- It's a big step up from the Olympic distance, you can't blast it.
- 'Train to race' don't 'Race to train'.
- Leave you ego at the door; don't be that 'training session world champion'.
- Always ride to run strong.
- You've got to finish on race day.
- Aim for a '30 minute window' on your target time e.g. 5:30-6hrs.
- Pacing pays.
- Planning & Practice make for a happy day.
- Practice everything – drinking, feeding and the different types of food.
- Don't try anything new on race day.
- Find out what the 'race day feed station' will supply, then try them before hand.
- Don't get hungry on the bike – if you do it's probably too late.
- Eat every 20 minutes on the bike, set your sports watch to beep at intervals.
- Eat complex carbohydrates on the bike, avoid simple sugars.
- Kelloggs elevensies bars & malt-loaf are cheaper alternatives to sports bars.
- Drink enough liquid and use electrolyte tablets.
- Practice eating & drinking whilst running.
- Digestion is reduced when running, experiment with food types.
- Too many Energy Gels will mess with/cramp your stomach.
- Eat within 30 minutes after training, ideally something with protein.
- A Nesquik Milkshake with a banana is a good recovery drink.
- Train to a plan – but don't worry about missed days.
- Put your plan on the fridge door – make it a family affair.
- Use your time well, focused training is better than just training.
- Ride the race course before hand.
- Train to HR, know your zones.
- If you think you are going too fast on the bike, you probably are.
- Practice everything! Even the shorts & top you will run in.
- Aim to run within 10-15% of your ½ marathon P.B.
- Ride your bike to HR not speed … remember you're riding to run strong!
- Know when and where the Aid Stations are.
- Think through if / how you will pick up food & drink on the bike.
- Time is well spent in Transition putting on the right kit for the conditions.
- Stuff goes wrong, that's racing.
- Don't panic when you puncture. Stay calm, keep your HR down, you've got a 30 minute window for a finishing time.
- Enjoy the race, savour the finish, book the next.