How To Pace An Ironman Triathlon
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- เผยแพร่เมื่อ 2 ส.ค. 2018
- Triathlon is an endurance sport, so it requires an element of pacing. But an Ironman, or a Long Distance triathlon, is another level - it’s vital you get you’re pacing right!
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Your swim in an Ironman should be done at a relatively steady and aerobic pace. This is stage one, before a rather long day, so you don’t want to be burning any matches at this point by going too hard and into the red.If we use a Perceived Effort of Exertion scale from 1-10; 1 being easy, and 10 being hard. An Ironman swim should sit somewhere in the middle, around the 5 out of 10.
The best advice Mark has heard is to treat the bike leg like a training day. Try not to get carried away with the idea of it being a ‘race’. And if at any point you feel a burn from lactate, then you should definitely, definitely back off! A power meter is a really useful and instantly reactive measurement of how hard you’re working. If you do have a power meter already, then we recommend completing a 20min Function Threshold Power test, or FTP test for short. 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.
You should start your Ironman run at around 65-70% of your maximum heart rate. This is quite low, but this will get you through the first half-marathon comfortably. If you feel ok beyond that point, then you can begin to gradually build the pace over the second half. A good tip I picked up from Jan Frodeno, previous Ironman World Champ, was to take your time through the aid stations. Not only is it a time to fuel up and hydrate, it’s also a time for you to compose yourself and break the race up mentally.
For more information on all this, listen to Mark explain the full details and let us know how you would pace an Ironman race in the comments below!
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Have you ever had to walk in a triathlon? 🚶🏻♂️
No🤙
Yes, stomach cramps, probably down to dehydration
Fortunately (or unfortunately) my walking has been limited to Kona!
Absolutely, and there is NO SHAME in it. In fact, stopping to walk for 30sec-ish once and again during your race can actually make your time shorter. If you refuse you walk and just power through, but later BONK,CRAMP, etc. then your race is done. Stopping to walk, while losing a little bit of time can actually be enough “rest” to reset your system (body and mind) and get back up to race pace. I strongly believe in WALKING if you NEED to.
Yup to recharge my body
You guys should really make a video like this for Half Ironman pacing too.
Coming soon....
can we consider 80% of FTP sustainable for bike leg if we target between 5h and 5h30 in total of a relatively flat IM70.3?
Did the pacing a half iron man video ever get done ?
@@gtn how soon lmaaooo
@@gtn ......how soon?! :)
Wish I had GTN vids when I first started out. This is amazing
Sorry we weren't around any earlier!
Real solid vid guys, thanks. I spent 4 hours on the bike today with a bunch of hills, really trying to keep it deep in z2. It's mentally hard sometimes to hold back, but like you're saying, with *that* much racing ahead of you, there's no other option.
Can't believe this hasn't more likes. Great analysis and great delivery, thank you!
I did IronMan Bolton in 14:30 a few weeks ago and pacing is vital, the number of people that flaked out on the run was astounding. Swim at a comfortable pace, (you're not going to win any prizes for fast swimming) Bike with consistency, pick a time you would like to bike in and try and stick to it, remember there are downhills as well as up, run/walk the Run. I had planned on running for 9 mins and walking for 1 on the marathon. Caught my brother up after 3 miles and we ran it together, walking through the aid stations and filling up our drinks. The crowds are AMAZING and the support all the way around keeps you going.
Nice one Andrew - good job in finishing an event as tough as that!
I'll keep the advices and apply them in my next olympic distance race, a huge step for me on my way to half distance..
Great timing. I'm completing my first IM at Tenby in September. Used this in training today, although not sure how to not get lactic acid going up brassknocker hill near Bath! Thanks guys.
You can't not accumulate lactate up Brassknocker, that's a tough one!
To keep calm...good advice!
Thank's Mark. I'll try to use these wise words in Nice next month. Sending love !
Great video again guys, thanks
I'll give that a try this sunday. Thanks for the advice, GTN !
How did it go?
It's a PB !
At times, following this strategy felt like holding back (the first 90k of the bike and the first 10k of the run)
In the end it allowed me to pace the bike (and most of the run) evenly
I'll stick to that plan for the next ones !
Thank you
Valuable information ℹ️
Thanks
Great vid thanks 🙏
im competing in my first ironman on 20th august in cork! Really looking forward to it!
They go all out in swimming trust me I have seen this live
Like that! The HR approch is really helpfull, I guess...
1:25...The swim should be at a steady anaerobic pace :)
Great video
Thanks!
How do I pace the after-party?
Very cautiously!
Interesting video for 5 weeks to go. 75% of max and keep my technique on form. Sounds simple... hopefully easy
see you in wales
MH-370 see you in Wales
Hello Mark, and thank you for this video. I have a Question: when you talk about pacing on the bike with a percantage of max Hartrate, are you Refering to the Maximum Hart Rate (for me 190 in a 3000m track event), or the maximum Hart Rate for cyling (for me 185 on a 12% climb).
Alexander James hi, specific to the sport. As you say, they vary between each. So try to find your max for each discipline, if possible
Training on Collier way I see. Beautiful area
Question; Bike power, do you mean NP or just bike power?
As a supplement to this excellent video, you should ask Patrick Lange. The guy definitely knows how to pace a 140.6!
Krzysztof Kajetanowicz I’d say he knows a thing, or two
Keep in mind different courses and weather will change your race day entirely. Just raced IM Canada, and myself and racers I’ve chatted with were 15-20% slower cause of the climbing and heat
Good tip!
Mark how tall are you and what is the size of the P3 please?
please do the same for ironman 70.3!!!
Sebastian Palm ADD about 10% of FTP and there u have it
Coming soon...
Unlikely to be starting the bike after 12 hours, the normal cut off for the bike is 10 hours from race start. I raced Outlaw last weekend and that was the cut off there certainly.
Plumsie28 it does depend on the race, they do vary
have you ever done the ironman
just a heads up: you might want to make sure that nobody could hear 'steady anaerobic' instead of 'steady and aerobic' @ 1:26
yep I heard that too
Haha well steady anaerobic wouldn’t make sense unless you’re holding your breath whilst going at a steady pace. But I hear what you’re saying
@2:30 do you mean 30-40% below max? I feel like swimming at 30% of your max heartrate would be pretty tricky.
honestly. i still dont get it
i’m a hs sprinter but i’m planning on doing an ironman as an adult
180km whit 75% ftp that really high! 😳
Is a sub 12 ironamn possible in 19 months training ??
Currently:
I can train 4-6 days per week.
Swim needs work
Bike is OK
Run is slow (but can finish a marathon in around 4.45.
If I built now (generally) is it possible to get in shape to finish a fill IM sub 12 hours ?? In 19 months, August 2025???
About the run Pace just Take your year around Training pace its the perfekt Ironman Pace
Hi GTN, what lake are you at? and where is it?
This is at Vobster Quay, it's a diving lake.
Is there a video on how to pace to break 7 hours for a half ironman?
Watching this as a track sprint cyclist who knows full well that I will never ever do an iron man.
It is a curious sport. Nobody considers the best 50mi ultrarunners the best runners in the world, but yet that is how triathlon works. I will stick to sprint distance.
not with that altitude xD
You know you're tempted...
Hi
summary of the video: don't try very hard
Can you post the sources / research that you use for your statements?
Anyone else here racing Ironman Wales in 5 weeks
MH-370 yep hello 👋 😁
good luck!
MH-370 likewise ! Hope you’re feeling good for it mate have a good one
I'm doing it as my first Ironman. Feeling reasonably confident. I'm almost certain to go out way too hard, as I always do.
Mark, bloody high ftp% there.. would suggest 68-72% for 70-80% for properly trained Ironman ag'er..
Heikki Sanelma yep, hence the times on the chart. Take a close look at the chart @4:46 and that will agree with what you’ve suggested
Mark Threlfall i saw The chart and yes it all comes down to bike and total time, but still on my 10hr IM debut i did about ftp68 and If u are better trained and go faster naturally your FTP goes higher, for AG'er i would argue that one should not go much higher than 70% unless higher level background from cycling..? Wouldnt IT normally mesn that you go above your aerobic treshold.. i think only under 9hr pros and AG pros should do that in..