Half-Ironman Race Plan for First Timer

Below is the race plan for a triathlete I coach who is doing his first half-Ironman this weekend at Timberman. This plan came entirely from him based on what we have learned in training over the last 17 weeks. Note his first goal to 'finish.' That's wise. He has been in the sport about one year and has done a few sprint- and Olympic-distance races. His run pacing chart may be just a bit aggressive in the latter few miles. But I like that he plans to start the run at a slow pace and then build into it. That mindset will hopefully keep him from going out too fast. We've set his bike power range on the low end. I believe he can ride at a higher level than 180w but given this is his first race at this distance it's best to be conservative, especially at the start of the ride. He'll be doing a second 70.3 race nine weeks after this one. We'll know a lot more about his capacity for work at this distance by then. And we'll do a better job of refining his plan.

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Timberman Ironman 70.3 2009

Goals:
• It’s simple: finish!
• Pace, moderate efforts at beginning of each leg
• Have fun and don’t worry about time
• Race your own race, don’t worry about other athletes (especially when they pass you)

Key For Success:
• Good pacing in each leg and no bonking
• Stay healthy, no upset stomach or cramps
• Don’t forget to refuel and hydrate

Race Week:
• In bed by 9:30 every night
• 15 minutes of stretching morning and night
• Visualize a strong finish before sleep each night
• Eat clean, avoid foods that upset stomach (lactose, mustard)
• Review race plan nightly

Day Prior:
• Rack the bike
• Drive the bike course
• Early to bed

Race Morning:
• 4:00AM: Wake up, Park gates open
• 4:15AM: Coffee and peanut butter & toast
• 4:30AM: Head to start
• 4:45AM: Head to transition
• 5:00 AM: Transition opens, body marking begins
• 5:15AM: Get body marked
• 5:30AM: Prepare transition
• 6:00AM: Warm up & stretch
• 7:00AM: Watch pro start
• 7:15AM: Apply body glide, HR belt, put on wetsuit
• 7:55AM: Wave 12 Start!

Swim – 1.2 miles

Goal:
• 38 minutes (30 seconds / 25 meters)

Key for Success:
• Relax, avoid anxious thoughts
• Find a good consistent rhythm
• Sight frequently and avoid zigzags
• Breathe often to avoid hyper-ventilating

Axioms:
• Efficiency not effort
• Rhythm is king
• Sight, sight, sight

T1:

Goal:
• 5 minutes

Tasks:
• Unzip wetsuit after water exit
• Remove wetsuit at transition
• Bike shoes on
• Sunscreen
• Helmet & sunglasses
• Quick hydration (add solid food/gel?)

Bike – 56 miles

Goal
• 3 hours (19 mph average)

Keys for Success:
• 180w on flat
• Pace, pace, pace – aim for negative split
• <240 on hills
• Hydrate with Gatorade Endurance
• Gels every 45 minutes (4 total)
• Be safe, avoid accidents
• HR<160

Axioms:
• Light legs and high cadence
• Aero is the way to go

T2:

Goal:
• 5 minutes

Tasks:
• Rack bike
• Bike shoes off, socks and run shoes on
• Helmet off, visor on
• Wear race belt (or add to T1?)
• Quick hydration (add solid food/gel?)

Run – 13.1Miles

Goal
• 1 hour 45 minutes (8 minute / mile average)

Keys for Success:
• Follow Plan:
Mile 1 9:00
Mile 2 9:00
Mile 3 8:30
Mile 4 8:30
Mile 5 8:30
Mile 6 8:00
Mile 7 8:00
Mile 8 8:00
Mile 9 8:00
Mile 10 7:30
Mile 11 7:30
Mile 12 7:00
Mile 13 7:00
• Hydrate at every aid station
• Gel every 45 minutes (3 total)
• Focus on form: stand proud, slight lean forward, mid-foot strike
• Don’t over-do it on hills
• HR<169

Axioms:
• Stay in Proud form
• Light feet!
• Tight core

Planned Time: 5 hours 33 minutes


Post Race:
• Call Joe – we did it!
• Stretch & ice
• Nutrition
• Enjoy festivities