Half Ironman Training - Rebecca's Way

So I seem to get a good number of emails from friends and others who are interested in the sport. I thought I would share my opinions in case it helped anyone else. Beware, this is a rambling stream of consciousness and I'm in no way certified or trained to coach, this is the world according to Rebecca:
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Ok - so I've been pondering your question - and I may not have a good answer for you. Everything I am going to say here is just my way of training - and may (or may not) be the same as a coach. I've just learned what I can do that works.

Training - use January/February to start getting your body used to 8-9 workouts per week (3-bike, 3-run, 2-3 swim) where you do at least 3 of these workouts on the weekend have have at least one day each week of total rest - not even a stroll, resting! Preferably after your long day (Monday seems to be good off day).

Distances - not much help on swimming, that's a no-brainer leg of the race for me and I really don't train too much for it b/c no one wins a race because they are a good swimmer. Ask Tracy - she'll have better ideas here.
Biking - start out your long ride on the weekend with about a 15mile ride working up to a 50 mile ride by 3 weeks before your "A" half-IM distance race. Since your goal is completion, just work on putting the miles in and going at a nice pace but remember - no coasting on your bike. Ride it the whole time - even on the down hills. Learn how to use your gears really well so that on the down hill you are going strong and can coast up part of the up hill. Practice eating on the bike - I'm partial to PB&J, the new PowerGel circle block thingies, and Gatorade. Drink Gatorade - NOT water - you need the electrolytes.

Running - start out your long run so that an 8-9 mile run isn't so terrifying ;) Then work up to a good 13-15 mile run. I think it's a good idea to push the run a little longer than your race distance here b/c your legs are going to be BEAT after riding for a few hours so they get used to running tired. Be sure that whenever you do a long bike ride you get off your bike and go run - even if you just run down Marshall Farm to Chalks and back. Just enough to get used to running a few miles slowly on tired legs. Eating - bananas, oranges, power bars, that sort of stuff. I wear my Skirt Sports tri top and Skirt so I have pockets (one on my top, 2 on my shorts) then I take advantage of the rest stops for fluid. During training I use my camel back hydration packs religiously. I never ever drink water while I'm training b/c of the electrolytes - you need them so get used to running and hydrating often. You shouldn't have to pee much during your training b/c as you take it in you are using it.

Diet - yeah... diet... eat when you are hungry. You WON'T lose weight training for an endurance event. Your body will need to consume a good number more calories than you are using now. Just eat when you are hungry, eat smart - no junk - no fast food - just good food whenever. Develop a pre-long ride, long-run nutrition plan for the day before and stick with it. Ex: I always eat the same thing the entire day before my long run so that I can be sure on race morning or long-ride/run morning my tummy will be the same. I didn't do this 1 time and ended up making potty stops 5 times on a run b/c my system was so used to it's routine. Drink lots of fluids - don't ever be thirsty - carry your bike bottle with you every where and keep it full.

Clothing - Be comfortable. Get used to wearing a swim suit or tri shorts during your ride and wear the same ones during your race. If you aren't a visor junkie yet, get a few visors. They are better than hats b/c they let the heat escape your head but not squinting while you run will be helpful on a 13mile hot summer race.

Coaching - there are tons of coaches out there - I don't use them b/c honestly, my life won't change if I'm an hour faster or not. I'd rather just do what works for my body, work it hard, stick to my schedule but also realize that life is busy and if I have an off week. If you ask others they'll say they need a coach to keep them focused.

So this is lots of info - tell me if you have more questions - I love to talk about this (go figure) but remember I'm not a trainer, coach, or specialist in any way.