Your First Ironman 70.3

Embarking on your first Ironman 70.3 is an incredibly rewarding, challenging, and fulfilling experience. The race (1.2 miles of swimming, 56 miles of cycling, and a 13.1-mile run) is a test of endurance, mental strength, and resilience.

With a well-structured training plan, a strong support system, the proper mindset, and smaller races can help you build confidence and momentum. Patience is key—accept that your first time doing anything new will come with moments of uncertainty and unpredictability.

Here are a few reflections to guide you as you step into the unknown:

•Visualizing the end result is one of the most critical components of training. Setting your goal, write down your goal time, and visualize yourself crossing the finish line and how it’s going to feel. This helps you stay focused on the days when you don’t “feel” motivated, you’re tired, and want to rest. There has to be a vision and end goal that helps drive you on the days you need it most.

•Celebrate every small win or accomplishment. Getting a little faster, further, stronger on every workout is worth celebrating! Be proud of yourself every step of the way. The reward truly is in the journey, the discipline and habits you create and maintain day in and day out, and the like-minded people you meet along the way.

•Focus on getting 1% better every day & focus on what you can control. Life inevitably is going to present various challenges and roadblocks. Learning how to ride the waves and focus on what you can control is important. Life stressors will come up, family and work obligations will arise, do your best to prioritize what matters first, training comes second. On days when I couldn’t commit to a full workout, doing a couple miles, or doing 30 minutes of mobility/recovery, and even long walks on days when my body needed extra recovery are all positive momentum towards your goal.

•Prioritize rest, recovery, nourishing your body, and HYDRATE with added sodium, magnesium, potassium. (Drink LMNT / Cymbiotika LLC, LivOn Labs, Recess). Nutrition and recovery are discipline all on their own. When your workouts consist of 4-6 hour rides, 2 hour runs, and hour swims - you’re burning anywhere from 2,500-4,000 calories per day. Properly fueling your body with adequate carbs, protein, healthy fats and sugars - and never restricting is essential. Listen to your body and nourish it well.

•Nourish your mind and soul, your body will follow. Mindset is one of the most important factors of training. Staying positive, and overcoming the voice in your head (or even other people) that may doubt your ability. Actively speak life over yourself and your body will follow.

•If something no longer serves you, get rid of it. For me, not drinking alcohol has been the biggest game changer for my mental and physical health. This also means assessing the team around you. People you surround yourself with will either be a deterrant or a support system. Make sure the people you pour into are celebrating you and your efforts, and cheer you on.

•Let real food heal you. Whole foods, lots of greens, fiber, protein, healthy omega-3’s, fish, and cooking wholesome meals at home.

•Don’t rely on motivation. Rely on your systems and habits. (James Clear)

Life inevitably is going to throw you with a number of challenges, setbacks, and tests of your mental and physical strength.

Fill your toolbox with new skills, new perspectives, and be open to being a humble student.

Surround yourself with people who celebrate you and your efforts. Accept that you don't know what you don't know, and that’s a beautiful opportunity for growth.

Your mind is capable of taking you way further than your body thinks.

Training for your first Ironman 70.3 can be a life-changing journey that truly tests your discipline, perseverance, mental strength, and mindset.

These traits transcend to all aspects of life. When things get hard, you have the tools to control yourself, your reactions, think fast, and remain resilient. You are capable of doing hard things. You simply have to decide, make a plan, and execute.

Once the race fun was over, it’s important to take time to rest and spend time with your friends and family. You’ve created a newfound sense of discipline, accomplishment, strength, and mindset that can transcend every aspect of your life.