HALF IRONMAN RACE PLAN GUIDE
1:32 AM
Below is the race plan for a triathlete who is doing a HALF IRONMAN DISTANCE
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 – 1.9 KM
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 – 90 kilometers
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 – 21 kilometers
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:
• Stretch & ice
• Nutrition
• Enjoy festivities
CREDITS : JOE FRIEL'S BLOG
