Half Iron tips

Triathlon Forum
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I am looking for some tips from people who have completed the half ironman, my big day is on sunday,

There will be feed stations on the bike leg at 30km at 60km, but I think I need 2 water bottles anyway?

I am going to get one of those Co2 pumps, will 2 canisters and 2 extra tubes. Will that be enough?

One other thing this is my first attempt, I have a friend who is also doing it, We want to beat each other :smiley: he will probably have

about 5 mins on the swim on me, our bikes should be the same, and my run at the moment I should be about 4 mins faster. Should

I get threw the first transition as quickly as possible and try and reel him in quickly on the bike? I have read that doing the first half of the

bike leg fast will lead to a bad run, but I was thinking that if I went not too hard but not slow over first 15mile I could bring the time down a bit.

Any thoughts?

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read this
http://forums.transitions.org.au/index.php?showtopic=40206
Then see if you need any more questions answered.

This helped me get into the right mindset for my first HIM

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Take two bottles you never know it one will get bumped out or fall out of your hands. Go through T1 as fast as you can but if you over bike for your fitness. You will pay for it on the run. I know…believe me. Let your buddy over bike his fitness to keep ahead of you he will pay for it during the run. But Most of all have fun!!

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  1. 2 water bottles, toss what you don’t need.

  2. Personally I would take 1 tube and a stick on patch kit

  3. Racing for best time overall…I would bike within my ability to run the best that I can.

3b. Racing only buddy that I know I can outrun…I would evaluate how much effort it takes to catch him on the bike, 5 min is about 1.75 miles behind. If you can see him you can catch him, then sit 5 meters behind for the rest of the ride and then outrun him.

I almost always choose the best time overall for me but have been known to race buddies, those normally result in slower runs :frowning:

jaretj

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For water battle, just go to a gas station and get one with a sport tip. That should last until the first aid station then you can grab more. I would only use the bottle cages on your frame, or an aero bottle. I see no point in having more bottles behind your seat, which a lot of people seem to have. I would always try to carry at least two bottle just in case one gets ejected or you get really thirsty. Sometimes the aid stations aren’t evenly spaced out.

For a half I would only carry one tube and one co2. If you can fit two in the same amount of space then do that. I use an aero bento box that I can fit 1 multitool, 1 tube, 2 tire levers, and 2 co2. I also stuffed a 2nd tube in the rails under my seat.

I also had a friend doing a HIM with me and I beat him on the swim and bike but he caught me at mile 11 on the run. I went really hard on the bike, but I don’t think it affected my run that much. The hills on the run killed me.

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read this
http://forums.transitions.org.au/....php?showtopic=40206
Then see if you need any more questions answered.

This helped me get into the right mindset for my first HIM

Very good :smiley:

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some good advice thanks, the run is my strong point, I would be just over 17 mins for 5k, or under 17min for a flat 5k. The run is flat as a pancake.

I don’t have a HR monitor, but I also don’t want to go too slow on bike, I am thinking maybe fast transition, steady bike and then the last 20 miles pick it up

a good bit, the problem with my friend is that he is not a bad runner either.

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One of my favorite articles on racing iron distance from Endurance Nation

http://imazpirategirl.blogspot.com/2007/12/dont-eat-paste.html
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