hello peopl, brand new member here.
I have enrolled in the goldy HIM and was wondering if someone had some tips on nutrition, and in general about the course, etc.
all the help will be greatly appreciated.

Joining a Tri club would be a great place to start for advice on all sorts of training and nutrition issues HIM racing throws up. Where are you located?

I am located in brisbane, I have done a few olympic distance triathlons before, did the mooloolaba last year, and I feel i need some advice on nutrition.
I thought about joining a tru club but is hard cause i work odd hours.

Good idea to start thinking about nutrition, cause this is invariably where more people come unstuck when they start stepping up the distances to the long course.

There's lots of good resources out there on-line. www.beginnertriathlete.com is a good spot for a variety of training programs, gear reviews, and useful tips and recommendations on nutrition. There's also a handy training log you can use for free too, which is a good idea if you haven't attempted structuring your training in the past.

But yes, joining a Tri Club is your best bet. The wealth of knowledge you'll gain from training and socialising with others in your same situation, and those who've been there & done that will give you the best advantage. Club 'Race' training is also great at getting you more and more used to handing transitions, and pre-race nerves.

and make sure you get yourself some CR gear before you get to the HIM. There's a fairly big crew of CRs heading up to the GC, and you'd of course want to introduce yourself wouldn't you?

I have atraining plan which i follow very closely and I record my times and heart rates and so forth, so in that department I think I am doing well (or very ignorant),
one specific question i have is, howmuch should i eat in terms of gels, power bars per hour or how often should i take them. also i have been told to use salt tablets, how do they work?

one more thing and forgive my ignorance, what is CR?

CR = Cool Running

re:

Gels - anywhere from 1g per kilo per hour of carb and slowish pace down to about 0.6g/hr/kilo as intensity lifts
Salt - 1g per hour (this is me, there are some who claim no need for salt)
Frequency - Carb you are looking at 6% carb concentration. A gel has about 25g of carb so for every gel, you need about 500ml of water.
Fluid - 10-15ml/kilo/hour depending on heat


This is a good starting point and you can fiddle in training. For a half, that fluid is pretty good advice as the higher intensity will see you stomach less likely to take carb well. Power bars are hard work to get down when pushing the pace. I do a 100% liquid plan on the bike using Endura Electrolyte drink and 4 gels in a gel flash diluted on the run taking water from the stations and my own salt. I use sea salt.

Hi marinhousehold,

You've got some great advice from some very accomplished triathletes on nutrition so I won't add anything here. This years GCHIM is on a new course. Last years was an extremely hot day so make sure you have experience in the heat.

I would also add that if this is your first HIM watch your pacing strategy on the bike. Sometimes there is a tendency to go out hard on the bike and not have enough left for the finish.

Good luck with your training journey and all the best for the race - there is another thread on the race with all the CRs going - get some gear its a big kick to get a 'Go Cool runner' cheer when you are out on the course!

Cheers,

Danny

cheers for the help guys, it sure has helped alot in realising what i should be trying to do.
I'll try and get some CR gear, i think I'll need all the cheering i can get to get me over that finish line!!!!!!!!
good luck on your racing and training.