1) I keep reading about how important nutrition is during longer races including a HIM. So far, my longest bike ride was 53 miles, and I consumed a whopping 150sh calories during it. I felt absolutely fine during the ride - I ride slow - and did not get hungry or weak. Obviously, I am going to need more during the race, given the fact that I will need to run 13.1 miles after, and the course is pretty tough. I am thinking about trying to drink something besides water and nuun, perhaps something with a bit of protein? What works for you and what does not? How many calories are you taking in on the bike during a HIM? How much liquid do you consume?
2) What is the longest run off the bike you do for a HIM?
3) Any tips about getting the wetsuit off quickly? I have no problems with the arms, but my ankles and feet get stuck and it takes me forever to take them out of the suit!
4) I plan to wear bike shorts for the HIM (I'll race the sprint in a swim suit, but I need the bike shorts for the long ride), but I plan to change into regular shorts after. Ever seen people changing fully (no underwear) during transitions? I don't have an issue with this, I want to be comfortable, but am wondering if others have done this as well?
Thank You!!!!
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Ahh you definitely need to fuel on the bike for the HIM!!! Carbs especially. Try putting vaseline on you wrists & ankles before putting the wetsuit on. Baby powder helps when you're putting dry clothes on when you're wet too :)
I don't know the answers b/c I've never even come close to training for a HIM, but I am looking forward to other people's answers..
1. 150-300 cal/hour, might want to add carbo-pro or something to your electrolyte mix-maybe consider a gel or something solid depends on what you like on bike
2. 4-6 miles depending on how long you bike ride is
3. tri-slide or body glide to wrists and ankles...some practice too, but really some times the suit hangs you up no matter what...maybe they'll have wetsuit strippers in which case it won't matter!
4. no nudity in triathlon! if you are changing your shorts make sure you've got to something to cover yourself with unless there's changing tents probably not though for 1/2IM-one piece swimsuit with shorts over might be a good option though.
Let's see...
I'm going out of order.
#4-you can't do that!! they'll penalize you or something. YOu can't change without tent and tehy only have those in Ironman races. So...I strongly recommend getting some Tri shorts and practicing in those so you can "adjust" and you'll be fine by your race. (I need to look back...which race are you doing? And HOW GREAT that you're doing a HIM!!! I aplogize, I have been out of touch!)
#3 Getting wetsuit off....spread body glide or maybe even cooking spray all over your wrists, neck (comfort) and legs..up and down your ankles/shins. This will help a bit...
#2 Running of the bike-- I think if you are running plenty on your long runs, which I trust you are, it is fine to do 6-7 miles off the bike for a T run. You want to be able to get off, get the feel of running and then then hold on to it a bit. But your training needs to be repeatable in addition to specific and sustainable so if you do Too much off the bike, you'll have a hard time recovering quickly enough to move on with the next day's training.
#1 I knwo we can all go for long rides with very little calories at times. But---you really do need more for a Half Ironman. You may not feel it on the bike, but you will on the run. And when you add in the intensity you'll have in a race and possibly heat, well, you'll need even more calories to sustain the energy you will want to have. Hold onto your hat here but I do suggest at Least 200 calories /hour. You need the electroyltes that nuun gives you but you need Carbs!!! Your body can utilize about 60g CHO /hour. Protein isn't that important During your racing. AFter for recovery but not really during.
Try 1 bottle of water to sip/ and per hour have a bottle with ~200 calories per hour. If you want a gel here and there that is fine too. But it is a Lot easier to consume and digest calories while riding than it is running. And if you start the run low, well, it's trouble. I hope this helps a bit! (email me if you want to chat more..I wrote a booke.sorry..) angela@trimoxiecoaching.com
Ange has good answers. :) I try to take in 700-800 calories on the bike during a HIM. Usually 3 Gus and the rest from drinks.
Tri-slide is a great lubricant product to spray on your ankles to help get the wetsuit off. Google SBR Sports for the website. Sometimes there are wetsuit 'strippers' at big races and they help a lot by taking your wetsuit off for you.
I usually run 4-5 miles off the bike in training, and do a 10 miler off a 60 mile ride once about 4 weeks out. Keep the pace mellow on this one though and don't race it or it'll take along time to recover and that defeats the purpose. Like Age said, training has to be repeatable week in and week out so no one session should completely thrash you.
Good luck!
Definitely carbs, even if you don't feel you need them. "They" say that you should try to get between 200 and 400 calories per hour. I would try to work up to the high end of the range on the bike if you know you won't take in as many calories during the run.
Things like HEED or CarboPro are mixed with water and tend to be easier on the stomach than gels.
The longest run off of a bike ride that I have done so far is a 1 hour run off of a 90 minute ride. I think I will work it up to a 1 hour ride off a 135min ride and a 90 min run off an hour long ride.
I can only answer to #1 since I don't do any tri's....but have you ever tried Perpetum by Hammer? A friend of mine who just did her first full Ironman in St. George last month got me hooked on the product and I use it on my really long runs. I make is very concentrated and put it in a little flask and keep it in my shirt pocket.
1. I'm trying to figure out the same thing so thanks for posting!
2. I'm currently training for my 1st HIM and am going to do longer runs off shorter bikes and vice versa (60m/5m, 30m/10m etc.), recommended by my hubby.
3. Haven't gotten good at this either; I know sometimes your ankle chip can get in the way too, so be careful for that.
4. Bike shorts over your swim suit works well.
Good luck!
You will have to practice it and nail what works for you. I do bF ( 400?Kcal) 3 hours before the race start, 1 gel before the swim, then a gel every 40-50 minutes on the bike, plus each bottle ( usually 3) has 250Kcal.
Trust me you do NOT want to be depleted when you get off to run! Sorta depends on your own system, and you may have to train your body to take in more while riding. I used to do road races with just one bottle and now i wish i had had a clue!
Do they have strippers? those are awesome. Otherwise using the glide as people have suggested and just practice:)
You will be fine, and remember it will be a an experiment of sorts...I learned alot from my first one, and luckily nothing drastic affected how i felt!
I use the Blue 70 Goggles, I think they are called Saris? they are for OW and are awesome!
PS I have never done a Brick for a HIM that has me run longer than 45 minutes...or about 5-6 miles.
IMO if you can run long on your long run days you dont need to nor do you want to simulate a LONG RUN after a LONG bike. That is what race day is for.
no nudity! i think you can be pulled off the course for that but my friend did some races in europe and it seemed to be ok there?!?
i have been comfortable with my tri uniform, but I am worried for next year in teh longer runs and not having enough support?
i noticed a lot of people had nuts and peanut butter (justin's) taped to their bikes at mooseman. i asked a few people about it and they said it just worked well for them. sticky but tasty. a few said that gus and gels don't work for them and i was happy to hear this since that stuff makes me want to be sick.
these are good questions and i think you god some great answers. i can ask my workout buddies too
the best thing is to practice what you are doing. i just got my wetsuit down to my knees and took it off by stepping on it. wetsuit strippers are great, they have them at a lot of races up my way
Everyone else already said what I would say!
I will just second that you need to fuel on the bike. Remember--this event is likely 2 hours longer than a marathon in terms of time!
I take about 200 calories per hour on the bike in a half--mostly from drink, but I also take three gels. AND NO, I don't want them, and I don't feel like I need them at the time. But I do.
Good tri shorts--that's the way to go. I repeat--no nudity in tri--they will pull you from the race! Big nono.
I usually take in 700-800 calories on the bike. I drink Mix1 (lime) and then take a few powergels. I typically do transition runs of about 5'ish miles. And, DON'T GET NAKED IN TRANSITION.
You've got all the right answers here already. I agree completely with Ange too and the fact that my coach, Michelle Simmons, also agreed with Ange AND Michelle got me through my first HIM spectacularly, I'd say listen to them.
Good luck!!!
#1) I use Perpetuem (from Hammer nutrition). 3 scoops in an aero water bottle - I think it's something like 24 oz. Then I have one 20-24 oz water bottle in a cage with 2 scoops of Ultima (I've also done Nuun with a hit of Mountain Dew for the caffiene). Nutrition wise - I eat 3 Accel Gels (it has protein and electrolytes - good for the long rides) on the bike.
#2) My longest run off of the bike is 6 miles.
#3) Pam - works like a charm. Spray it on your ankles and wrists before putting your wetsuit on. If necessary you can spray on your shoulder area too. Cheaper than the marketing stuff and works better I believe.
#4) I would invest in a pair of tri shorts. I personally love Zoot brand. They have a nice thin fleece chamois on the inside that dries quickly, not a lot of padding (which you don't need for this distance) so they don't feel like a diaper, and totally comfortable to run in. Usually they have built in side pockets that you can stash a few gels in for the run.
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