15 DAYS OUT FROM FIRST HALF IRONMAN - Advice??

tpenn40 · Oct 29, 2010

Maybe someday I'll be able to actually GIVE advice rather than just be a taker, but I've learned a lot from you folks and would appreciate your advice again.
 
After a good 0.6 mile swim in a sprint triathlon this summer (and by "good", I mean, I didn't panic and was pretty relaxed for the first time), I decided to sign up for Beach to Battleship in Wilmington, NC.
 
The swim is a channel swim and it is with the current, so with swimming being my weakness, I'm happy with that kind of course.
 
I have only done sprint distance triathlons - never even done an olympic - but I've been training pretty well and I think I'm ready for the distance.
 
I know a lot of you have done multiple Ironman distance and Half Iron distance races, so if you have any "lessons learned" that would help a first timer from doing something stupid, I would appreciate it. 
 
Thanks for your help!

niemsco · Oct 29, 2010

Swim: Get in the water if you can and swim, get comfortable being in the water. Line up back or near back, you'll most likely have a much more comfortable swim. 
 
Bike: Best to be conservative. If you go to hard in longer events, you have a much longer time to suffer on the run, and that's not pleasant. RPE of about 5-6 I would say, starting at 5 and building in the second half. 
 
Run: If you did that correctly, well just run a half marathon, that's it <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"> 
 
Other. Make sure you stick with your hydration/nutrition on the bike. That's most important. You can't make up for lost water/calories later on, so best to ensure you hit your targets whatever those are. In the end relax and have fun, it should be a great time.

Heather H · Oct 29, 2010

Your first half! Awesome!
 
Stick to your nutrition plan!
 
keep a moderate pace on the bike- going too fast on the bike often leads to a miserable run
 
Enjoy the day, HAVE FUN!!
 
Good luck!

MBannon · Oct 29, 2010

I've found it very helpful to avoid eating or drinking during the last 30 minutes on the bike - swish 'n spits only from there to T2. This has really helped me avoid side stitches and other stomach issues on the run. It means you have to eat and drink a little quicker on the bike in order to get everything in, so you may want to try it once or twice in training.
 
Other than that, Niemsco nailed it.

cak73 · Oct 29, 2010

B2B...that's so cool! I've heard great things about those events!
 
Half-Iron distance is an AEROBIC event. If you think you're going out too fast on the bike, you are.
 
Getting cranky, bored, negative during the bike (the "I want to throw it in the dumpster/hitch a ride" mood)? You're probably behind on calories. Stuff your face with whatever is in your bento box.
 
Heavier than usual cramping or bloating? You're behind on sodium and other electrolytes.
 
The use of gels with caffeine (usually 50mg) during the run can give your nervous system a boost as it fatigues. If you haven't ever tried gels with caffeine, I wouldn't necessarily start now. Also, if you drink a lot of coffee, they probably won't have that much of an effect (I tapered my coffee consumption during taper).
 
HAVE FUN!!!

Tri-Tammy · Oct 29, 2010

Agreed with everyone here!

em73 · Oct 29, 2010

lube. 
 
lots and lots of lube.
 
(good luck!!)

tpenn40 · Nov 1, 2010

Wow thanks to all of you for the advice!
 
Niemsco - I think if I can stay calm during the swim, the race will go well. It is what I'm most worried about, but I think it will go ok. I will definitely line up in the back to start the swim. 
 
In training I've learned the hard way how important fueling is on long bike rides, so hopefully I won't mess that one up. A question - for the run leg, in a normal half marathon, I take one gel just past halfway. The longest brick I've done is just over 7 miles so I haven't had any gels on my runs. Since I will be several hours into the race when I hit the run, should I try to take more nutrition on the run, or just fuel on the bike and take a gel about midway? (I know it's kind of an individual thing, but curious about what works for you.)
 
Heather - I think pushing too hard on the bike is second in my list of things that could go wrong (just behind burning a bunch of nervous energy in the swim). I'll probably wear a HRM, so maybe I'll hold back enough. I would hate to post an awesome bike split...to finish the race.
 
MBannon - very good suggestion. I did a 1.5 hr bike, 0.5 hr brick this weekend, and didn't take any fuel the last 15-20 on the bike, and felt fine. I've FINALLY found something that my stomach tolerates very well - Perpetuem. 
 
CAK73 - I've heard a lot of good things about B2B, and even though it's a little intimidating, I'm more excited for this one than any I've ever done. I will remember your advice because in training I've had all the feelings you described. Hopefully the hard lessons have been learned in training and I won't have to feel that way in the race.
 
EM73 - Ha! Yes, lube is important. I've done the last couple of long rides in my tri shorts and surprisingly, I've had no issues. I will definitely use plenty of lube just to be sure <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif">

LeftRightRepeat · Nov 1, 2010

My advice would be: If you haven't started panicking yet, now is the time!!

Alaska Mike · Nov 1, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by tpenn40 <a href="/forum/thread/70883/15-days-out-from-first-half-ironman-advice#post_1958748"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> In training I've learned the hard way how important fueling is on long bike rides, so hopefully I won't mess that one up. A question - for the run leg, in a normal half marathon, I take one gel just past halfway. The longest brick I've done is just over 7 miles so I haven't had any gels on my runs. Since I will be several hours into the race when I hit the run, should I try to take more nutrition on the run, or just fuel on the bike and take a gel about midway? (I know it's kind of an individual thing, but curious about what works for you.)
</div>
</div>
 
Yes, you're going to need more nutrition on the run than you normally take in. Even if you fuel properly on the bike, you're still going into the run much more nutritionally depleted than you ever would in a stand-alone HM so you'll need more calories.
 
Go into the race with the idea of completing, not competing. Use this one to learn about the distance. The bike effort should feel under control at all times. If something goes wrong, take it in stride. Strive to move through transition efficiently, but don't rush. Transition times are not as important in a half and longer races and often you'll rush and forget something. Thank as many volunteers as possible. Bike and Run with a smile on your face, there may come a day when you can't do this.
 
Good luck,
Mike

TriAndStopMe · Nov 1, 2010

I think they've got you covered on advice, but I just wanted throw in, SOAK IN THE DAY. You've put in the miles, now enjoy the half to the fullest!
 
Good luck!

tpenn40 · Nov 4, 2010

AlaskaMike - "Bike and Run with a smile on your face, there may come a day when you can't do this." - Great advice - will do.
 
LRR - thanks man, I've started panicking now, but just the normal panick I think. I guess the more I panic about the swim, the happier I'll be when I climb the ladder to get out of the water <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif">
 
TRIANDSTOPME - I'm really looking forward to it, and I plan to soak it all in. I did my last hard brick today and although I was worried it wouldn't go well, and it would mess with my mind, it went great! All is done but the taper now.

jenotter · Nov 4, 2010

How exciting for you!!! I've only done one HIM but it was in my top three favorite races. I asked the same question on the boards the week before my race, and got so much wonderful advice...so wonderful that I saved it all in a word file and I'm going to post it here for you! I was so grateful for all the kind words and tips...I felt like the entire LIT team was out there with me that day. Enjoy your race, have a fantastic time, and can't wait to see that RR!
 
Awwww...crud. I have that file on the home computer. I'll get it tonight and post for you.
 
Edited to add: Ok, sorry about the teaser. Here is the file I have called "Words of Wisdom" (including who said it!!! hee hee - bet you all didn't think I had that too!). <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"> I had this in my race bag and read it over and over the night before.
 
 
pcsronbo
breathe. relax. enjoy.
and btw, remember, you're in the "taper-crazies" right now. Feel free and remind ME when I'm going nuts in a couple months.
 
TriColl
eat. drink. smile.
remember, we do this for fun
 
jkaiser20
As said above: relax and smile
Besides blowing my nutrition plan in my first (and only) 1/2IM, the other thing I forgot going in was to expect some discomfort. I got to the run and started feeling tired and hot and thirsty and so on. I never fought through that mental hurdle (it was mental, physically I was really fine) and as such, my run split was way way off my target and ability.
Trust your training, eat and drink, and stay focused.
 
runnerbee think of it as your time away from all the work stress stuff. REally-nothing can stop you from going and no one can interrupt you while you are there. Relax into it and enjoy getting away!
 
 
BethR Right, relax. Taper is harder than the race itself, so the fun part is just beginning! You'll be awesome. You said yourself you've got your pacing, nutrition all of it down. Just show up and enjoy yourself. You'll be awesome!! 
 
 
DawnT I've posted this on here before, so you may have seen it already. This is an article written by Gordo Byrn. I read it before every race and I find it really helps me relax. You've just got to believe in your training and enjoy the day.
<a href="http://www.byrn.org/write/best.htm" target="_blank">http://www.byrn.org/write/best.htm</a>
 
 
marathonrnr262 My words:
Before every race I look at all the other athletes and stand in awe at the physique of the guy standing next to me, or I see the lady 3 people away and think that she has to be a god, look at how beautiful she is. Then I look at the water and think about what I am about to do. I think that the water is who/what I am really racing, not the guy next to me or the goddess two people away, just the water.
Triathlons are special, they test the individual more than any other sport. You V.S. the clock, and in a lot of athletes cases, it's not the clock, but the finish line they are striving for.
Stand at the waters edge and imagine the finish chute; Imagine the weight of the finishers medal around your neck; The taste of the cold water they are gonna hand you at the end.
Yes, it will be painful, and yes, you will be asking yourself why you are doing it, but you will know the answers when you cross the line.
 
 
my6angels I did my first HIM last summer and even with the race day conditions of thunderstorms, remnants of a hurricane, heat and humidity, I will always remember it as one of the most glorious, joyous days of my existance. I took up running and triathlon in my early 40s and even though my only goal was to finish and have fun, I was still certifiable in the days leading up to the event as I checked the weather on-line about every 20 minutes hoping that the mid-west drought would not break precisely on the morning of the biggest event in my life, but that is exactly what happened. When I look at the pictures my friends took of me coming out of the water, on the bike in the storm, sweltering on the run, I am absolutely beaming in every picture. Having seen pictures of myself during everying fom 5ks to marathons looking absolutely miserable, I am not sure where this radiance came from (and 7 hours is a LONG time to glow!), but there it is and when I start freaking out over my HIM in early August, all I will need to do is pull out any of those pictures and remind myself how lucky I am to get to experience that a second time! Compared to all the training, race day is like graduation so smile for the camera and give yourself a day to remember for ever. Best of luck!
 
 
ussoccer o Smile. Remember to smile. You will feel better for it. And after all, this is fun. You chose to do it. So do it.
o Thank the volunteers and cops directing traffic. They will cheer you on louder. And you'll feel good about it, because after all, you couldn't do it without them.
o Relax. Don't compare yourself. Be selfish. This is your race. So swim your race, ride your bike, and run your run. Nobody else's. Who cares what they're doing. They're not you.
o Trust your training. When in doubt, trust your instinct.
o When you get to the run, if you have something left, be sure to give high-fives and energetically get spectators into it -- and be sure to give smooches to friends and significant others. Everybody else is in a death march. You will stand out. And get a boost from it.
o Panic (in the water) is only what you perceive to be chaos. If everyone isn't panicing, then the chaos is only in your head. Most chaos of this nature is only in your head.
o Gear down once in a while on the bike to an easier gear. Save your legs now for the ability to smile on the run, and not just at the end of the run. For the run is the funnest part. Or it should be. It is the most social of the parts.
o When out on the course, if you have to go -- as in take a wee -- and you see an empty portojohn, go. Don't wait until the next. That one may have a line.
o If it's windy -- remember, wind takes something out of you, but it can take more out of you mentally than physically if you let it. Rain too. So don't let it. It is what it is (unless you're freezing or overheating).
Have fun. These things are just too darn fun. They are. You'll see.
Smile. Chin up. You'll have a blast!

tpenn40 · Nov 5, 2010

Jenotter - wow! Thanks for posting all the comments and advice!
 
8 days out now, and I find myself feeling every little pain, wondering if it's serious, thinking I'm losing fitness, not doing enough, obsessively checking weather reports, etc., so I guess it's a pretty normal taper. But also, I'm just beside myself with excitement - really looking forward to taking it all in.

AdCo · Nov 5, 2010

one thing that always happens to me.. the swim looks 10x farther than it really is.. 1st sprint "how am I going to swim that far." first Oly "how am I going to swim that far.", first one mile swim "how am I going to swim that far. first "1/2 "how am I going to swim that far." first IM "how am I going to swim that far."
 
 
get the point! - trust your training.. You've done the distances and the time.

jenotter · Nov 5, 2010

I think what you're feeling is very normal...but like AdCo said, trust your training!! The hard part is over - all the miles, hours, effort - now it's time to wind down and get ready to go have fun! The one thing that stays with me always is that we choose this (see ussoccer <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"> ) so now is the time to embrace that and get read to rock that race!!!

15 DAYS OUT FROM FIRST HALF IRONMAN - Advice??

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