First Ironman Triathlon: Fun Facts

During my recent flight to Honolulu, Hawaii, I read “Where It All Began – The 1978 Hawaiian Iron Man Triathlon” by Tom Knoll.

In this book, Mr. Knoll describes how the iconic long course triathlon known today as IRONMAN® or IRONMAN 140.6 stemmed from a casual conversation between three guys in late 1977. He along with friends Dan Hedrickson and John Collins asked themselves what type of endurance athletes were the most fit. John and his wife Judy organized the first Iron Man race to help answer the question.

These pioneers of triathlon were onto something with their question and this race. In 2020, the value of the IRONMAN brand was $730 million. In 2022, the organization managing the IRONMAN brand had annual revenues estimated to be $260.1 million. It also had over 1,100 employees.

Here are some interesting tidbits about the first Iron Man triathlon from Tom Knoll’s record of this race.

Fun Facts About the First Iron Man Triathlon

Time and Date: 0700, Saturday, February 18, 1978

Basis for distances and courses for the three legs of the first Iron Man Triathlon

  • Swim: 2.4 mile Waikiki Roughwater Swim competition
  • Bike: 112 mile Dick Evans Around The Island Race
  • Run: 26.2 mile Honolulu Marathon

Number of registrants: 15

Registration fee: $5, including a hand-crafted finisher award and screen printing of a finisher’s blank t-shirt or sweatshirt. After the race, John Collins refunded $2 to each of the registrants since the costs came in under budget. (Does that happen anymore?)

The picture from the book’s cover included above shows the Iron Man finisher award produced by John Collins.

Swim details:

  • Location: Sans Souci Beach (now called Kaimana Beach) in Waikiki, between the Kaimana Beach Hotel and War Memorial Natatorium in Kapi’olani Regional Park.
  • Fastest swim: 57:35 by Archie Hapai.
  • Longest swim: 2:13:05 by Tom Knoll; used side and breast stroke and lost his goggles early in the swim.
Kaimana Beach in Waikiki in Honolulu Hawaii in 2024
Sans Souci Beach, now named Kaimana Beach, was the starting location for first Iron Man triathlon. This picture was taken at the beach on March 10, 2024, just over 46 years after the first Iron Man triathlon began here.

Bike details:

  • Course: counterclockwise around the island of Oahu on public roads.
  • Tom Knoll’s bike: 3-speed Free Spirit bike purchased new from Sears & Roebuck for $96.
  • Fastest bike: 6:56:00 by Gordon Haller.
  • Longest bike: 11:39:00 by Dan Hedrickson.

Run details:

  • Fastest run: 3:30:00 by Gordon Haller.
  • Longest run: 8:20:00 by Archie Hapai.

Total:

  • Number of finishers: 12
  • Top three finishers:
    • Gordon Haller: 11:46:40
    • John Dunbar: 12:20:27
    • Dave Orlowski: 13:54:15
  • Tom Knoll finished 6th
  • John Collins finished 9th

More History

Chapter 10 of this book includes a brief review of earlier triathlons, the earliest dating back to 1921. Throughout the book, you will learn what Tom and others from this first race did in the years following this race.

What Type of Endurance Athletes are the Most Fit?

I am not sure it’s that simple. However, you may. Leave your comments below to share your thoughts.

Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published.

Affiliate Disclosure

® IRONMAN and IRONMAN 140.6 are registered trademarks of World Triathlon Corporation. 

Ask Our Coaches: Comfortably Biking Longer Distance

Question

I have been considering longer distance triathlon or aquabike races. However, the saddle on my bike leaves my bottom numb after 10 miles. I am not comfortable riding more than about 15 miles in this condition. What do you recommend? Is there a different type or brand of bike saddle I should use? Are there other things I can do to comfortably ride 50 or even 100 miles?

Terry V.

Our Coaches’ Replies

Following is the email string in which three coaches answered the question.

Coach Tony Washington

Terry,

Saddle soreness can have multiple causes. Bike fit is a good place to start. Especially since anything over 10 miles is painful. Fore/Aft, tilt and height are important in how your sit bones interact with the bike. One of my athletes tried 5 different (all borrowed) saddles. After she had a proper bike fit, it turned out her original saddle was perfect. Shorter crank length helped with a more open hip angle. Been on the same saddle for 4 years now.

My saddle recommendations vary depending on bike type. On a triathlon or TT bike, I like a split nose saddle like the ISM Adamo or Bisaddle. Rolling your hips forward when you are in the aero position on the bike puts pressure in a different spot on your pelvis. These noseless saddles are better suited for most athletes.

On a road bike, it can be very subjective. The nicer seats have a cutout that encourages normal blood flow to keep you pain and numbness free. If you have a good relationship with your local bike shop, they often have loaner saddles to mount and try for a few rides. I’ve personally had great luck with Selle Italia. I have used them since 1982.

Good trunk stability/mobility/strength can aid in being comfortable for a long ride. Strong and stable hips with a smooth pedal stroke balancing your quads, hamstrings and glutes is key here. Higher cadence (above 80) enhances pedal smoothness and can help with pain.

Hope this helps,

Cheers,

Tony

Email: tony.washington@tridot.com

Coach Jenn Reinhart

That is a great answer Tony and not much I could add to it. Bike fit is definitely the place to start. Good bike fitters can usually offer suggestions for a saddle based on your fit too.

Being that uncomfortable so quickly definitely should not be the norm. At times, even with the best fit and saddle, a change in shorts (depending on if you ride in cycling or tri shorts), can cause some chaffing, but not the degree of discomfort you are describing.

Jenn Reinhart 

Email: jenn.reinhart@tridot.com

Coach Kurt Madden

Terry,

I echo everything that Tony has shared and learned that a new saddle takes at least six weeks to break in and feel comfortable. Over the past 10 years, my two most favorite and most comfortable saddles are the. Adamo and ISM 3.0

Regards,

Kurt Madden

Email: kurt.madden@tridot.com

Coach Tony Washington (follow-up reply)

To add to what Jenn mentioned about shorts, bib shorts can lift and hold everything in place better than shorts with a drawstring when leaned over in the aero position.

To add to Kurt’s comments, ISM has several models of different lengths, widths and padding thickness. A fitter can help with making a choice.

Cheers,

Tony

Email: tony.washington@tridot.com

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Electrolytes: Vital for Hydration of Senior Triathletes

Electrolytes play a critical role in keeping senior endurance athletes hydrated. These elements and simple chemical compounds make sure the water we consume is available to support key bodily functions.

Hydration Is Vital To Triathlon Training and Racing

The Senior Triathletes post, What Masters Athletes Need To Know About Nutrition, includes the following statement:

Water is necessary for regulating body temperature, transporting nutrients throughout our bodies, lubricating joints, and other bodily processes. However, as we age, thirst becomes less reliable as an indicator of hydration level. With the less sensitive thirst response, we are more likely to become dehydrated and, therefore, need to pay more attention to staying hydrated.

Many of the senior triathletes whose experiences are described in Our Stories have provided firsthand evidence of the importance of hydration. Pat Hawks, for example, has seen the terrible consequences of becoming dehydrated in other triathletes. For this reason, she has become a stickler about staying hydrated, especially during hard exercise and races. To make sure she has adequate electrolytes, she often drinks coconut water because of its potassium content.

When Steve Stewart forgot to follow his hydration plan during IRONMAN Wisconsin 2021, he became dehydrated and eventually dropped out of the race. Laurent Labbe had a similar experience.

More recently, I learned that dehydration can be a trigger for the heart condition atrial fibrillation (Afib) and can lead to increased blood pressure.

Why Is Dehydration During Strenuous Exercise A Problem?

Each of our trillions of cells requires fluid to maintain their shape and to perform their function. Related to physical exercise accompanying triathlon and other multi-sport endurance training and racing, these functions include:

  • Cellular respiration involving breakdown of glucose to produce energy as adenosine triphosphate (ATP). This process produces carbon dioxide (CO2) as a waste product. Dehydration can, therefore, lead to reduced energy.
  • Protein metabolism in which amino acids are broken down, making them available for various bodily functions. This process produces nitrogen-containing waste, such as ammonia. The cells also convert ammonia into less toxic compounds which are eliminated by the kidneys after being removed from the cell.
  • Lipid metabolism breaks down fats (lipids) to produce energy. This process can generate waste products, such as ketones.
  • DNA and RNA turnover and repair. These processes have a unique set of waste products, some of which are recycled or converted to other molecules.
  • Cells are also responsible for neutralizing and eliminating toxins or certain foreign substances. There may be waste products within the cell from efforts to deal with the toxins.

As you can see, we have a lot going on within our bodies and it’s happening 24/7. But these processes can only occur properly if we have fed and hydrated our bodies correctly.

Did You Know You Can Become Dehydrated Even While Drinking Water?

Yes, you may become dehydrated at a cellular level even if you are drinking water. Cellular dehydration occurs when there is an imbalance between the water entering and leaving the cells. This leads to a decrease in the overall water content within the cells.

Even for a seemingly healthy person, an imbalance or loss of electrolytes will contribute to cellular dehydration, despite adequate water intake.

How Do Electrolytes Contribute to Cellular Hydration?

According to information in What Is Hydration on a Cellular Level and Why Is It Important?, electrolytes such as sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate play a vital role in maintaining the balance of fluids within and around cells.

“Taking in enough fluid is the first step to achieving cellular hydration. Your cell membranes are highly permeable to water (meaning they permit water to pass through them), and water follows osmotic gradients. Osmotic gradients are generated when the concentration of solutes, such as sodium, is higher on one side of the membrane than the other.

“In the context of your cells, this means if you don’t have enough water circulating through your body, water will be drawn from the inside of the cells due to increased osmotic pressure — causing those cells to shrink. When your body contains enough water, this lowers the concentration of solutes in your body fluids, which allows more water to move inside of the cells and restore their shape.”

Electrolytes, a subset of the broader category of solutes, are essential to hydration. These minerals carry an electric charge and help maintain various physiological functions in the body. If there is an imbalance in electrolytes, especially sodium, cellular dehydration occurs. For the endurance athlete, proper electrolyte balance is necessary for optimal muscle contractions, nerve function, and overall cellular function.

How To Stay Hydrated At A Cellular Level

Sweating is the body’s natural mechanism for cooling during exercise. Sweating not only releases water but also essential electrolytes. This is one reason why we can become functionally dehydrated during longer training sessions or races. Even mild dehydration leads to fatigue, reduced endurance, and impaired concentration as energy production wanes and waste products build up inside cells. The latter is believed to be one cause of muscle cramps.

Staying hydrated at a cellular level involves diligence but not necessarily great expense. Not only does being hydrated help us perform at our best, it aids in recovery between workouts. Replenishing fluids lost during strenuous activity helps the body repair damaged tissue, remove waste products, and restore a state of balance. By staying hydrated, we can maintain our energy levels and perform at our best.

Here are the actions we should take to ensure proper hydration at a cellular level.

Choose Electrolyte-Rich Foods

According to Put Down the Sugary Sports Drink—These 9 Foods Naturally Replenish Electrolytes, here are nine foods and drinks easy to find at the store AND natural sources of electrolytes.

  • Bananas
  • Greek yogurt
  • Spinach
  • Watermelon
  • Oats
  • Avocado
  • Lemon juice
  • Coconut water
  • Sea salt (see below for more about this)
Fruits and vegetables are sources of water and electrolytes
Most fruits and vegetables contain 80% to 95% water. Many also provide much needed electrolytes.

Drink Water Throughout The Day

Water is necessary for regulating body temperature, transporting nutrients throughout our bodies, lubricating joints, and other bodily processes. However, as we age, thirst becomes less reliable as an indicator of hydration level. With the less sensitive thirst response, we are more likely to become dehydrated and, therefore, need to pay more attention to staying hydrated.

To help you set a daily goal, consider this calculator for daily water intake. Remember that coffee and tea, in moderation, are legitimate sources of water. So, are many foods.

According to What Masters Athletes Need To Know About Nutrition:

“It is helpful to remember that water can come in many forms. These include the obvious ones, including coffee, tea, milk, and soup. Water can also be consumed in fruits and vegetables. Registered nutritionist and chef Ian Harris points out that ‘vegetables such as celery, cucumber, iceberg lettuce, tomato and zucchini contain over ninety percent water’. In addition, ‘melons such as cantaloupe and watermelon have some of the highest water content, at more than 90 percent.’ Many other commonly available fruits contain over 80 percent water.”

Since it takes time for our body to absorb and distribute water we ingest, sipping water throughout the day is more effective than downing a day’s volume in one or two sittings.

Add Electrolytes To Your Water

Individuals engaged in strenuous physical activity, especially those who sweat a lot, may need to replenish electrolytes during exercise to support optimal hydration.

There are many sports drinks and additives to water aimed at supplying the much needed electrolytes. If you sweat a lot during an extended period, such as during hard exercise, you will likely benefit from adding electrolytes.

While doing research for this post, I came across an idea for improving hydration, one which I have started to evaluate. This low-cost solution, called Himalayan Salt Sole, involves adding a teaspoon of water saturated with dissolved pink Himalayan Sea Salt. The link will take you to the recipe.

I am also monitoring my blood pressure as part of the evaluation, expecting to see a reduction with improved hydration.

Pay Attention To Your Body

The main symptoms of dehydration are excessive thirst, dark urine, dizziness, and fatigue. Be sure to seek medical attention if these symptons persist.

Conclusions

Staying hydrated in the correct way, with water and electrolytes, gives our bodies the right fuel and ensures important systems continue working smoothly.

Whether we’re playing sports, running around, or just going about our day, water will help us feel good and stay healthy. However, we must also maintain the proper balance of electrolytes to be sure the water is getting into our cells, is being maintained at the proper level, and waste products generated within our cells are being removed.

Please Leave Your Questions and Comments Below

Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published.

Leveraging TriDot to Optimize Your Training at Any Age

Editor’s Note

This post is a response to a reader’s request for information on triathlon training at age 65 compared to when he or she was 55. The reader wrote “The last of my 6 IM races was 10 years ago when I was 55. I’m able to train and race at 70.3 distance, but can’t seem to knock out a 12 – 14 hour training week anymore.”

Since the reader did not give his or her name, I was not able to clarify the request. However, I assume IM refers to IRONMAN 140.6. This is how I framed my request of Kurt Madden.

Terry VanderWert


by Kurt Madden, Head of Coach Development, TriDot

As we go through life, we often know that “experience is the best teacher.” Ideally, all of us will get better and find satisfaction and fulfillment by reaching our fitness goals too.

Before answering the specific request about training for an IRONMAN 140.6 race, I will answer two questions about the TriDot training system.

  1. How does TriDot factor in age into training plans for IRONMAN races?
  2. What type of options and/or plans and resources does TriDot provide that will meet the wide range, including age, of people in the sport, from beginner to mid-packer to elite?

About TriDot

The beauty and benefit of the TriDot training plan is the utilization of Normalized Training Stress (NTS). We are the only online training platform that offers this feature. NTS simply means that the system quantifies the amount of training stress, environmental conditions, and age for each training session.

For example, if TriDot prescribed a 50-minute run with intervals, it might give a 35-year-old beginner triathlete a warm-up of 10 minutes, drills and strides, and a main set of 3 x 6 minutes at Zone 4 with 1 minute of recovery between each repetition and a cool down. Conversely, for a 65-year-old beginner triathlete, the session might be 45 minutes, with a warm-up of 10 minutes, different drills, fewer strides, and a main set of 3 x 4 minute at Zone 3 with 2 minutes of recovery between each repetition and a cool down.

The differences are based off the NTS that gathers that information to create the workout rather than an athlete guessing or a coach guessing what type of session would be best for each athlete. Furthermore, the personalized workout is based on the data that continuously goes into the TriDot system. The system is continuously adjusting the duration and intensity depending upon data and your recovery. TriDot takes the guesswork out of what type of workout is best for the athlete through the NTS. This prevents injuries while optimizing their fitness.

Environmental Normalization

TriDot also utilizes our Environmental Normalization. This accounts for temperature, humidity, elevation, and terrain to assess the impact on an athlete’s performance. This is invaluable to help prescribe the best session for the athlete and also works in coordination with the NTS.

For example, the run workout just mentioned for a 65-year-old athlete would have different paces and different heart rate zones, due to the Enviromental Normalization and NTS that TriDot provides, if he were at home in Florida or on vacation in Boulder, Colorado. TriDot takes all the guesswork out of what training session is optimal for this athlete.

Experience With Older Athletes

As a TriDot coach, I find athletes who are in the 55 – 80 age range continue to have success with their training plans and IRONMAN races with fewer injuries. For example, I had three male athletes at the recent IRONMAN California event. Each one’s time improved by over an hour from their race the year before and all were training approximately 13 – 16 hours per week.

Additionally, an athlete that I have coached for six years with TriDot will turn 80 years old next year. He has qualified for both the IRONMAN World Championships in Kailua-Kona and the IRONMAN 70.3 World Championships in New Zealand. He trains an average of 10 – 12 hours per week without being injured. His times in all three disciplines are impressive. As his coach, I can also make adjustments to his training sessions when needed. I also work with him on nutrition, goal setting, recovery, and race execution.

Now, About IRONMAN Triathlon Training Hours Per Week At Age 65

Training for a full IRONMAN race on much less than 12 – 14 hours a week, such as 10 – 12 hours a week, is a little bit of a stretch. I suggest training 12 – 14 on most weeks, with every fourth week being a recovery or “unloading” week. A recovery or “unloading” week is when the volume of training and intensity of training is reduced. This gives the athlete’s body a chance to regenerate and recovery.  When this occurs, typically an athlete will find they will be able to generate more power or train at a faster pace in all three disciplines.

Feel free to contact me by email or through the Comments below if you have other questions.

TriDot Resources

The other attraction with utilizing the TriDot platform is the various options we offer for all of our athletes. For the beginner, we have an Essentials option which provides the TriDot platform which is ideal for the beginner to intermediate or budget-conscious triathlete at $29.00 per month. The Complete option provides fully optimized training for the intermediate to competitive triathlete at $99.00 per month.

The next option is the Mark Allen Edition option. This includes fully optimized training for the intermediate to highly competitive triathlete. This option includes various videos and supplemental material from Mark Allen and is priced at $149.00 per month. The fourth option is Premium, which offers fully optimized training with your dedicated coach ranging in price from $249.00 – $399.00 per month.

Other resources that TriDot provides are weekly podcasts that are educational and entertaining. A few months ago, we downloaded our 1,000,000th podcast. Access these free podcasts at https://tridot.com/podcast-index/.

If you have to choose one, please check out Episode 123: Aging Up: Getting Faster as You get Older, in which I am featured.

Moreover, TriDot’s Facebook page has close to 17,000 followers. This is a great community and forum for triathletes and coaches.

“Never Say You Are Too Old”

In summary, I encourage all of you to look further into the benefits of training and racing with TriDot. We are the only online platform that has the NTS and Environmental Normalization which makes adjustment for the age of the athlete as well as environmental conditions where the training or racing is taking place.

An added option is to include a coach. A coach will help you be accountable and will enhance your performance over someone just training on their own. Never say you are too old to achieve your goals and stay healthy. It is much better to say that you are “trusting the process” and getting “faster before going further” and that you have a coach.

About Kurt Madden

Learn more about Coach Kurt Madden at https://seniortriathletes.com/kurt-madden/

Leave Your Questions and Comments Below

Do you have questions about the TriDot training system for Coach Madden? Please leave it below.

Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published.

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