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Triathlon – not just for iron men

The “Ironman” is the most challenging variation of this endurance sport consisting of swimming, cycling and running. But there are also triathlon races that non-pro athletes can easily tackle.

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t the beginning, it was just a crazy idea. In 1978, some endurance athletes in Hawaii were debating which discipline demands the highest level of fitness: Running? Swimming? Cycling? One of them suggested they put it to the test and combine all three sports in one race, without a break: 3.8 kilometers swimming. 180 kilometers cycling. And then a 42-kilometer marathon – something for athletes with iron fitness; that is where the name comes from. On February 18, 1978, the first “Ironman” triathlon in history took place in Oahu. Sixteen participants stepped up to the starting line. Twelve “iron men” crossed the finish line.

The history of the origins of Ironman perfectly reflects the steadily growing community of enthusiastic triathletes all over the world. Because they are always considered a little bit crazy by other athletes, considering the insane distances in an Ironman championship.

“The important thing for professionals and Amateur: Never forget that you do it because you love it”
– Jan Frodeno –

 

Anyone can participate
With triathlons, people can start small because they are not all automatically like the Ironman. There are many different distances, some of which can be achieved by amateur athletes with a bit of training. The following variations are most widespread

+ Super-Sprint: 400 meters swimming, 10 kilometers cycling, 2.5 kilometers running
+ Sprint: 500 or 750 meters swimming, 20 kilometers cycling, 5 kilometers running
+ Olympic distance: 1,500 meters swimming, 40 kilometers cycling, 10 kilometers running
+ Middle distance: 1.9 kilometers swimming, 90 kilometers cycling, 21.1 running (half marathon)
+ Long distance (Ironman): 3.8 kilometers swimming, 180 kilometers cycling, 42.2 kilometers running (marathon)

Sometimes, even shorter distances are offered at open races. With a good general level of fitness and some training, you can sign right up. You don’t even need to invest much in equipment at first. “To get started and take part, perhaps, in an open race, all you need is swimwear, sneakers, athlete shorts and a t-shirt, a helmet and a bike.

It doesn’t even have to be a racing bike. An ordinary street bike or mountain bike is fine, too,” Nils Flieshardt (40), editor-in-chief of the magazine ‘triathlon’ explains. “Just with shoes, it is important to make sure from the beginning that they are suitable with regard to running style, body weight and any malalignments of the foot. It is best to ask for advice at a specialty store.”

Growing popularity
The fact that it is easy to start is one reason for the growing popularity of triathlons all over Europe. The number of participants in races borders on the millions. In Germany alone, more than 270,000 people participated in 630 events last year, including many amateur athletes, according to the German Triathlon Union.

More gear needed for greater ambitions
Those who would like to participate more intensively must, however, also invest a bit more. Flieshardt says, “For more challenging ambitions, you should really buy a racing bike. It doesn’t have to be a special triathlon bike yet. Standard racing bikes can be equipped with clip-ons for better aerodynamics. For some triathlons, neoprene wetsuits are mandatory.”

The expert estimates that proper basic gear costs about 1,700 euros (see box). Athletes should plan to train at least ten weeks with four to six hours of training per week to prepare for a first triathlon with Olympic distance. But Nils Flieshardt also warns against overdoing it. “Too much training can also be harmful. Beginners should include at least one recovery day per week.”

It is important to take a relaxed approach to all, anyway. The goal for your first triathlon should just be to have fun and reach the finish line. Not everyone can be an Ironman right away.

Motivation tips

Jan Frodeno (37) is one of the best triathletes in the world. He became an Olympic champion in 2008, has won the Ironman world championship in Hawaii twice and is holding the world record for this distance with 7:35:39 hours. The author (Eine Frage der Leidenschaft – Winning Matters) provides valuable motivation tips that amateur athletes can benefit from as well:

Don’t allow negative thoughts:

Jan Frodeno: “A question of passion”, Ariston, 224 pages with image part, 20 euros.

That won’t get you further. I prefer to think of how I will feel after the race and I visualize wonderful images, strong emotions. The joy of crossing the finish line, for example. The euphoria when you’ve made it.

Set manageable goals:
You can get through highly critical moments; you have to endure these short moments. With mental strategies, like small, short-term goals that you set yourself on the marathon route: “I’ll keep going till the next tree” or “…till the next aid station.” Ideally, things that can be seen in the distance. That helps.

Stop when you need to:
A lot greatly depends on how you train. This is about overcoming mental barriers to push yourself just a little bit more even though you really want to stop. At the same time, when you are having a truly bad training day, you need to recognize the point where there is no use in continuing. And then you need to stop. In the sense of “this training session sucked, but for today it is okay.”

Love and passion:
The most important thing, whether you are a pro or amateur athlete, is to never forget that you’re doing it because you love it… Totally aside from sports: If you want to achieve something, you’ve got to give it all you’ve got. When you have a passion: Go for it!

 

“I trained a year for the Ironman”

Amateur triathlete Carsten im Brahm (45) from Essen:

Top in shape! Carsten im Brahm belongs to the 45+
national team

I is not a pro – but he trained hard for his hobby and now counts among the best German triathletes in his age group. In 1997, Carsten im Brahm (45), a restaurateur from Essen-Kettwig (NRW), fulfilled his big dream and participated in his first long-distance triathlon with over 3.8 kilometers of swimming, 180 kilometers of cycling and 42.2 kilometers of running. In 2018, he even participated in the Ironman race on Hawaii.

Do you remember how you first got started in this sport?
Carsten im Brahm: That was a while ago (laughs). I’ve always done lots of sports, especially multi-discipline track and field events and middle-distance races. I became involved in triathlons through my brother who had co-founded the first triathlon club in our hometown Essen in 1984. In 1992, I then participated in my first race.

What did your first equipment look like?
Relatively simple. My bike was an ordinary racing bike; my helmet was an old ice hockey helmet. Compared to the Formula One technology that pros have at the starting line today, a joke! But that’s also what’s great about triathlons: You can get started with very simple equipment. Really anyone who’s halfway fit can participate in the open races. Sometimes there even is a Dutch bike or two in the race.

People probably need to train a bit more to achieve the Ironman…
Of course. I trained a whole year for Hawaii, on average twelve to fifteen hours a week. You have to qualify first, which I was able to do at the European championship in summer in Frankfurt with a time of 9:51 hours.

But the race in Hawaii is another dimension, right?
Definitely. The heat, the wind, swimming in the open sea, the different time zone. Everyone goes to their limits and beyond.

Your next goals?
I am looking forward to the world championship in Lausanne. But first I want to take part in the Hamburg triathlon, Ironman distance, in July.

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