So I am looking for some advice from your experts out there for my first 70.3. I have been on a good program and am entering my 15th week of a 20 week program tomorrow with the race May 2nd. Can any of you out there offer some friendly advice to a first time rookie for a 70.3? Nutrition, hydration strategy ETC? Thank you everyone in advance.
As you’ve probably read elsewhere, have a solid nutrition plan for the race and stick to it. Never try anything new on race day. If you are going to rely on aid stations on the run, try and find out what they will provide and do some training runs using it.
Most of all…HAVE FUN. You’ve put the hard work in training and doing the tri is the fun part.
Try to eat at least 400 calories before the race. A good breakfast is just as important as what you eat on the bike.
The rest of the race comes down to pacing. You should know that you are working, but don’t kill yourself.
What race are you doing - that may help in the advice you get. Like Wildflower - much different race than a totally flat course! For instance, that race , Wildflower, the run WILL kill you if you are not ready for what is coming! If you have not prepared both physically before the race and nutritionally during the race. Most importantly - don’t go out and try to WIN the race (unless you really think you can) on your first half. Swim hard, bike within reason and chill on the first half of your run - then let loose on the last half of your run and finish strong! Others may differ - but that’s my theory!
What race are you doing - that may help in the advice you get. Like Wildflower - much different race than a totally flat course! For instance, that race , Wildflower, the run WILL kill you if you are not ready for what is coming! If you have not prepared both physically before the race and nutritionally during the race. Most importantly - don’t go out and try to WIN the race (unless you really think you can) on your first half. Swim hard, bike within reason and chill on the first half of your run - then let loose on the last half of your run and finish strong! Others may differ - but that’s my theory!
Thanks everyone for their replies, and thank you for the above. I am not going to win by any stretch. I am participating in this race and am out there for the experience. I am trying to do a very realistic 6:30 to 6:45 for my first half. If I do better great. I am doing the White Lake Half in NC. Again I appreciate everyone’s views and advice on this as I am a bit nervous stepping up to my first half.
Again many thanks everyone!
did my first 70.3 last year in Austin…very hot and hilly. made it in 6:21 with a good calorie intake plan…the endurolyte caps were critical…did not eat…just liquid…felt great.
Enjoy it!
Don’t kill yourself on the bike! I went too hard on the bike on my first half IM, and didn’t enjoy the race after that… at all.
So pace yourself and enjoy!
I’m doing White Lake too. It’ll be my first 1/2. I’m dialing in my nutrition plan now. Good luck.
I’m doing White Lake too. It’ll be my first 1/2. I’m dialing in my nutrition plan now. Good luck.
How is that going for you, any tips to date?
Thanks
Not very experienced, but i will tell you what i did on my first half (5:08, so maybe adjust some of these if you plan longer/shorter)
Swim: Breakfast of something… can’t remember ~2-3 hours from start. Drank a bottle of G2 and banana like an hour before race
Bike: two bottles on bike (1 water 1 gatorade) refilled 1.5 of those at the turnaround… so that’s about 3-4 24oz bottles of water/gatorade. Ate a clif bar at mile 20, then a gel about every 40minutes after that. (maybe try two solid clif bars instead of all the gel… they taste good on the bike)
Run: i think i had 2 gels at miles 4 /9… drank water/gatorade at alternating aid stations. Usually grabbed two cups on the run and got about 1 in me/ 1 on me.
More good information, keep it coming as I am making notes on all this. Again thanks everyone for their insight.
I’m using a training plan out of a magazine. My nutrition is the “last” thing I’m “adding” to my workouts. I’m still working the kinks out of getting the right “bottle mix” for my drink. The biggest thing I’m working on is “sipping” the nutrition drink every 20 minutes… something I’m not use to doing.
The best advice I got was to use carbo-pro…and remember it’s your food not your drink…so you have to drink in addition to the carbo-pro.
Stay relaxed on the bike. Don’t kill yourself trying to hold a specific speed, average, etc. I’d suggest not using a computer, unless you are wanting to look at the data afterwards. Maybe put a piece of tape over it. Ride how you feel, which could be very different than “prescribed zones”.