1. How does half-Ironman speed typically relate to Ironman speed?
I don’t believe that half-Ironman speed directly translates to Ironman performance as Ironman relies on a completely different set of energy systems, tools and needs. It is an event that requires immense specificity in training, with plenty of focus given to training at or just above the intensity of race day. When athletes transition from half-Ironman distance to Ironman, I encourage and aim for them to maintain their natural speed that has been gained in short course training and racing. You should try not to lose your different “gears” of power or pace. I am always wary of athletes who solely focus on lower-intensity training, and are willing to give away the ability to generate the power and pace required for half-iron-distance racing. The loss of higher power and pace usually indicates accumulating fatigue and a lower performance potential.