Henry Schultz wrote:
I agree with you that there is a lot I need to learn with training and nutrition. That is why I posted here. I tried to keep the ride at a fairly low intensity, like other people here have told me. I really don't know how fast I should be going or how much I should be eating, and I encourage anyone reading this to give me some advice based on their experiences.
IM training for most beginners is about effort and not speed or pace. You should be focusing on doing the majority of your training at a pace where you feel like you should be going faster. The same will go for the race itself. For now its about putting the hours in at lower intensities.
I've no idea what you are actually doing. You say you bike 20 miles a day and then all of a sudden throw a 100 miler in. You also say you biked up to 8 hours over the summer. It is very difficult to get an idea of your consistency and that is also important. Also safely ramping up your volume depends on what you've actually been doing the last X weeks. It's ineffective and also risky to ping pong all over the place week to week.
Can you upload your training file here for today's bike ride?
B Doughtie is giving you some sound advice and I agree with him. The training is where the issues will arise. I alluded to this earlier but Im quite familiar with the cumulative stress pitfalls because I'm on the other end of it diagnosing and rehabbing or giving the bad news. Most notably with beginners who ramp up mileage too quickly, implement far too much intensity too frequently, don't sleep, and don't eat enough. The strength training is a whole other ball game that I don't think we have time for here.
You need to start taking in calories while youre training. On race day you cannot wait until the run to start. You cannot make up for lost time and you also can't overload your GI system. Not to mention your ability to digest and intake calories is far better on the bike.
You have mentioned your paces and speed here multiple times but I want to reiterate that focusing on pace will be a big risk. And its a hard pill to swallow for a lot of newer triathletes. You should get used to effort-based training for now.
You have been given a lot of feedback on this thread. Including some recurring themes. I don't mean to sound like a prick (though I know I might) but I'd like to see you put in some leg work right now rather than expect us to do this for you. There is no shortage of threads on this forum for training, nutrition, hydration, recovery, pacing, etc.
Rather than say "give me your advice on what I should do" I'd like to see you give us some specifics with your training (so we have an actual idea of what youre doing) and then find specific questions based on what you've read. "The search function is your friend" now that you've gotten some sound advice from a few people.
Its exciting and I've done Placid twice.