Half Ironman Race Preparation

tri111

For anyone who's done a half ironman race before can I ask a couple of questions about nutrition and race gear:

Nutrition: As it's my first ever HIM, I'm unsure about how much to eat and drink and in what quantities during the race (never had to think too much about these things for a sprint or olympic!). Can anyone tell me what they have eaten and drank in the race and at what points i.e. 30k, 60k on bike, 5k, 13k on run etc.

Race Clothing: For the bike leg what else, apart from a tri suit, (if anything) would you wear given that it's a much longer bike course than a standard tri? Obviously the weather conditions on the day are a factor in this but even on a good day I was thinking of putting on arm warmers and bike shorts (the shorts for comfort) over the tri suit? Also was thinking of wearing a base layer under the trisuit but would this be a problem after the swim as it would be soaking wet? What about socks too for the run (and bike maybe)?

Bear in mind that I'm aiming to be reasonably competitive (top ten) so don't want to lose too much time in transition or be carrying too much weight on the bike with food and liquid.

Any thoughts appreciated, thanks.

tunney

tri111 wrote: »

For anyone who's done a half ironman race before can I ask a couple of questions about nutrition and race gear:

Nutrition: As it's my first ever HIM, I'm unsure about how much to eat and drink and in what quantities during the race (never had to think too much about these things for a sprint or olympic!). Can anyone tell me what they have eaten and drank in the race and at what points i.e. 30k, 60k on bike, 5k, 13k on run etc.

Race Clothing: For the bike leg what else, apart from a tri suit, (if anything) would you wear given that it's a much longer bike course than a standard tri? Obviously the weather conditions on the day are a factor in this but even on a good day I was thinking of putting on arm warmers and bike shorts (the shorts for comfort) over the tri suit? Also was thinking of wearing a base layer under the trisuit but would this be a problem after the swim as it would be soaking wet? What about socks too for the run (and bike maybe)?

Bear in mind that I'm aiming to be reasonably competitive (top ten) so don't want to lose too much time in transition or be carrying too much weight on the bike with food and liquid.

Any thoughts appreciated, thanks.

Top ten in first HIM, impressive. You and ironmanwannabe should team up and go training

Poncherello

Your nutrition should be whatever you do in training.
I ended up drinking way too much in my first one and had to stop numerous times on the bike to p*ss.
Biggest advice I would give you is learn how to go on the move, its not that easy !

If you are aiming to be that competitive you shouldnt be worring about what to wear it should be obvious ?
Whats your background that makes you think you will be that competitive ?
What race are you doing ?

tri111

tunney wrote: »

Top ten in first HIM, impressive. You and ironmanwannabe should team up and go training

I think that guy you're talking about is from a GAA background and has never done a triathlon. I don't do GAA and have done many olympic and sprint tris over the past few years and have regularly finished in the top ten/fifteen (even won one albeit in a weak field). Also I don't think there will be that strong a field in this HIM. So those are the valid reasons I think I could finish in the top 10 (okay maybe only top 15 if it is a strong field).

Anyway getting back to the question: have you any knowledge to impart on the nutrition and race gear questions I posed?

interested

tri111 wrote: »

Anyway getting back to the question: have you any knowledge to impart on the nutrition and race gear questions I posed?

No connection with either company

2XU endurance Tri Suit

Hammer H.E.E.D. (High Energy Electrolyte Drink)

Good luck with your season

pgibbo

I recall that tunney mentioned before that solids are a bit pointless on a HIM as they take too long to digest. Gels, water and energy drinks should be sufficient. Like everything else though this should be fine tuned during your training. The last thing you want is to be trying something new on race day. Especially if you'll be at the no nonsense end of things.

I believe the rule of thumb is no energy drink 20mins either side of a gel. Just water before and after taking a gel. I think around 600ml per hour of exercise is the recommended fluid intake. I'd imagine that will increase in heat and also if you are pushing the limits. Open to correction here as I am going from memory here.

Best of luck. What event are you doing?