How to Complete your First Ironman

Have you always dreamed of completing 140.6 miles with only your own body’s power? An Ironman Triathlon is an amazing feat and one hell of a bucket list item to be able to check off. It takes endurance, mental toughness, and the determination to last an average of 12 hours out on the course. But, good news: it’s completely doable. It doesn’t need to take quitting your job and training as a full time triathlete to accomplish this goal. It just takes the a determined mindset, proper training, and good planning to reach the infamous finish line of an Ironman.

1. Plan your timeline. Completing an Ironman is a very achievable feat for a large percentage of the population. Depending on your current fitness level, you may just need more time to train for one. If you are relatively untrained, this might be a multiyear goal. If you are currently completing Olympic Distance Triathlons, you may be able to get to your Ironman goal in less than 6 months. Your swimming ability is a large part of this as well. Learning to bike and run is easy compared to learning swimming technique. Make sure you have ample time to work your swimming abilities up to par. It’s a 2.4 mile swim, so don’t let the swim hold your entire day back when race day comes.
2. Pick your race. There are races worldwide and year round.  Pick a race that suits your current environment to make it easiest to train at home. If you live in a warm, flat environment, pick a race with similar conditions such as Ironman Arizona, Cozumel, or Florida. If traveling with family or friends, also take them into account. Make a trip out of your Ironman by staying for a few days after and exploring a new place. That’s one of the best things about traveling to races; going to a new place you may have not ever reached without Ironman.
3. Pick a warm up race. After you have picked your Ironman, now it is time to select a warm up race. This race should be 4-8 weeks before your Ironman. This race should preferably be a 70.3 race. If none are available, an Olympic Distance will do, but the longer the better. Select a race with similar terrain and climate as your Ironman. This will give you the ability to work out your pacing and nutrition strategy.
4. Train properly and emphasize technique. Professional triathletes and top age groupers often spend 20-40 hours weekly training. For you and your goals, training hours like that are not necessary and downright dangerous. Training 10-15 hours a week is all it takes to complete an Ironman. Training more will only promote a greater risk for injury, mental fatigue, and time away from home/work. Be efficient with your time by adding high intensity strength training, interval training during swim/bike/runs and put an emphasis on technique. Proper technique will not only reduce your risk of injury, but will get you to the finish line as fast as possible.
5. Dial down your nutrition. Nutrition is vital for an Ironman. In shorter distance running races or triathlons, nutrition is much less important. The body is amazing at keeping us going for certain durations. In a 12+ hour Ironman, it is vital to practice your nutrition strategy during training and make any necessary tweaks. If you are doing a warm weather race, know that you need more fluids and electrolytes than a race with colder conditions. Also know that not everything is going to work out perfectly on race day. Be able to make slight adjustments to your strategy on race day. Early signs of cramping, headaches, or not peeing on the bike mean more fluids/electrolytes are necessary. Also do yourself a favor and stay away from products with fructose and malodextrin to avoid potential GI issues.
6. Enjoy your training! Training for an Ironman takes a lot of time away from home, work, friends, and family. Enjoy your time to yourself and get to know yourself better. We live in a beautiful world with amazing sights to see no matter where you live, so enjoy your surroundings. And finally, do involve your family and friends in this process. Meet friends to go on long rides/runs with. Bike one way and have your significant other meet you for brunch in a new city (then have him/her drive you and your bike home).  The hours you spend completing your Ironman is awesome, but the journey it takes to get there should be an even more enjoyable experience.

So whether your goal of completing an Ironman is something that can happen this year or in the years to come, know that you can do it. The biggest obstacle to overcome in endurance racing is the mind. By changing the thoughts of doubt in your head, a world of possibilities can arise. If you can think it, you can do it. Now make it happen!