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Old 01-06-12, 02:58 AM   #1
Daniel Frost
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Sprint tri to half ironman.

I have done a few sprint tris now and have decided to step up to a half ironman. Do i need to alter my training, besides distance? I currently run, swim and bike 3 times a week, plus tomgym workouts in a week. I figured i could just increase my distances.
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Old 01-07-12, 10:55 AM   #2
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More distance, obviously, but you also need to work on your nutrition intake. You can easily do a sprint wihtout taking any fluid or solids in. A half is different. Find foos that work for you and whatever combination of sports drinks that works for you over long periods of time, You are looking at somewhere between 5-8 hours of exertion for a half, so you need to have a plan in place for that length of time, and practice it prior to the event.
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Old 01-07-12, 11:08 AM   #3
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Long distance triathlon running is about running well on fatigued legs. You already have the gym workouts to increase strength but I would increase the percentage of cycling and running that you do on hills to help prepare yourself even more to run on tired legs.
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Old 02-06-12, 03:18 PM   #4
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caelric has it right that you need to practice nutrition. Get a bento box for you bike. I love honey stinger products (waffles and chews on the bike and there gels for the run). The way you train should change slightly beyond just adding distance. I would make sure that you include brick workouts (run off the bike) if you don't already. Remember that they way you race is much different. For a sprint you can pretty much go all out start to finish, but for a half or full you need to never push it too hard. A HR monitor is very inexpensive and helps to isolate which zone you are working in. Again, if you don't already have one you should consider getting one and using it.
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Old 02-11-12, 04:29 PM   #5
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I downloaded a HIM plan off the internet and it worked well for the training. The most difficult part for me was getting my nutrition right. I used Lara bars and GU with water to drink. I learned the most about what worked for me the last month of training before the race. I did one indicator brick a week (60-65 mile ride and a 4 mile run) the last month and found Gatorade, which had worked fine on Oly distances, gave me bad cramps on the run. I planned for 200 cal/hr, but you will need to find what will work for you.
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Old 02-16-12, 07:03 PM   #6
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All good advice. On your first HIM don't set a finish time just race comfortably. One key is pre race nutrition. You will need to experiment with foods that you can tolerate and will not cause cramps. During the race I like the Hammer Perpetuem and any kind of gels. I'll also take peanut butter sandwiches and a banana on the bike leg. Have fun.
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