Having done 15 Ironman events since 2010, I feel like I'm "qualified" to provide some pearls of "wisdom" to first time Ironman participants. In fact, my coach once told me that you really start to understand Ironman around your 7th time. For me, that actually was spot on.
1. An Ironman should be easy until it gets hard. Ideally, that will mean about 15 miles into the run.
2. Stay in the moment all day long. Don't spend time thinking about what you might have done, or what might be next. Savor every moment of the day. It's an incredible experience and feeling!
3. At any point during the day that you feel like someone "turned the light switch off," slow down and nourish. Do not push, do not try to maintain your effort. Literally slow down and nourish. On the bike this means pedaling easily and taking in nutrition. On the run, this might mean walking or even sitting down and resting, and eating. Taking ten minutes of rest can save you hours later in the day.
4. Plan your clothing in advance. Prepare for all types of weather. If the temperature will be less than 60 degrees during the bike (and especially if it's closer to 50), make sure that you're wearing proper clothing to maintain warmth. Hypothermia not only drains you of energy that you'll need during the run, but it significantly increases your caloric needs. For me, putting on a Gabba top in T1 has helped me survive on multiple occasions. Arm warmers are also critical, and can usually be worn under your wetsuit (otherwise, they're a bear to put on in transition). You can always take them off if it warms up too much.
5. For first-timers, don't even begin to think about a specific time goal. Finishing is your goal. Starting out easy and maintaining an easy effort for as long as possible will help you achieve that goal. It will get hard at some point, but that will make the finish line all the sweeter!
6. Reread #3. Write it out on your wrist. Write it on your top tube. You will forget, trust me. It's still the single most important piece of advice that I can share. Be ready and willing to slow down, to stop if necessary, to nourish. Don't give up. Just give yourself opportunities to recover.
7. Don't burn too many matches. It's a long day. Don't go out too hard on the swim. Don't try to power up hills, or in the case of IM California (which has no hills to speak of), don't push too hard against a headwind. Don't try to set any speed records at the onset of the run.
8. If you're not "feeling it" at the beginning of the run, use the first six miles to regain your energy. Walk at the beginning of the run if necessary. You'll save time at the end! Walk the aid stations. Walk when you feel the need to recover. Pushing too much early in the run can cause you to lose an hour at the end. Spending a few minutes slowing down can help you avoid the Ironman Shuffle at the end of the day.
9. As you get to the finishing chute, take time to wipe your face and look your best for the finish. Don't try to beat the person in front of you to the line, lest you mess up your photo op. If you're fortunate, you'll actually hear Mike Reilly announce your name as you come up to the line. There is nothing like it!
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