RACING 5430 LONG COURSE 101

Weather: be prepared for anything but especially the heat!

Equipment:
Pre-race: wear warm clothes in the morning, it tends to be cool even though its August!

Swim: a metalized goggle but one with high light transmission, as you start directly into the sun (per Mark V, lead swimmer at Kona, Boulder Peak and many other races).

Bike: For riders going 2:45 or faster a 12x25 gearing should suit you. Going 3:00 and beyond, I would recommend a 12x27 and if you are really unsure of your climbing, you may want to use a triple or compact cranks. I have raced this course under 2:30 using compact cranks.

Run: a good road shoe will do or you can use a trail shoe but it's not necessary. Use hat/visor/sun glasses and sun screen, and don't forget your race number/belt.

Race Clothing: Wetsuits are highly beneficial. Wear everything under your wetsuit, race shorts/top and race number tucked into your run shorts. On the bike and run wear something to cover your torso as it gets hot and you want to keep the sun off your skin. It's ok to bike in a Speedo, or bikini bottom if you are woman. Don't forget sunscreen.

Nutrition:
Before: eat normal the night before the race but load up on some extra CHO on Friday night.
Morning of: eat normal!
During: Somewhere between 200-350 calories per hour on the bike. You don't want to start the bike under fueled. On the run, 150-225 calories an hour should be enough if you have paced the bike correctly.

Pacing:
Proper pacing at a HIM includes raising the effort during the second half of each leg of the race. Being able to go faster as the race goes longer takes proper training and discipline.
Swim - take out the first 500m very easy - think long/strong on your stroke, just feel smooth - once you turn that corner sight on the last buoy and swim steady to that one. Don't be out of breath, just feel as though you can go a little faster, but don't back off that really hard effort and just go 'hard'. Being that it's a five to seven and half hour day (or more!), you don't need to blow yourself 10 minutes into the race. Start to back off last the 200m, and ease into the end of swim. Note: at the end of the swim you will have to run UPHILL to get to the transition area. Do not waste energy sprinting this unless you are 'racing'.
Bike - start out in a gear you can maintain at 90 RPMS, remember you have a hill at the start, right out of the gate, best to sit on this hill and spin up it. The first 6 miles of this race are up hill - so you can waste a lot of energy trying to go fast. You won't be able to go that fast unless you have a super tailwind - but this early in the morning the wind is usually from the West right towards where you are going. You head up 36 through 3 rollers and once you pass Nelson, there is another slight uphill grind, then some more flat and one more roller where you'll turn onto St. Vrain for a very fast 6 mile section. There is an out/back section for .6 miles on 65th, before continuing on St. Vrain and then taking a right onto 75th. Once again be on the flats with 2 little rollers and some more false flats all the way back to the Diagonal. Once you turn right back onto the Diagonal, you'll have a few more miles to go. Stay aero, and cut through the wind like a knife through butter. You will 'probably' have head wind - so stay down on the bars and spin. Once you hit Jay Road you'll turn right. Stay aero on this slight uphill, keep spinning and don't grind. You'll keep going on Jay Rd. and have another lap to go. After you turn onto Jay Rd. the 2nd time, you'll turn right onto 51st and you'll head straight back to the Res. Don't push too hard coming up that last hill. Save your legs for the final 13.1 mile leg
and ready yourself for transition. If you leave your shoes on the bike, then this is the time to start taking your feet out of the shoes. Watch the speed bumps! Slow down as you approach the dismount like (if you go over it without dismounting your bike, you will be disqualified!) - run your bike to your transition and change into your running shoes/hat. Yep, you need a hat, there is no shade on the run, and the sun will be hot!

Half Ironman Bike Pacing Chart

Run - Once you are off the bike, focus on a nice easy pace and settle into something you can sustain at an easy effort. You can't go out too slow, but you can go out too fast! Take in some nutrition and get your HR down. The first mile of the run is essentially down hill, so go easy out of T2 - ease into the run. Miles 1-3 are rolling, and once you get to mile 4 the course is downhill from here with 2 short rollers. Take in water and fuel during the first 2-3 miles (20-30 minutes) and let the heart rate settle down and you find a nice low Zone 2 (6/10 RPE) effort.

Once you are past the 3 mile mark it's time to get serious and up the effort to mid-to-high Zone 2. Start thinking about how you feel and what you can maintain for the next 5-7 miles. Do not forget to get fuel at each aid station, as this is a key to a successful race as well! After 10 miles, it's time to up the ante and go for broke. If you have been patient and disciplined, then it's time to see what you have. Let the heart rate go and see what effort your body will allow you to keep during the last 3.1 miles. I would ignore the HRM at this point as your only goal is to get to the finish line as quickly as possible.

The last few miles are all about guts, no matter what level you are racing! Stick to the plan and you will see a great result. Good luck!

Half Ironman Run Pacing Chart

Michael Ricci is a USAT Level III certified coach. He can be reached for personal coaching at mike@d3multisport.com