a group of 7 people running into the ocean wearing wet-suits and swim caps.

Road to Ironman

Curated by Andrew Driggs

The Swim Portion

The Ironman begins with a 2.4-mile (3.86 km) open-water swim, often held in lakes, rivers, or oceans. This segment sets the tone for the race, testing athletes’ endurance and composure in a dynamic environment. Participants navigate through waves, currents, and crowded waters, relying on efficient technique and mental focus to conserve energy for the grueling bike and run stages that follow. With strict time limits, the swim is not just a warm-up—it's a critical start to an epic journey

a man fully dressed in a wet-suit as he stretches before the race
a birds-eye view of a woman swimming in a pool
a person diving up for air as they swim in the ocean

Gear

Many people who run an ironman triathlon have experience with biking and running. More often than not, the swim portion is unique and scary to those who have not had previous experience in the water.To prepare for your open-water swim, some of the equipment you will need is:

Training

Training for the swim portion of an Ironman should focus on building both aerobic endurance and threshold capacity. In the pool, incorporate long-distance swims to build aerobic capacity and interval training to improve speed and stamina at threshold intensities. Open-water training is essential to adjust to race conditions, such as sighting and currents, while maintaining a steady pace. This approach ensures you're ready for the demands of the 2.4-mile swim on race day.

Spotting

Many people train for the swim portion in a pool. If you are anything like me, the ironman will be your first time swimming in open water. As you are swimming in the open water, you will find that you have no vision due to the cloudy water. While Training, I would reccomend practicing "spotting". Spotting is the ability to pop your head out of the water to get a vision of where you are going. As you practice this, you will become more comfortable in your pursuit of completing you race