Help 5 days left until my Half Ironman - Triathlon Week

swetmore · 09-13-2005, 05:34 PM

Shelly, from Aurora, CO I am going to be doing my first Half Ironman. I have done 4 sprint distance TRIs this year already, which have been challenging in different ways, although no where near as challenging as a 1.2 mile swim 56 mile bike and a 13.1 run. I am concerned that I am not ready. I did a 48 mile bike yesterday, with no food and not enough water, in 13 mph winds, it took me almost 4 hours. My concern here is that for this race you have to be in by 12:30 to continue on with the run. The race starts at 7:30, not sure what wave I am in. I am pretty sure I can get the swim done in 30 minutes, and the run in about 2 hours. I don't really care how long the entire race takes me I just want to finish, I am just afraid I am not going to get back in time for the run, from the bike. I don't think anyone can give me advice on this point. What I really want advice on is how I should finish out my week. I swam a 1/2 mile today, and plan on doing 10 mile run tomorrow. I have thought about doing a half of the half ironman on friday. Saturday I plan to rest and just do yoga.
Any advice anyone has would be great. Also I need advice on food during the race, this I have not practiced, I have just been to busy training at short distances where all I usually do is gatorade and jells. I know they are going to have jells, gatorade, fruit and cookies on the race coarse. What should I eat and when??

Thanks to all that give there input!!

Shelly

Spike10 · 09-14-2005, 09:04 AM

Shelly, if you did a 48 mile in just under 4 hours and you need to do 56 in about 4 1/2 hours (providing you do the swim and T1 in 30 min.) then you only need to up your speed by 1/2 mph on average. The food question is a tough one if you haven't trained for it, the only advice I have is make sure you hydrate like crazy and listen to your body to what it needs (sometimes it's clueless too) take mental notes on this race to better prepare you for the next long haul. Taper should be just that, taper off on distance but keep race pace, give yourself enough rest so you will be fresh on race day. I checked your profile to get some info on you and it was blank, I live just north of you and was wondering what race you are doing? What age group? etc....
I hope this helps.
Best of luck this weekend.
Spike.

swetmore · 09-14-2005, 09:46 AM

The Harvest Moon, at the Aurora resevoir. I will be in the 35-39 female age group! Thanks for the advice, I diffenetly will be hydrating myself, they should be able to provide that. I am thinking bananas, cookies and cheese on the bike. I probably won't eat anything on the run, lately I have been getting a side ack during long runs, I think too much water??? I read somewhere that a runner would suck on a piece of hard candy during the run. I think I might do this and reward myself at every mile.

Thanks, for your message.

Shelly

sfricks · 09-15-2005, 12:45 PM

Shelly,
Make sure to pre-hydrate and carbo load. You will never catch up if you don't go in topped off. You'll need dense fuel for the race. It's possible to do without but you'll perform much better if you take in calories during. Ideally you should train with whatever you intend to race with. Since you haven't had time to do this, use these guidelines: 200-250 calories/hour. Any source. Bananna has about 80, 20 oz gatorade has about 200, energy gels 100 (my preference is GU), powerbar 200+.Skip the cookies and cheeze. Refined flowers and milk products, probably not the best race nutrition. Too hard to digest. Don't overload on calories - GI potential problems.

For your next HI, train with the fluids and fuels you'll race with.

DISCLAIMER: I am not a nutritionalist and this advise is only based on my experience. Good Luck!!!

swetmore · 09-15-2005, 04:04 PM

Scott,

Thanks for the advice I usually always do gatorade and clif shots razz sorbet. So I guess I will just need more of these. I will definetly stay away from the cheese although I think I may take a cookie or two, for fast sugar, might make me feel better. How many carbs and h20 should I take in before the race starts??

Wish me luck I am nervous as all get out!!

Shelly