Don’t try and play catch-up, just move gently forward knowing consistency over a long period is key. Despite all the very best intentions you’re likely to have to make changes to your training at some point. by fat vox. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. So yes, there are no hills, but there might actually be more work. “Sometimes you just have to get on the damn plane”. Here are some of the top considerations when figuring out where you’d like to exercise for 17 hours race. 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. 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 My tips below are what myself and others have learnt. 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. A Beginner’s Guide– includes finding a race, training, and race day information. Leaving your fate into someone else’s hands (pilots, train conductors, etc.) Consider what you – and your supporters – will enjoy first time out. figure out what’s roughly a year from “now” and check the Ironman® schedule, or B.) Matt’s top 5 tips For Ironman-distance triathlon racing: #1—Get a bike fit from a trusted bike fitter. 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. You can download a triathlon race day checklist here. Platforms are built to be addictive, but in the long run can whittle away self-esteem. If this is truly your first full Ironman® race, you’re going to need some time to train. How to train for an Ironman® triathlon during a nationwide quarantine. When it comes to race day, not only will possessing these skills make you a more competent rider, but you’ll also save time. It’s a balance between comfort and aerodynamics. In addition, Body Glide makes taking off a wetsuit much easier, and it prevents serious chaffing to your neck. Location & travel required. Sophie is a 33 years old teacher from The Dandenong Ranges, near Melbourne, Australia. … For example, concentrating on better run form or following your nutrition plan. Accepting this and adjusting appropriately is a skill. Injury is the biggest culprit in stopping triathletes reaching the start line and the majority of issues come from run training. Finish in 12 hours. 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. You’re more buoyant, hydrodynamic, and slippery in the water. Thanks! 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. For many triathletes, the Ironman represents the pinnacle of triathlon, the crown jewel, the ultimate in bragging rights. 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. The run is flat, with just 90m of elevation gain over … The Ironman Triathlon is the most famous triathlon in the world. Avoid zeroing out on being active just because it’s the … There are also practical concerns such as how you’ll carry your race nutrition. The first Ironman Race. 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. 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. 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. 1: Start fueling for the race the day prior. 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. 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. 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. You can unsubscribe at any time. 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. Related: What I learned in my first 70.3 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. Many take up to 1 year of Ironman training before feeling ready for their first full distance triathlon. It isn’t going … On a full 2.4mi swim, a wetsuit can take minutes off of your swim time, compared to races where they’re not allowed. But if you make a plan and commit to it, the you can achieve greatness. Do not use new technology for the first time in an event. Think flights, insurance, bike boxes, a spare derailleur hanger, hotels… Then put your feet up in compression socks, knowing it’s all done. 3.) The Best Hiking Around Baltimore.. Is In Virginia. There are dozens and dozens of Ironman® races that take place in countries all over the world. A Half Ironman covers a shorter distance. It’s also often a time to post shorter-distance personal bests. Triathletes preparing for their first triathlon race day are always looking for experienced insight into what makes a successful and anxiety free race day. 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. Before your race, get everything setup and do some runs and bikes with Rouvy to ensure that everything syncs to the VR platform. Without being defeatist, the journey to Ironman is a long road and injury is a possibility for all. Whatever your level it’s good to give yourself targets. 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. #2— Come up with a nutrition plan and test it in training. It should be considered – but not the only determining factor. See how your times compare from the first Half marathon to the second one. Some on flat land, others on ski resorts. 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. This tiny accessory saves you tons of time by having your required race number ready to wear on the run … If this is truly your first full Ironman® race, you’re going to need some time to train. So let’s get cracking…. 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.. 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. For the first half marathon, run this race as fresh as possible. The swim is “Wetsuit legal” when the temperature is at or below 76.1F/24.5C. Have a Positive (and Flexible) Goal. But they can also provide time-efficient training – and cut down the number of showers you take! 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. It’s now yours, and you’re going to make the choice to train well, and race even better. There’s no blue line to follow, lane ropes to keep you straight or wall to grab every 25m. Begin early. Top 10 Essentials – what to spend your money on when you start- and where to save! 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. One short, you’ll be DSQ’d. You might dive in with a morning swim group, find weekend cyclists or a local evening running club. I wish someone would have shared these rules with me before my first ironman! 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. It’s tempting to gravitate towards our strongest discipline in triathlon because it’s often the one we most enjoy. 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. Even the most experienced triathletes can forget small items such as a tri-suit or their bike. 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. In a box on the top tube? Signing up for an Ironman is not a trifling undertaking, so (hopefully) you did it for a sound reason. Here it is, the event you have been waiting and training for. 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. 2.) But deciding where you want to make your debut is just the start. More often it’s because of tight hips or lower back, or weak glutes. Any bike you're currently riding will work just fine. In Ironman and some other long races where comfort is more important, there are changing tents for a complete clothing change. 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. If race day is the celebration, then the journey to the start-line is often the real achievement. In 2014 she set herself a challenge to become an Ironman, or more precisely - an Ironwoman. If that means eventually shifting your goal times too, learn to accept that in good grace. 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 … Most triathletes lose the biggest chunk of time in the second-half of the marathon – forget any expectation that you might negative-split it on the first go! February 5, 2017. Try 3 issues of 220 Triathlon for just £5! Many first-timers say that their only goal for the day is “to just … You've been subscribed to our newsletter. 25 Complete a simulation. 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. Training and preparing for it, though, are incredibly daunting tasks. This website is powered by SportsEngine's Sports Relationship Management (SRM) software, but is owned by and subject to the IRONMAN privacy policy. based solely on water temperature. However you decide to fuel the race, make sure you’ve practised in training. Whether you choose a course that’s flat, hilly, fast, slow, hard, easy, windy, hot, cold, or any other adjective, embrace it. It’s easy to get carried away when your clubmates start planning a trip to a big IM race for … Sign in to manage your newsletter preferences. Timing. You’re going to be eating and drinking your own nutrition (right?? It can be a road bike, mountain … Be slow and finish strong!!! For a double iron distance triathlon stop weight training 10 days before. Ironman is a long day, as a first timer your body has never gone so far. 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. 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. If you do end up having to defer your A-race, you’ll still have banked some excellent results along the way. Invest in something run-specific, and again, go to a... Race Belt. Triathlon does not have to start and end with your first iron-distance race. 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. It is far better to start out more conservatively than the other way around. One too many, and it’s a world of hurt. Before you head to your first triathlon, take a look at his top race-day tips. Besides, I had entered my first half Ironman. The last point notwithstanding, become comfortable training on your own as well. Keep moving forward. can add unnecessary stress to an already stressful weekend. If you’re travelling afar, do you want to acclimatise beforehand or have downtime afterwards? The sooner you start, the better. 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. 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. Essential tips for conquering your first sea swim. The first time I used Rouvy, it crashed. As your training load rises, make sure you have adequate recovery to compensate. 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. 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. Or both? 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. 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. Don’t Hold It. 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. I am so glad it was not the race. But batteries can fail, calibrations can be off, and external factors such as an unexpectedly warm day can throw out all your numbers. 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. The Ironman® race itself is tough enough, so consider how difficult the start line will be to get to in the first place. 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. If it’s enjoyable, you’re more likely to stick at it long term. Experts share their tips to help you conquer your first triathlon with confidence. While Ironman is a solo pursuit come race day, it doesn’t have to be in the build-up. 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. Don’t compromise your plans completely, but don’t worry if you’re training has to flex a little to fit in with others. It consists of 2.4 mile swim, followed by a 112 mile bike, which finally culminates in a 26.2 mile run. 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. Rule No. 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. That said, you can either A.) 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. Apparently a marathon was not enough of a challenge for them. 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. 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. If you do end up having to defer your A-race, you’ll still have banked some excellent results along the way. Already have an account with us? One of the most common questions asked in an Ironman® facebook group or race specific forum is “what’s the water temperature?”. It’s not just about the race. Triathlon race-day: How to do a course recce. Tips for Your First Ironman Triathlon. 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. I'll show you later..), and enjoying every bit of this life long adventure with my beautiful wife Lori. Here are some tips to help you maximize your potential for completing an Ironman triathlon. WANT IT. Give yourself time to relax and recover, so you reach the start-line raring to go. Consider the bike course. Inside, find detailed triathlon workouts, bits of motivation, diet tips and strength training advice. Well, Ironman® decides when you’re able to wear a wetsuit ‘legally’ (i.e. 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. People become obsessed with wetsuit conditions simply because swimming in a wetsuit is faster than swimming without one. You’ll also potentially be clad in neoprene that changes your body position in the water. Swimming in open water, whether a lake, river or sea, is a world away from your local swimming pool. Iron-distance triathlon is a low intensity, aerobic sport and much of our fitness can be gained in the saddle. 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. IRONMAN and IRONMAN 70.3 events are a long day of racing. https://www.facebook.com/tritrainingharder/videos/161173285520773 Whatever that reason is, stay true to its essence. So even if you live in landlocked suburbia, make time to find a safe, open-water venue and give it a go. 1 of 12 To set up for a good race, you have to start fueling properly 24 hours before the race actually starts. What’s more destructive is chastising yourself for missing said session and heading into a tailspin. Get lots of different flavor nutrition. Heart rate monitors and power meters can be wonderful guides, particularly in reining in our efforts when pushing too hard, too early. 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. 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. Matt’s top 5 tips For Ironman-distance triathlon racing: #1— Get a bike fit from a trusted bike fitter. Florida (and Maryland, and others that are really flat) require 112 miles of constant pedaling. 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. , you ’ ll want it “ wetsuit legal ” when the temperature is at or 76.1F/24.5C. Teacher from the Dandenong Ranges, near Melbourne, Australia beforehand or have downtime afterwards find a,. The damn plane ” of elevation gain over … Besides, i had entered my first Half to. 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For them Fears – tips to help you maximize your potential for completing an Ironman,!