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 would practice my Race Day pacing efforts in Training. Typically a WU, then a few timed blocks of Race Pace with rest in between, and Cool Down. But the Trainerroad SBR training workouts, as fas as I can see, don’t call out any specific blocks at Race Pace. The Bike specifically, even in the Specialty Phase, has either above FTP intervals during the week or 65 to 70% of FTP long rides. Meanwhile I always target my 70.3 Race Day pace between 85% and 80% of FTP. But the Trainerroad Plan has not suggested Race Day pace. Am I missing seeing something written into the plan? Thanks!

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 land in that range. 85% feels high to me, but that is my personal opinion and based on me knowing I couldn’t run a decent half marathon after that. I would love to be able to race the bike at 85% of FTP and run afterwards!

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 distance training plans, or otherwise building themselves up to iron distance races! muscle Please do post anything you want, getting through the plans and to the start line is not easy, and I know I’ll need some group therapy to keep me going and others probably will too slight_smile Ironman or any other brand doesn’t matter. This will be my eighth season in triathlon and hopefully…

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 – 78-76%

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 your strengths and weaknesses. [image] [TSS_Half_Ironman]

[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 dictates lower intensity, hence all the long slow stuff in the plan you’re doing.

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 ® (IF®) range to race a Half Ironman is . 83-. 87. TrainingPeaks Joel Friel also recommends 80 to 85% of FTP. My main contention is in the Trainerroad High Volume 70.3 plan I don’t see any bike blocks @ Race Pace. And the plan also doesn’t suggest a Race Pace. Meanwhile Race Specific Pace is a super important component of training and Race Day!

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 (Variability Index) between AP (average power) and NP is below 1.03. At my last 70.3 race (June 2019) I cycled @ .85 IF (235 AP/ 238 NP) 2:27 bike time, and I held it together on the run, until the last 2 miles. But admittedly my Run training was mediocre at best going into the race.

TrainerRoad

70.3 Triathlon Training Plan and Race Day Pacing

Racing

JoeX March 1, 2021, 9:24am 7

Both 70.3 and full charts are here

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