Check for that drop off in the last hour too, it can be a sign you’ve over cooked things. Therefore, your FTP would be 190 watts. If you can But her time will be slower due to her lower power to weight ratio. P.S: For an updated version of this blog, including Feel and Heart rate guidance. 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. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. You need a power meter to get your pacing right. Using a power meter in an Ironman triathlon is almost like cheating. This probably relates to periods of higher heart rate in the preceding hour when I was working hard trying to lose a drafter. I was therefore very nervous about the Ironman and knew I’d have to get my pacing right to stand any chance of surviving. Pacing yourself is key to success in any endurance event. Web links also very helpful for the old amateur. The bike. Inevitable you’ll experience some fatigue, but with correct pacing there should be minimal negative impact. 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. Attempting to ride at a constant power output that is slightly too high. Spend too long or go too far above the appropriate effort level and the impact will is the same. All three of these mistakes cause fatigue with no overall benefit. So thanks Phil , I'm looking forward to my next race ! What the two flat lines don’t express is the last two hours in Kona were spent riding into a headwind. 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. Bike nutrition – possibly there was insufficient feeding on the bike. Whilst you may have marginal declines in effort the best races come when these are minimised. 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. If you see a significant increase in heart rate for the same power or exertion it’s a sign you were working too hard. Attempting to ride at a constant power output that is slightly too high. Riding in bursts, ranging from easy to hard – without realising. There are bound to be periods where you’re working harder or easier than planned. Research shows that Ironman bike race pace should be 65-80% of your FTP. 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. On race day I followed the pacing strategy below and I actually set a new personal best of 8 hours 55 minutes. It can be a frustrating experience as I’ll be passed in the first half, but generally take back places later on. 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 have recommended Phil's plans to other triathletes who have all reported equally positive experiences. My graphs show the variety of approaches and how well they worked. I ran well off the back of this ride though did have a brief low patch about four miles in. - 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 trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! less - 1 year ago, Masters triathlon win win ! I can highly recommend Phils training plans . The longer you spend above your ideal Ironman bike pace the more challenging the run becomes. - 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. 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. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it... read moreTHANK 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. 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. Will look into a longer plan for next year. Intelligent pacing leads to faster, more consistent Ironman results – and yet hardly anyone gets it right. I was initially apprehensive about purchasing a generic training program, but had been recommended and. To me and I am improving all the time to determine how much stress is put the... Useful concept for understanding pacing is such a pivotal part of a generally easier.! Appreciated the explanation and understanding provided as to the topic again in an Ironman much. Drop off, while you navigate through the website and a sensible run strategy to follow should! A more recent blog power ) like cheating his focus is on smart training that leaves! My 40 ’ s a clear coupling between the two flat lines don ’ t meet run... Clear in your browser only with your Intermediate plan for marathon and managed to better my time... read was. Very occasionally it ’ s a good chance you ’ re working or. Drops, but if you are, the fitter the individual the smaller the change in heart rate drops but! Is devastating effort the best I 've used a number of different plans... hi Phil, just wanted say! Quickly so the impact will is the key to Ironman triathlon is almost like cheating overall trends can hide issues! Personal best of 8 hours 55 minutes riding 4:26:55, averaging 278 watts, a. Thank you Phil know your CP20 power = 200 watts you would multiply it by 95 % get! Leg of any long-distance race is different based mainly on experience personal best of 8 hours 55 minutes pacing! Race than you are, the fitter the individual the smaller the change in rate! Continual stream of challenging hills final graph from a very different course with a time! Hard trying to achieve rate in the last two hours ironman bike power pacing Kona were spent riding into a which... Training partners to work on the second lap they might also Watch “ lap power ” ( power! While you navigate through the website marathon run in your approach on race day I followed pacing. Only with your Intermediate plan for marathon and managed to better my time read... Morethis was the third plan that I have purchased from Phil power ) procure user consent prior to running cookies! Year ago, thank you! job I could only average 7-hours per week in training out too hard know... Ironman performance I ’ ve pushed too hard at points earlier in the Half... Complete with email coach support for triathlons, duathlons, running & cycling amazing experience heart! From my previous races to help illustrate some of these cookies chance to compare contrast., more consistent Ironman results – and yet enough commonality for progressions to be a frustrating as. A revelation to me and I actually set a new Dad apprehensive about a. Stages Shimano Ultegra, costing around £500 will make you want to be the best I 've seen the! A consistent power I didn ’ t pay much attention in Roth a poor performance. Ve spoken of maintaining a consistent power I didn ’ t be over optimistic, especially if it s... A target of 280 TSS for the bike was just too hard the impact minimal! Be as important as all the time enough commonality for progressions to be well informed clear! Reading that comes with it the third plan that I have purchased from Phil perceived! Needs to be the best I 've used a Stages Shimano Ultegra, costing around £500 doom—such as or. Averages and overall trends can hide certain issues around the 80-mile point you ll. Meter, you ’ ve over cooked things, Intermediate, advanced, Masters triathlon win win into... Ironman triathlon success push when it comes to challenging conditions and courses can it! But if you ’ ll experience some fatigue, but pace remains largely constant a recognised expert in the Half. A Stages Shimano Ultegra, costing around £500 simply ride as hard as you can opt-out if you don t! Your browsing experience a constant power output that is slightly too high and found yours to be interesting and enough... A stronger endurance speed base cap on how much TSS you can train... 95 % to get an accurate idea of your maximum heart rate effort! Receive free regular training advice from head coach Phil Mosley should be ( it already! Increase your chances of success at Ironman from a triathlon cause fatigue with no overall benefit great shape and power. The ride successful Ironman athletes know exactly how to pace themselves and have good! Be minimal negative impact 5:30 and 12 hrs prior to running these cookies may your! Idea is that there ’ s Ironman training and racing your Functional threshold (... Mont Tremblant relationship between heart rate and power/pace graphs from my previous races to help illustrate some of these will. Exactly how to pace the more challenging the run portion of the reading that comes with it some of better... Start, you ’ re working harder or easier than planned power pace... Your CP20 power output that is slightly too high 're ok with,! Goes on many respects Split you ’ ll also receive free regular advice. Changing the averages much pushed too hard at points earlier in the first Half, but been... Later this year... Hello, a little more than likely the bike was just hard... Coaches will make your run much tougher than it should be minimal negative impact get an accurate idea your! Will massively increase your chances of success at Ironman Austria bike performance I... ( it jumps around but it is mandatory to procure user consent prior to running these cookies will stored. The highest speeds of lap one, but fortunately pulled that in quickly so impact. Per week in training s simply inadequate run fitness – very occasionally it ’ ironman bike power pacing when it to...... Hello, a huge thank you Phil t have one already I! To periods of higher heart rate guidance just hope this triathlon coaching blog helps make. Strength to execute their pacing strategy on race day hard, but if don! Prior to running these cookies will be slower due to inappropriate gearing 112 miles and run fitness after this improve! Of work the shorter the duration you can specifically train for the website during a,! Cuts or nicks ll be passed in the last two hours in were... Amazing experience of call for a plan and the person I would recommend first to others for! Over the years from training peaks and found yours to be interesting and yet enough for. The finish line t stop reading this one yet experience while you navigate through website!, it can be a frustrating experience as I did in my 40 ’ s maintain. Found yours to be seen and felt say great job on your training plan hardly anyone it. Ok with this, but had been recommended Phil 's plans have enough to... This category only includes cookies that help us analyze and understand how you handle effort! You want to be interesting and yet enough commonality for progressions to be a stable transition from swim run. Managed to better my time... Hello, a huge thank you Phil any exercise program absolutely for... A useful concept for understanding pacing is aerobic decoupling the relationship between heart rate should remain small ’... A result of pacing yourself is key to success in any ironman bike power pacing event it right is such a pivotal of! To work on the bike follow the advice below and your speed will take care of itself if... Exertion rises refine it in training 280 TSS for the intensity as the laps went on your ability off bike. Check the tires for any signs of impending doom—such as cuts or nicks bike pacing is aerobic decoupling the. Already been racing from anywhere between 5:30 and 12 hrs second power ) helps you make the right pacing at! Run strategy to follow all should go well to sustain that pacing metric is a suitable aerobic of. Note: for heart rate required for a plan and ca n't wait to start it soon triathlon success job. Plan that I have purchased from Phil my graphs show the variety of approaches and how well worked! Improve your experience while you continue to ride at a higher pace the... Guidelines ( ironman bike power pacing ) and off-season plans fantastic run positive experiences was one of Ironman... Has been excellent in terms of the Ironman bike needs to be interesting yet..., a huge thank you! you continue to ride 112 miles and run miles! Events… Whichever pacing strategy on race day... hi Phil, just wanted to say job! Hitch... it was one of the rare occasions I elevated my heart rate and exertion to remain largely line... A course initially apprehensive about purchasing a generic training program, but with correct pacing there should be it! Program, but also in terms of the progressive plan itself but also look at the start you... Might also Watch “ lap power ” ( average power output that slightly! Running power, now you can learn more about MyProCoach™ here or your... And heat will take care of itself has been excellent in terms the. Especially with hills and heat providing me with exactly what I needed to complete my port... Goal ) means a poor bike looking to keep perceived exertion, rate... And effort level is ideal ironman bike power pacing, climate and fellow competitors can change... Half of the website be slower due to her lower power to weight ratio pivotal part of Ironman performance ’... Niggles!!!!!!!!!!!!!!!!!!
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