Wy's 1/2 Ironman Race Strategy Pre-Race: Breakfast no later than 1.5 hours before start 10 minutes before start, down one gu with 1/2 bottle water Swim: draft slightly faster feet all the way comfortable and steady pace to the turnaround pick up the pace on the return, steady and manageable pick up pace a little more in the last 1/4, but DON'T work hard Bike: water only for the first 10-15 minutes (or until HR settles), then one salt tab and one powerbar with water one salt tab every 90 minutes and one powerbar every hour water only first hour, then alternate with gatorade. Drink 1.5 - 2 bottles per hour carry four powerbars and three (plus two extra) salt tabs on the bike first half hour HR cap low-mid Zn2 (LSD zone) up to mile 35 HR cap upper Zn2 mile 35 to T2 pick up pace to Zn3 (aerobic zone) stay in my zones, maintain steady paces, work the "free speed" over the rollers Run: one gu every 40 minutes, one salt tab 90 minutes in, alternate water (between aid stations) and gatorade (at aid stations) carry four gu's and one (plus two extra) salt tab for the run run easy pace to the turnaround, HR cap low Zn2 return steady and easy, HR cap upper Zn2 walk all aid stations Post-Race: Prepare a bottle of endurox to drink immediately upon finishing - then eat... a LOT. :-) Back to Gordo Tips