Tackling a new fitness challenge can be beyond intimidating. So when I decided to train for my first Ironman, I turned to some of triathlon’s leading ladies to get their take on what a newbie like me really needs to know. Because here’s the thing: They might be some of the greatest athletes in the world—today—but even these top-performing females were “beginners” once, too. Here they share the most important lessons they learned as rookies, and their top tips for making the most of your big day.
Mirinda Carfare, 33
Two-time Ironman World Champion, Ironman World Championship female course record-holder (8:52:14), and 2007 Ironman 70.3 World Champion
The Best Piece of Advice She Got When She First Started: "'Be patient.' Triathlon is three sporting disciplines–and figuring out how to finesse them all together. You might not be on your game for all three disciplines every time you race. In fact, if you are, that’s a perfect day, and those don’t come along too often—even for the top pros. But just because you might feel a bit off on the bike does not mean you won’t have a great run. In long-distance racing, it’s normal to go through several ups and downs throughout the same race; the key is to remember that you can usually work through the slumps with patience, pacing, and a positive mental approach. Be prepared, be present, and be patient. Oh, and have fun!"
What She Wishes Someone Had Told Her at the Beginning: "It seems simple, but it really can’t be emphasized enough: Make sure to write a list of what you need for your race. One of the keys to a big race is being able to shut your mind off as much as possible beforehand—you’ll need that mental strength as much as your physical strength on race day. Making a list means you won’t have to think about all the little details during race week and especially on race morning—you’ll just tick the boxes and go! No doubt, there are many times that I’ve forgotten something, either at a local race or one far from home. So take your time and have a checklist. Oh, and don’t forget your goggles (yes, I’ve done that!)."
MORE: 8 Kicks We Love to Run In
Sarah Haskins, 33
Three-time Race To The Toyota Cup Series Champion, 2008 ITU World Championship silver medalist, and member of the 2008 U.S. Olympic Team for triathlon
The Toughest Part of Her First Big Race: "The first mile off the bike! I was very in shape for the run portion of the triathlon, but I wasn’t used to running off the bike. My legs felt like Jell-O when I got off the bike in transition, and I almost fell over! After a mile or so, my legs finally started to feel normal."
Her Rookie Mistake: "I arrived into transition too late! I almost missed the cut-off to rack my bike before the race. Now I always arrive with plenty of time to set up transition and warm-up before races. I also always check out where the entrances and exits (Swim In, Bike Out, Bike In, and Run Out) are in the transition area so that I know where to go."
MORE: The Crazy-Important Step in Reaching a Fitness Goal
Beth Gerdes, 34
Professional triathlete, 12-time Ironman finisher (including her latest fifth place finish at Ironman Malaysia—just four months after having her first baby!)
The Best Tip She Got in the Beginning: "Plan on at least three things going wrong in your race-day plan—and check them off during the race just as you would the swim, bike, run. Ironman is as much about problem solving as it is about your race fitness. Maybe your Garmin stops working, maybe you drop your nutrition, maybe you get a flat tire. Take it all in stride. If you roll with the punches, you will enjoy the experience more and be faster in the long run by not dwelling on the uncontrollables."
Her Biggest Advice to a First-Timer, Knowing What She Knows Now: "Don’t be ruled by the numbers on the clock or a goal time. No matter what time you finish, your first time will be a personal best. So, take the time to enjoy the day and appreciate everything your amazing body can do. Also, before your race, set intentions: List the top three reasons why you are doing this race. Maybe you are racing to prove your strength to yourself, maybe you are racing in honor of a sick loved one. Whatever the reasons, call on those drivers when the going gets tough."
MORE: 9 Thoughts You Immediately Have After a Big Race
Gwen Jorgensen, 28
2014 ITU World Triathlon Series World Champion, USA Triathlon’s 2013 Olympic/ITU Female Athlete of the Year, and member of the 2012 U.S. Olympic Team for triathlon
What She Wishes She Would Have Done When She Was Starting Out: "Go to a bike shop or take a lesson on simple bike repairs. Bikes are confusing."
What She'd Do Over Again If She Could During Her First Big Race: "In my second triathlon ever, I forgot that I packed socks in my race shoes (to save space when packing). When I got to T2 in the race and tried to put my shoe, on I couldn't because it had socks inside. (I can tell you this mistake has never happened again!) I've learned a lot over the years, and I think mistakes are inevitable. But many of the mistakes I made have turned me into the triathlete I am today, so I’m not sure I would change all that much."
MORE: Why We Need to Change How We Approach Our Fitness Goals
What lessons did my teammate Apolo Ohno learn during his first triathlon, the Ironman 70.3 Boise? What were my biggest takeaways from his experience? Find out in “Mission Apolo Episode 3: Apolo’s Wake Up Call.”
Jen Ator is the fitness director at Women's Health. You can follow her on Twitter and Instagram at @Jen_Ator.
Mission Apolo: BUILT WITH CHOCOLATE MILK campaign will capture the transformational journey of eight-time Olympic medalist Apolo Ohno and Women's Health Fitness Director Jen Ator as they train for the world's most grueling endurance race: the IRONMAN® World Championship triathlon – a 140.6-mile swim-bike-run event in Kailua-Kona, Hawaii on October 11, 2014. Stay tuned for updates on womenshealthmag.com and gotchocolatemilk.com, or join the conversation (and cheer them on!) by using the hashtag #MissionApolo on Facebook, Twitter, and Instagram. Visit ironman.com to learn more about IRONMAN and the IRONMAN® World Championship.
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