A Beginner's Guide to IRONMAN – Race Weekend
In the final part of our three-part articles, coach Soraya talks us through the key steps to go through just before you have signed up for, just after signing up for and the final lead into to an IRONMAN race. Read on for the beginner’s guide to IRONMAN.
Race weekend is here, and it is time to race. Not sure what to bring? Here is a handy kit list.
This seems pretty obvious, but I will put it in here in case it’s not. Read the athlete guide & rules.
Plan your timeline in advance: every race is different and will have slightly different rules and processes. You need to know when and where you need to be when you get to your race location. The things you won’t want to miss are:
Race briefing
Swim recon: look out for your sighting marks. Make sure you know when the race briefing is and when your bike and bag drops are - for IRONMAN events, this will be the day before. For smaller races, this may be on the morning of the race. Either way, be prepared and plan in advance.
Bike check-in & transition bag drop: for IRONMAN you have a blue bike bag where you put everything you need after the swim for your bike (race belt, helmet, nutrition, bike shoes if they’re not attached to your bike, socks, sunglasses…etc.) and a red run bag where you put everything you need after the cycle for the run (running shoes, nutrition, cap, sunglasses…etc.)
Bike check: if you are not so handy with your bike mechanics skills, then it may be worth pre-booking a service at a local bike shop. Make sure you book this a few weeks in advance as you will not be the only one to have this idea, and you need your bike to be ready in time for bike check-in.
When you enter transition, visualise race day - maybe even walk through the transition from the swim exit to your bike and then from the bike to bike-out and from bike-in to run out. Learn where your bike is and where your bags are hooked: “by that tree” or “by that building”. (Note, don’t use something that moves as your point of reference, e.g. by that car or by that bin!).
Drive the bike course if you have a car, or at least watch any videos you can find online so you know what it will look like.
Pack a change of clothes and wet wipes in your streetwear bag for after the race.
Race morning & race
You should now be in execution mode - you have already planned everything and know exactly what to do. Do not leave any decisions to race day.
Wake up early and follow your nutrition plan strategy. Give yourself time to go to the toilet before going out!
Get there early, you will need the toilet before and there will always be last-minute things to do like adding your nutrition to your bike, putting you cycle computer on there, checking your tyres, checking you have the spares you need on your bike…etc. Note, you will probably not have access to your blue or red bags on race day.
Don’t set off too fast. It is a long day so pace yourself. Follow the strategy set by your coach, but have the flexibility to listen to your body and race by feel too.
Don’t forget to eat or drink - make sure you know your nutrition and hydration strategy inside out (which, of course, you tested well). Don’t think, just execute.
If you need the toilet, stop, don’t hold it. It is an excellent chance to check hydration levels, and you will feel better!
Smile and have fun! This is your first IRONMAN - trust your training will take you to the finish line and enjoy the atmosphere.
Good luck and embrace the opportunity to do something rather special!
We’re here to help
Tri Training Harder are one of the leading Triathlon coaching providers in the UK, using our wealth of experience to unite scientific and technological research with already well-established and successful best practices, to create a formula for triathlon and endurance coaching that works.
The result is an honest, dynamic, yet simple new way of constructing an athlete’s training to allow them to reach their potential.
If you’re planning your next season, just starting out in the sport or are looking for extra guidance at the very top end of the field, we are here to help, and our coaches would be delighted to hear from you. You can contact us via the website, and one of the team will be in touch.