Trip-Tips

I am receiving so many great questions! Thank you. I have recently improved my site so that I can more quickly post answers here so please keep sending them via email.

Half Ironman Nutrition

[update: February 28, 2007]

What do you do for nutrition during a half ironman- say buffalo springs? i am trying to nail down my nutrition and have not had any luck so far. thanks,

-jenny

My half ironman nutrition usually consists of one strong bottle of electrolyte drink on the bike. I take sips from this bottle every 20 minutes or so and follow it with water, I grab water from each aid station, drinking as much as possible if it is hot. I have about 800 calories in this bottle. I will also take in four gels on the bike, totally about 1200 cals total on the bike. On the run I take in water, gatorade and coke at the aid stations, again as much as possible if it’s hot. I will also take in another 2-3 gels here depending on how I am feeling and what the weather conditions are like. It is important to take in more water and electrolytes is it hot (obviously) and more calories if you are shivering and racing in the cold. Hope this helps…

The Taper

[update: February 26, 2007]

Quick question – I am 5 weeks out from Ironman South Africa (my third IM) and was interested in how you handled your Kona taper in 2006 ?

Coming from a marathon/ultra-marathon background I am used to a full 3 week taper with a lot less volume

-Lloyd

HI Lloyd,

I like to start my taper three weeks out from an Ironman. Three weekends before I do my last long run and ride and then gradually cut back on volume each week so that the last week I am doing very little, focusing on feeling good and keeping things snappy. You cannot get in better shape the last three weeks before, you can only overdue things. Keep this in mind even when you have those “garbage days” during your taper. There were days in my last two weeks pre-Kona when I felt so horrible I began doubting the work I had done. This is all a good sign, that your body is shutting down to heal itself to be super strong for race day.

It is important to reduce your volume but to keep up intensity until the last week. I like to some 800’s on the track at a “feel good” pace just to keep some turn over in my legs 10 days out from race day. I will also do some fast repeats on the bike the last weekend before with long recovery to keep the juices flowing. The last week is a very important time to get a ton of sleep, eat well and spend the lack of training time to get organized so that last few days pre-race are as stress free as possible. Good luck!

-Desiree

Salt and IM Arizona

[update: December 08, 2006]

1)What is it that you carry in your hands when you run? Are they salt tabs?

2) Second, are you planning to do IM Arizona again next year? I’m starting my 6 month program today (after a 6 year layoff from triathlon) for Arizona next April and I read how it was one of your favorite races.

-Rich

Hi Rich!

1) Yes, I carry endurolytes in one hand, Nuun in the other. In a race as hot as Hawaii I will take in a large amount of electrolytes because I have high sweat rate at 2 liters an hour. I will take up to 20 endurolytes on the run in a hot Ironman race. This is something I had to experiment with, usually you can tell if you need more salt, slightly cramping, sweating profusely, feeling a lull in speed, etc. These are all good indicators.

2) I will not be returning back to Arizona this year, I want to try a new Ironman so I will be racing in IM Austria for a change. However, I do love the course in Arizona and the fans are just great out on the run…especially with the new 3 loops course, there was plenty of crowd support to keep you going through the rough patches. Good luck!!