Thread by Noah Sanborn Friedman
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- Jan 4, 2023
- #Fitness
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An Ironman is one of the hardest races known to man.
2.4 mile swim, 116 mile bike, followed by a marathon.
I did my first one last year and beat my goal time by an hour.
A few of the lessons I learned through training and pushing myself further than I thought possible 👇
2.4 mile swim, 116 mile bike, followed by a marathon.
I did my first one last year and beat my goal time by an hour.
A few of the lessons I learned through training and pushing myself further than I thought possible 👇
Lesson 1: Commitment is the foundation
The true first step in achieving something great is being fully committed to it. If you're one foot in, one foot out, you'll find excuses and reasons to quit or take shortcuts when things get tough (and things always get tough).
The true first step in achieving something great is being fully committed to it. If you're one foot in, one foot out, you'll find excuses and reasons to quit or take shortcuts when things get tough (and things always get tough).
Being fully committed to the journey and outcome means you'll find ways to make it work no matter what... even if it means making crazy adjustments in other areas of life.
I did my best to maintain a social life when I was training...
I did my best to maintain a social life when I was training...
This meant I was often training at odd times and sneaking in workouts while traveling. If I wasn't fully committed, it would have been VERY easy to use travel/friends bday/being tired/etc as excuses. But I was committed, so I found a way to make it work and I FOUND the time.
Lesson 2: Things will go wrong! Expect it. Roll with it.
Being dynamic is not only an advantage, but a necessity.
The day before my race, I was the thrown just about the worst curveball I could imagine:
A nasty stomach bug
Being dynamic is not only an advantage, but a necessity.
The day before my race, I was the thrown just about the worst curveball I could imagine:
A nasty stomach bug
Despite being fairly maniacal about my nutrition in the days and weeks leading up to the race, I somehow managed to catch an awful stomach bug that had me in dire shape the morning before the race.
I could barely get out of bed, much less eat any food. I was supposed to be pounding carbs and chugging electrolytes, but I could barely stomach water.
All I could do was sleep as much as possible and do my best to drink some liquid carbs to get some fuel pre-race.
All I could do was sleep as much as possible and do my best to drink some liquid carbs to get some fuel pre-race.
I woke up on race day feeling a bit better, but still battling the bug. It would have been very easy to call it off and quit...
But I'd committed to doing this race, so I knew I had to at least make it to the starting line and give it my all...
But I'd committed to doing this race, so I knew I had to at least make it to the starting line and give it my all...
And again, I was COMMITTED to seeing this thing through....
I had to fully adjust my pre-race nutrition, on course nutrition, and overall mentality from "pushing" to "surviving". It was a total change of plans at the very last minute.
I had to fully adjust my pre-race nutrition, on course nutrition, and overall mentality from "pushing" to "surviving". It was a total change of plans at the very last minute.
Not ideal, but the only way forward was through.
I had to go to some dark mental places during the race... and I learned a lot about myself during those 11 hours.
It wasn't pretty, but I finished and beat my goal time.
I had to go to some dark mental places during the race... and I learned a lot about myself during those 11 hours.
It wasn't pretty, but I finished and beat my goal time.
Lesson 3: Discipline > Motivation
Motivation is an amazing tool and driver... and it certainly plays a massive role in achieving great things. But motivation is unreliable and unpredictable. Some mornings you'll wake up on fire; others you might not want to get out of bed.
Motivation is an amazing tool and driver... and it certainly plays a massive role in achieving great things. But motivation is unreliable and unpredictable. Some mornings you'll wake up on fire; others you might not want to get out of bed.
I generally enjoy training and find pleasure in the long sessions. But there were (and are) literally countless times during training that the last thing I wanted to do was get on the bike for 5 hours/in the pool/go for a long run. These are the times when discipline takes over.
If I'd relied only on my motivation for the Ironman, I probably would have quit within a week of starting the training... and I certainly would have bailed the day before the race when I felt like sh*t.
But I'd trained myself to stay disciplined... and it paid off.
But I'd trained myself to stay disciplined... and it paid off.
I've found that flexing your discipline muscle on a daily basis is key.
I use daily cold exposure and morning push ups to keep my discipline muscle active, even when I'm not training for a race.
Highly recommend integrating these kinds of practices into your life!
I use daily cold exposure and morning push ups to keep my discipline muscle active, even when I'm not training for a race.
Highly recommend integrating these kinds of practices into your life!
Lesson 4: We're capable of so much more than we think..
Before I started training, the furthest I'd ever run was 13.1 miles and the furthest I'd biked was 50 miles. The distances for the full race were truly unfathomable.
Before I started training, the furthest I'd ever run was 13.1 miles and the furthest I'd biked was 50 miles. The distances for the full race were truly unfathomable.
But each week, my training distances got slightly longer and I continued to surprise myself. Before I knew it, I was running multiple half marathons per WEEK and 50 mile bike rides were considered "off days".
My effort truly did compound...
My effort truly did compound...
The body and mind are capable of incredible things-- far more than we think and give ourselves credit for. Sometimes, it just takes some commitment and discipline to test your limits and surprise yourself.
Lesson 5: Find your anchors & purpose
It sounds cliche but the reality is that these things are just too long and grueling to do without finding a deeper purpose. Your anchor(s) can really be anything... family, proving something to yourself, or even just a competitive spirit.
It sounds cliche but the reality is that these things are just too long and grueling to do without finding a deeper purpose. Your anchor(s) can really be anything... family, proving something to yourself, or even just a competitive spirit.
Regardless of what it is, these anchors will be there when the strength of your motivation and and discipline are tested in the dark times. These anchors will make the journey far more meaningful, and the outcome- when you cross the finish line-- much more enjoyable.
One of my biggest anchors for this race was a charity I'd partnered with: DKMS. They literally save lives by facilitating bone marrow transplants between terminally ill people and those who can save their life.
I was a marrow donor in 2017 so this cause has deep meaning.
I was a marrow donor in 2017 so this cause has deep meaning.
Hundreds of people had registered as bone marrow donors thanks to our joint campaign to raise awareness.
During the long training sessions- and especially during the race when I was battling nausea- I kept my anchors and purpose front and center in my brain and in my soul.
During the long training sessions- and especially during the race when I was battling nausea- I kept my anchors and purpose front and center in my brain and in my soul.
My goal time for the race was 13 hours. I managed to finish in under 12.
If I hadn't learned and followed these lessons, I'm not sure I would have even made it to the
If I hadn't learned and followed these lessons, I'm not sure I would have even made it to the
To summarize:
1. Commitment is the key
2. Expect things to go wrong!
3. Discipline > Motivation
4. You're capable of more than you think
5. Find your anchors
1. Commitment is the key
2. Expect things to go wrong!
3. Discipline > Motivation
4. You're capable of more than you think
5. Find your anchors
Hopefully you found this valuable and interesting! I run a fund called @topshelfvc and founder/investor community called Uncharted. I'm also a lifelong athlete and always challenging myself with new fitness adventures. Follow me for more stuff like this!
