Today would have been the start of the Ironman World Championship race week. If you've ever been to Kona at this time of year, it's an incredibly special and inspiring week. Although Karel and I were not planning to race this year, we had a few Trimarnis on the start list. Although it's sad to know that their IM Kona dreams are now on hold, we know the wait will be worth it and they will get their Ironman Kona experience and a one-of-a-kind finish line feeling.
Around this time in October, I've spent seven of the last 13 years on the big island of Kona, Hawaii. Five of those years as an IM Kona athlete (2007, 2011, 2013, 2015, 2019) and two of those years as a spectator for Karel (2016 and 2018). We have been privileged to call Kona our second home for so many years for at least a week in early October.
In honor of this week being IM Kona "race week" I will share a few of the lessons I've learned as an Ironman World Championship participant (and spectator). I'll start with a very important topic and one that I am extremely passionate about.....body image.
BODY IMAGE
I believe in setting a good example for my athletes by always embracing and encouraging a healthy relationship with food and the body. Karel and I do not follow any extreme styles of eating, we don't restrict food/fuel in an effort to change body composition and we do not manipulate our diet in an effort to change our body image for a race (ex. race weight). Food is our fuel and our nourishment and we firmly believe that when the body is well fueled and well nourished, it's healthy. And a healthy body performs well.
Sadly, we live in a society (and within a triathlon sport bubble) that involves competitive leanness. Rather than taking great care of the incredible vehicle (your body) that gets you from the start to the finish line, many athletes fall victim to chasing a specific weight or body fat percentage, assuming that leanness is a criteria for race day success.
Truth be told, in the sport of triathlon, specifically in the Ironman World Championship, the winner across the finish line is not always the leanest athlete. There is no consistent, conclusive evidence that "leanness" directly correlates with Ironman race day readiness. As a 16x Ironman finisher, I can confidently tell you that there are so many variables that can affect the body over 140.6 miles.
- Your body image does not make you mentally stronger on race day.
- Your body image does not make you immune to needing sport nutrition on race day.
- Your body image does not mean that you won't fatigue or have low moments on race day.
- Your body image does not mean that you won't have an equipment related issue on race day.
- Your body image does not mean that you will have endless energy on race day.
Manipulating your diet (or taper regime) on race week in an effort to quickly attempt to change your body composition will only put you at risk for a race performance far below your athletic potential.
As it relates to comparing your body to the body of another athlete, never let the body image of another athlete make you to believe that your body isn't ready or good enough for a great race day performance.
Having a great relationship with your body not only builds your confidence for race day but it also enables you to make good eating and fueling choices on race week, which will help you arrive to your start line fresh, fueled and mentally ready to race.
It's normal to feel a little heavier than normal on race week when you are properly fueling and hydrating your body for race day. You may even feel a little uncomfortable at times because of taper and this is ok. I always remind myself that when my body feels a little heavy, it means that I am fully ready for the race.
It's normal to look a little different in the mirror when your body is rejuvinating and repairing itself during taper. Remind yourself that what you look like doesn't determine how your body will perform on race day. Far too many athletes arrive to Kona looking extremely lean and fit but unhealthy and nutritionally unprepared for the necessary fuel/hydration that is required to get the body to the finish line.
Healthy and strong look different on every body. Be proud of your body and how far it has taken you in your training journey. Direct your energy beyond a look and instead, focus on the amazing upcoming race day adventure that you will take your body on.
Fuel and eat for performance and not for an image. Be honest with yourself - what is it that you want your body to do on race day? Do you want to look strong and fast or do you want your body to be strong and fast?
When you arrive to a race with plans, hopes and dreams of performing well with your body, don't sabotage your performance by letting your appearance get the best of you.
Replace the negative self-talk and self-criticism with meaningful statements that reflect a positive appreciation for your amazing body.