Tips for Your First Ironman

Tips for Your First Ironman

Since I am officially freaking out about the fact that we are one week from Ironman Texas and Janet is Miss Calm, Cool and Collected; I figured I would compile a list of all the tips for a first Ironman that I could find. Most of these are actually really good advice.

1. Simplicity trumps everything for race nutrition plans. The simpler it is, the more likely you'll stick to it. For example, consider having all your bike calories in a single water bottle.

2. Pack all your bags and race stuff on Thursday afternoon so you have all Thursday and Friday to think through it, make sure you have everything, and aren't rushed. In general, do things early. No rushing equals no stress.

3. Consider taking melatonin or another sleep aid (assuming you've used it before) on race night. Even without the anticipation, it's hard to go to sleep at 9.

4. Bring some spray on 50+ SPF sunscreen. AFTER you get body-marked, put this on every square inch of skin that might be exposed. Enough of it will stay on to save you in case you miss sunscreen later. (Good tip for me since I have been known to look like an ahi tuna after a race)

5. Try to get to transition right when it opens. An extra 15 or 20 minutes of sleep isn't worth rushing. You want plenty of time to deal with anything unexpected (flat tire on bike, long toilet lines, etc.).

6. Make as much of your pre-race breakfast as you can the night before and start eating as soon as you can when you get up. Better not to be hurried and then having to force-feed yourself or, worse yet, skipping cals. It's darn early and eating isn't what your body wants to do, so get it done early.

7. Stay relaxed and enjoy the experience. Don't let race anxiety rule you before race day. It's wasted energy. Remember how much you SACRIFICED to get there, the TOUGH part is behind you, have FUN! It’s all about the finish line, time is irrelevant!

8. THANK the volunteers at every chance you get, from registration through the finish chute.

Swim:

1. The far outside/inside sound like the best place, but they may not be, because everyone else is thinking the same thing.

2. Wear your goggles under your swim cap or double cap so they won't get kicked off. It can be hard to get them sealed like this though, so have someone check to make sure the cap isn't interfering with the seal.

3. Sight regularly. After you get out of the scrum it's tempting to put your head down and swim. Keep sighting or you'll swim extra yards.

4. You will likely be very lightheaded and loopy coming out of the swim. Be ready for it and ask volunteers to help with your wetsuit if you are wearing one. Don't get into a wresting match with it. (IM TX is probably speedsuit not wetsuit so practice getting out of it!)

Bike:

1. Don't forget sunscreen in T1. Trust me. Again the tuna thing!

2. Be steady with your cals. Just do water for the first 30-60 minutes out. A good nutritional system on the bike is using the “super fuel” system. Take one or two water bottles and super concentrate it with salt tablets and mix so when getting a “hand up” the only thing needed is water. Poor the water into the front aero bottle and mix in a small ratio of “super fuel” to make a drink until the next “hand up”. This is handy in that if you get caught in between aide stations in a dehydrated state you have a highly concentrated mix that can help you out fast if you need it. This also keeps you away from having to drink something provided by the race that you are unfamiliar with and may upset your stomach.

3. STAY AWAY from other riders as much as you can. First you'll avoid drafting penalties, and triathletes are often horrible bike handlers, especially when they get tired. Be especially careful around aid stations. Try to stay upright as much as possible.

4. Stay aero as much as you possibly can, except steep hills and corners. Riding out of aero is just wasted time.

5. At about 90 miles you'll probably want off your bike like you can't imagine. Stay focused, you're almost done. Keep your attention on your nutrition and pacing.

Run:

1. Just run aid station to aid station. Don't let the total distance scare you, you'll get through it. Break it into small segments in your mind.

2. Be steady with your nutrition, but keep it simple. Do the same thing at every aid station if you can.

3. Most likely when you get to the marathon you start to feel the day getting to be very long and this is the most critical time to focus on getting to the finish line. The day’s workout starts to compound and it might be time to give yourself a treat. On the marathon the volunteers in the aid stations will have two very important items. DRINK THE COKE! Straight shot of solid carbs and tastes heavenly also because most likely you have been drinking Gatorade until your blue in the face. The volunteers will also offer warm chicken broth. TAKE SOME CHICKEN BROTH! It is heavenly as well. The salty taste is something a little different as well and will give you a boost to the finish line.

4. Do your best to smile and wave to your family and friends. They want to see you having a good time. Fake it if you have to until mile 18 or 20. At that point, they'll probably understand.

5. And remember, a Shiner at the finish is the best recovery drink (or a 12 pack) ha ha.

If you have any other tips for us, the race is in a week! Please comment!