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HALF IRONMAN RACE PLAN GUIDE

CEBU TRIATHLON | TRIATHLON BLOG CEBU


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:

CEBU TRIATHLON | SWIM 2 KM

• 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?)





CEBU TRIATHLON | BIKE 90 KMS



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?)




CEBU TRIATHLON | RUN 21KM




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
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  • 1:32 AM
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