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PRETTYATHEIST's Photo PRETTYATHEIST Posts: 269
10/14/13 7:57 P

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Thank you so much for all of the great advice! I've been overwhelmingly busy with graduate school these last few weeks and haven't had a chance to check back. But all of the tips really help. I plan to implement them and began a regimented training program in the next few weeks.

Again, thank you so much for all of your tips and advice, it really helps!

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Enjoy your body, use it every way you can. don't be afraid of it, or what other people think of it, it's the greatest instrument you'll ever own.

Atheism is more than just the knowledge that gods do not exist, and that religion is either a mistake or a fraud. Atheism is an attitude, a frame of mind that looks at the world objectively, fearlessly, always trying to understand all things as a part of nature. -Carl Sagan


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LISAINMS's Photo LISAINMS Posts: 2,575
9/12/13 5:29 P

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A lot of the tips you will get will depend on the training plan followed by the individual. Choose a training plan that fits with your needs and the discipline focus that suits your weakness. I focus on the quality of the workout rather than piling on junk miles. Contrary to the other advice given, I swim twice a week, in a 25 yd pool. The only time I OWS is in a race. Not because I don't want to but because I have to drive an hour to get there and since I have no OWS issues, it's not a priority to do it. If you are at all uncomfortable with OWS you need to get out there and do it as often as possible. I'm a decent swimmer with a 36 min in zero current so take my tips with that in mind. The swim is the shortest leg, but if you are a weak swimmer then work more on it for your own comfort and safety.

Galveston is a flat course, but it is windy. Hit some miles with wind in early spring so you know how to handle a good crosswind on the bike. Do a brick at least every two weeks, but not more than weekly and not repetitively. You should spend more time on the bike than anything. You would have benefitted greatly from an Oly because it is vastly different from a sprint. In a sprint you go hard the entire time. In an Oly you have to learn to pace the bike so you have legs left to run. Even more so in a HIM. Don't cook the bike!

The run is the easy part. You won't drown or crash doing it, lol. You can take walk breaks if you need to. If you pace the bike properly and follow the nutrition plan you have practiced during training, then it won't suck! You'll be all smiles that everything you worked for has come to fruition.

#1 Be consistent in your training.
#2 Have fun.
#3 Be proud of yourself.
#4 Thank the people around you for their support and tolerance of your craziness.

10/27/12 5k 27:26
01/18/14 10k PR 56:16
02/22/15 HM PR 1:59:30
09/28/14 Ironman 13:25


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HELENGUNTHER's Photo HELENGUNTHER Posts: 294
9/4/13 12:36 P

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Congrats on taking on the challenge of a 70.3! I have only done 1 (One and done?) and I don't have a lot to add to the good advice you've already been given here.
1st of all, remember that it's about finishing. It's not a sprint, so prepare yourself for a long day. the more training you can do during the next 7 months, the better your base will be to give you staying power. Once you finish your last sprint, start working on building a base. Go for long, steady bike rides. I over-trained on the bike, going 60-70 miles for a few rides. Same with the swim. It's okay to train in the pool one or two times a week, and do more than the 1.2 mile distance there. I think as long as you train OWS at least once a week, you should be okay. But try to do at least 1.5 miles there at least 4-6 times before your race.
I knew the run would be painful no matter what I did in training...and it was! But I knew I had the stamina to make it through, even if it was slow.
Most important, know what you're going to do for nutrition. I consumed very little compared to most people, but I knew that was how my body functioned. Whatever you plan to do for nutrition on race day, try it our during long workouts and see how your body reacts. The day I raced was really hot, so salt tablets were a must. But know what works FOR YOU! Everyone is different.
You've got lots of time. Start building that base.
Good luck and have fun!

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GWBACH's Photo GWBACH SparkPoints: (129,135)
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9/4/13 12:12 P

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congrats and good luck and have fun!!! Have fun training and have fun racing!
I will just add to ON2's tips

Training for the swim, make sure you get lots of open water time in, 3 times a week for a 1 hour or so each should do you good and assures you that you will make the swim no problemo

3 to 4 hour bike rides are a must. the bike is hard and you need to eat while riding so long rides. and eating on these ride is a must.

The run is just that, a HM, so where every you are at on running just make sure you have a base of 15 mile runs under belt.

and finally, do bricks every so often, I like to do 1 short one every week and one back to back at 6 weeks and 4 weeks before the race. Back to back bricks are bike 12 run 4, bike 12 run 4 and finally bike 12 and run 4 all in the same training session.

Hope these help

always Trusting in the Lord,
Gary


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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ON2VICTORY's Photo ON2VICTORY SparkPoints: (47,763)
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9/4/13 9:29 A

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1) do NOT get in a hurry in transition. I did and paid dearly on the run. I finished but paid the price for being in a rush... Ie... Ran without socks because I could find them and when I did find them, my shoes were already tied so I said screw it and took off... Epic fail.

2) study the elevation charts for the bike and prep for hills. I trained on moderate hills and had no problems doing 70+ miles so I thought I was good to go.... Wrong... I made it but only after turning my quads into jello.

3) starting out too fast in the swim. I recovered from that fairly quick and did well in the swim but don't get caught up in the heart pounding start. Train as much as possible open water, pools are like treadmills and totally not the same. I trained a lot in open water knew what to expect and did it in 51 min

4) alternate strokes sort of like a run/ walk method. It helps to reduce overuse and gives you a go to if you can feel a cramp coming on and also allows you to recover. My go to is the side stroke. If I get blasted in the face with water and am getting short on air or my heart is racing, switching up to the side stroke allows for effortless sighting, and consistent air flow while I settle down.


Hope that helps...

RRCA Certified Adult Distance Running Coach

ACE Certified - Weight Management

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PRETTYATHEIST's Photo PRETTYATHEIST Posts: 269
9/3/13 11:02 P

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Hello fellow multisport athletes! So, I registered for the Galveston 70.3 which is taking place next April. I've only ever done sprint races before (8 to be exact with my last of the season in 2 weeks) and I know I should have hit some Olympic distances first but I'm moving out of Texas next year and wanted my first 70.3 to be here. And hey, I've got 7 months to train right!?

Yeah. So I'm just wondering if anyone has any tips or training secrets that they'd like to send my way. Perhaps something you wished you had known many months before you did your half/ironman race. Any tips, tricks, or motivational quotes would be awesome.

Thank you and I hope you all had a great (and continue to have a great) season!


Join the Colts Fans! sparkteam!

Enjoy your body, use it every way you can. don't be afraid of it, or what other people think of it, it's the greatest instrument you'll ever own.

Atheism is more than just the knowledge that gods do not exist, and that religion is either a mistake or a fraud. Atheism is an attitude, a frame of mind that looks at the world objectively, fearlessly, always trying to understand all things as a part of nature. -Carl Sagan


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