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. 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. These events are sometimes called Half Ironman or Half Triathlon.
So let’s say for argument’s sake it takes you five or six hours. That’s a LONG time to be swimming, cycling and running, and you’ll need a pacing strategy that reflects that. If you treat it like it’s an Olympic distance triathlon you’ll pay a hefty price later in the day.
Thankfully the advice in this feature shows you how to pace yourself properly, so that you feel strong throughout. The secondary benefit of getting your pacing right is that it gives your body a fighting chance to process all the gels, bars and energy drinks that you consume during the event. So not only will this pacing strategy help you to race faster, but it will also keep you more energised along the way. Let’s start with the swim…
IRONMAN 70.3 Swim Pace
Transition 1.
IRONMAN 70.3 Bike Pace
Sub 5 hour Half Ironman Athletes:
- 83 to 84% of your threshold power output (FTP).
- 88-92% of your threshold heart rate
- Feels like 6 out of 10 intensity.
5 to 6 hour Half Ironman Athletes:
- 80 to 83% of your threshold power output (FTP).
- 84-88% of your threshold heart rate
- Feels like 5.5 out of 10 intensity.
6 to 8 hour Half Ironman Athletes:
- 77 to 80% of your threshold power output (FTP).
- 81-85% of your threshold heart rate
- Feels like 4.5 to 5 out of 10 intensity.
Transition 2
Jog. Be smart, don’t waste time. Save your legs for the run.
IRONMAN 70.3 Run Pace
Sub 5 hour Half Ironman Athletes:
- 90-92% of your threshold heart rate
- 90-91% of your 1-hour race pace
- Feels like 5 out of 10 intensity.
5 to 6 hour Half Ironman Athletes:
- 87-89% of your threshold heart rate
- 87-89% of your 1-hour race pace
- Feels like 4 out of 10 intensity
6 to 8 hour Half Ironman Athletes:
- 85-87% of your threshold heart rate
- 86-87% of your 1-hour race pace
- Feels like 3.5 out of 10 intensity
IRONMAN 70.3 Strategy
My final tip is to make sure you treat your half Ironman with respect. Use accurate and recent data to plan your pacing strategy, rather than guess work. As well as getting your pacing right, you need to think carefully about nutrition. The principles in this Ironman nutrition blog will help you. For more training advice check out our half Ironman schedules here.
By Phil Mosley.
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Copyright © 2016 Philip Mosley
