Half Ironman in April 9

As you probably realize, this is a big jump from your sprint. Sprints leave a lot of room for mistakes, but a HIM, not so much.

Usually the bike is what will cook you, but so can the run.

Definitely want to focus on what the bike and run courses will be like. Bike is 3KFT of gain, and Run is nearly 1KFT. These are not flat courses.

You'll be swimming over a mile as well, which is another thing that needs serious attention.

You will need to work on your nutrition plan, and be dedicated with your training plan. These are potential areas for a first timer to make mistakes.

As for time, it's hard to say what to expect. For a first HIM, I'd try to go for the experience and enjoy the day. But depending on your goals, you might want to be more competitive.

Another thing that can happen with getting into tri's (longer distances) is you feel the need to "get more in" than your plan says. Rest is really important, and over doing the workouts can lead to a poor result / injuries / fatigue.

Edited by metafizx 2016-01-05 6:46 PM

If you follow through with the training plan there is no reason you shouldn't be able to finish...at least based on the limited info you provided.

I was in my early 50s when I did my first HIM and did much less training. In the 6 months prior to the race I swam maybe 10-12 times total, biked 6-8 times, and did mediocre training for a marathon. The marathon was a month out from the HIM and I only ran once between the two races. My course was flatter than what you're going to do, but temps were in the 80s - 90s and very humid. My goals were 40 min swim, 3 hour bike, 2:10 run, 10 minutes transition...total 6 hours. Ended up slower on the swim, faster bike, slower run, faster transitions... 5:57. I held back most of the race thinking I would hit the wall. Never happened and the last two miles of the run were my fastest. I didn't think it was that difficult.

Train your mind to keep going when your body wants to stop...within reason.

You can do it.

There is a free Half Iron training program on here that I used for my first half and it got me in at 5:08 (1:54 on the run). But I stuck to it religiously. I mean I did what it asked on the day it asked for it. No deviations and if there were 2 workouts in a day I tried to get them in as a brick even if it did not specify it. Today I find myself turning to that same program but adding 1 - 2 hours extra a week. I would def do an Olympic distance a solid 6-8 weeks out from your half. No struggle, no strength. Cut out the booze, cut a few pounds and get a nutrition plan for day to day and during the race (every 10min 3 sips hydration every 20 min 2 sips gel something like that)
I think you should shoot for sub 6:00 at least. 38 min swim, 2:55 bike that leaves you 2:20 on the run. Giving you 7 min for the trannies.

Umm I just read the elevation report for your Tri. Train on race terrain, get in some hill work!

Thanks elbuuros for the motivation, but I think you may be overestimating my abilities. I will definitely stick to the plan that I have and push myself. Would you recommend hill training on the treadmill? I have never tried it before.

What about some trail races/runs to get you motivated? I find it engages the core and other muscles that treadmill and road running just don't do. You will be about a minute to minute and a half slower per mile on your pace but who cares cause the scenery will be awesome. This will give you some kind of confidence. Start slow and easy.
I am partial to trails near any kind of water.
Treadmill = last resort

Have you signed up for an Oly before your HIM yet? Don't delay or be hesitating.

I have no signed up for an Oly. Would you recommend me signing up for one like in late February to prep?

Again just my opinion.
Don't tell your friends or spouse that you are doing it. Keep it on the DL. That takes the pressure off and you are not looking for time. You are looking to get the process of getting there, getting ready and being able to pace yourself properly.

A sprint or Oly 6-8 weeks prior could not hurt as long as you make it your long or tough workout for the week followed up with some recovery. NO INJURIES is the key to this race. It needs to be a confidence builder!
1 it will give you some experience getting through the transitions and you'll have those times where you will be like" Im not going to do that again, or I can do that better". 2. What did you eat the night before? Did it work? Sweet potatoes some fish/oysters and a pint of Guiness is my go to 3. What did you eat that a.m. did it settle well? Egg whites and whole wheat toast? 4. If you have ever been to the dog track and you bet on the dog that takes a restroom break on the track usually that dog will win, you feeling me?

Not sure of your local so it may be a pool swim but no worries cause this is going to give you confidence going into the final stretch of training. Again no pushing it. Think about being fluid and focused as possible. Fluid in the water, aero on the bike, nice easy cadence on the run and no thinking about first world problems!