Half Ironman dilemma
clv101
Posts: 45
in General Chat
I'm down for a middle distance race (1.9km/90km/21km) on 23rd August, four weeks yesterday. Yesterday I completed a sprint (400m/25km/5km) with times and ranks (out of everyone) of:
Swim 8:38 (128/238)
Bike 51.02 (85/238) includes T1 and T2.
Run 24:37 (78/238)
Total 1:24:17 (83/238)
...and felt great at the end. The previous week I also did a sprint (750m/25km/5km) with times of:
Swim 17:54 (107/140)
Bike 53:00 (22/140)
Run 23:35 (27/140)
Total 1:39:25 (46/140)
...and again felt like I had a lot of energy at the end.
I've been running the two half marathons each year with the last one five months ago at 1hr42min. I've been lake swimming a few times and will be able to lake swim at least a couple of times before race. I'm reasonably comfortable with ~1400m at the moment (not tried further) but I've never ridden more than 25km fast. I've done 70km before but not at race pace.
So the question is, how feasible, given my recent performance and that I have just four weeks to work on distance/endurance is this middle distance race? What do I need to watch out for? What problems am I likely to have and above all what training do I need to do over the next few weeks?
Thanks!
Swim 8:38 (128/238)
Bike 51.02 (85/238) includes T1 and T2.
Run 24:37 (78/238)
Total 1:24:17 (83/238)
...and felt great at the end. The previous week I also did a sprint (750m/25km/5km) with times of:
Swim 17:54 (107/140)
Bike 53:00 (22/140)
Run 23:35 (27/140)
Total 1:39:25 (46/140)
...and again felt like I had a lot of energy at the end.
I've been running the two half marathons each year with the last one five months ago at 1hr42min. I've been lake swimming a few times and will be able to lake swim at least a couple of times before race. I'm reasonably comfortable with ~1400m at the moment (not tried further) but I've never ridden more than 25km fast. I've done 70km before but not at race pace.
So the question is, how feasible, given my recent performance and that I have just four weeks to work on distance/endurance is this middle distance race? What do I need to watch out for? What problems am I likely to have and above all what training do I need to do over the next few weeks?
Thanks!
0
Comments
Nutrition starts to be a massive part from this distance so make sure you take on board enough gels/drink on the bike..... as if you dont the run can suddenly appear to be a very long way.....
By now you should have a nutritional plan to use...basically whatever you do at Standard just carry on at that rate.....
If you are content with finishing then use this as an experience and dont worry about time just aim to finish. This will give you the experience of racing this distance and something you can build on for the next one.
One more peice of advice is if you havent raced above or trained hard above 50km on the bike then try not to get carried away with the atmosphere of it all and blow yourself up on the bike...
I think a time to aim for if the course is flat is 3 hours on the bike going off the sprint times, however that would be allowing for not alot of drop off depending on training level/ability etc.
Saying that I can nearly hold sprint pace at half IM level, however I have trained to be able to do this. Dont attempt it if you haven't trained at that pace as it will leave you with nothing for the run.
Above all else, go out there, have fun, enjoy the race, take in the atmosphere and do your best....Be it a finish in 4 hours or a finish in 8 hours You cannot do more than try your best.
Good Luck!!!!
Hope this helps mate and good luck.