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At the end of April Ryan participated in his 2nd full Ironman. Although his race ended before the finish line due to dehydration he had a long, hard day. Not only was that day long and hard, but leading up to the race he prepared for months. It really got me thinking about even though triathlon is a single man sport in reality it takes team effort if the triathlete is married or has family. They are not just training for one sport, but three. Which takes more time, energy and money. Today, I wanted to share 33 ways to support your Ironman triathlete.
*Warning: Seeing how Ryan becoming a professional triathlete is a part of our plan it is a bit different for us than “just a hobby”. Also, with me working from home it gives me the ability to support him in ways that others may not be able to if they worked full time at a place of employment.
33 Ways to Support Your Ironman Triathlete
While Training (months before the race)
1. Allow them time to train without making them feel guilty
2. Cook nutritious meals for them
3. Create a family schedule that works around their workouts
4. Get to bed at a decent hour so they can get enough rest
5. Have the house stocked with nutritious snacks to ensure they are getting enough calories
6. Pick up training supplies
7. Remind them to hydrate
8. Massage their sore muscles
Before the Race (days before the race)
9. Give them Words of Affirmations about their training and ability going into the race
10. Pick up any race supplies they might need
11. Make sure they remember to pack all their supplies
12. Make signs or t-shirts for day of the race
13. Continue to have nutritious meals and snacks
14. Try to avoid asking them to do or tackle things that require a lot of mental mind power (they will need to save it for the race)
15. Discuss with them their expectations of the race
16. Check out race maps to see where you will be able to see and support them on the course
Race Day
17. Help them get their things to transition
18. Let them do their routine without bothering them too much
19. Keeping #18 in mind you might need to remind them of the time occasionally
20. Take pictures/videos to capture it all
21. Send them off to the start with a hug, kiss and encouraging words
22. Use signs/wear shirts you previously made
23. See them as much as possible on the course (Makes a long day for the spectator as well, but your triathlete needs it!)
24. Give them encouraging words each time you see them
25. Greet them at the finish line with anything they might need such as dry/warm clothes or special post-race nutrition they like.
26. That evening after the race encourage them to eat and drink even if they don’t feel like it
After the Race (days after the race)
27. Make sure they get refueled (This may be foods they typically don’t eat)
28. Ensure good amounts of sleep (Even allowing them to sleep in)
29. Help keep them away for sick people as their immune system is down
30. Massage their sore muscles
31. Encourage them to take a few days off then a few light days of training
32. Get them rehydrated
33. Listen to them tell you all about the race
BONUS
34. Start preparing yourself for the next cycle leading up to the next race they find to do (because you know it is coming!)
What would you add to this list?
Until Next Time- Truly Love,
Cassie
My husband is a pastor on a large staff. I wrote an essay once that told about what it was like in our home the week he was preaching, especially the day before. I read it to my writers’ group and they laughed. They said that I made him sound fragile! It wasn’t that so much; it was that I was doing the kinds of things you are talking about: anticipating, clearing the way, not adding to his mental burden, etc.
I think you are right on track!
Sharon- It sounds like you can totally relate to me just in a little bit of a different manner. He has to use so much energy and focus to train and race so I try to help with those other things that he doesn’t need to “waste” his energy and focus on. The way our family dynamic is set up that is just a part of my role and how it works. For us it is a pretty good set up. Thanks for stopping by!
I cannot believe your husband does Ironman triathlons! Crazy! He is lucky to have a wife who supports him in all these wonderful ways! 🙂 Maybe you could add to the After the Race section: Bring him to a class on knitting so that he maybe finds a less exhausting hobby hehe!
Yeah Pam, he is a bit of a crazy man 😉 It is a lot of work to be an Ironman Triathlete, but we love it! I completely laughed out loud when I read the part about the knitting! I then read it to Ryan! Good idea 😉
I just saw this post now, great ideas!!!
I laughed at your #1. I’m guilty of doing that to Matt, but I’m really trying to get better. I think I’m making progress.
Sorry to hear Ryan faced dehydration and wasn’t able to finish. I would guess that must be disappointing after the long build up to it? But it’s pretty common so they must get used to handling that disappointment and then focusing on something new?
Haha! I mean really that is the first thing you have to do and come to terms with 😉 And the last one is pretty important too because you know there will be another one to come as well! You understand where I am coming from 🙂
Hi! So I’m currently dating someone training for their first half ironman. Unfortunately I will be running my first half when he has his ironman. I am so upset I wont be there to support him and watch him finish, so I want to put a little something together for him before he leaves. Do you have any suggestions for me? TIA!
Hi Lyndsey! I’m so glad that you are wanting to support him! Will you get to see him that evening after his race or will it be a few days? If you will see him shortly after he finishes I would focus on things of encouragement and things for the day before the race. Maybe a card, his favorite hydration and snack (important to be hydrated and fueled going into the race), inspirational quotes.
You could even put a little emergency kit together for him. My husband has been doing Full Ironmans so some of these things may not apply to halves as much but things he sometimes uses while preping the nght before or morning of would be: black electric tape, rubber bands, zip ties, large ziplock baggies, sharpie, a bottle of water.
If you won’t see him until the next day after his race or a few days later you could make him a care kit for after the race. Again, his favorite hydration, snacks. My hubby enjoys watermelon and Naked drinks. A note to congratulate him, a massage certificate or hand held massager or foam roller, etc.
I hope that helps! Good luck to him and you both!
Thank you for this article! My husband has become a true athlete in the last 6 or 7 years, and in October he’ll be competing in his first Ironman in Maryland! I want to know ways to support him but since I am not involved in the world of running and triathlons and such, I was unsure. Thanks for offering this resource!
I love that you are looking for ways to support your husband, Jennifer, even though triathlon is not your thing. With any endeavor our men take on having us to support them through it means a ton! I am glad that the post is helpful for you. Feel free to reach out if you want any other ideas or tips for yourself on race day. Race day can be just as grueling (in a different way) on the spectator as it can be the athlete!
My husband is doing is first half Ironman on Sunday and I googled “How to Support Your Irnoman” and this popped up. I got several great tips — thank you Cassie!!
Hi Sheri- I am glad you found this post and it was helpful for you. Good luck to the both of you on race day!!!! I hope it is a good experience for you both!