How To Run Your First Ironman
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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.
Contents at a Glance
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Twelve Steps to Ironman Success
In order to start - and finish - the process of training for and completing an ironman, these are the key things you must do...
- 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
Lots of free resources. Couldn't have finished IM Wisconsin without them!
- 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)
Books on Triathlon are a source of knowledge, confidence, and inspiration. You can hire a coach for ridiculous amounts of money, or you can read insatiably. Here are my top picks for those just getting into the sport or training for their first Ironman
Iron Tunes
Three hour runs are quite boring without tunes. Music is very personal, but if you're looking for advice, here's what fueled my long runs
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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jdolenga
Currently living in Chicago, IL. Father of two, Consumer Packaged Goods Marketer, Improv Comedy Veteran and Ironman Finisher
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