Spend too long or go too far above the appropriate effort level and the impact will is the same. Simple to understand but comprehensive in execution. They might also watch “lap power” (average power since the last time you hit “lap”). This shows with the rise in power over the ride. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. You finish the bike feeling fine, but if you’ve pushed too hard the impact on the run is […] As fatigue grows the heart rate required for a given level of exertion rises. Using a power meter in an Ironman triathlon is almost like cheating. As you start the marathon run in your IRONMAN, you’ll have already been racing from anywhere between 5:30 and 12 hrs. The High-Tech Advantage: Pro TJ Tollakson used Best Bike Split to predict his time for Ironman Mont Tremblant. Intelligent pacing leads to faster, more consistent Ironman results – and yet hardly anyone gets it right. Phil is my first port of call for a plan and the person I would recommend first to others. If your CP20 power = 200 watts I then aimed to push harder on lap two and I think you can see that whilst heart rate is declining overall there are solid periods of work. From these two concepts, Average Power (the physics of the work you produce) and Normalized Power (the effect that work has on your body), we can extract two fundamental pacing concepts for the Ironman® bike: Produce the average watts that are right for you, framed by the requirement to run a marathon off the bike. Attempting to ride at a constant power output that is slightly too high. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. It may make sense to push a little harder, but it’s important you don’t take yourself well outside your race pace. Then with good nutrition and a sensible run strategy to follow all should go well. This was the third plan that I have purchased from Phil. I have been on a training plan for the last year... read moreI can highly recommend Phils training plans . At 64 im racing as I did in my 40’s . Therefore, your FTP would be 190 watts. TIP: Don’t be over optimistic, especially if it’s your first Ironman. I've used a number of different plans... Hi Phil, Just wanted to say great job on your training plan. Heart rate largely remains consistent whilst exertion increases. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. TSS uses power data to determine how much stress is put on the body during a ride. It was like a revelation to me and I believe anyone can benefit from this approach. Knowing how those feel in the first half versus the second half of an Ironman bike distance, you can work out how to pace your race. *Plus, you’ll also receive free regular training advice from head coach Phil Mosley! I am feeling great. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. If you don’t own a power meter you can target a heart-rate range and an approximate average rolling speed. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!!