Top Tips for racing an IRONMAN

Here are some top tips for racing an Ironman distance event.  As the race season is in full swing.  Athletes have several Ironman or Ironman 70.3 races coming up... not to mention the Ironman 70.3 World Championships in Nice, France in September or Ironman World Championships in Hawaii coming in October.

Ironman is not for the feint hearted. So here are my top tips for racing, and training for, an Ironman:

1 Pacing

Whether it is your swim, your bike or your run you need to know what it feels like.  You need to know your pacing.  How you do that is up to you and your coach.  Knowing what it feels like to swim at your prescribed swim pace is about your only option... I certainly wouldn't advocate looking at your watch every few moments in the swim.  However, learning to swim at pace, knowing what it feels like, how to hit that rhythm is critical for your big day.  Go too fast in the swim and you will run out of gas.

Obviously the bike and the run are slightly different as you have options.  On the bike you should learn what Watts you want to ride and stick to it... or what heart rate... again learn how that feels.  It doesn't matter if it is on the flat, or going uphill... you need to establish, with your coach, what effort you are going to do and how you are going to measure.

You don't need a watch 

I am not a fan of using speed as a guide... what happens if you ride or run into a headwind?  Or you are slightly uphill?  You slow down.  Look at the speedo and you will get demoralised.

2. Process

Remember, Ironman is a process.  Do not focus on the outcome.  Focus on the process to achieve your best result on the day.  Nail everything.  Breakfast, pre race nutrition, wetsuit on properly, pace the swim, good transition, pace the bike... nutrition etc

However, it is not just race day that is a process... the process starts weeks and months before that.  Every training session in your schedule is part of the process.  Every part of those training sessions is part of the process.  Every sleep, every meal... all part of the process.

I am not trying to scare you... but this is what an Ironman is.  Its not just a race.  Its a journey... a commitment.

3. Reasons to run

A marathon in the Ironman, and particularly the marathon, can be a lonely place to be.  So yes, you need to make sure you are pacing yourself, eating correctly and drinking as much as necessary.  One coaching tip I like to encourage my athletes to do... in addition to the above... is to have reasons to run.  Break it down into 2 kilometer chunks... but give yourself a reason to stay focused for each of those chunks.  Keep them in the back of your mind.  Stay focused but remember why you are focused...

4. Nutrition

This is the fourth discipline in Ironman.  Get this wrong and you will be in trouble.  That said, it doesn't have to be complicated either.  You just have to practice.  Find something that works for you.

You need to practice this is training.  When you do your longer, race simulation, sessions use the nutrition you are planning to use on race day.  Assess what happens... did it work?  Did you run out of gas?  Did you eat enough?  Its all these little things.

Race Day Have a Plan

5. Motivation

Why are you doing this?  It might be 'the challenge' or it might be I want to qualify for Kona.  It may be I am doing this for someone or a specific reason.  It may just be for you.

Whatever, the reason and it has to be your reason, keep it with you.  Not just on the race day... but this is why you are getting out of bed each day to train.  This is why you are putting in the long rides.  This is why you are ticking off every run session.