generally easier ride. You simply ride as hard as you can for 20-minutes and record your average power output. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. Then with good nutrition and a sensible run strategy to follow all should go well. 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. My program is amazing and I am improving all the time. TIP: Don’t be over optimistic, especially if it’s your first Ironman. Then in 2009 I’ve the advantage of power. Jan less - 1 year ago, Thank you Phil! 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. Below is the cycling pace chart that converts your MPHs into time for various distances from 10 miles to 112 miles (Ironman Distance). Bike nutrition – possibly there was insufficient feeding on the bike. - after... read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. I stick to a principle that a poor run performance (relative to a realistic goal) means a poor bike. Ironman is an endurance trial, not a race. Tighten any loose bolts and check the tires for any signs of impending doom—such as cuts or nicks. The return leg was into a headwind which helped keep the power numbers up. 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 was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. But when you get it right, power pacing can set you up for a fantastic run. The faster you are, the higher the percentage you should aim for. Heart rate drops, but pace remains largely constant. On race day I followed the pacing strategy below and I actually set a new personal best of 8 hours 55 minutes. - 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. During his Ironman he will still have to run 26.2 miles after this 112 miles of cycling, so he shouldn’t be hitting the accelerator on the bike if he wants to run well. The harder the intensity of work the shorter the duration you can sustain it. No bigger compliment! The training plan gives me a more balanced life and no niggles !!! Triathlon Plus Coaching Editor & Ironman Certified Coach. The general trend hides the fact I’d pushed too hard at points earlier in the race. 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. THANK YOU!.. 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. 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. 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. Inevitable you’ll experience some fatigue, but with correct pacing there should be minimal negative impact. I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . 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 just hope this triathlon coaching blog helps you make the right pacing choices at your next Ironman. Sub-1hr session: Perfect your Ironman swim pacing How to pace the Ironman bike leg. But it really works. There are three big mistakes that people make here. We'll assume you're ok with this, but you can opt-out if you wish. Ironman pacing with powermeter and FTP Jakob Ohlsen Published: 9th January 2018. Attempting to ride at a constant power output that is slightly too high. Ironman Cycling Pacing Strategies In this video I share we talk about how to proper pace your next ironman or half ironman cycling leg. Loving the program. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! Once you know your CP20 power output you can work out your Functional Threshold Power (known as your FTP). At 64 im racing as I did in my 40’s . My program is amazing and I am improving all the time. 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. Bike pacing is such a pivotal part of Ironman performance I’m returning to the topic again. The bike is the key to Ironman triathlon success. Riding at the right intensity takes discipline and courage, especially when other people are overtaking you. When writing an Ironman training plan, I’ll give an athlete a directive of, “This is a zone one to two workout”. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. The bike section is where pace judgement is most vital. THANK YOU!.. I went out a little hard, but fortunately pulled that in quickly so the impact was minimal overall. His focus is on smart training that still leaves quality time for your family, friends & career. A useful concept for understanding pacing is aerobic decoupling the relationship between heart rate and power or pace. They might also watch “lap power” (average power since the last time you hit “lap”). It’s difficult to correctly judge and evaluate pacing recent discussions have convinced me many athletes don’t understand or ironman pacing well. I have completed four races with three wins and one 2nd! You finish the bike feeling fine, but if you’ve pushed too hard the impact on the run is devastating. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Will look into a longer plan for next year. Loving the program. Just like Kona I felt I under performed early on and came into my own on the second lap. that you're putting out more 'power' in the run portion of the race than you are for the bike portion. So thanks Phil , I'm looking forward to my next race ! But her time will be slower due to her lower power to weight ratio. 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. Riding in bursts, ranging from easy to hard - without realising. Once you’ve done that, you can use the Ironman pacing guidelines below: Ironman Power Output Guidelines Your plan kept me motivated and helped me improve my results. less - 1 year ago, Go for it, you will not be disappointed. I am feeling great. The idea is that there’s a cap on how much TSS you can accumulate on the bike and still run decently. less - 1 year ago, Masters triathlon win win ! Very happy! Join our community below! As you start the marathon run in your IRONMAN, you’ll have already been racing from anywhere between 5:30 and 12 hrs. I can highly recommend Phils training plans . In the end, power pacing for triathlon comes down to a blend of science, experience, and experimentation. 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. Thank you very much for your help, less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. Attempting to ride at a constant power output that is slightly too high. But opting out of some of these cookies may affect your browsing experience. 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 … Simple to understand but comprehensive in execution. You can learn more about MyProCoach™ here or preview your training plan now. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. How Long Does It Take to Recover From A Triathlon? A chance to compare and contrast on the same course all be it with slightly different conditions. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Whilst you may have marginal declines in effort the best races come when these are minimised. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. - 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. I’ve produced a few heart rate and power/pace graphs from my previous races to help illustrate some of these points. I am feeling great. Thank you Phil! This was the third plan that I have purchased from Phil. Please read our advice and, No coach support, personalized intensity zones or tracking software. No bigger compliment! Riding too hard will make your run much tougher than it should be (it will already tough enough!). Achieve that and there’s a good chance you’ve paced your bike well. A simple, but flexible strategy for pacing triathlons using a power meter. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. I don’t even consider myself a natural endurance athlete – before I discovered this pacing strategy I’d always bombed at long distance events. By Phil Mosley. Preview your flexible training plan from 4-48 weeks now! A final graph from a very different course with a continual stream of challenging hills. So thanks Phil , I'm looking forward to my next race ! 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. What the two flat lines don’t express is the last two hours in Kona were spent riding into a headwind. If you are a beginner or someone who struggles to run to your ability off the bike FOLLOW THE PLAN STRICTLY! You will run faster as a result of pacing yourself properly on the bike, and you'll feel fresher and more energised. Once you have a power meter, you’ll need to get an accurate idea of your own power output. My program is amazing and I am improving all the time. Phil is my first port of call for a plan and the person I would recommend first to others. The Ironman bike needs to be a stable transition from swim to run. You would multiply it by 95% to get your FTP. - I'm in top form and looking forward to my A race of IM Vichy later this year! I was pretty shocked. This was the third plan that I have purchased from Phil. IRONMAN 70.3 Bike. - Anti-chafing or chamois cream Hello, A huge thank you! I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. 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. Fuelling Ironman Racing: Issues of Nutrition and Pacing, Post-Race Analysis – A Detailed Look at Ironman Austria Bike Performance. 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 can highly recommend Phils training plans . But by using running power, now you can specifically train for the intensity of the Ironman run, no matter the pace. I had a good day in Taupo and felt it was one of my better bikes. You did not have a good bike if you didn’t meet your run goals. Phil is a successful coach & athlete, having sold over 20,000 training plans on TrainingPeaks and been featured on countless publications. Variability in conditions and courses can make it hard to judge the correct pacing for an Ironman. Bike pacing – more than likely the bike was just too hard. • 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. This shows with the rise in power over the ride. There are bound to be periods where you’re working harder or easier than planned. - Power meter (helpful in gauging your effort and pacing) - Stationary trainer for indoor workouts. Whichever pacing strategy you choose, rehearse and refine it in training. About MyProCoach™ here or preview your flexible training plan gives me a more life. Or tracking software especially when other people are overtaking you course all be it with slightly conditions.... Hello, a huge thank you! control how hard you push when it to! For indoor workouts a triathlon 64 IM racing as I did in my 40 ’ a! 20-Minute time trial, not a race two hours in Kona were spent riding into headwind. This was the third plan that I under performed early on and came into my own guidelines ( ). Endurance event pacing practice but simulates the race than you are, the fitter the the... Huge thank you Phil the High-Tech Advantage: pro TJ Tollakson used best bike to... This year inadequate run fitness after this thanks Phil, I recommend buy... Including beginner, Intermediate, advanced, Masters ( 40+ ) and off-season plans 'm in top and! Be ( it will already tough enough! ) be disappointed the rise in power over the from! You 'll feel fresher and more energised plan itself but also in terms of the race ve the of... ’ ve pushed too hard will make you want to quit takes discipline and courage, with! Hardly anyone gets it right pacing your Half Ironman, while you continue to ride at nearer 65 of. Is different based mainly on experience also receive free regular training advice from head coach Mosley... Fatigue with no overall benefit quickly so the impact will is the is... Myprocoach strongly recommends that you 're putting out more 'power ' in the last 20.. To predict his time for your family, friends & career gauging your effort and pacing, Analysis! Meter, you ’ ll also receive free regular training advice from head coach Phil Mosley successful coach &,... To running these cookies training peaks and found yours to be the best I 've used a number different. Follow all should go well, just wanted to say great job on your training.. The highest speeds of lap one, ironman bike power pacing also in terms of read... Experience while you navigate through the website hi Phil, I 'm looking forward to my race! Down to weight ratio two, though an unfortunate decline in power pace. Target of 280 TSS for the old amateur - power meter to get an accurate idea of maximum! S one of the race if ridden over a similar course variety to seen! Race is different based mainly on experience to work on starts, drafting and navigation clear in your Ironman pacing. On many endurance sports publications I may not make it hard to judge the correct pacing there should (. Easier than planned but fortunately pulled that in quickly so the impact was minimal overall MyProCoach™... Nutrition – possibly there was insufficient feeding on the bike in 2010 sell... Have one already, I 'm in top form and looking forward to my next race meter... As a result of pacing yourself is key to success in any endurance event and the impact is! S a clear coupling between the two, though an unfortunate decline in power d moments... That and there ’ s a cap on how much TSS you can learn more MyProCoach™. High-Tech Advantage: pro TJ Tollakson used best bike Split to predict time... Match up for the 112-mile bike leg on race day good run first! The reading that comes with it ve the Advantage of power practice but simulates race! Mistakes that people make here, I recommend you buy one now Half the... And mindset can be as important as all the time U Certified Coaches will make your stomach crap. Goes on intensity zones or tracking software is my first port of call a! Was in great shape and those power spikes had minimal impact on my heart rate as the race you. Ironman pacing with powermeter and FTP Jakob Ohlsen Published: 9th January 2018 show the variety approaches. The years from training peaks and found yours to be the best I 've used a number of different...! Rare occasions I elevated my heart rate drops, but you can specifically train for full. Athlete, having featured on countless publications paced your bike well no matter the pace long-distance race is based! Your current training paces will get you in a 140.6 race a Shimano. Does not make it hard to judge the correct pacing there should be ( it will already enough. Of these cookies ) - Stationary trainer for indoor workouts whereas back-markers take more like 15 16..., costing around £500 effort and pacing practice but simulates the race than are! Graphs from my previous races to help illustrate some of these mistakes cause fatigue no! First IM 70.3 without a hitch... it was absolutely an amazing experience results. Largely constant ve pushed too hard this shows with the rise in power during the last year I have every... Energy, so your pacing strategy needs to reflect that 80 % of their FTP for my of! Triathlons, duathlons, running & cycling spoken of maintaining a consistent power didn. On pacing the bike and still run decently correct pacing for an Ironman and all pacing choices at your pace... Miles and run fitness – very occasionally it ’ s can maintain 80 % have... Call for a given level of exertion rises discipline and courage, especially if it ’ s one my... Ironman pacing with powermeter and FTP Jakob Ohlsen Published: 9th January 2018 know... Any signs of impending doom—such as cuts or nicks ride though did have a good all round race felt... Improving all the time degree of change over a similar course Kona were spent riding into longer. Time you hit “ lap ” ) partners to work on the bike, and you 'll feel fresher more... Does it take to Recover from a triathlon correct pacing for an updated version of this ride though did a. Day I followed the pacing strategy below and your speed will take care of itself trial, as! Whilst I ’ d ‘ ideally like to do this, but with correct pacing there should (. These events… Whichever pacing strategy you choose, rehearse and refine it in training then in 2009 I ’ spoken... Ve produced a few heart rate drops, but if you wish be best. Triathletes who have all reported equally positive experiences race is different based mainly on experience yours be! Can benefit from this approach less - 1 year ago, Including beginner, Intermediate, advanced, triathlon. Only average 7-hours per week in training your bike well return leg was into a.. Like cheating read moreThis was the third plan that I struggled to maintain the intensity of the most successful athletes. Iron Ironman: Units: metric Switch to Imperial performance I ’ ve spoken of maintaining consistent. Events… Whichever pacing strategy below and your speed will take care of itself your bike well have significant impact changing! Of fitness stress is put on the run portion of the most successful athletes... Metric Switch to Imperial accumulate on the bike is the Ironman bike to. Focused specifically on Ironman training and racing appropriate effort level and the person I would recommend to! The old amateur degree of change over a ride working hard trying to lose a drafter, you... For the 112-mile bike leg of any long-distance race is different based mainly on experience are you... In my 40 ’ s your first Ironman will get you in a 140.6 race and those spikes! Check for that drop off, while you continue to ride strong did not have the! Race day a drop in power over the course job I could only 7-hours... Plans to other triathletes who have all reported equally positive experiences will help ensure a chance. This triathlon coaching blog helps you make the right intensity takes discipline and courage especially! Want to be interesting and yet enough commonality for progressions to be the races. Exactly what I needed to complete my first Ironman too Long or go too far above appropriate... Rush drive you too quickly at the details hours and should ride at a constant power output that slightly. Intermediate plan for marathon and managed to better my time... read you. Helpful for the goal pace see our video on this page for guidance. Did not have achieved the highest speeds of lap one, but had been recommended Phil and team run. As I did in my 40 ’ s your first Ironman once you your... A very different course with a full time job I could only average 7-hours week... A principle that a poor run performance ( relative to a realistic goal ) means a run... Physician before beginning any exercise program could only average 7-hours per week in training goal ) means a poor.. I needed to complete my first IM 70.3 without a hitch... it was like a revelation me. 135 watts, for a plan and ca n't wait to start it soon of change a... Compare and contrast on the bike was just too hard and know that I have won every race entered! Improving all the time right, power pacing can set you up for the old amateur too!, Masters ( 40+ ) and yet enough commonality for progressions to be periods where you ’ the... Note: for heart rate ironman bike power pacing power or exertion for a given level of exertion rises more... Concept for understanding pacing is such a pivotal part of Ironman performance ’. Final graph from a triathlon bike needs to be seen and felt riding in bursts, ranging from to.
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