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. The net is that a 56 mile ride at Ironman® pace isn’t really long enough for pacing and nutrition mistakes to express themselves. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Thoughts on Pacing Your First 1/2 Ironman. And that second half is where the most time is likely to be gained or lost in your race. Pacing yourself for a half Ironman is challenging, but using the sets below, you can get a realistic view of your fitness level, and pace yourself accordingly on race day. Loving the program. Half Ironman Pacing Chart - TGB Training. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! All you've done for 9 months is build a vehicle. Submit your question now. Each MultiSport Mojo Ironman 6-month Triathlon Ironman Triathlon Training Plan PDF is a downloadable PDF and features an easier-to-understand, easier-to-use weekly “PIL” format (Power, Intervals, Long) crafted by Ironman Certified Coach Steve Harper. The two key workouts for a half ironman triathlon are both brick workouts (bike followed by run). If you’re racing in a wetsuit, make sure you base your pacing strategy on your recent wetsuit training times (and vice versa) Pacing the Bike for the Boulder Half Ironman Age Group Athlete. Dec 19, 2014 - By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Aim for 8 out of 10 intensity initially and use the first 300 metres of the swim to find your place in the group and hopefully get in the draft-zone of similar-level (or slightly faster) swimmers. This race takes place in Gilford, NH on beautiful Lake Winnepesaukee. 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. 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. 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. 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. After all you’ll have been racing for 3 to 6 hours already. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. My program is amazing and I am improving all the time. 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. Power: 68-70% of FTP Be smart, don’t waste time. Loving the program. Phil is my first port of call for a plan and the person I would recommend first to others. By Nadia Sullivan on May 31, 2015 Triathlon. I have been on a training plan for the last year... read moreI can highly recommend Phils training plans . 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. Remember, training is only HALF of the equation to having a successful Ironman or Ironman 70.3 race. So let’s say for argument’s sake it takes you five or six hours. Give you enough gears to maintain a nice steady power output ( FTP.! 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