I am doing my 1st half ironman this weekend and I am working on my eating plan. I have bad reflux and I trying to take this into consideration before doing it.
I seem to have problems trying to carbo load beforehand. I seem to do better eating very light the day before an event and I cant eat too much before I start workout with out having bad reflux.
How many calories should I eat before starting my half IM? I am thinking about eating maybe a bagel and banana about and 1hour before hand and only eat solid foods while on the bike after about 1hr. I plan on being on bike for 2.5 hours for the 56 miles and only taking liguids the run and rest of the way.
I also have had shin splints last month and have had to alter my training the past 3 weeks in regard to running. I had gotten to my 2hr long run before it happened. The shin splints are pretty good now so right now I have just been doing fast 5-10k runs. Is that a good strategy to keep legs fresh and not spend too much time pounding. They usually feel pretty good after running hard.
hi Matt after reading your email (and this is only what i do-so it maynot work for everyone)i would definately eat brekky earlier than 1 hour before(about 2hours at least) throw in a bottle of sports drink to get a few more calories and then take a couple of Gu's about 20 minutes out from the swim,if it doesn't upset the stomach.On the bike i find it's ok to eat solids about 30 minutes in(after the blood 's moved from the upper to lower body i.e to the cycling muscles)after that i try and eat about 2/3 jam sandwiches and 4/6 gels on the bike and the run is mostly sports drinks,a few lollies and some orange quarters.If the legs are bothering you race day you could throw down a couple of ibuprofen or something similar(but if you haven't tried this before it could further upset the stomach) With the fast(er)run training try doing it on a treadmill.Hope this helps.Bobby C
Shin splints can be a real problem, and they frequently recur. I found this very helpful Web site called ourfootdoctor.comourfootdoctor.comOpen ↗ It has quite a bit of information written by a Board Certified Podiatrist that explains what shin spints are and how to treat it.
Good Luck!
Robin
Quoted message said:
I also have had shin splints last month and have had to alter my training the past 3 weeks in regard to running. I had gotten to my 2hr long run before it happened. The shin splints are pretty good now so right now I have just been doing fast 5-10k runs. Is that a good strategy to keep legs fresh and not spend too much time pounding. They usually feel pretty good after running hard.
