Prerequisites for Racing an Ironman

“Prepare right, and you will perform right.”
Greg Welch, 1994 Ironman World Champion (seen above).

Here are several things you must do, before racing an Ironman:

Educate yourself. One aspect of the sport that many fail to recognize, is that knowledge is power. There are a lot of fit people racing an Ironman, so the difference can come down to who is the smartest: Not just on race day, but in the hard weeks of training leading up to it. Start out with Joe Friel’s “Your First Triathlon”, and/or “The Triathlete’s Training Bible”. Subscribe to Triathlete or Inside Triathlon magazine. Go online to www.galebernhardt.com for inexpensive training plans.

Train by heart rate. Buy a HRM, find your training zones, (See Heartrate Training) and train according to the appropriate target heart rates, for the appropriate amount of time. Doing so will help you avoid “junk miles”.

Find a training buddy or group. Remember that most of the big volume training is done in zone 1-2, at a conversational pace, so it helps to have company to make the time go by faster. During the harder but shorter interval sessions, you can push each other when the going gets tough. Train with some veteran triathletes if possible, they are a great source of information and inspiration. For all you singles out there, triathlon training is a great way to meet someone of similar interest.

Get comfortable on your bike. You’re going to spend around 55-60% of your training and racing time on it, so make sure it fits. If you’re buying new, ensure the bike shop employee pays attention to your unique size requirements in relation to the bike geometry. That cool Cervelo may not be the right bike for you. Get comfortable riding in the aero position, as this will save you several minutes on race day.

Get good running shoes. The same rule for bike fit applies to shoe fit: Not all shoes fit all people well. Try different brands until you find one that is comfortable enough for the many kilometres you will be running. Go to a shoe store that specializes in fitness and running. A bad pair of shoes can lead to injuries, so it doesn’t make sense to compromise on price or fit.

Build your volume. Your training program should build up gradually to the Ironman race distances over a period of about 16-20 weeks. By three weeks out from race day, you should be able to comfortably swim 4000 meters on Friday, bike 180km on Saturday, and run for 3 hours on Sunday. If your plan has been effective, your body will handle this. In addition, this gives you the confidence you need on race day, that you can indeed “go the distance”.

Stretch diligently. Your body will take a beating, so it’s important to keep your muscles and connective tissues supple. A little goes a long way, but it’s easy to procrastinate: So if you’re doing a 90-minute run, mentally schedule 100 minutes, the last 10 for a post-run stretch.

Take one day off per week. Don’t train, don’t read or even think about triathlon. Give your body and mind a complete holiday from the sport.

Celebrate your fitness. Look at the gains you’ve made over a period of several weeks. Enjoy the sense of accomplishment at swimming 3000m in an hour, finishing that first 100-mile ride, or dropping your suddenly-less-fit neighbour on a Sunday run. Thank whoever enabled you to get this far; your spouse, partner, training buddy or spiritual guide. Then, go stretch!