Completing an Ironman is something many athletes dream of, but until you’ve experienced it, the reality of the challenge is hard to fully grasp. On September 8th this year, I competed in my first Ironman in Madison, Wisconsin. 

It was a day filled with highs and lows, physical trials, and mental breakthroughs. While I often write about data, training strategies, and performance analysis for cyclists, this piece will focus on the two areas that played a crucial role in my successful finish: nutrition and psychology.

The Build-Up: Embracing the Uncertainty

Training for an Ironman requires an immense amount of time and discipline, but no matter how many long runs, swims, or rides you log, there’s still an element of uncertainty that lingers until race day. Can I manage the full 140.6 miles? Will my nutrition hold up? How will I respond mentally when I hit the inevitable low points?

My training block leading up to Madison was strong but filled with learning moments. I knew the importance of fueling properly – both leading up to the race and during each leg. At the same time, I focused on developing mental strategies to handle the psychological demands of the race.

Pre-Race Nutrition: A Science and an Art

The week before the Ironman, my focus on everyday nutrition became more important. I aimed for the balance between fueling adequately without overloading. My meals often consisted of high-quality carbohydrates, lean proteins, and healthy fats. The key here was consistency. I didn’t experiment with anything new, and stuck to what worked for the past several weeks during my training sessions.

The night before, my go-to meal was a simple, high-carb rice dish with a light protein source of chicken breast. Hydration also took priority in those final pre-race days. Wisconsin in September can be totally unpredictable, so I made sure to factor in both water and electrolytes to stay prepared for any race-day conditions.

Race Day Nutrition: A Game of Consistency

The swim, being the shortest leg of the Ironman, doesn’t allow for much fueling beyond pre-race breakfast, which for me was a couple of bagels, banana, and coffee. But once I hit the bike, my nutrition plan kicked into full swing.

I primarily used two tools in tandem to help with the pre-race nutrition planning & my pace strategy for the bike leg: Xert Breakthrough Training & Best Bike Split (BBS). Xert helped me track my fitness signature throughout the buildup to my Ironman. I could then use the Threshold Power estimate from Xert to help me set a pacing strategy specifically for the Ironman Wisconsin bike course in Best Bike Split. I could export the pacing strategy as a ERG workout file from BBS and import it back into Xert to get an estimated Fat & Carb usage for the pacing strategy:

After a few back & forth tweaks, I settled on a strategy that Xert estimated to be ~75 grams of carbs per hour. To hit my carb goal, I relied on a mix of my own pre-mixed Gatorade concentration in my bottles and Maurten Gels, which were provided on-course.

The biggest challenge was staying ahead of dehydration whilst avoiding the dreaded gastro-intestinal (GI) issues. I’ve read my fair share of horror stories of under-fueling or over-consuming, so in the final weeks of training, I dialed in a strategy that ensured steady intake but didn’t push my stomach too hard. By the time I started the run, the constant 20-30 minutes of eating and drinking on the bike kept me strong, but fatigue was inevitable.

The Psychology of Endurance: Getting Through the Dark Places

Ironman is just as much a mental test as it is a physical one. The swim and the bike legs went smoothly for me, but there’s always a point where doubt begins to creep in. For me, it was around mile 14 of the marathon. That’s where psychology really took center stage.

The spirits were high on the first lap of the marathon course (left) with lots of smiles & high-fives for my spectating family & friends, but the second lap (right) was where I needed to dig deep mentally to keep pushing through! My friend even captured a great video of me on the second lap yelling “I’m in agony!”

During training, I focused on mental strategies to manage the inevitable low points. Positive self-talk, breaking the race into smaller, manageable segments, and staying connected to my ‘why’ were crucial tools that kept me moving forward. In Ironman events, there’s a special bell waiting for first-time finishers at the end of the chute – a symbol of accomplishment. Whenever the pain on the second lap felt overwhelming, I used visualization, imagining myself running down that finisher’s chute and ringing that bell, which gave me the strength to push through.

Having a personal mantra also proved powerful. Mine was simple: “One rest stop at a time.” When you’re several hours into a race, you can’t think about the hours ahead, only the moment you’re in.

Overcoming Challenges: Adaptability Wins the Day

No race goes perfectly according to plan. By the time I started the marathon, my stomach was completely sick of gels, so I had to adjust my nutrition accordingly. Instead of sticking strictly to my 2 gel per hour goal, I turned to the on-course aid stations for pretzels, bananas, and grapes —anything that felt manageable. This adaptability kept me moving, even when my aching body was begging to quit.

Psychologically, knowing that it’s okay to adjust on the fly was key. At the end of the day, what kept me calm was trusting all the work I’d done and focusing on keeping a forward motion – “One rest stop at a time”!

The Finish Line: A Moment of Clarity

Crossing the finish line in Madison was nothing short of surreal. After more than 12 hours of effort, the flood of emotions hit all at once: relief, pride, exhaustion, and immense gratitude. Seeing my family and friends cheering me on as I ran down the finisher’s chute – and knowing others were watching virtually – made the moment even more heartwarming.

What really stuck with me leading up to race day was the realization that the Ironman isn’t just about the race itself. The Ironman is the countless hours of training, the meticulous planning and execution of my nutrition, and the mental battles I fought throughout the months of preparation. The race was simply a celebration of all that hard work and dedication coming together.

My Ironman crew cheered me all the way to the finish! Having family and friends there made all the difference when things got tough.

Final Thoughts: Key Takeaways

For anyone considering taking on an Ironman, here are a few key lessons I learned:

• Nutrition is about consistency: Stick with what works in training, stay ahead of your needs, and don’t be afraid to adapt if things change mid-race.
• Psychology is your secret weapon: Train your mind as much as your body. Have a plan for dealing with mental lows, and don’t underestimate the power of small wins throughout the day.
• Enjoy the journey: The Ironman is more than a single race; it’s a process that reveals your strengths, your vulnerabilities, and your capacity to grow.

While this Ironman marked the end of one chapter, it feels like the start of many new adventures. Although I don’t see myself lining up for another full-distance Ironman in the near future, I’m excited to carry the lessons I’ve learned into both future races and life itself.

That’s all for this month—stay safe, ride fast, and I’ll see you next time!