- The Ironman is one of the most extreme endurance races you can participate in.
- Certified sport dietitian Marni Sumbal has completed 19 Ironman races, and two Extreme Triathlons.
- Here are Sumbal's 5 tips for competing in your first Ironman.
The Ironman triathlon is a feat of both physical and mental endurance.
Featuring a 2.4-mile swim, followed by a 112-mile bike ride, and wrapping it all up with a 26.2-mile run — aka a full marathon — it is not for the faint of heart. It's also a timed race, and you have to complete the whole thing in under 17 hours.
The first time Marni Sumbal competed in an Ironman, "I made a lot of mistakes," she said.
Sumbal is now a certified sport dietitian and founder of Trimarni Coaching and Nutrition, where she helps endurance athletes excel at their sport. She's also a 19 time Ironman finisher, and two time Extreme Triathlon finisher.
If competing in an Ironman for the first time is on your bucket list, here are 5 tips from Sumbal on how to get going.
1. Get comfortable with shorter races first
Some people think of Ironman as a natural progression from a half or full marathon, Sumbal said, but they're very different races.
"Long distance is very appealing," Sumbal said, "But it shouldn't be viewed as the next step."
Before diving into an Ironman, Sumbal instead recommends getting really comfortable with shorter races.
"My suggestion is try to get a little bit faster at the half, try to make sure you've mastered the half," Sumbal said. "Ironman isn't just double the distance. It's very different in terms of sports nutrition, mental strength, resiliency tactics."
You can also add variability to those shorter races, Sumbal said.
For example, if you've been running a half marathon on a flat surface, try running a race that has more hills or more challenging terrain. Or if you're used to swimming in calmer waters, like a pool or lake, try an ocean swim.
"You can still challenge yourself without it being 140.6 miles," she told Business Insider.
Plus, mastering those shorter distances will "allow you to get more out of that Ironman" if you do end up competing, Sumbal said.
2. Plan ahead
If you're gunning to do an Ironman, Sumbal said it's critical to think about the 8-10 week time frame before the actual Ironman, and think about the race logistics — like travel and lodging.
"You might sign up for a race and realize that the lodging is very expensive or there isn't a lot of lodging there," Sumbal said.
Additionally, Sumbal advises that folks "pick an Ironman that falls in a time of your life where the eight to 10 weeks before are not extremely stressful." If the final weeks of training for an Ironman are at the same time as a stressful work event, or important family events — training might not be realistic.
"There comes a time when you want to put on what I call your Ironman hat," Sumbal said. "When I put my Ironman hat on, I need more support from my family, I'm going to be a little bit more tired, I'm going to need to invest a little bit more to keep myself healthy."
3. Factor in costs
Outside of intense physical training, competing in an Ironman is expensive.
BI reporter Kathleen Elkins shared that she spent over $5,000 in the year that she spent training and preparing for her first Ironman.
Registration alone cost Elkins $700 — and this was the "early bird special." On top of the race itself, Elkins had to pay for travel, accommodations, a bike, and she signed up for a half-Ironman a few weeks before the Ironman as preparation. Little things, like the $4 she spent to swim laps, also added up.
However, if training for Ironman aligns with your values and goals, the costs could be worth it. Spending on experiences might make you happier than spending on things, according to Harvard Business Review.
4. Find a race that plays to your strengths
Before signing up for a race, Sumbal also encourages first time Ironman triathletes to research the course.
"For myself, coming from a swimming background, I have no problems swimming in any body of water," Sumbal said. "But for a lot of age group triathletes that didn't grow up swimming, they may benefit from having a wetsuit to give them a little bit more of a float."
If ocean swimming isn't for you, think about signing up for an Ironman where the swimming portion is on a lake.
Weather is also something to factor in — do you do well competing in hot weather, or would you prefer something cooler?
"Do your research so that at least you're picking a race that you know will suit your strengths so that you can at least put yourself in a good environment or a good potential environment to succeed," Sumbal said.
5. Sign up for a practice race
Once you've committed to Ironman, Sumbal said it can be helpful to sign up for a practice race 6 to 8 weeks before Ironman.
The race could be a half distance triathlon, or an Olympic distance — which consists of a 0.93 mile swim, 24.8 mile bike ride, and a 6.2 mile run. It could even be a sprint distance triathlon.
"It's really good to put yourself in the triathlon environment to go through the motions and the emotions of preparing all your stuff," including transitions between events and nutrition, Sumbal said. "Even though it's not the same distance, we'll still be able to learn, apply, make mistakes, and that's just going to build confidence for the race."