Beginner 1/2 Ironman Plan Group (Page 49)

As a "Beginner", I plan to use this, my first year of tri's, to learn the sport. I'm not going to go crazy in transitions to try to save 30 seconds, not going to read the calves of athletes ahead of me looking for age-groupers to pass, not going to sacrifice adequate nutrition on the bike to save a few hundred grams of weight, and certainly not going to fret if I have to walk part of the run portion of my scheduled events. All that will come in due time.

What I do want to do is LEARN. So, for those out there that are dong a HIM for the first time, but have comepted in other tri events, give me your top tip to keep the day safe and successful! From training to pre-race, wave start to finish line, what can I do to make my A and B scheduled events successful - two oly's and a HIM?

I find this anytime I change up my routine. I just finished week 12 (Swim Focus week) and started the week 11 (Run focus) week. Thought after a week without much running my legs would feel great! Nope, first run was like running up hill into the wind. But each day has been better. I think it is good to mix it up, so don't worry your legs will adjust!

I guess I fit this category as I've done 10 triathlons but no 1/2 IM. I did a 1/2 IM aqua/bike last summer but it was 100 degrees with 95 % humidity and I never thought for one second that I wanted to run. In fact I'm still questioning the sanity of attempting it this year! Anyway, pacing is the most difficult thing for me. It's so hard to gauge how it can all come apart when you feel great on the swim or bike.

Examples: last year during the 1/2 IM bike leg I felt great. I paced the swim a little slow but was fine with that. I wanted to give the bike everything I could since I knew I wasn't going to run. Mile 45 I was thinking "Oh my gosh, I can't believe I'm doing this and I'm passing people!" Mile 51 the wheels started falling off. I got a terrible pain in my sit bone and my legs could barely push. I only had 5 miles to go but it was awful. I was SO HAPPY that I did not plan on running because I could barely walk right when I got off that bike!

I have done 2 Oly distance races so far. My first one I didn't know what to expect so I just took my time and finished the race. It was my favorite race ever. I ended up winning my age group even - of course I was the only one in my age group LOL Last year I did the exact same race and it was a mess. I got the snot beat out of me in the swim, kicked in the chest, hit in the head twice and on the second knock to the head the other swimmer smacked my goggles off my face. Now swimming is my best event so I thought I would just push it and try to make up for all the time lost trying to catch my breath after getting knocked around. BIG mistake. I was completely out of breath by the time I got to shore and never recovered for the whole race. The bike leg was straight into the wind for the entire first half - no time to catch your breath there and very difficult to monitor your RPE when you are into the wind in a race. And guess what, if you haven't caught your breath by the time you run - well your just screwed. I ended up finishing 4 min faster than the year before but it was a miserable race and my age group was tough so I finished 4th!

The best recommendation I have is to do some warm up races before your main events. Sprints may seem short but you can learn so very much, easily recover, and if you really try to go fast they are HARD. There are tons of little things that you can learn - like how your heart rate will spike when you exit the water and run through T1, how your legs feel like jello when you get off your bike but this will go away if you just press on (unless you have messed up your pacing), where you are comfortable in the mass swim start (I like the front, my friend likes the back), and of course nutrition. Yes, you can practice a lot of these things in training but it is still nothing like the rush of adrenaline and nervous energy you feel on race day.

Sheesh, guess I've rambled on long enough

Hello all!  I just spent the last few days reading all the posts.  What a great bunch of info! 

I started sprints last year on a whim, got hooked and now have a HIM in July (Racine).  I am using a hybrid program, Triathlete mag's simple IM Plan scaled down for a HIM.  The plan is great, tweaked for my weird work schedule but the swim training isn't that detailed, thus I am using the BT HIM swim portion.  Week 1 and loving it!  Keep all the good tips and insight coming!

My first HIM was last year in Austin at Longhorn.  Great race!!!!  Hot on the run, but I am used to that.  I'll be staying in the Napa area for about a weeek since I will be driving from Southern AZ and that takes about 14 hours.  Plus I have family not far from there who I hope will come cheer.

I'll be in Tempe in 6 weeks for the Marquee Oly.  Same lake and part of the same run/bike course as IM AZ.  I won't consider that race though.  The water is TOO darn cold in Nov.  I was freezing just watching a friend's swim in 2008.  If I ever consider an IM it will have to be somewhere warm like Florida.