Hi There! I’m following the Trainerroad Half Ironman Distance High Volume Plan and have a few questions. One question is there is no mention of recommended Race Day pacing for the Swim/ Bike/ Run. Prior to using Trainerroad plan, for other Triathlon Races In the final Build and Speciality Phase I…

I’ve never seen anything in the plan (might be wrong). I rode my last race at just shy of 80% of FTP. This was also a flat course so was quick enough without having to really go too hard. There has been discussion on the podcast about pacing and there are plenty of pacing guides online that all l…

Hi Dreamchaser, welcome to the forums - join us on the IM thread, you may find your questions already answered [image] The Ironman Training 2021 Thread Training I’ve started these threads primarily as therapy/support for anyone subjecting themself to the Full or Half dist…

Why not do race pace efforts throughout training? In the past I’ll do lots of intervals at 70.3 power. Today I even ran 4x1mi repeats at race pace. And the race isn’t until may. Are you wondering what your pacing should be? Or wondering why the plan doesn’t have pacing efforts built in?

I saw a chart at one time which based % FTP on a TSS target. Can’t find the original but what I’ve used is below: * Goal watts determined by estimated time as % of FTP: * 2:20 - 2:30 – 87-85% * 2:30 - 2:40 – 85-84% * 2:40 - 2:50 – 83-82% * 2:50 - 3:00 – 81-80% * 3:00 - 3:15 – 79-80% * > 3:15 …

maybe I’m racing too low?? I ride a 70.3 bike leg in ~2:29 but that is below 80% of FTP. Is this chart specifically for triathlon or TT?

Both 70.3 and full charts are here :slight_smile: [image] Ironman and Half Ironman Percentage of FTP on the Bike Racing These charts are floating around the net and a pretty decent guide. Definitely want to try out whatever target you set in training and adjust based on y…

[image] Dream_Chaser: Am I missing seeing something written into the plan? Thanks! I think you are! Workouts such as Polar Bear and Gibraltar in the Specialty are at half ironman race pace. The mid volume version of the plan has a lot more of that though. Understandably so - higher volume di…

If an athlete is light on bike training, or if it’s there first 70.3 or the weather conditions are extreme, then I would agree that 80% Intensity Factor or even less is smart. But according to Hunter Allen and Andrew Coggan (book: Training and Racing with a Power Meter, the optimal Intensity Factor …

You are correct! Thank you. I was focusing on the weekend workouts because in prior plans that’s when I did Race Pace pacing blocks. Polar Bear, Gibralatr and even Leavitt and White are on the schedule for mid-week – all four are in the 70.3 HV and revolve right around that 85% IF.

My buddy who qualified for 70.3 worlds raced at .87 IF and had his best Run ever. He admits he pushed the razors edge of intensity on the bike; but he also had his best and most consistent 18 weeks of SBR training going into it. He also said the key to pushing the IF is to make certain your VI (V…

70.3 Triathlon Training Plan and Race Day Pacing

Racing

JoeX February 28, 2021, 11:20pm 3

Hi Dreamchaser, welcome to the forums - join us on the IM thread, you may find your questions already answered

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70.3 Triathlon Training Plan and Race Day Pacing

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70.3 Triathlon Training Plan and Race Day Pacing

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