Whether you choose a course that’s flat, hilly, fast, slow, hard, easy, windy, hot, cold, or any other adjective, embrace it. It is far better to start out more conservatively than the other way around. Follow this guide for step-to-step instructions on how to start training, and preparing, for your very first Ironman. You've been subscribed to our newsletter. On a full 2.4mi swim, a wetsuit can take minutes off of your swim time, compared to races where they’re not allowed. One of the most common questions asked in an Ironman® facebook group or race specific forum is “what’s the water temperature?”. Here it is, the event you have been waiting and training for. The first Ironman Race. 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. 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. It’s also often a time to post shorter-distance personal bests. 1: Start fueling for the race the day prior. Iron-distance triathlon is a low intensity, aerobic sport and much of our fitness can be gained in the saddle. Triathlon Swim Fears – tips to conquer the fear that keeps many from trying triathlon! 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. Our 10 tips for Ironman racing will help you do just that. 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®. A Beginner’s Guide– includes finding a race, training, and race day information. Avoid zeroing out on being active just because it’s the … 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. Inside, find detailed triathlon workouts, bits of motivation, diet tips and strength training advice. Begin early. If not, ease back on the training. But if you make a plan and commit to it, the you can achieve greatness. 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. Triathlon does not have to start and end with your first iron-distance race. There are also practical concerns such as how you’ll carry your race nutrition. Florida (and Maryland, and others that are really flat) require 112 miles of constant pedaling. 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. It’s a balance between comfort and aerodynamics. Most of us enjoy training more when it’s shared with like-minded individuals. Ironman is a long day, as a first timer your body has never gone so far. Think flights, insurance, bike boxes, a spare derailleur hanger, hotels… Then put your feet up in compression socks, knowing it’s all done. 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. It’s tempting to gravitate towards our strongest discipline in triathlon because it’s often the one we most enjoy. 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. 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. 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. My tips below are what myself and others have learnt. But batteries can fail, calibrations can be off, and external factors such as an unexpectedly warm day can throw out all your numbers. 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. Invest in something run-specific, and again, go to a... Race Belt. Take as much control over the days leading up to your race as you can – trust me, you’ll want it. 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. based solely on water temperature. For most races, time is of the essence and athletes use a swim or triathlon suit for the entire race. 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. You can unsubscribe at any time. figure out what’s roughly a year from “now” and check the Ironman® schedule, or B.) Pull over to use the Porta-Potty. Experts share their tips to help you conquer your first triathlon with confidence. Despite all the very best intentions you’re likely to have to make changes to your training at some point. 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. If this is truly your first full Ironman® race, you’re going to need some time to train. Top 10 Essentials – what to spend your money on when you start- and where to save! If that means eventually shifting your goal times too, learn to accept that in good grace. 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. 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. 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. 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. In addition, Body Glide makes taking off a wetsuit much easier, and it prevents serious chaffing to your neck. 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. 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. Consider the bike course. Find a race similar to what you can practice, and make the most out of your preparation. Some are in small towns, other in big cities. In your pockets? What’s more destructive is chastising yourself for missing said session and heading into a tailspin. https://www.facebook.com/tritrainingharder/videos/161173285520773 Matt’s top 5 tips For Ironman-distance triathlon racing: #1—Get a bike fit from a trusted bike fitter. Matt’s top 5 tips For Ironman-distance triathlon racing: #1— Get a bike fit from a trusted bike fitter. 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. IRONMAN and IRONMAN 70.3 events are a long day of racing. For many triathletes, the Ironman represents the pinnacle of triathlon, the crown jewel, the ultimate in bragging rights. 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. Try 3 issues of 220 Triathlon for just £5! Related: What I learned in my first 70.3 Swim 2.4 miles...Bike 112 miles...Run 26.2 miles...Brag for the rest of your life. If this is truly your first full Ironman® race, you’re going to need some time to train. IRONMAN | Official account of IRONMAN Triathlon. Before you head to your first triathlon, take a look at his top race-day tips. 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. 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. 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. 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. 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. Be slow and finish strong!!! 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. But deciding where you want to make your debut is just the start. One too many, and it’s a world of hurt. If you do end up having to defer your A-race, you’ll still have banked some excellent results along the way. Have a Positive (and Flexible) Goal. Tips for Your First Ironman Triathlon. Or both? The Ironman® race itself is tough enough, so consider how difficult the start line will be to get to in the first place. Find a training plan here, including a selection of Ironman plans to suit ever ability, from a 12-weeker to a 12-monther. Being super streamlined isn’t going to matter if you can’t hold a tucked position or you’re unable to then run a marathon because you’re too stiff. Here are some tips to help you maximize your potential for completing an Ironman triathlon. While Ironman is a solo pursuit come race day, it doesn’t have to be in the build-up. Perfect when training for your first Ironman® triathlon! Keep moving forward. It doesn’t have to be overcomplicated, but having structure in place for your training that means you swim, bike and run every week, will give you the No. Many first-timers say that their only goal for the day is “to just … I'll show you later..), and enjoying every bit of this life long adventure with my beautiful wife Lori. 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. Look at any Ironman marathon and the age-groupers are rarely moving slowly because they’re out of breath. Apparently a marathon was not enough of a challenge for them. 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. So yes, there are no hills, but there might actually be more work. 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