Pacing a half ironman event can be tricky when you are tapered and fresh. We take the "emotion" out of the equation and use the tables below to hone in on your exact split and effort so you give all you have and don't blow it on either the bike or run!
At Tristar Athletes we start by using an estimation of your bike split. Look to the left hand side and then scroll across to find the corresponding TSS. (You may want to determine your split using a bike power calculator if you train by power) The TSS in this box should be a long ride you have accomplished at least once and up to 10 times prior to your "A" priority event. The intensity factor you select will help support the type of run you want to have off the bike. If you have only ridden at an intensity factor of .75 or 75% of FTP at the required TSS (For a half ironman bike split), you should think to ride slightly less intensive than this to run well off the bike. Example if 75% is your best at 179 TSS for your longest ride, think to target 70-72%. (IF)
Ride too hard? You are blown and walk it in! Left a little on the table? Thats ok, run it hard home and see the second chart below! Visit our bike pacing calculator to setup your race plan here.
How hard should you ride?
The second half ironman chart here depicts the same concept in the form of the run split. First start with what you "think" you can hold in a half ironman run off the bike. Note this must be supported by your run FTP (Functional threshold pace) or pace you can hold for a 30min run time trial. (This is 100% IF or equates to your FTP, functional threshold pace) It secondly should be supported by your hardest and or hardest and longest runs in training. [Example, you have run the required TSS for a 13.1 run of 110-125TSS in training at least one more many times and your best intensity factor was at the required (IF) or better.] For example, if you run your best long run at 85% of your FTP (Functional Threshold Pace) at the required TSS for the half, we would think to target 81-84% of FTP.
“Coach Cliffs Notes: Level Ⓐ athletes (more beginner) should think to target .65-.78IF, Level Ⓑ (intermediate) should think to target .78-.85 and advanced to pro athletes level Ⓒ should think to target .85-.93IF”
Know how "hard" to run off the bike.
“Coach Cliffs Notes: Wind, heat and other factors may also be brought into play with the pacing strategy and targets above and below. Ultimately, knowing the course and being flexible on the day will help you get across the line in the best time! Nutrition and core temperature also play a key roll in how well you will be able to execute the plan. ”
New to the 70.3 race scene as of 2018, this course is fast for sure. Water temps can be nice and cool as is the air temperatures to start the day. Could be just what you needed to get that half ironman PR?! This Tristar Athletes training plan has training stress that hits it just right for the bike and run sessions timed to keep the feet fast coming off the bike.” —Cliff Scherb, TSA Level III Coach
A quick all around type of day in Wilmington. The point to point swim is fast with the current and a generous flat course on the bike where every "hill" rewards you with a bit of break from the flatter sections. The time of year also cooler and less humid tends to make the run equally faster and pleasurable. Our team of coaches have put together plan prep that is ideal for this course with specific bike training stress as well as run specific repeats to make you finish strong with a smile. Get ready to go fast and achieve your quest for that elusive 70.3 PR! —Cliff Scherb, TSA Level III Coach
A fun course for sure and a speedy one at that. Our athletes love the weather and time of year of the event. It has a great "vibe". The Tristar plan calls for a mix of long and short intervals on the bike in the aerobars. We course specific training sessions in the aerobars uphill so that you can crank on the flat sections of the bike course and still run well.— Megan Tobin, TSA Level I Coach
What a beautiful venue and course in the Northeast. If typical August temperatures prevail, the conditions should be ideal for a great day. You begin with a point to point, sheltered ocean swim in Saco Bay. Being wetsuit legal should not be a question for this one. On the bike, you will start out gently climbing away from the coast and then find yourself cruising back into transition. Sticking to your pacing and power targets, your legs should be ready to run well off the bike. With the run course relatively flat and with portions of it being on a tree lined cinder trail, it’s a perfect way to finish up your race. By following the TriStar plan you should cross the finish line hitting your goals for the day. Then go and spend your afternoon at the beach where your day started. —Suzanne Turner, TSA Level I Coach
Connecticut 70.3 is a fantastic test of early season fitness with 3800 feet of climbing on the bike and an additional 900 feet on the run. With early summer temperatures typically on the cooler side, the most important part of managing this course (besides enjoying the beautiful New England views) is controlling your efforts on the many hills and not burning too many matches early in the race. Do this, and you’re sure to start your season off on the right foot.
What our coaches say about the Tristar race camp at Oceanside
Racing Oceanside camp weekend, your teammates will be cheering you towards a Half Ironman best with our coaches dialing in your race-day plans and needs. If you are training at camp you will be inspired to train at your very best with our coaches helping you every step of the way. We will have skills based sessions for swim bike run, race simulations and coaching theory break out sessions for live Q&A. See our schedule of events from our previous camp (here).
We have an ocean front house rented for 2020 that will host our team of athletes with beach access for open water swims. Please register asap so you don't miss this great opportunity to train along side your peers as well as our principal coaching staff.
The air may be thin but the training is “thick”! Steady ups and downs on the bike and run course make this course challenging but quick. Quick? The bike paced well with our Tristar Athletes plan teaches you how to pedal when up to speed and coast when effort is not needed. Onto the run you will benefit from key sessions we put together that tax your legs when running uphill. Our coaches know Boulder, live in Boulder and can help you be your best at this course. —Adam Daniels, TSA Level III Coach
Formerly Rev3 Virginia, this Ironman event will feature similar course and dynamics to the Rev event. The Chickahominy river is with the current and gets athletes out and onto the bike in a faster than usual time. We designed your course specific sessions (customized to your ability) to feature bricks that take you riding sustained uphill efforts in the aerobars similar to what you will see in Charles County. The run workouts will leave you confident as we teach you are high cadence rhythm method. Get started with your custom Virginia 70.3 plan. —Adam Daniels, TSA Level II Coach
Going big in the BIG easy! We prepare our athlete with a plan that introduces course specific intervals for your ability to ride a flat and fast course. We have specific long ride prep for the two loop bike course that forces you to pace early and be able to unload onto the run and down "stars & Stripes BLVD."! Total training stress we will be crafted for you individual goals whether your first New Orleans 70.3 or hunting for a worlds podium spot. With the race being later in the year, temperatures can also be warm and our heat "acclamation" protocol will help you adjust to the humid conditions. —Adam Daniels, TSA Level III Coach
A single loop wetsuit legal swim without any "drama" to worry about in the gorgeous waters of Elk Lake. One single loop of the coastline on the bike gets your legs slightly fatigued for the run but nothing too difficult if you stick to the Tristar plan. The total bike training load is slightly weighted in the plan versus swim and run stress to the training plan during the final build phases. For the run specific aspects of your training plan we have created treadmill to trail specific run sessions that are unique to the event. —Cliff Scherb, TSA Level III Coach
