Ironman
What to expect from your first Ironman event
10 years ago, completing a marathon was the pinnacle for any amateur athlete. Nowadays, that status belongs to a different challenge: the Iron distance triathlon. So, what exactly is an ironman?
Well, an ironman consists of a 2.4 mile swim, 112 mile bike ride, and 26.2 mile marathon run. And if you’re taking on this famous distance, then you will probably consider doing it with the undisputed king of the long distance triathlon - the category-defining “Hoover” of swim/bike/run: Ironman. In fact, Ironman offer two distances: the full “Ironman” distance, and the half “Ironman 70.3” distance. Common to both are slick organisation, great venues and a hefty price tag.
Sounds crazy right?! Well, I competed in my first Ironman event at Staffordshire in 2017, 2 years later I crossed the finish line at the Ironman World Championships in Nice. So, from experience, I'd really recommend taking the leap and signing up to your first ironman event, even if it's not an official one.
1. Fancy bikes
Most triathletes are cyclists first and foremost. They love their bikes and obsess over details like shaving 20g of weight off their bottle holders. Some of the bikes look more like rocket ships. The good news is you absolutely do not need an expensive bike to take part and do well. Wiggle do a good line in cheerfully priced road bikes that will get you from A to B in no time or check in with your work to see if you're signed up for the cycle2work scheme.
2. Free stash
The Ironman brand is so strong that it often gets confused with the Iron distance category. That's what makes their stash so desirable. As part of your entry you get a t-shirt, swim cap, rucksack, and of course that all important finisher’s t-shirt at the end. And there’s also plenty more you can purchase at a premium on the weekend of the event.
If this is your first official ironman event, then expect to leave the weekend dressed in epic stash that you can we wear with pride once you're home.
3. Lots of nutrition
These are long races. It’s very easy to end up depleting your glycogen stores. Thankfully, competing in an official Ironman event is a bit like a culinary tour of high-end nutrition products (gels, bars, isotonic drinks), with some more traditional options thrown in (bananas, salty snacks to avoid cramp, coca cola). That said, it’s still worth taking some food of your own, since you don’t want to try anything too new on the day.
If you're worried about cyclings infamous 'bonk' or hitting the wall, then check out our article on how to avoid this here.
4. Strict rules on the bike
Ironman events are draft-illegal. What does draft-illegal mean? Well, this means you can’t sit in the slipstream of another rider to save energy. You have to keep at a distance of at least 12 metres from others, and, if passing, you must do so within 25 seconds. The race marshals are tasked with enforcing these rules, which can mean tight calls and narrow disqualifications. Best to play it safe with this one.
If you're worried about these rules, then it's best to practice while you're training to make sure you don't contravene any of the strict ironman rules come raceday.
5. Great organisation
They’ve done this before. Ironman events run like clockwork, from the moment you arrive to register, until you fetch your bike from the transition area after the race. There’s also full briefing beforehand where you can get your questions answered, marshals and clear markings throughout the course, and well-ordered transition zones so you can focus on the racing rather than the logistics.
6. An epic finish
This is, after all, the reason we do it. That feeling of crossing the finish line after 5, 10 or 15+ hours etches itself into your memory. And it’s made that bit sweeter by the announcer, who gives you your moment in the sun by calling your name out to the crowd, and who will usually try to high five you in your final strides.
Seriously, the finish-line feeling of a half-marathon or marathon event is truly epic... but this is next level and crossing the line at an Ironman event has brought me to tears on more than one occasion.
7. Post-race feed
Ok, you've done it, you've completed an Ironman event. And, after 2.4 miles swimming, 112 miles on the bike, and 26.2 miles running, you will be hungry. Luckily, Ironman lay on a great buffet with heaps of lasagne or something similarly carb-based, as part of your entry. It’s also generally easy enough to procure a few beers if you’re in the mood for celebrating your achievement, and the mood is always much lighter and cheerier after the racing is done. Tuck in and celebrate!
So, what are you waiting for, sign-up to your first Ironman event now.
How to train for an Ironman
These are the most important things to focus on and remember in your Ironman training. Change your training and lifestyle to see great results.
Taking on an Ironman is a huge challenge. Not only is the event itself a mammoth feat of endurance, but training is also a massive commitment. Here’s what you need to know about preparing yourself for your Ironman.
Before starting any kind of training plan, first you need to establish if you can do an Ironman. It's a huge challenge and not something to be taken lightly, so check your current ability before committing.
Can you swim? You should be capable of completing 3 1-hour swim sessions a week. You’ll want to aim to hold a pace of 2:00/100 yards for the 2.4 mile swim (around 1hr20mins overall).
Can you ride? You should be able to comfortably cycle for around 2 hours. You’ll want to aim hold an average speed of around 15 mph for the 112 cycle (around 7hrs30mins overall).
Can you run? You should feel comfortable running for an hour and a half. You’ll want to aim to hold a pace of around 10mins per mile for the 26.2 mile marathon run (around 4hrs30mins overall).
If you can do all of that then you would finish around the 13 hour mark. The time limit is 17 hours so you would have room to spare if you needed to slow down.
Get used to heart rate training
Your heart rate is a great indicator of the effectiveness of your training and your conditioning. This will also give you an idea of how intense your training sessions are since you will know how hard you’ve been working.
Start early
Lots of athletes leave their training too late and this is the best way to ensure that the Ironman won’t go well. If you really want to take your Ironman seriously then you will want to start your training at least 6 months before the date of the big race. The earlier you start your training plan, the better prepared you will be on the day.
Be flexible
Don’t get bogged down if you have to miss a training session for any kind of reason. Your training plan shouldn’t be so strictly rigid that you can’t adapt it for any reason. If you’re feeling tired and your body is crying out for a day off, do it and make the most of a rest day.
Pre-empt your grumpiness
Before you start on this mammoth journey of endurance, be sure to warn your friends, family, colleagues or just anyone you’ll ever see again, that you are not going to be the happiest you’ve ever been for the duration of your training. When you’re taking part in as much exercise as you will be, it’s common to get cranky as a result of tiredness and fatigue so it’s best to forewarn everyone you know.
Keep on going
For a lot of sessions, you’ll be feeling pretty good and feel like you’re smashing it. For the rest of your training you’ll feel pretty empty and flat and tired. This is perfectly normal and you will have to just keep trudging along and get the training done. Your body will slowly get used to the training load and you will start to feel less like you’re just getting it done and more like it’s effective training, but you will have to work hard to get to that point.
Train consistently
Having one great day of training to then find you’ve just put yourself in a hole for the next few days isn’t the right way to train. Not every single training session should be a test so try and keep the intensity of your sessions consistent so you don’t empty your tank and hinder the rest of your training.
Recovery is key
A training session is only as good as its recovery. It’s all well and good having a great session on the bike and getting lots of work done, but if you don’t recovery properly, then you can end up with an injury or illness. Make sure you don’t forget to task rest days to give your body a chance to recover from the strain you’re putting on it. Rest, along with proper eating and drinking will massively help keep your body in shape and your training on track. You will need to keep your energy stores replenished so as soon as you finish a big workout, get some fuel in so you’re ready for the next one.
A refreshing ice bath is a great idea to sooth your tired muscles and to relax you after a tough training session. However, nothing can beat a good sleep when it comes to recovery. So make sure you’re getting as much sleep as you feasibly can do to avoid fatigue.
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