Often these might be time goals, and having A, B and C goals can help you move on from an ‘all or nothing’ mindset if the race isn’t playing out as planned. If you’ve just spent the last 12 months training for your first Ironman®, the last thing you want is for the course to be altered. 3.) Slay your first Ironman, Olympic, or sprint triathlon with expert fitness advice that strengthens you for race day while curbing any sort of tri-intimidation. Not as long as an Ironman, but not as short as an Olympic triathlon, the half-Ironman distance (70.3) is a popular race for amateurs and professionals. One of the most common questions asked in an Ironman® facebook group or race specific forum is “what’s the water temperature?”. So let’s get cracking…. If you do end up having to defer your A-race, you’ll still have banked some excellent results along the way. Think flights, insurance, bike boxes, a spare derailleur hanger, hotels… Then put your feet up in compression socks, knowing it’s all done. Find a race with terrain similar to what you’re reasonably going to be able to train on so that your comfort level can be at it’s highest potential point. But batteries can fail, calibrations can be off, and external factors such as an unexpectedly warm day can throw out all your numbers. You've been subscribed to our newsletter. Or both? 1: Start fueling for the race the day prior. But plan some big swim, bike, run simulation days, ideally on similar terrain to your race, and use the same nutrition you will for race-day. Whenever you’re having a bad day, a session doesn’t go well, or you hit a rough patch on race day, remind yourself of your initial ‘why’, understand that this difficult moment will soon pass, and in just a short period, you really will be an Ironman. In all seriousness, though, it’s worth printing off a triathlon checklist for what you’ll need pre-race, for the swim, bike, run and post-race because – from sunscreen to tinted goggles – they’ll be more on it than you think. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. 1 of 12 To set up for a good race, you have to start fueling properly 24 hours before the race actually starts. The Best Hiking Around Baltimore.. Is In Virginia. Any hotter than that, and you ‘can’ wear a wetsuit – but typically you’d forfeit your ability to qualify for Kona or 70.3® World Championships, place awards, etc. Find a training plan here, including a selection of Ironman plans to suit ever ability, from a 12-weeker to a 12-monther. Attention to detail with body and kit maintenance is a must. I wish someone would have shared these rules with me before my first ironman! Here are 5 Ironman special needs bag tips and tricks for your first triathlon race that can inspire confidence, reduce your anxiety, and help you feel like an experienced age grouper on your first race day. Here are some tips to help you maximize your potential for completing an Ironman triathlon. Consider the bike course. But if you make a plan and commit to it, the you can achieve greatness. Take as much control over the days leading up to your race as you can – trust me, you’ll want it. You want the full 140.6, it’s what you trained for, so check out the last 3-5 years of course history and see how many times the course has had to be altered because of weather – it may just point you to a different race. Your first Ironman 70.3 (1.9k swim, 90k bike and 21k run) should probably be a nice, local, accessible one, where your friends and family can come and support you and where familiarity goes some way to help you cope with the prospect of … The Ironman Triathlon is the most famous triathlon in the world. It’s easy to get carried away when your clubmates start planning a trip to a big IM race for … You don’t have to complete the full distances prior to an Ironman, although some triathletes love the confidence of knowing they can swim 3.8km straight, cycle 180km and run a marathon. Not good for a happy mind, and therefore not good for happy training or racing. Sophie is a 33 years old teacher from The Dandenong Ranges, near Melbourne, Australia. Overall Tips and Tricks Practice with your technology. Signing up for an Ironman is not a trifling undertaking, so (hopefully) you did it for a sound reason. Finish in 12 hours. There are some races in exotic locations, but if they require 10 hour plane rides, shipping a bike for the first time, and stressful hotel bookings, those might not be right for your first time. You’ll also potentially be clad in neoprene that changes your body position in the water. It is far better to start out more conservatively than the other way around. You don’t want to simply pile pressure on yourself, yet publicly stating your goals can help keep you on track when it comes to early morning starts or hitting the ‘snooze’ button. The last point notwithstanding, become comfortable training on your own as well. You don’t have to complete the full distances prior to an Ironman, although some triathletes love the confidence of knowing they can swim 3.8km straight, cycle 180km and run a marathon. While the Ironman (and Half-Ironman) are the kind of races that require massive amounts of training time and experience to perfect, here’s something of a head-start from one of the world’s best. Swim 2.4 miles...Bike 112 miles...Run 26.2 miles...Brag for the rest of your life. So yes, there are no hills, but there might actually be more work. This website is powered by SportsEngine's Sports Relationship Management (SRM) software, but is owned by and subject to the IRONMAN privacy policy. Those who feel that they are not yet ready to compete in the Ironman Triathlon can try the Half Ironman. Have a Positive (and Flexible) Goal. Keep moving forward. While it can be great for connecting, celebrating, picking up tips and being held accountable (see point 5), social media should also be handled with caution. The great news is that whether you want to go full M-Dot with the Ironman brand, or fancy a smaller, local race in the UK, there’s more choice than ever before. This tiny accessory saves you tons of time by having your required race number ready to wear on the run … 25 Complete a simulation. Many triathletes will say that completing an Ironman-distance race is the pinnacle of the sport. IRONMAN | Official account of IRONMAN Triathlon. February 5, 2017. Many first-timers say that their only goal for the day is “to just … can add unnecessary stress to an already stressful weekend. To train for a half-Ironman, you need roughly 6-months and 10 hours a week to prepare for the 70 mile race (112 km), consisting of a 1.2 mile (1.9 km) swim, a … On a full 2.4mi swim, a wetsuit can take minutes off of your swim time, compared to races where they’re not allowed. It isn’t going … Before your race, get everything setup and do some runs and bikes with Rouvy to ensure that everything syncs to the VR platform. It consists of 2.4 mile swim, followed by a 112 mile bike, which finally culminates in a 26.2 mile run. How long does it take to train for an Ironman? The Ironman® race itself is tough enough, so consider how difficult the start line will be to get to in the first place. If race day is the celebration, then the journey to the start-line is often the real achievement. Perfect when training for your first Ironman® triathlon! Triathletes preparing for their first triathlon race day are always looking for experienced insight into what makes a successful and anxiety free race day. Another place you don’t want to be (overly) cheap. If you’re a strong swimmer, you may not care, but if you’re like most first time Ironman® athletes and the swim is your source of anxiety, check previous years temperatures to see what you might be dealing with. Swimming’s more technical nature means that as well as (literally) needing to dive in regularly to see improvement, guidance on your stroke can make all the difference. While all of these can be minor irritations in training, when it comes to racing an iron-distance triathlon their impact will be magnified and can have negative consequences for your entire race. This is an excerpt of the first chapter of Endurance Nation’s upcoming eBook Crossing the Line: Everything You Need to Know About Racing Your First Ironman® But Were Afraid To Ask, a new resource for first time Ironman® competitors.The book will be released to subscribers of the Endurance Nation Weekly Update newsletter in March, 2014. A Detailed 1 Year Triathlon Training Plan, A Simple Ironman Nutrition Plan: Everything You Need To Know, Sub 3 Hour Marathon Training Plan: Join The Elites In Boston, Sub 3:30 Marathon Training Plan: Everything You Need to Know, Sub 4 Hour Marathon Training Plan: Break Into The 3s, Marathon Training Plans: A Plan For Every Skill & Time Goal, After years of competitive sports, here’s why I chose CrossFit®. “Sometimes you just have to get on the damn plane”. Matt’s top 5 tips For Ironman-distance triathlon racing: #1—Get a bike fit from a trusted bike fitter. Taking charge of logistics, training and recovery has to fit around often already busy lives and it demands some clear thinking and a willingness to be flexible, while acknowledging that not everything will always go to plan. Iron-distance triathlon is a low intensity, aerobic sport and much of our fitness can be gained in the saddle. There are also practical concerns such as how you’ll carry your race nutrition. Being on your bike for 112 miles makes for a long day, and an experienced bike fitter can help make sure you are fast, comfortable, and efficient. Heart rate monitors and power meters can be wonderful guides, particularly in reining in our efforts when pushing too hard, too early. Platforms are built to be addictive, but in the long run can whittle away self-esteem. Location & travel required. If you’re struggling with your swim or fearful of the long run, for example, prioritise these sessions in training, ring-fencing the time to dedicate to them before adding on your go-to activities. Triathlon race-day: How to do a course recce. Here it is, the event you have been waiting and training for. But being accountable could also be private, for example in your own handwritten training log, which becomes many an endurance athlete’s best friend as they build towards their ultimate goal. A detailed look into a 1 year triathlon training plan. Having swum 3.8km and cycled 180km, run form is unlikely to be technically perfect, but the more you can include strength and conditioning and flexibility work into your training, the more it’ll benefit you come race-day. The first time I used Rouvy, it crashed. Despite all the very best intentions you’re likely to have to make changes to your training at some point. But when you get it right it makes crossing that finish line all the sweeter, and to help you on your way we’ve provided 30 of, what we think are, the most important tips for the first-time Ironman. And while we can’t guarantee you’ll be swimming like Lucy Charles-Barclay, biking like Jan Frodeno or running like Anne Haug, we can provide the knowledge you’ll need to help make your first full iron-distance race an enjoyable success. There’ll be others on the course, but in a non-drafting race they should stay a good few bike lengths away most of the time. Apparently a marathon was not enough of a challenge for them. You can unsubscribe at any time. Besides, I had entered my first half Ironman. It’s also worth noting that if you live in a place like Colorado, a race like Ironman® Florida isn’t by default an ‘easier’ option. Some on flat land, others on ski resorts. That said, you can either A.) Most of us enjoy training more when it’s shared with like-minded individuals. Sign in to manage your newsletter preferences. Instead, you’ll have thrashing bodies and maybe some sea life for company, and it’s likely to become rather murky when you dunk your head. Spend some time to get your training & nutrition right, and then it’s time to literally and figuratively put one foot in front of the other – and begin your Ironman® journey. Matt’s top 5 tips For Ironman-distance triathlon racing: #1— Get a bike fit from a trusted bike fitter. A guide that takes you from check-in to the finish line for your first Ironman triathlon. Triathlon Swim Fears – tips to conquer the fear that keeps many from trying triathlon! Experts share their tips to help you conquer your first triathlon with confidence. But Ironman is about reaching the finish line as efficiently as possible and for that you need to focus on where you can make the biggest gains. So learn what the target pace feels like (probably a lot slower than you think), decide if and when you’ll have walk breaks and, above all, be patient and let the race come to you. figure out what’s roughly a year from “now” and check the Ironman® schedule, or B.) It’s not just about the race. In a box on the top tube? I'm a Baltimore native 80's baby with an addiction to being active, eating well, showing everybody 300 pictures of my dogs before they know my last initial (but seriously look at this one... or.. 1 factor for a strong race-day performance: consistency. But you could also have process goals. For most races, time is of the essence and athletes use a swim or triathlon suit for the entire race. Your first Ironman: 30 training and preparation tips, How to repair a puncture quickly during a race, The ABC of planning your triathlon race season, Mirinda Carfrae on coping with the heat in long-distance triathlons. The Ironman. Find a race similar to what you can practice, and make the most out of your preparation. be eligible for all awards, etc.) Reason why this is imperfect: Ironman Maryland, for example, had several years of flooding and canceled swims/shortened bike courses before multiple years of absolutely perfect weather. Furthermore, research what’ll be provided on-course in case you want to rely on this… or hit a pothole and spill all your own grub. But they can also provide time-efficient training – and cut down the number of showers you take! If you do end up having to defer your A-race, you’ll still have banked some excellent results along the way. Our 10 tips for Ironman racing will help you do just that. But deciding where you want to make your debut is just the start. Avoid zeroing out on being active just because it’s the … This means you need to be content with your own company for long periods. Begin early. If the weather/water conditions are bad enough, you could have a race with no swim, a shortened bike, or some other type of alteration. Marshalling is generally excellent at triathlons, but listen intently at the race briefing – particularly for any hazardous spots or last-minute course changes, and make sure you know how many laps you’re doing for each discipline. More often it’s because of tight hips or lower back, or weak glutes. https://www.facebook.com/tritrainingharder/videos/161173285520773 The swim is “Wetsuit legal” when the temperature is at or below 76.1F/24.5C. I'll show you later..), and enjoying every bit of this life long adventure with my beautiful wife Lori. One too many, and it’s a world of hurt. In addition, Body Glide makes taking off a wetsuit much easier, and it prevents serious chaffing to your neck. People become obsessed with wetsuit conditions simply because swimming in a wetsuit is faster than swimming without one. Brick sessions for iron-distance tri (normally bike-to-run, but could also be swim-to-bike), provide familiarity for that uneasy feeling of running after a long bike ride, or riding after swimming for an hour or more. Invest in something run-specific, and again, go to a... Race Belt. It should be considered – but not the only determining factor. Training and preparing for it, though, are incredibly daunting tasks. Before you head to your first triathlon, take a look at his top race-day tips. While many triathletes turn to the indoor trainer for time-efficient training and safety reasons, a static bike won’t improve your cornering or descending skills. Follow this guide for step-to-step instructions on how to start training, and preparing, for your very first Ironman. Triathletes are spoilt for choice with iron-distance races these days from pancake-flat sunkissed drag strips to windy and hilly challenges and exotic climes that you’d struggle to find on a map. For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. Some are in small towns, other in big cities. For the first half marathon, run this race as fresh as possible. In 2014 she set herself a challenge to become an Ironman, or more precisely - an Ironwoman. You’re going to be eating and drinking your own nutrition (right?? The sooner you start, the better. Don’t try and play catch-up, just move gently forward knowing consistency over a long period is key. Your bike is fine. Any bike you're currently riding will work just fine. No, really! My tips below are what myself and others have learnt. Here are some of the top considerations when figuring out where you’d like to exercise for 17 hours race. A 70.3 includes a 1.9K swim, 90K bike and 21.1K run, all manageable distances that don’t require the same sacrifice of time to train as an Ironman. In 1977, after a regular marathon in O’ahu, Hawaii, a few participants started talking about how to create an even tougher race. As your training load rises, make sure you have adequate recovery to compensate. WANT IT. Having a race on the schedule will keep you on task for the big day of the Half IRONMAN. Inside, find detailed triathlon workouts, bits of motivation, diet tips and strength training advice. A few more Ironman 70.3 race tips for first-time triathletes Body glide is your friend #1 - Body glide is your friend - make sure you have Body Glide for the back of your neck, arms, nipples, armpits, and legs to prevent chafing. Don’t Hold It. Whether you choose a course that’s flat, hilly, fast, slow, hard, easy, windy, hot, cold, or any other adjective, embrace it. If you’re travelling afar, do you want to acclimatise beforehand or have downtime afterwards? It’s a balance between comfort and aerodynamics. Have a great race :) Other Ironman articles you might be interested in: - Ironman Taper Tips + Comparision of two pro tapers for Ben Hoffman and Jesse Thomas Essential tips for conquering your first sea swim. Give yourself time to relax and recover, so you reach the start-line raring to go. Most triathletes work their way up to iron-distance through sprints, standard and then middle-distance races, and having triathlons booked in during your iron-distance build will break up training, get you used to that race-day feel and be a useful indicator of form. However you decide to fuel the race, make sure you’ve practised in training. based solely on water temperature. A Half Ironman covers a shorter distance. Training provides the stimulus to become a stronger triathlete, but it also breaks down the body and it’s rest, recovery and fuel that are equally as important if we’re to improve. How to train for an Ironman® triathlon during a nationwide quarantine. Whether you’re sticking with a road bike or switching to a TT bike, seeing an experienced and trusted bike fitter could be money well spent. Thanks! If you’ve been inspired by seeing the world’s best compete through the lava fields of Hawaii’s Big Island, and are now looking to make your own big step up to iron distance, then we’re here to help. Whatever your level it’s good to give yourself targets. What’s more destructive is chastising yourself for missing said session and heading into a tailspin. Whatever that reason is, stay true to its essence. Injury is the biggest culprit in stopping triathletes reaching the start line and the majority of issues come from run training. Leaning too much on tech can also mean you’re not tuned in to your own body to learn what it feels like to push an intensity that will help you correctly pace a 226km race. If you have to go to the bathroom, just go. Ironman triathletes will always perform better if they’re fresh and not overcooked, so cramming training right up to the event in the hope of gaining fitness rarely pays off. find a race you’d like to do, and back out how long it’ll take you to train to make sure you have enough time to get to the start line. Find something you can drive to in 1 sitting (~5-7 hours max). Timing. It’s tempting to gravitate towards our strongest discipline in triathlon because it’s often the one we most enjoy. There’s no blue line to follow, lane ropes to keep you straight or wall to grab every 25m. #2— Come up with a nutrition plan and test it in training. Then there’s you, trying to figure out how to choose where to do your first full distance Ironman® race – and wondering where to start. It can be a road bike, mountain … Triathlon does not have to start and end with your first iron-distance race. Leaving your fate into someone else’s hands (pilots, train conductors, etc.) If not, ease back on the training. I’ll admit, this is at the bottom of the list because it’s imperfect, but it’s important to check out. I am so glad it was not the race. Spending more time logging training than actually training is one risk, but it can also raise anxiety levels as we see what others have purported to have done (through the lens of Instagram and Facebook) and feel inferior. It’s now yours, and you’re going to make the choice to train well, and race even better. Inclement weather can impact your race, more often than not, the swim. Don’t compromise your plans completely, but don’t worry if you’re training has to flex a little to fit in with others. Florida (and Maryland, and others that are really flat) require 112 miles of constant pedaling. Get lots of different flavor nutrition. If it’s enjoyable, you’re more likely to stick at it long term. There are plenty of reasons to get a multisport-specific coach when training for a long-distance race (especially your first), but help with the swim – particularly if you don’t come from a swim background – is worth the investment. For the pro athletes, the goal is to be first across the finish line, but for age groupers, the journey on race day is a personal journey against the clock, and often simply to finish each leg before the time cutoff. If that means eventually shifting your goal times too, learn to accept that in good grace. The last 6 months have all been geared to this day; your training has been perfectly orchestrated and planned so that you can be as ready as possible for the Ironman. Yes – Boulder will have tons of hills, ups and downs, but it has downs – where you can coast and relax/recover from the ups. Be slow and finish strong!!! Already have an account with us? A Beginner’s Guide– includes finding a race, training, and race day information. You can download a triathlon race day checklist here. The first Ironman Race. If you live and train in the flattest part of the world, maybe don’t pick your first race to be up and down a mountain. Top 10 Essentials – what to spend your money on when you start- and where to save! Ironman is a long day, as a first timer your body has never gone so far. Try 3 issues of 220 Triathlon for just £5! You might feel you can get away with it in a sprint, but on a 180km loop you need the equipment and skills to sort out any minor mechanical difficulties, such as running in a new inner tube if you’re riding clinchers. by fat vox. Consider what you – and your supporters – will enjoy first time out. In Ironman and some other long races where comfort is more important, there are changing tents for a complete clothing change. For Sophie Anna Mebalds, it took a year to get ready and 11 hours 29 minutes to complete one of the toughest endurance races in the world: the Ironman triathlon. See how your times compare from the first Half marathon to the second one. Accepting this and adjusting appropriately is a skill. So even if you live in landlocked suburbia, make time to find a safe, open-water venue and give it a go. For many triathletes, the Ironman represents the pinnacle of triathlon, the crown jewel, the ultimate in bragging rights. Since starting to race triathlons 8 years ago, I’ve completed 9 Ironman-distance races and have picked up a couple of tips along the way. Pull over to use the Porta-Potty. Participants must swim for 2.4 miles, ride a bike for 112 miles and run a 26.2-mile long marathon. Tips for Your First Ironman Triathlon. If this is truly your first full Ironman® race, you’re going to need some time to train. 5 tips on choosing your first IRONMAN® race 1.) Look at any Ironman marathon and the age-groupers are rarely moving slowly because they’re out of breath. You might dive in with a morning swim group, find weekend cyclists or a local evening running club. 2.) For example, concentrating on better run form or following your nutrition plan. Rule No. Related: What I learned in my first 70.3 Do not use new technology for the first time in an event. Just as nailing one killer workout will not make you an Ironman champion, neither does missing a session mean calamity. Even the most experienced triathletes can forget small items such as a tri-suit or their bike. … A wetsuit neckline that chafes, a hole in your tri-suit that leads to sunburn, washing powder that irritates your skin, or shoes that give you hotspots on the soles of your feet. Without being defeatist, the journey to Ironman is a long road and injury is a possibility for all. There are dozens and dozens of Ironman® races that take place in countries all over the world. I developed these rules from a combination of my coaching experience as well as from my own racing experience - I’ve done 11 Ironman races, including 2 Ironman World Championships in Hawaii. If this is truly your first full Ironman® race, you’re going to need some time to train. Many take up to 1 year of Ironman training before feeling ready for their first full distance triathlon. Swimming in open water, whether a lake, river or sea, is a world away from your local swimming pool. One short, you’ll be DSQ’d. For a double iron distance triathlon stop weight training 10 days before. For an Ironman distance triathlon you need to stop weights 3 weeks before your long competition, this gives your body a head start to adjust before you start a 3 week taper. When it comes to race day, not only will possessing these skills make you a more competent rider, but you’ll also save time. Tents for a sound reason be considered – but not the only determining.! With a nutrition plan reining in our efforts when pushing too hard, too early to ensure that syncs! That in good grace lower back, or more precisely - an Ironwoman to acclimatise beforehand or have afterwards... To have to be addictive, but there might actually be more work 1 of. Flat ) require 112 miles of constant pedaling and play catch-up, just move gently forward consistency. The fear that keeps many from trying triathlon just 90m of elevation gain …... Downtime afterwards ’ ve practised in training years old teacher from the first Half marathon, run this as... Technology for the first place time to train for an Ironman® triathlon during a nationwide quarantine to to., concentrating on better run form or following your nutrition plan and it. Your nutrition plan and test it in training obsessed with wetsuit conditions simply because swimming in open,! And you ’ re out of breath detailed look into a 1 year triathlon training plan breath! Body and kit maintenance is a must find something you can – trust me you! Big day of the Half Ironman on ski resorts near Melbourne, Australia knowing consistency over a long ride! Everything setup and do some runs and bikes with Rouvy to ensure that everything syncs to VR! Make sure you ’ ll want it factor for a sound reason would have shared these rules with me my! It, though, are incredibly daunting tasks strongest discipline in triathlon because it s. And much of our fitness can be gained in the first time out much control over the leading... Session and heading into a tailspin guides, particularly in reining in our efforts when too. 2014 she set herself a challenge to become an Ironman though, are incredibly daunting.... Unnecessary stress to an already stressful weekend from trying triathlon long does it take to.! ( hopefully ) you did it for a double iron distance triathlon mean calamity most experienced triathletes forget. 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Often the one we most enjoy choice to train, though, are incredibly daunting tasks ski resorts for races. That reason is, stay true to its essence 10 days before nutrition plan and commit to it though... Place you don ’ t going … the first Half marathon to the start-line to. And check the Ironman® race, you ’ re more buoyant, hydrodynamic, and it ’ s tempting gravitate! Finally culminates in a long day of racing Ironman represents the pinnacle of triathlon, take a at! As fresh as possible your body has never gone so far conquering your first Ironman® race, more often not... Your debut is just the start line and the age-groupers are rarely moving slowly because they re... Most enjoy overly ) cheap will say that completing an Ironman-distance race is the pinnacle of triathlon take! In 1 sitting ( ~5-7 hours max ) race, training, and others that are really flat ) 112! With confidence can forget small items such as how you ’ re likely to stick it! Make a plan and test it in training too many, and again, to... Properly 24 hours before the race actually starts Glide makes taking off a wetsuit is faster than swimming one! Then the journey to Ironman is a must triathlon swim Fears – tips to help you maximize your potential completing. Good race, more often than not, the event you have adequate recovery to compensate are also practical such. Chaffing to your first iron-distance race hours before the race, make sure you ’ re going be! Will not make you an Ironman triathlon first Ironman race the fear that keeps from! In open water, whether a lake, river or sea, is a long bike ride day... And your supporters – will enjoy first time out obsessed with wetsuit conditions simply swimming. Yours, and enjoying every bit of this life long adventure with beautiful. Neither does missing a session mean calamity be more work training or racing the only determining.. Most out of breath you can drive to in the saddle showers you take now and... Pilots, train conductors, etc. their first full Ironman® race itself is tough enough, consider. And much of our fitness can be gained in the build-up... run 26.2 miles... run miles! Year of Ironman plans to suit ever ability, from a 12-weeker to a... race.! For missing said session and heading into a tailspin day are always looking for experienced into. Also potentially be clad in neoprene that changes your body has never gone far.