Interested in running an Ironman Triathlon (if you're visiting this lens, you must be at least a bit curious, no?). The How to Run your First Ironman Lens seeks to be your home and central resource for all things related to your first Ironman experience. Whether you're a triathlon "newbie", who just wants to go big out of the gate, or someone who's been running shorter races and thinks it's time to step up, this site will give you quick access to lots of great resources that will help in your quest.
I started my Ironman training in May of '05. At the time, I weighed 250 lbs. and was running twice a week for about an hour per session. Four months later, I crossed the finish line at Ironman Wisconsin, where the temperature was above 95 degrees for most of the day, and 25% of the field did not finish. I consider my own success proof that most anybody can do this thing. Best of luck.
Twelve Steps to Ironman Success
- Get approval/endorsement from your significant other or spouse. Remember Rocky II? The Italian Stallion could not train properly when the wife was questioning his choice to fight again.
- Announce to everyone you know that you're going to run an Ironman. This will make you committed, because you don't want to go back on your word, and a few of your friends and family who don't think you're insane may even support you
- Figure out which Ironman to run, and sign up. Most races fill up a year in advance.
- Have confidence. No matter what you look or feel like right now, or what you've done thus far, you can do this.
- Read everything about triathlon you can get your hands on.
- Pick a training plan.
- Work your plan. The 13 week plan referenced on this site works. Stick to the plan you choose, and it will deliver.
- Find a sponsor (Just Kidding).
- Figure out and test your nurtition/hydration plan early. Modify until its locked in.
- Show up.
- Race. Forget about weather, changes in race day plans etc. Enjoy the day
- Celebrate for the rest of your life. You are an Ironman!
Top Links
- Which Ironman to Run?
- Which Ironman will you run? Here's where you can find all of the Ironman North America races and enter the lottery for a Kona slot (if you want to make Hawaii your first)
- 13 Weeks to a 13 Hour Ironman
- Did you ever imagine that Ironman training might be a 14 hr per week committment in the heaviest weeks. This is the the perfect plan for those of us who procrastinate, are time constrained and live in harsh winter climates. Working this program took me from an out of shape, once-a-year olympic distance triathlete to an Ironman finisher is 13 weeks. Print it out, put it on your fridge and follow it. Four months later, you're an Ironman!
- Find a Pool
- Become a better swimmer. Find a place to swim. Look for local masters swimming groups where you can hone your technique under the watchful eye of a real coach.
- Slowtwitch.com
- If you're looking for more advice from other triathletes, the slowtwitch forums are a great place to find them. Check out the race reports too, as these are the best way to get a real feel for what happens to everybody on race day.
- Hydration Strategy
- Hydration and Nutrition is one of the most critical elements of longer-race preparation and execution. Gatorade Endurance Formula is on the course, so start training with it now. Excellent resource for hydration strategy, scientific articles on hydration and athletic performance. Get the facts on what fuel you need (and what you don't) for a successful endurance race.
- Coach Gordo's tips
- Coach Gordo is one of the best-know coaches in the Ironman community. Practical and tested advice on Nutrition, Race Planning, and First-time Ironman. Informational and inspiring.
- Tri bike or Road Bike?
- Either one works for Ironman, but if you want to make sure, check out this article
- Wetsuits - All you need to know
- If your Ironman is wetsuit-legal, you'd be silly not to wear one. Everything you need to know, right here.
- Your Ironman Bike
- The Felt S32. The best bike available for the price. Run your first Ironman in style and comfort, without breaking the bank. This was the bike that got me through Ironman Wisconsin. In-depth review by Tom Demerly of Bikesport Michigan (a well-respected authority)
Must Reads
(In order of importance)
Going Long: Training for Ironman-Distance Triathlons (Ultrafit Multisport Training Series)
Coach Gordo and Joel Friel team up in the only book I know of that is all about Ironman distance races. Good supplement to the Triathlete's training bible.
The Triathlete's Training Bible (2nd Edition)
A must for any new or experienced Triathlete. Nutrition, planning, technique, mental preparation. This is the reference you'll keep coming back to.
Swimming Made Easy: The Total Immersion Way for Any Swimmer to Achieve Fluency, Ease, and Speed in Any Stroke
Become fish-like and stop doing lap after mindless lap. Developing your technique makes for a much more efficient swimmer. Critical for going the full 2.4 miles...
The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance
Eat fruits, vegetables, and lean meats. Doesn't that sound reasonable for someone trying to be physically fit? The research and athlete specific modifications are here as well..
Becoming an Ironman: First Encounters with the Ultimate Endurance Event
Inspirational stories about people's first Ironman experiences. Or you can email me and I'll tell you mine.
Sports Nutrition for Endurance Athletes
Monique regularly writes for Velonews and other endurance related publications.
Training Plans for Multisport Athletes (Ultimate Training Series)
A more descriptive version of the 13-week program, as well as several training plans for different lengths and goals. I bought this after the Ironman out of appreciation of the author making the 13-week plan widely available on the net for free
Iron Tunes
Minimum-Maximum
Live version with many of the Tour De France tunes, and quite of few of the other Kraftwerk classics. Audience clapping in the background is great for the end of your long runs
Tour de France Soundtracks
The only CD I know of (aside from John Tesh) with music inspired by the Tour De France. Great beats, great titles (elektro-kardiogram, Aero-Dynamik). Got me off the couch and onto the bike.
Coach Gordo's Blog
This site is starting to feel a bit Gordo heavy. That's because I find him very inspirational. It's not all about long-distance triathlon, and yet it it. Take the time to read the entries, and you will be thankful.
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by jdolenga
Currently living in Chicago, IL. Father of two, Consumer Packaged Goods Marketer, Improv Comedy Veteran and Ironman Finisher
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