First HIM CA- NERVOUS

phantom62610 - 2010-08-19 8:49 PM So I managed to sign up for the my first HIM..Here is the deal. In the last year and a half I have ran about 6 half marathon, 2 Full Marathons, did a Century ride, about 3 sprint tris and 1 Olympic tri.  I feel I can at least "finish", but I don't want to just finish on this race. I am not a fast runner. I usually average a 10min pace, a 15-17 mph ride of 35 miles or more and swim about 1 mile in 40 min. Right now I am training about 12 hrs a week for another Olympic.

How reasonable or is is possible to run about a 9 min pace, bike 18-19 mph, and swim 35 min/mi in about 5 months? Am I over shooting my goals??

Raul

phantom62610 - 2010-08-20 5:21 PM Ben,

Thanks for the reminder of nutrition..so many things to learn.. If you have any advice for nutrition or areas I can look for to learn..all help would be greatly appreciated! I guess for my first HIM getting across the finish line at MY Personal best effort is an experience in it self.  I have to say...It is the first time I am starting to believe I CAN DO IT !

thanks
raul

bschorr - 2010-08-20 10:53 PM

Nutrition is a very individual thing.  A few generalizations:

* You'll probably want to try and get at least 250 calories per hour in.  This can vary a bit per person but 250 is in the pretty typical range.  I know people who try to get 400.  I know people who only get 150.  I think it's pretty well agreed that the human body can't really take up more than about 400 calories an hour during exercise.  Some people can't take up anywhere near that much.

Eating too much can be as bad as eating too little; figure out what your body can tolerate and how you can best fuel yourself on race day.  It's one of the biggest, and most difficult, chores triathletes have.  It's easy to jump on a bike and pedal for 3 hours.  It's not as easy to determine whether Hammer Gel or Perpetuum is a more effective fuel for you, when and and in what proportions.

* Getting it in your belly is not the same as getting it in your system. Your body may have a difficult time taking up those calories if it's working too hard.  Another good reason to keep your effort level reasonable, especially early on, so that your body has a chance to process the calories you're swallowing.  Macca once said that in Kona he tries to keep his HR under about 155 so he can process calories.  If he gets above that zone it impairs his ability to fuel.

* Most of your nutrition will probably happen on the bike.  For one it's usually easier to take in food/fuel on the bike.  For another by fueling on the bike those calories will hopefully be available to you on the run.  I sometimes see people fueling in the last miles of the run and I wonder if they really expect the finish area to be that strenuous.

* Some people find it easier to do entirely liquid/gel nutrition in the race rather than trying to digest bars or other solid food.  My last half-Ironman I did entirely liquid nutrition and it went well for me.  I had a gel or two with me just in case, but never needed them.  But that's what worked for me and unless you're planning to race with my body your mileage may vary.

* Don't overlook caffeine.  It's a legal supplement which does have performance boosting effects for most people in the proper dosages. 

* Find out what the race nutrition is (i.e. what they're giving out at the aid stations) and try that in training.  If it's Gatorade Endurance or Ironman Perform or something entirely else.  Try it in practice first.  It should say what they're serving on the race website.

* NEVER do anything new on race day and that goes triple for nutrition.  Try it in training first.  Whether it's the flat Coke at the aid stations, the flavor of PowerGel they're giving out on the run, the food you're going to eat for breakfast...  Try it in training first.  If you usually eat pancakes before your long weekend workout then eat pancakes before your race. If you don't usually eat eggs before a big workout, DON'T do it on race morning.  Try it first and find out how your body reacts to it.  You really don't want to find out 30 miles into your race that Tangerine flavored PowerGel makes you nauseas.  

* Don't forget hydration as part of your nutrition plan.  You want to make sure you're properly hydrated but at the same time don't overdo it. 

Some say nutrition is the 4th discipline in triathlon (after swim, bike, run).  I've long said that if beginners could get two things right in their first endurance race I'd want those things to be pacing and nutrition.  If you get those two things right, I think you're going to have a good day.