This month, Ironman is kicking off the year with Commitment Day, designed to motivate athletes towards completing an Ironman or Ironman 70.3 race. To learn more about the campaign, Athletech News spoke with Ironman World Champion and Master Coach Michellie Jones about her advice for first-timers looking to complete a race.
“Your ‘Why’ is the foundation of everything,” Jones told ATN. “Whether it’s proving to yourself that you can do it, honoring a loved one, or just embracing the adventure, having a purpose that drives you will keep you focused and motivated, especially when the training gets tough.”
For first-timers, Jones also emphasized the importance of consistency and patience. “The key is to let fitness come to you. Build a strong aerobic base and increase your training volume gradually. Each block prepares you for the next—it’s a process.”
She also encouraged athletes to celebrate milestones and set realistic goals. “The first time you complete a 100-mile ride, nail a brick session, or feel strong in open water—it’s crucial to recognize those moments. They build confidence and remind you of the progress you’re making.”
A structured training plan is non-negotiable for Ironman success, according to Jones. “Periodization is critical. You need to cycle through base, build, peak, and taper phases to ensure you’re at your best on race day. Recovery weeks every three to four weeks are just as important as the big training sessions.”
Jones also highlighted preparation tips. First, working up to weekly long rides of 5-6 hours and runs of 2.5-3 hours will build base strength. “Brick sessions—where you practice transitioning from bike to run—are essential, too,” she added.
She also shared that overtraining is one of the most frequent errors of first-time participants. “People often think more is better, but it’s not,” Jones said. “Progress comes from quality training and recovery. Pushing too hard, too soon, only increases the risk of injury or burnout.”
Jones stressed the importance of practicing nutrition. “Race day isn’t the time to experiment with fueling. Train your gut to handle 60-80 grams of carbs per hour on the bike and 20-30 grams per hour on the run. Hydration and electrolyte balance are just as important,” She said.
Another pitfall is neglecting transitions. “Transitions can make or break your race,” Jones said. “Practice them until they’re second nature. Every second counts, and smooth transitions can boost your confidence on race day.”
For Jones, watching athletes cross the Ironman finish line never loses its magic. “Every athlete has a story. I’ve coached people who couldn’t swim when they started, and I’ve seen them cross the finish line with tears of joy. It’s such a privilege to be part of that transformation.”
As Ironman Commitment Day inspires a new wave of athletes to find their finish line, Michellie Jones advised athletes to take the journey step by step. “Keep moving forward, and always remember your ‘Why,’” she said. “You’ll amaze yourself with what you can achieve.”
