Ironman Training Testing in Santa Cruz
Training for an Ironman or 70.3 in Santa Cruz? Get VO₂ max testing to optimize your 140.6-mile (or 70.3-mile) preparation. Test on both Wahoo KICKR Bike and self-powered treadmill to dial in sport-specific zones for the 2.4-mile swim, 112-mile bike, and 26.2-mile run journey ahead. Master Zone 2 all-day pacing-the #1 key to Ironman success.
Why Ironman Athletes Get Tested
Ironman = 8 to 17 hours of sustained aerobic effort. This isn't a sprint-it's an all-day energy management challenge. VO₂ max testing reveals your Zone 2 endurance base (the foundation for everything) and shows you the EXACT conservative bike pace that sets up a runnable marathon. Going too hard on the bike? You'll pay for it at mile 15 of the run. Testing prevents this disaster.
The Ironman Truth: The bike leg is a 112-mile warm-up for a marathon. Test both modalities to understand your cycling-specific zones (for 5 to 7 hours of riding) and running-specific zones (for the marathon off fatigued legs). Your success depends on conservative, disciplined Zone 2 to 3 execution.
Complete testing for 140.6-mile preparation:
- Bike Testing ($250) - Critical for 112-Mile Leg:
- • Test on Wahoo KICKR Bike (customized to your fit)
- • Zone 2 identification: Your all-day sustainable cycling pace
- • Power-to-HR correlation: Know exact watts and HR for race day
- • FTP validation: But remember-IM pace is 68 to 78% FTP (Zone 2 to 3!)
- • Fat oxidation analysis: Critical for 5 to 7 hour bike leg fueling
- • Race strategy: Conservative Zone 2 = runnable marathon. Zone 4 = death march.
- Run Testing ($250) - Critical for Marathon Off the Bike:
- • Test on self-powered treadmill
- • Zone 2 to 3 running: Your marathon-off-bike HR targets
- • Run-off-bike adjustment: Expect 5 to 10 bpm elevation after 112-mile bike
- • Pacing strategy: Start conservative, let HR rise naturally
- • Running economy: Oxygen cost at marathon pace
- • First mile strategy: Start 10 bpm BELOW target zone!
- Why Test BOTH Modalities:
- • Different VO₂ max values: Cycling typically 5 to 10% lower than running
- • Different zones: Zone 2 on bike ≠ Zone 2 running (HR differs!)
- • Sport-specific training: Use bike zones for long rides, run zones for long runs
- • Brick workouts: Understand HR shift from bike to run
- • Race day precision: Know EXACTLY what HR to hold on bike and run
- Dual Test Package: $500 (Both Bike & Run)
- • Get complete Ironman preparation data
- • Can be done same day (~3 hours) or separate days
- • Most comprehensive IM testing available
80 to 85% of Ironman training is Zone 2 (aerobic endurance):
- Why Zone 2 Matters for Ironman:
- • Fat oxidation: Zone 2 trains your body to burn fat (glycogen-sparing for run!)
- • Mitochondrial density: Builds aerobic "engine" for all-day effort
- • Capillary networks: Improves oxygen delivery to muscles
- • Fatigue resistance: Zone 2 volume = ability to sustain effort for 10+ hours
- • The key: You MUST stay in Zone 2 on race day bike leg!
- Zone 2 Training Week (Base Phase):
- • Long bike: 4 to 6 hours in Zone 2 (100+ miles)
- • Long run: 2 to 3 hours in Zone 2 (16 to 22 miles)
- • Brick workout: 2 to 3 hours bike Zone 2 → 45 to 60 min run Zone 2
- • Mid-week rides: 2 to 3 hours Zone 2
- • Mid-week runs: 60 to 90 min Zone 2
- • Recovery: Zone 1 spins and easy jogs
- • Hard days (20% of volume): Zone 3 to 4 threshold work
- Common Zone 2 Mistakes:
- • Training too hard: Most athletes train in Zone 3 when they think it's Zone 2
- • Why it matters: Chronic Zone 3 = chronic fatigue, poor fat adaptation
- • Testing prevents this: Know your EXACT Zone 2 ceiling (VT1)
- • Ego check: Zone 2 feels TOO EASY-that's the point!
The Conservative Ironman Strategy (What Testing Reveals):
- Bike Leg Pacing (112 Miles):
- • Target: Zone 2 to low Zone 3 (70 to 80% max HR, 68 to 78% FTP)
- • Why so conservative? Saving legs for the marathon!
- • First 56 miles: Stay in Zone 2-discipline is key
- • Second 56 miles: Upper Zone 2 to low Zone 3 if feeling good
- • Never exceed Zone 3: Zone 4 on bike = walking by mile 15 of run
- • Hills: Keep HR in Zone 2 even if power drops (HR matters more!)
- Run Leg Pacing (26.2 Miles Off the Bike):
- • Mile 1 to 3: Start 10 bpm BELOW target Zone 3 (let HR rise naturally)
- • Mile 4 to 13: Settle into Zone 3 (75 to 82% max HR)
- • Mile 13 to 20: Hold Zone 3 (will feel progressively harder)
- • Mile 20 to 26: Upper Zone 3 if feeling good, Zone 2 if suffering
- • Don't go out hot! Most common IM run mistake = starting too fast
- The Ironman Pacing Truth:
- • Conservative bike + strong run = great race, happy finish
- • Aggressive bike + death march run = painful, slow finish
- • Testing shows you: The EXACT conservative zones that work
- • Discipline wins: Stick to your zones no matter what others are doing!
Your RER (substrate utilization) data informs fueling:
- Bike Leg Fueling (5 to 7 Hours):
- • Intensity: Zone 2 to 3 = mixed fat/carb burning (RER 0.75 to 0.85)
- • Carb target: 60 to 90g per hour
- • Stay in Zone 2 = maximize fat oxidation = preserve glycogen for run!
- • Testing shows: Your exact fat-burning zone (FatMax)
- • Strategy: Consistent fueling every 20 to 30 min, no spikes
- Run Leg Fueling (3 to 5 Hours):
- • Intensity: Zone 3 = more carb reliant (RER 0.85 to 0.90)
- • Carb target: 30 to 60g per hour (whatever stomach tolerates)
- • Problem: GI distress common on run after 112-mile bike
- • Solution: Practice nutrition in brick workouts
Testing benefits both distances, but strategy differs:
- Half Ironman (70.3) Pacing:
- • Bike (56 miles): Zone 3 (75 to 85% max HR, 75 to 85% FTP)
- • Run (13.1 miles): Zone 3 to 4 (80 to 87% max HR)
- • Duration: 4 to 6 hours (elite to age-group)
- • Higher intensity sustainable: Shorter distance = less conservative
- • Training: More Zone 3 tempo and Zone 4 threshold work
- Full Ironman (140.6) Pacing:
- • Bike (112 miles): Zone 2 to 3 (70 to 80% max HR, 68 to 78% FTP)
- • Run (26.2 miles): Zone 3 (75 to 82% max HR)
- • Duration: 9 to 17 hours (elite to age-group)
- • Ultra-conservative required: All-day effort = Zone 2 mastery
- • Training: Massive Zone 2 volume (80 to 85% of training)
Santa Cruz offers perfect Ironman training terrain:
Long Bike Training
- • Highway 1 North: Flat to rolling coastal riding. Perfect for Zone 2 endurance (4 to 6 hour rides, 80 to 120 miles possible)
- • Davenport Loop (via Empire or Bonny Doon): 50 to 70 mile loops, mixed terrain
- • Empire Grade climb: Zone 2 discipline on 12-mile sustained climb
- • Santa Cruz to Monterey: 60-mile one-way for long training rides
Long Run Training
- • San Lorenzo River Trail: 10+ miles one-way, flat, perfect for Zone 2
- • West Cliff out-and-backs: Flat running for long steady efforts
- • Nisene Marks fire roads: 16 to 22 mile long runs on trails
- • Highway 1 path north: Long, flat coastal running
Open Water Swimming
- • Seabright Beach: Open water swimming year-round (wetsuit)
- • Cowell's Beach: Calmer water for OWS practice
- • Note: VO₂ max testing on bike/treadmill (not swim-specific), but zones transfer to effort-based swimming training
Popular Ironman and 70.3 races where testing helps:
- Ironman Santa Rosa: Rolling bike, hot run-conservative Zone 2 bike critical
- Ironman Lake Tahoe: High altitude (6200 ft), challenging-test at sea level, adjust for altitude
- Ironman Arizona (Tempe): Flat, fast, hot-Zone 2 discipline + heat management
- Ironman Canada (Whistler): Mountainous bike, cool temps-pacing on climbs
- Ironman 70.3 Santa Cruz: Local race! Coastal course, moderate temps
- Wildflower Long Course (not IM-branded but similar): Hilly, hot-Zone 2 discipline
Strategic timing for Ironman testing:
- Pre-Season / Base Phase Start (16 to 20 Weeks Out):
- • Establish baseline zones before training block
- • Set up Zone 2 targets for long rides and runs
- • Plan training distribution (80% Zone 2, 20% Zone 4 to 5)
- Mid-Build (10 to 12 Weeks Out):
- • Verify zones and track improvements
- • Adjust if fitness has improved significantly
- • Fine-tune race pacing strategy
- Post-Race (4 to 6 Weeks After):
- • Assess end-of-season fitness
- • Plan off-season and next race preparation
- • Compare year-over-year improvements
Individual Discipline Testing: $250 per test
- • Bike Test: Wahoo KICKR, power zones, Zone 2 optimization
- • Run Test: Treadmill, marathon zones, run-off-bike guidance
Dual Test Package: $500 (Bike + Run)
Complete Ironman preparation. Most comprehensive testing for 140.6.
Add RMR Testing: +$75 for nutrition optimization
The #1 rule of Ironman: Conservative bike = runnable marathon. Your zones make this possible:
Swim Pacing (2.4 miles)
- • Start controlled, find rhythm by 400m
- • Focus on efficiency, not speed
- • Save legs for 112-mile bike
- • Heart rate will be elevated from swim start adrenaline
Bike Pacing (112 miles)
- • Target: Zone 2 (below VT1)
- • First 20 miles: Stay disciplined, resist going harder
- • Miles 20-90: Settle into Zone 2, monitor heart rate
- • Miles 90-112: Maintain Zone 2, prepare legs for run
- • Critical: If heart rate creeps into Zone 3, back off immediately
Run Pacing (26.2 miles)
- • Target: Zone 2-3 (at or below VT1)
- • First 6 miles: Let legs adjust, stay patient
- • Miles 6-18: Find sustainable rhythm in Zone 2
- • Miles 18-26: Maintain effort, accept pace variability
- • If heart rate spikes into Zone 4, walk until it recovers
VO₂ max testing helps you avoid these race-day disasters:
1. Training Too Hard on Long Rides
Riding in Zone 3 on 4-5 hour rides accumulates massive fatigue. True Zone 2 feels "too easy" but builds endurance without breaking you down.
2. Racing the Bike
Pushing Zone 3-4 on the bike feels great... until mile 15 of the run. Zone 2 bike = runnable marathon.
3. Starting the Run Too Fast
Fresh legs off the bike tempt you to run Zone 3-4. By mile 10, you're walking. Start Zone 2, stay Zone 2.
4. Ignoring Heart Rate Drift
Same pace, rising heart rate = dehydration or fatigue. Slow down to maintain Zone 2, don't chase pace.
Should I test on bike and run, or just one?
Both is ideal-zones differ between disciplines. If choosing one, test your limiter (weaker discipline). Many athletes test bike first, then run 4-6 weeks later.
When should I get tested before race day?
12-16 weeks out: Establish zones for training block. 4-6 weeks out: Verify zones haven't changed. Don't test during taper (2 weeks before race).
Will Zone 2 really get me through 140.6 miles?
Yes. Zone 2 is fat-burning, aerobic, sustainable for 10+ hours. Zone 3+ burns glycogen faster than you can replace it. Math is simple: Zone 2 = finish strong, Zone 3 = bonk.
Can I bring my own bike for testing?
We use a Wahoo KICKR Bike (fully adjustable to match your position). Most athletes prefer this for consistency. Contact us if you want to discuss bringing your bike + trainer.
Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062
Finding Us: Downtown Santa Cruz behind Hindquarter restaurant (second entrance off Dakota St.). Close to Seabright Beach (1 mile), long ride/run routes.
Contact:
Phone: 831-400-9227
Email: info@fitevals.com
Train Smart for 140.6 Miles
Master Zone 2 all-day pacing. Conservative bike = runnable marathon. Get tested in both disciplines and race with confidence.
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