The Ironman triathlon began in 1978 when John Collins combined the Waikiki Roughwater swim, Around-Oahu bike race, and Honolulu marathon into a single day event. Only 15 people started with 12 finishing. The event grew in popularity and now takes place worldwide with strict rules - a 2.4 mile swim, 112 mile bike and 26.2 mile run to be completed in 17 hours or less. To succeed requires immense physical and mental preparation through consistent training, commitment, desire and a strong support system to take on the challenges of the Ironman distance.

1. What It Takes
To Be An
Ironman
Nicole Drummer
NEO Endurance Sports & Fitness, LLC
Oct 1, 2013

2. The Ironman Life
(video content not suitable for all audiences)
http://youtu.be/B03dFMG8nR4

3. History
February 18, 1978 was the very first Ironman race.
John Collins, a Navy Commander, and his wife, Judy, combined
the Waikiki Roughwater swim, the Around-Oahu bike race, and
the Honolulu marathon to be completed in one day. 15 people
showed up, 12 finished.
George Haller, 27 at the time, won in 11:46:40.
The 2nd year 15 people raced again, including Lyn Lamiare, the
first “ironwoman.” She placed 5th overall in 12:55:38.

4. History
Barry McDermott, a journalist for Sports Illustrated, was in town
to cover a golf tournament, heard about it and wrote a 10-page
story.
In 1980, ABC’s Wild World of Sports covered the race. In 1981
the race was moved to the big island. In 1982 the date was
changed to October.
35 years later, athletes are competing in this distance year-round
all over the world in Ironman-branded and non-branded races.
"Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life"TM

5. The Race
2.4 mile swim, 112 mile bike, 26.2 mile run
Ironman-branded races have a 17 hour time cutoff. Start
time is 7am (or slightly prior with the new rolling swim start).
You need to finish by midnight or 17 hours after your start.
Swim limit is 2hrs 20min
Bike time limit is 10hrs 30min total race time
Run time limit is 17hrs total race time
Bike and run segments might have intermediate cutoff
points.

6. The Goal Is The Finish Line

7. What It Takes
● Belief
● Consistency
● Commitment
● Desire
● Dedication
● Discipline
● Determination
● Money
● Support Team

8. A Support Team Is Critical

9. Physical Preparation
● Pick a race that suits your abilities and
tolerances (heat, cold, flat, climbing).
● Commit to the training.
● Ride your bike - A LOT!
● Eat good (healthy) food.
● Don’t ignore recovery.
● Sleep as much as you can.
● Know it’s going to be tough at times, BUT IT
IS WORTH IT.

10. Mental Preparation
● Know why you signed up for the race.
● Keep a training journal.
● Have a race plan.
● Communicate with your support team.
○ Coach
○ Family
○ Friends
● Know it’s going to be tough at times, BUT IT
IS WORTH IT.

11. You Are An Ironman
http://youtu.be/LhsDOiDEXzc

12. Ironman Boulder
● Aug 3, 2014
● Rolling swim start & single loop swim
● Single loop bike
● Two loop run
● Finish on Pearl Street
● Training Starts in January!
○ But don’t slack off now - keep active to
maintain base fitness
○ Work on technique & core strength

13. Questions?
Nicole Drummer
NEO Endurance Sports & Fitness, LLC
http://neoendurancesports.com
nicole@neoendurancesports.com
719-235-8209