5 very useful tips to face an IRONMAN by Lucy Charles

Be clear what you can find on the day of the test can mark the competition

We echo these useful tips that the British triathlete gives Lucy Charles in The 220 website triahlon.org. Lucy is the best swimmer of the IRONMAN circuit and one of the best triathletes of the international scene, being runner-up in the IRONMAN world in 2017 and 2018

Take the race step by step

Concentrate on the point at which you are, what you are doing, how you feel and how you think you will feel within five minutes.

This should help you accelerate the race correctly. Keep your head clear and divide the race into sections. Do not rush into transitions, control and concentrate and you will run faster.

When you reach the end of swimming and cycling, think about the steps you will have to take in the transitions

Learn to deal with setbacks

In a triathlon, many things can go wrong, and it is how you deal with the unexpected that can decide your career. I have rarely had a completely perfect career, but even with incidents I have had excellent results.

Do not let small mistakes ruin your career, concentrate on what is going well and all the work you have done to get to the starting line. Always try to stay with a positive mindset.

Follow your own career plan.

One of the most important things is to have a clear career strategy and always stick to your own plan. A triathlon can be a very long race and it does not end until you cross the finish line.

Just because someone goes strong in swimming or on a bike does not mean you have to do it too. Do not burn all your tricks in the early stages of the race, it is better to finish strong instead of finishing walking in the last kilometers of the race

Nail your nutrition plan

Always practice your nutrition strategy in training. Test how many calories you can consume per hour and train your stomach to deal with different levels of sugar, electrolytes and caffeine. Never do anything new the day of the race, as this can often take you to the limit and you will face a possible abandonment.

Test your race kit

Put your race kit to the test in training. Always use a wetsuit, trisuit, etc. before the test.

You have to make sure you get unnecessary chafing or blistering. Use lubricant and talcum powder to avoid rubbing, which is more likely in long distance triathlons.

Like nutrition, never use anything new on the day of the race: practice, practice and practice will make you have a perfect career.

Photo: @jamesmitchell5

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