Taking on a half-Ironman / full Ironman distance triathlon is a huge achievement. As a woman in triathlon you’re joining a community of determined and capable athletes but you may also be navigating unique challenges and experiences that men will not. Whether you’re feeling excitement, nerves or both, here is how to approach your first race with the right amount of preparation, purpose and pride.
Know the Landscape
Whilst triathlon still remains a male-dominated sport when it comes to the longer distances that context matters not as a barrier but as motivation. Globally, women make up only about 18% of entrants in full-distance IRONMAN events, and about 26% of the entrants in the 70.3 distance.
In the UK, survey data shows that overall female participation in triathlon is around 32%, but that percentage drops significantly as distances increase.
Thankfully, Ironman alongside Women in Tri UK are working to make triathlon more inclusive by reviewing world championship slots and increasing opportunities for women to qualify. It can feel intimidating at times, but remember that you’re helping shape the future of the sport for women, so here’s how to make your first middle or long-distance triathlon everything it should be: challenging, empowering, and unforgettable.
Before Race Day – The Build Up
Make Sure You Have Trained Enough
“Wing it” is not a strategy for a 70.3. The swim, bike and run each demand fitness, technique, and transitions practice. It is vital to ensure that your training has prepared you for the jump, that includes long rides and runs, open-water swims, bricks, good nutrition and hydration. Also focus on race simulation, practise the distance or close to it, practise the transitions and practise under fatigue. That way on race day you aren’t thinking “what do I do now?” you’re mostly thinking “I’m doing what I’ve done before.”
Start Smaller, Learn the Craft
Before locking in that 70.3, it is often wise to race shorter events such as a sprint or Olympic distance triathlons, duathlons or open-water swims plus cycling/running events. These shorter races help you sharpen your transitions, your pre-race routines, your race-day nutrition, your pacing, and your comfort in the race-environment. They serve as rehearsal for the big day.
Spending time in a variety of race situations builds confidence, removes unknowns, and reduces race-day anxiety.
Right Kit, Right Fit
As discussed in our ‘Essential Triathlon Gear and Equipment for Women’ blog, women-specific triathlon kit is not just optional, it’s sensible. Ensuring that your bike fit is correct, your saddle fits you well can help avoid pain or injury after hours of training on the bike. A women’s specific trisuit is essential as the chamois must be comfortable for the bike then non-irritating on the run. Sports bras need to work under wet tri suits and in transitions, not chafe but also provide support. A wetsuit should fit female body shapes in the shoulders, hips and chest.
Hair, accessories, wetsuit practice, goggles, bike shoes, run shoes, test everything well in advance. On race day you want familiarity not surprises.
Race Day Mindset & Tactics for Women
Don’t Be Intimidated by the Men
You might look around the start zone and notice more men than women. That is okay. Everyone is feeling something, nerves, excitement, anticipation. But everyone is in the same boat.
In the swim seed yourself where you feel most comfortable. If you’re a confident swimmer you might start a little further forward, if not, start a little further back so you aren’t caught in the washing machine of flailing arms. There is no shame in finding a start line that works for you.
On the bike when overtaking use your voice “on your left / right” is polite, expected, and helps with safety, hold your own space. Being courteous does not mean being less assertive. Use your training to your advantage and pace yourself well, have confidence in the work you have done.
On the run soak up the atmosphere. You worked for this. The run leg is where you reap the reward of all your training. Enjoy the process, high-five the crowds, embrace the finish.
Focus on your race, your plan, your goals and not what others around you are doing.
Set Meaningful Goals
Think beyond just finishing. Yes, finishing is the priority. But you might also set process goals, execute your nutrition plan, transition smoothly, keep your cadence on the bike steady, run with negative splits, stay mentally strong throughout…etc.
Celebrate your milestones throughout training and racing. Celebrate the long ride you completed, the early morning swims, the painful bricks runs, all of it adds up.
Community & Support
Tap into the women in triathlon community, online groups, local women’s tri clubs, training partners. Sharing fears, victories, kit hacks and lessons learned is invaluable. The sport needs more women, by racing your first middle / long distance race you are paving the way and offering a role model to other women or girls.
Final Thoughts
Your journey to this point is already an achievement. You’ve trained, prepared, and pushed yourself to new limits, and now it’s time to celebrate that hard work. When you stand on the start line, know that you’ve overcome many barriers to get to this point but the finish line will be worth it!
Coach Rosie