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. At 64 im racing as I did in my 40’s . Jan less - 1 year ago, Thank you Phil! A useful concept for understanding pacing is aerobic decoupling the relationship between heart rate and power or pace. Will look into a longer plan for next year. Triangulation. I can highly recommend Phils training plans . 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 … I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. A power meter will massively increase your chances of success at Ironman. My graphs show the variety of approaches and how well they worked. Necessary cookies are absolutely essential for the website to function properly. 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. 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. If you can Heart rate drops, but pace remains largely constant. Join our community below! 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. Period. At around the 80-mile point you’ll notice people starting to drop off, while you continue to ride strong. I stick to a principle that a poor run performance (relative to a realistic goal) means a poor bike. 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. If your CP20 power = 200 watts If you do have a power meter already, then we recommend completing a 20min Function Threshold Power test, or FTP test for short. My program is amazing and I am improving all the time. Once you have a power meter, you’ll need to get an accurate idea of your own power output. Similarly a drop in power or exertion for a heart rate is effectively the same situation. You did not have a good bike if you didn’t meet your run goals. Just like Kona I felt I under performed early on and came into my own on the second lap. 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. When writing an Ironman training plan, I’ll give an athlete a directive of, “This is a zone one to two workout”. It’s REALLY SIMPLE to do. less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. 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. Tighten any loose bolts and check the tires for any signs of impending doom—such as cuts or nicks. *Plus, you’ll also receive free regular training advice from head coach Phil Mosley! But don’t stop reading this one yet. 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. Attempting to ride at a constant power output that is slightly too high. It’s one of the rare occasions I elevated my heart rate as the race goes on. THANK YOU!.. This was the third plan that I have purchased from Phil. Pacing yourself is key to success in any endurance event. This not only helps combine nutrition and pacing practice but simulates the race if ridden over a similar course. We also use third-party cookies that help us analyze and understand how you use this website. Excessive surges can significant hit fatigue and reserves effectively further limiting race pace. In 2008 I had a good all round race and felt I’d performed well for my level of fitness. The training plan gives me a more balanced life and no niggles !!! 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. Hi Phil, Just wanted to say great job on your training plan. This website uses cookies. Below is the cycling pace chart that converts your MPHs into time for various distances from 10 miles to 112 miles (Ironman Distance). There’s a clear coupling between the two, though an unfortunate decline in power. The harder the intensity of work the shorter the duration you can sustain it. By Phil Mosley. Variability in conditions and courses can make it hard to judge the correct pacing for an Ironman. The Ironman bike needs to be a stable transition from swim to run. I have been on a training plan for the last year... read moreI can highly recommend Phils training plans . Each one has been excellent in terms of... read moreThis was the third plan that I have purchased from Phil. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Moments above your Ironman pace are expected, but the key is to manage and minimise them. Phil is my first port of call for a plan and the person I would recommend first to others. I also bought your Ultra marathon plan and can't wait to start it soon. Bike nutrition – possibly there was insufficient feeding on the bike. Inevitable you’ll experience some fatigue, but with correct pacing there should be minimal negative impact. Phil is a recognised expert in the field, having featured on many endurance sports publications. 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. I am feeling great. They might also watch “lap power” (average power since the last time you hit “lap”). Ironman pacing with powermeter and FTP Jakob Ohlsen Published: 9th January 2018. At 64 im racing as I did in my 40’s . By: TGB Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. 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. You need a power meter to get your pacing right. The general trend hides the fact I’d pushed too hard at points earlier in the race. 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! Very happy! I was pretty shocked. You finish the bike feeling fine, but if you’ve pushed too hard the impact on the run is devastating. IRONMAN® U Certified Coaches will make you a better athlete. With a proper taper, adrenaline from race day, and having a solid plan that you can execute, it will make all the difference. This shows with the rise in power over the ride. - I'm in top form and looking forward to my A race of IM Vichy later this year! If you don’t own a power meter you can target a heart-rate range and an approximate average rolling speed. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! Whilst you may have marginal declines in effort the best races come when these are minimised. 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. Try to avoid these 3 common mistakes. This website uses cookies to improve your experience while you navigate through the website. Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. He ended up riding 4:26:55, averaging 278 watts, for a record setting performance. A simple, but flexible strategy for pacing triathlons using a power meter. Preview your flexible training plan from 4-48 weeks now! Simple to understand but comprehensive in execution. Aerobic decoupling expresses the degree of change over a ride, the fitter the individual the smaller the change in heart rate. Heart rate largely remains consistent whilst exertion increases. This category only includes cookies that ensures basic functionalities and security features of the website. Whilst a stable heart rate and effort level is ideal terrain, climate and fellow competitors can all change the nature of a course. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. There are three big mistakes that people make here. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. I had a good day in Taupo and felt it was one of my better bikes. Bike Pacing by Common Distances. Web links also very helpful for the old amateur. TIP: Don’t be over optimistic, especially if it’s your first Ironman. The return leg was into a headwind which helped keep the power numbers up. 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