"So You Want to Go Long?" Presented by Dana Lyons at Lonestar Multisport Meeting on June 21

"This is a topic that is near and dear to my heart. And what better time to talk about long course racing now that we are only days away from having an Ironman right here in The Woodlands! There is a tremendous buzz in the tri community!

I truly feel blessed, because I love what I do. Racing and achieving goals for myself is fine, but I truly get more satisfaction being able to coach others and help them to achieve their dreams.

I have had the privilege of coaching over a 100 athletes from many different backgrounds. I coach juniors (like Hannah and Lane Barron who placed 5th at the USAT Nationals last year, first time triathletes preparing for their first sprint tri, age groupers who are finishing on the podium, athletes who are training for a half or full Ironman,and even professional triathletes looking to improve their performance.

I have enjoyed preparing dozens of athletes to compete in nearly 40 separate Ironman races around the world. I’ve seen athletes overcome incredible obstacles to achieve their dream. I’ve shared the joy when my athletes have trained hard and accomplished their personal bests. (Example, Tim Monk qualified at Wisconsin IM with a time of 9:53 and raced in Ironman Hawaii in 2009 or Casey Clark becoming sea sick at the Florida IM but still able to complete the race).

Being able to cross the finish line and hear the announcer say your name and that famous four word phrase: 'You are an Ironman!' This is something you will never forget.

Based on my personal experience in racing and coaching, I’ve come up with a list of attributes needed to succeed at taking on the challenge of competing in long-distance multisport events such as a HIM or full IM.


1. Commitment
• Support of family and friends is key
• Discipline – Determination to stick it out (when others are turning for home and you still have another 3 hours of riding to go). Consistent training (but don’t drive yourself into the ground)
• Time – 12 to 22 hours/wk, long weekends, early mornings
• Resources - Money for registration (IM and HIM), travel, equipment and coaching. Find someone with long course race experience to help you out.

2. Preparation
• Determine goals – complete IM in less than 15 hours or HIM in less than 6 hours
• Establish supporting objectives – comfortable run for 3 hrs in HR zones 1/2 by a certain date
• Select and prioritize appropriate races – train your limiter, race your strength
• Attend a training camp – learn in a class room setting and apply what you learn. Finish Strong Coaching will be holding a 2 ½ day HIM training camp in mid-September at the La Torretta Lake Resort, site of the Ironstar HIM. I am also in discussions with WTC to host an official Ironman training camp in the spring.

3. Training
• consistency – training day in and day out, missing few workouts
• 1st goal – weekly training hours equals or exceeds goal time at easy intensity (those that attempt a IM without ever having gone the duration in a week of practice! Makes for a long day!)
• 2nd goal – 2 or 3 day period where training hours equals or exceeds goal time at easy intensity
• 3rd goal – repeat 1st and 2nd but at race intensity
• Epic weekends – Saturday long brick, Sunday long ride and swim (6 to 12 hours)
• Proper intensity
o Easy, race effort, harder than race effort
o Heart Rate Monitor
o Power – excellent way to significantly improve bike strength/more in equipment

4. Nutrition/Hydration
• The 4th sport – pro’s walking in Kona/this can make or break your race!
• Pre, during, post-workout plan, taking into account more calories burned per hour than can be consumed
• Race day plan - spend time on this. Practice it.

5. Equipment
• Bike with aero bars. Aero helmet and wheels will help.
• Bike fit (I'm a FIST certified tri bike fitter which includes pedal alignment)
• Power meter, HR monitor – I train a lot of athletes with power. Seen gains of up to 2 mph! Tim Monk (5:22 in WI) and myself (2:22/23.6 mph in New Orleans)
• Wetsuit and clothing

6. Race
• Prepared & confident (has done the work and met all objectives = great race!
• Checklist – 1 for each bag, ziplock
• Nutrition and hydration for race day
• Race strategy
• Race-ready equipment

I hope this talk has helped you get a better understanding of what it takes to accomplish an Ironman or Half Ironman race. If you feel like this is something you’d like to take on and you’d benefit from coaching, I encourage you to e-mail me at dana@coachlyons.com. I will send you an Athlete Information Package and we can arrange to meet one-on-one to discuss coaching services.

Thank you."