How to to complete and train for an Ironman triathlon

Completing an Ironman Triathlon can be a life-changing event. Ironman becomes a life-style and affects the athlete, family, and even friends in many positive ways. If you are entertaining the possibility of training for your first Ironman, this article is for you!

Having now completed 7 Ironman events (including Hawaii), I have the ability now to look back on what inspired me, what worked, and what didn't to allow me to participate in something that only a few people will ever experience - finishing an Ironman event! Please follow these simple tips and you will be on your way to becoming an Ironman!

Instructions

    • 1

      Get inspired - The first step in the process is to build your inspirational base. Much of this comes naturally but I do remember my first 2 major outside inspirations. On a long flight, I saw an NBC special for Ironman Hawaii with Bob Bell (one of the oldest finishers of the event) as one of the featured athletes. The NBC specials which feature both amateurs and professionals can easily be found and are incredibly motivational. I also remember talking to a fellow competitor at the Boston Marathon and hearing about her finishing the Ironman. Here I was thinking about how I was going to get through the Boston Marathon that day and it was hard to even comprehend her description of swimming and biking beforehand. At the same time, I knew it was a challenge I wanted to take on.

    • 2

      Get committed - Once you are inspired, sign-up! This is a major commitment and you do need to discuss it with your family as they may have to sacrifice some of your time as well. The entry fee alone is several hundred dollars which in a way helps to dedicate anyone to their training. Also note that some events fill up the day the registration opens (1 year in advance). With the training be realistic about your work, life, family, and triathlon balance. Some people have 30-40 hours a week to train. Others only have 10-12. If you don't have at least 10 to 12 hours though, you may want to reconsider.

    • 3

      Create a training plan - Entire books exist on the subject (I have read many) and you can also hire expensive coaches. After trying various training plans, I think a good approach is to simply count backwards from race day to determine what you need to accomplish in terms of training. For example, if the race is 6 months out, you will want to peak in your training about 1 month prior to that. Plan to do a long 100 mile bike ride that Saturday and a 16-20 mile run the day after. Now you have a goal to compare with your current fitness. Back up from that goal by ramping up your training each month and also putting in a rest week each month. In the example above, you may want to try to complete an 80 mile ride and a 12-16 mile run the month prior. Keep backing up month by month with realistic expectations and you will have a rough outline for your training.

    • 4

      Test the waters with a half-Ironman - If possible sign-up for a half Ironman earlier in the season. This will help you to validate your fitness state and to provide you with "test" race to calm your fears and allow you to experiment with your equipment, nutrition, etc. I remember my first half Ironman race and I was extremely nervous. Completing that race gave me confidence going into my first Ironman event.

    • 5

      Equipment - The equipment in triathlon racing is daunting in selection, cost, and claims by the manufactures. It also is part of the fun of the sport as the athletes are often using some of the latest innovations in racing technology. My biggest advice for the race is to practice in the equipment you will need. Be comfortable with your wetsuit and bike. Know where you might chafe, etc. With the bike, make sure you know the quick repair requirements. I've had flat tires and even a broken chain on 2 of my Ironman races so be prepared for anything!

    • 6

      Nutrition -This is again a topic many books are devoted to discussing in great depth. Eat smart! It is important to consume recovery fluids or food after your long workouts. Practice with the race day foods that are provided on the course. I originally covered my bike with packets of Gu but since then have learned to eat off the course. The aid stations are chocked full of goodies and it is motivational to interact with the race day volunteers.

    • 7

      Race-day - On race day, get to the course early so you are not stressed. This gives you time to check out your bike, find the bathroom, and relax a bit before the start. Once the race does start, pace yourself. You know how to pace yourself but it is hard to do in that environment. If you can hold back early on, you may find yourself passing others later in the race while they are struggling to even move forward. Smart pacing is paramount to a successful race. Enjoy the course, the competitors, the volunteers, and the ups and downs of the race. It is a long day but well worth every bit. Enjoy!!!