How To Pace An Ironman Triathlon
102.6 هزار بار بازدید -
6 سال پیش
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Triathlon is an endurance sport,
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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📹 How To Improve Your Triathlon Training | What Is FTP? - http://gtn.io/FTP
📹 Triathlon Training Explained | What Is Critical Swim Speed? - http://gtn.io/TTECritcalSwim
Music: Epidemic Sound
Castle To Ruin STEMS DRUMS - Martin Hall
Consequenses (Instrumental Version) STEMS DRUMS - Johan Svensson
Majesty 5 STEMS DRUMS - Marc Torch
Nevermore 1 STEMS DRUMS - Marc Torch
Uplifter STEMS DRUMS - Sebastian Forslund
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers – and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
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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!
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
https://upload.globaltrinetwork.com/
If you'd like to contribute captions and video info in your language, here's the link - http://gtn.io/cy
Watch more on GTN...
📹 How To Improve Your Triathlon Training | What Is FTP? - http://gtn.io/FTP
📹 Triathlon Training Explained | What Is Critical Swim Speed? - http://gtn.io/TTECritcalSwim
Music: Epidemic Sound
Castle To Ruin STEMS DRUMS - Martin Hall
Consequenses (Instrumental Version) STEMS DRUMS - Johan Svensson
Majesty 5 STEMS DRUMS - Marc Torch
Nevermore 1 STEMS DRUMS - Marc Torch
Uplifter STEMS DRUMS - Sebastian Forslund
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers – and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Assos of Switzerland clothing: http://gtn.io/Assos
BMC Switzerland: http://gtn.io/bmc-bikes
Cervelo bikes: http://gtn.io/cervelo
Continental: http://gtn.io/continental
ENVE wheels: http://gtn.io/ENVE-wheels
KASK helmets: http://gtn.io/kask
ON Running: http://gtn.io/On-Running
Orca: http://gtn.io/Orca
Park Tool: http://gtn.io/parktool
Polar: http://gtn.io/polar
Profile Design: http://gtn.io/profiledesign
Quarq power meters: http://gtn.io/quarq
Roka: http://gtn.io/roka
Team Bath: http://gtn.io/TeamBath
Vision wheels: http://gtn.io/vision
Zipp wheels: http://gtn.io/zipp
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