Half IM Training questions

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2015-02-23 11:56 AM

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Saint Petersburg, FL
Subject: Half IM Training questions
I've only done Oly and sprint distances up to now and have completed 25 or so races (6 last year). Doing the Beach to Battleship Half in Oct and starting with St. Anthony's in April. As my training for the half begins, what are you putting in your water bottles during long rides? What type of fuel do you recommend as runs get longer? Are you carrying water? I haven't been as concerned about it in training for sprints and have just had a bottle of Gatorade and one with water on long training rides. The nutrition for the half is confusing me? What about recovery/after work out nutrition?

HeLLLLLLLP.

Bruce

2015-02-23 12:45 PM
in reply to: SWFLFATGUY

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Extreme Veteran
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Olathe, KS
Subject: RE: Half IM Training questions

what are you putting in your water bottles during long rides?

I use a 3 hr concentrated bottle of either EFS or Infinite. Something with calories in it. I then also carry water. How much water depends on how hot it's going to be. I do the calorie drinks so I don't have to rely on solids too much for a 3 hr ride - my personal preference and its what my stomach likes before tackling a run. I'll also have some gels on me.

What type of fuel do you recommend as runs get longer?

For a half distance event training run I typically don't need anything more than one gel and stop at a water fountain (my run route is planned ahead in this instance). 

Are you carrying water?

Come the wamrer summer and early fall months I may need to, but only if I'm going to be running longer than ~45-60 min, depending on how hot it is.

 

The nutrition for the half is confusing me?

You'll get it with practice?

 

What about recovery/after work out nutrition? HeLLLLLLLP. Bruce

Something protein based soon after a hard workout is good. Or just do what I do and hit up Chipotle.

2015-02-23 1:30 PM
in reply to: SWFLFATGUY

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Master
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Loughborough, England
Subject: RE: Half IM Training questions
I almost exclusively use just water in training, even on very long rides then top up energy levels with solids, eg oat/cereal bars (not ideal in a race but much nicer than gels when training). I only use energy drinks (and gels) in the lead up to a big race and then I will use the same brand that will be on offer at the aid stations at the race.

I think it is very easy to get bogged down with the whole nutrition thing. My view is that if you run out of energy in a session, eat/drink more next time.
2015-02-23 2:06 PM
in reply to: SWFLFATGUY

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Master
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Kailua, Hawaii
Subject: RE: Half IM Training questions
I typically use Nuun or Hammergel Fizz tablets in my water for hyderation on long bikes and runs these days.

Bike rides over 40 or more miles and Runs over 8 miles definitely make sure I have something more than water.

As for fuel, anything with calories works pretty much. I like Powerbars personally, but Chomps, Gu's, etc are good.
Some people take sweet potatoes, candy bars, cookies...

The main thing is to eat stuff that your GI system will tolerate well, and to eat something every 40 or so minutes of the bike/run, with ample hydration.

On the flip side, you don't want to overdo the nutrition/hydration, which can be a negative as well. Balance is key.

Getting more fancy, you might look into Osmo. Lots of my tri friends have been successful with this.

2015-02-23 2:18 PM
in reply to: SWFLFATGUY

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Veteran
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Apex, NC
Subject: RE: Half IM Training questions
1 gel before the swim. On the bike 2 bottles of Nuun (from my bike) and 1 bottle of water (from the aid station) plus 1 gel every 20-30 minutes (total of 7 last race). On the run its a water at roughly every other aid station and about 3 gels.

I used to drink carbed sports drink along with gels but I found that it really slowed down my digestion. Now that I've switched to non-carb drinks I digest the gels better.
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