10 Lessons From the Ironman World Champs

The elite racers thrilled and inspired in equal measure at the Ironman Worlds in St. George at the start of may. But what can age-groupers glean from the pro triumphs and travails in utah? Here are our 10 key takeaways...

- By Matt Baird

LESSON 01

THERE WILL ALWAYS BE ANOTHER RACE

Previous champs Jan Frodeno and Patrick Lange, Brit contenders Lucy Charles-Barclay and Ali Brownlee, Ironman 70.3 king Gustav Iden and many more. By the time the Ironman Worlds kicked off in the unfamiliar setting of St. George, Utah, the pro field had been decimated by DNS's from a wealth of major racers. And yet, despite the loss of earnings and exposure, the elite withdrawals showed that top Ironman athletes are astute at listening to their bodies, something of vital importance for age-groupers, even if entry fees and hotel bills may be on the line.

Top endurance athletes know when it's sensible or not to train or race, say Kona qualifier and 9 Endurance Coaching's Will Newbery (9endurancecoaching.co.uk). No single race or training session is more important than the bigger picture. Elite racers do this for a living and yet we see them pull out of races to preserve their body, despite the risk of losing prize money. Having a good coach and support team will help as they will pick up on what's serious enough to stop training or racing.

LESSON 02

IGNORE SODIUM AT YOUR PERIL

Carb and fluid intake is crucial in Ironman, with sodium consumption also playing a major role to ensure you avoid the dual dangers of dehydration and hyponatremia (when the concentration of sodium in your blood is abnormally and dangerously low).