Written by Jay Sparrow
“I still pinch myself when I reminisce over my Ironman Italy experience. But it did happen, it was real and here is my story…
“Jay, from the UK, YOU ARE an Ironman!” It took 13 hours and 49 minutes to hear those words, and several weeks later as I write this blog, the adrenaline is still running through my body. What an amazing feeling to cross that finish line and to hear those words! Technically, it took much longer that 13 hours and 49 minutes. To be more precise it took somewhere closer to 12 months when you calculate from the start of my journey. Many early mornings and many hours away from my beautiful, supportive family. I simply could not have done this without the support of my wife and children.
WHY DID I WANT TO COMPETE IN IRONMAN ITALY?
In 2017 I decided to give triathlons a try. I signed up for my first sprint triathlon in Texas, USA. I don’t recall the exact distances, but I believe it was a 400 meter swim, 10 mile bike and a 5k run. When I crossed the finish line, I had a sense of accomplishment that I had not felt for a long time in my athletic world. I was buzzing and wanted to do it again. Within 24 hours I had registered for my second sprint triathlon, then a third, (which I regrettably changed to the Olympic distance the morning of the race thinking I was ready…. I was not ready!!), and then someone mentioned the ultimate triathlon distance, the Ironman.
Now, I’m not quite sure why I thought that after doing a couple of sprint triathlons and a miserable Olympic distance that I would be able to complete the Ironman distance, but I just really wanted to experience the ultimate race in this fun and challenging community of athletes.
YouTube Junkie
Let me be clear, I was a poor swimmer. (I completed all my early races swimming breast stoke.) I didn’t have a road bike. In fact, I was racing on a hybrid bike and had never ridden a road bike with clip-in pedals, (that’s a fun first time experience!). And the most I had run long distance since high school was several 5k races and a painful 10k during my Olympic triathlon. With this in mind, I decided to register for the San Antonio Rock and Roll Marathon in December 2018. I wanted to know if I was capable of running a marathon before I made the official commitment to sign up for an Ironman.
While training for the marathon, I started swimming and became a pre-swim YouTube junkie in the locker room learning how to swim and breathe before I would take to the water to practice what I had just watched. I really struggled with the breathing and invested in a few lessons to get some advice which really helped. I strongly recommend taking just a few lessons to get started if you are not already a strong swimmer. It really helped me learn to find some rhythm with my breathing.
I continued to do a few bike rides just to start building up more endurance, and while I really wanted to get a new bike, I decided to wait until I had completed the marathon before I made the plunge into the world of expensive bikes.
In December 2018, I completed my first ever marathon and while it certainly was not an easy experience, it gave me the confidence to sign up for an Ironman. So, in late 2018 I officially registered for the 2019 Emilia Romagna Ironman in Italy!! Game on! Why Ironman Italy? I wanted to do my first Ironman abroad and the dates for the Italy event just so happened to be a week after my 40th birthday!
TRAINING FOR IRONMAN ITALY
I had originally planned to start my Ironman Italy training about nine months out. Then I read somewhere that it’s wise to slowly build up a good base level of endurance in each of the three disciplines and then start your official Ironman training plan about 20 weeks out to avoid burn out. With this in mind, I wanted to be able to comfortably swim 1000 – 1200 meters, (not all at once, but using sets), bike 15 – 20 miles at a comfortable pace, and run 4-5 miles at a steady conversational pace.
I am so glad I heeded this advice because the final few weeks of training were really tough. On several occasions I questioned if I even wanted to continue. As it turned out, I really enjoyed what I called the ‘acclimation’ phase of my training. It was not too intense, and I started to feel fit and healthy again.
Find the right training plan for YOU
Needless to say there are hundreds of training plans on the internet, and some of them are very detailed and very specific. I really just wanted something basic that had the workouts listed clearly and told me when I had to do the workouts! A friend of mine who was training for the Canada Ironman sent me ‘The Super Simple IRONMAN Training Plan’. I found this to be a very easy plan to follow. It was fun pinning it up on my fridge and ticking off each workout as I completed them.
Although, I will admit that while I was very disciplined in the early stages of the plan, as the distances increased, I struggled to fit everything in, (training and a little thing called life), and I skipped a few workouts. I also experienced a few days of just plain exhaustion and while mentally it was hard to miss a workout, I opted for rest which proved crucial in my quest to cross the finish line.
During my training if I missed any workout, I felt as if I was falling behind. However, now that I have completed my race and reflect on my training, I realize that those missed sessions gave me much needed rest and recovery time. It’s okay to miss a workout from time to time. Remember, your goal is to fully enjoy the experience of the Ironman. You do not want to be picking up any injuries.
Overall my training was a great experience. I enjoyed becoming a better swimmer (eventually). I enjoyed getting out into the Texas Hill country and exploring on my bike. And I enjoyed my early morning runs listening to motivational speeches and a variety of podcasts. That said, I did not enjoy the long weekend workouts in the latter stages. It felt as if I was away from my family more than I wanted. I also did not enjoy the days when I felt tired! Some days, exhausted!
My Training Tips
- Don’t beat yourself up if you miss a few key workouts during your training. I missed several of the long workouts, and it really worried me. Just stick to your plan the best you can and try to maintain quality nutrition. Oh, and get plenty of rest on your off days.
- As you get deep into your training, you will likely start to second-guess your ability to finish the race or question why you are even doing this! This is a signal to take a day off from training. Recharge your battery and spend some quality time with your loved ones, (your support crew!). Stay focused and picture yourself crossing the finish line and hearing those words “you are an Ironman”! You got this!
Listen to your body
- Listen to your body. I don’t just mean when you feel burned out or tired. I also mean learn to understand how your body reacts to certain foods and drinks and try to adjust your eating habits to benefit from your newfound knowledge. For me, I used to drink at least one cup of tea each day, (I’m English!). However, I found that if I had a cup of tea the day before a swim workout, I struggled with my breathing.
- The same was true for drinking beer (but not wine) which was probably a good thing as I needed to cut back my beer intake! Other foods/drinks that affected my workouts were chips and fries, roasted/boiled potatoes (which for some athletes are great the night before a workout), some spicy foods, and no great surprise, soda. On the flip side, I learned to love Jimmy John’s sub sandwiches for lunch the day before my long runs. I always seemed to have a better run the day after a good beef and salad sub.
- Try not to fall into the trap of buying everything you see other athletes wearing/using. Only buy what you can afford and more importantly, what works for YOU. As an example, 90% of the swimmers competing in Ironman Italy were wearing full sleeve (and some very attractive and expensive) wet suits. Personally I wanted a sleeveless option for full motion in my arms. Although I felt a little out of place surrounded by most swimmers in full wetsuits, it worked for me and I was VERY comfortable.
My suit gave me the buoyancy I needed, and I didn’t feel at all uncomfortable. Best of all, it only cost me $129 vs the $549 I nearly spent! That said, some people swear by full suits and I am confident that there are tons of great suits on the market for all our preferences and budgets. - Make time for family, and if you’re in a relationship, make time for date nights. Triathlon training can be intense and can take you away from loved ones for long periods, especially over the weekends. In my opinion, a strong supporting family can really help you enjoy your workouts so much more!
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TOOLS AND EQUIPMENT THAT REALLY HELPED ME
- GTN – Global Triathlon network – these are the main Youtube videos that I would watch for tips and inspiration. I really enjoyed them.
- Wetsuit by XTERRA – prior to purchasing my wetsuit, I had never owned one before. I read tons of reviews and really wanted a sleeveless suit as I didn’t want any constraints on my arms. This wetsuit was perfect for me. It gave me excellent buoyancy, was comfortable, easy to get on and off, and best of all it was affordable! (See image below)
- Aquatic Gloves by TAGVO – Designed to help build upper body resistance/strength. I loved incorporating these into my swim workouts. Here’s an example of how I used them in a workout: if I was doing 80 lengths of a pool, I would swim 20 lengths without the gloves to warm up, 40 lengths with the gloves, and then the last 20 lengths without them.
- Goggles – I tried no fewer than 10 different pairs of goggles before I found these. I really appreciate the extra suction around my eyes to help stop water leaking in! Not being the strongest swimmer, I really like how they allow me to utilize my peripheral vision. (Holding my goggles in the image below)
- Arm Sleeves by ARMORAY – I found these useful for early morning runs and rides when it was a little on the cool side. Easy to take off as you continue your workout and very light weight to carry in your pocket while you finish.
- Sandals by OOFOS – Simply put, these are the best sandals I have ever purchased. They are comfortable, offer support, and while they a little more expensive than your typical sandal, they are well worth the cost considering the hours I spend in them!! It took me a week or two to get used to them, but now I literally wear them every day. I really wanted a comfortable pair of supportive sandals to wear when I was not training. I want my feet to breath and recover!! I cannot recommend these enough! (Wearing them before the race in the image below)
IRONMAN ITALY RACE DAY!
My Mum and brother Simon made the trip from England to support me. They arrived the day before the race and then stayed for a couple of days after the race before heading to Rome for some sightseeing. My brother rented a car which came in handy! On race day they picked me up at 5:40 am to save me having to walk the 2 miles to the start area from my Airbnb. By the time we parked, it was 6:00 am which gave me more than enough time put my drinks and energy gels on my bike and place some peanut butter sandwiches in my transition bags.
After finalizing my transition bags, putting a little air in my tires, slipping into my wetsuit, and doing my best to take in the atmosphere, we made our way to the beach where the race was going to start. This is where we met up with my wife and kids who also wanted to be at the start to see me off!
The atmosphere was amazing! As we were walking onto the beach, the loud speakers were playing songs from the Gladiator movie sound track, and when they played “Honor Him”, I think just about every athlete had a huge sense of pride and excitement. They did a great job of getting us in the right frame of mind for the race.
To officially start the race, the speaker played loudly the sound of a heart beat and then…. Boom… off went the cannon and the race was started…well, at least for the professionals. It took another 40 minutes to get the rest of us into the water with the new Ironman rolling start procedure.
I gave my family a hug and then made my way to the rest of the swimmers lining up to enter the Adriatic Sea!! Here we go.
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THE SWIM
Without a doubt, I was most nervous about the swim section of the race. I had several sleepless nights leading up to the event. While I had certainly improved my swimming ability, the vast majority of my training was in a 25 meter pool. It wasn’t until the final few weeks of training that I gained access to a 50 meter pool. Also, due to travel, I didn’t do any swimming the final two weeks before my race. I had completed the 2.4 mile distance in a 25 meter pool just once, but as you can imagine that was nothing like swimming in open water. All the stopping and turning in a pool does not allow much time to get into any sort of rhythm. Yes, I was nervous!
The day before Ironman Italy, the sea was VERY choppy, and there was talk of the swim portion of the race being canceled! On race morning, I managed to get into the water for 10 minutes to warm up which gave me a huge boost of confidence. The water was much calmer and surprisingly less salty than I had imagined. I swam a few strokes, and for the first time, I actually thought to myself “slow and steady and I might actually complete the swim”… oh how I wish this feeling had entered my mind several weeks before!
I positioned myself towards the back of the pack, thinking it would likely take me at least 1 hour and 30 minutes to complete the swim. Once in the water I tried my best to focus on my technique and simply the art of moving forward!!
I took a few blows to the head as we scrambled for position. On at least three occasions I looked up and saw that I had drifted from the pack about 20 meters or more! (I encourage any future triathletes to learn sighting!) Amazingly my goggles stayed on!
I started doing 20 strokes then looked up, 20 stokes, looked up… this worked and helped keep me with the other swimmers.
The final stretch was tough as other swimmers were starting to slow. I actually found myself passing swimmer after swimmer but getting kicked more and more as I passed. I had no idea what was going on, but I felt good!
I completed the swim in 1 hour and 16 minutes. I still can’t believe it. When I exited the water, I let out a huge “COME ON!” I had finished the swim, (thank you, YouTube). I then believed that I would become an Ironman in Italy! Just a 112 mile bike ride and a full 26.2 mile marathon ahead! Joy!
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THE BIKE
I remember reading several months before the race that the bike section of the Emilia Romagna Italy Ironman course was one of the prettiest in all of the Ironman events. It did not disappoint. The long sections along the highways were complemented by some beautiful local Italian villages and the Natural Park of Pens of Cervia which is known for its natural habitat of pink flamingos. I personally did not see any flamingos, but I spoke with a few athletes that said they did. And as they waited roadside to cheer for me, my mother and brother also spotted flamingoes at several locations along the course.
For long periods the double loop bike course is relatively flat, however, there is one very large hill climb that winds through vineyards and stunning scenery as you make your way into a little village sitting on top of this great hill. While this was a VERY challenging hill to climb, it was arguably one of the more enjoyable sections of the ride because of the surrounding beauty. Remember, a 2-loop course meant we had to climb this hill twice! I recall approaching the hill for the second time and strangely looking forward to doing it again!
I opted to do this race on a pretty basic bike which I rented from a local bike shop. (More on this below.) As such, I was easily in the bottom half of riders when it came to speed on the course, and I was certainly passed by many more athletes than I passed. While at the time it was a little frustrating watching these machines glide past me, looking back and thinking about the experience, arguably I enjoyed the ride more than most as I got to spend more time out on the course! 🙂
Bike Rental
Due to extended travel plans after the race, rather than bringing my own bike, I rented my bike from a Cici Boghetta. They were located about 15-20 km outside of Cervia but they delivered and picked up my bike right to and from my Airbnb at no charge. They were extremely friendly, communicative, and even helped me install my pedals and seat. (Yes, I know how to do this myself, but I didn’t have a size 8 Allen wrench with me, so their help was greatly appreciated.)
I contacted them about 6 months prior to my race, and I was fortunate that they had my exact bike, just one model older. As it turned out, I actually enjoyed riding the rental bike more than my own bike!
While I saw a ton of athletes traveling with bike travel cases, for a beginner like myself, renting a bike worked out just fine. It was affordable (roughly 22 Euros per day for 3 days) and convenient given we were not heading straight back to to the U.S. after the race. Just remember to take your own pedals, seat, and any other items from your bike that you think you will need.
I highly recommend Cici Boghetta if you ever consider renting a bike to do the Italy Ironman.
Back to the race….
I finished the ride in 6 hours and 53 minutes. I wanted to finish in under 7 hours so, result!
Transitioning from the bike to the run was fun. Needless to say my legs were like jelly, but I was not alone and enjoyed conversing with other athletes as we prepared for the final leg, the marathon!!
Note to those who might be considering Ironman Italy: it has one of, if not the longest transition area. It’s very long and narrow with just 4 long racks of bikes. Personally I was not too concerned about my transition time so it did not bother me, but I can certainly appreciate that those looking for a personal best might not enjoy the time it takes to navigate through this unusually long transition area.
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BIKE TIPS
- Come prepared. As you may have figured, I am no bike expert. However, should I have had a flat tire I would have been prepared. I had a spare inner tube, a small tool kit to remove my tire, and two Co2 cartridges to replace the lost air. I also took the time to practice removing my wheels and putting them back on during my training.
- Understand and learn the race’s official rules, especially regarding drafting which is not allowed. During the early phases of the bike, there were plenty of race marshals on motorbikes looking for rule violations. Remember to drop back after being passed and technically if you’re riding with a friend, you can’t ride alongside each other as one of you will be in the passing lane.
THE RUN
The run was a four-loop course through the town of Cervia. It is a lovely run that keeps everything and everyone contained allowing for the atmosphere to build as the day progresses. Many of the streets are filled with bars, shops and restaurants which provide friends and family plenty of options to sit, grab a coffee or beer, and cheer you on!
Surprisingly (for me) the first 12-14 miles of the marathon were relatively easy. My feet felt a little numb from being in my clip-on pedals for almost seven hours, and I think this somehow helped me get started on my run. I found a steady pace, a little slower than I had planned but it was comfortable. So much so, I made the decision to maintain this speed for as long as possible.
I really enjoyed the first half of the marathon and seeing my family several times cheering me on. As I entered the second half, my left knee started to hurt; it almost felt swollen. I pushed through the pain and made a point of walking through every aid station and having a small cup of water, a small electrolyte drink, and a couple of crackers. The aid stations were offering Red Bull and Coke! There was no way I could stomach something like that at this stage.
Before the race I had put a few items in my run ‘special needs’ bag, and because it was a four loop course, I could access my bag four times which was great. I only pulled a couple of items out: an ice pack for my knee, some salted caramel fudge, and some tissues which came in very handy! I encourage anyone to at least put a few items in them just in case. Just remember, whatever you don’t use will be trashed.
The final six miles were tough. The course was thinning out as runners were finishing and subsequently the support was also thinning out. My knee was hurting a lot at this stage, and I was starting to feel tired. Not enough to stop, but enough that I was ready to finish. That said, it was a pretty cool feeling knowing that unless something major occurred, I was going to become an Ironman! To keep me motivated I started envisioning crossing the finish line and hearing my name called out. My time was near… but not quite close enough! Keep moving forward, Jay!
As I entered the finish shoot along the beach, the fence line was filled with people cheering. I slowed down to take it all in. There was no way I was going to sprint over the finish line and miss this experience! (As if I could sprint at this point anyway!) I spotted my brother, and we shared a brief embrace; it was very special to share that moment. Then I made my way towards the finish line and heard the words: “Jay from the U.K., YOU ARE AN IRONMAN”.
I did it. I could hardly believe it and remarkably, despite my knee being in pain, I felt pretty good!
After taking a brief walk through the finishers tent, I found my family and we enjoyed sharing our stories from the day. It was a great day, a day that will live long in my memory and a day that I will always remember as the day I completed my first Ironman! Thank you, team Ironman, and thank you, Italy.
I finished the marathon in just over 5 hours.
Total time for IRONMAN ITALY: 13 hours and 49 minutes.
RUN TIPS
- Place a pack of tissues in your special needs bags or carry them with you. Don’t be surprised to enter the portable toilets and find no toilet paper left. I saw enough used socks on the floor of the toilets to almost put me off wearing socks for life!
- Just keep moving forward. Before my race, my brother said these very words to me and surprisingly it really helped out on the course! Just keep moving forward, don’t take long breaks at the aid stations (unless you need too) and focus on moving towards the finish line! Every stroke, every pedal and every stride is one step closer to achieving your goal.
- Slow and steady. Take your time. For most of us doing our first Ironman, the goal is to just finish the race. I saw plenty of athletes going too fast too soon during the run section, and I later passed them as they ran out of steam. Just take your time and enjoy the day!
- SMILE. TAKE IT ALL IN. YOU’RE SO CLOSE TO BECOMING AN IRONMAN!
PLEASE SHARE
15 thoughts on “Ironman Italy – My Experience”
Great post Jay. So proud of what you’ve accomplished mate! Doing my first marathon soon. Hope to achieve Ironman status like you one day. Great advice on enjoying the journey – couldn’t agree more!
Thank you Steve! Good luck with the marathon!
Really great read! Felt like I was there! I could feel the nerves and emotion especially at the end there!! Wow you did incredible! Memories and accomplishments to treasure forever well done x
Thank you Laura! I will certainly remember the day for many years to come!
Fantastic day. I’m really proud of you and feel so happy to have been able to share it with you. It was quite exciting for us racing from transition to transition to cheer you in and out and tracking you so we could find you on the bike ride and run. Lots of coffees in between. Extremely well done! (Mum)
Thank you! It really made the day even more special having you both there!
Jay this is awesome mate! Thoroughly enjoyed the read. As you know mate, i love to run, and think I’m quite a strong runner (despite never have done a marathon)… reading about your accomplishment and success makes me want to go for another run and tackle the elusive marathon I haven’t done yet. Your an inspiration brother! Keep moving forward!
Jay this is awesome mate! Thoroughly enjoyed the read. As you know mate, i love to run, and think I’m quite a strong runner (despite never have done a marathon)… reading about your accomplishment and success makes me want to go for another run and tackle the elusive marathon I haven’t done yet. You’re an inspiration brother! Keep moving forward!
Thank you Smithy! The San Antonio Rock and Roll is coming up soon 😉
Great write up Jay, an impressive accomplishment! Very motivational, I think I will go walk the dog, I have to start somewhere!
Oh Jay from the UK – you’ve always been an Ironman to our family. I love this new moniker. I’m sorry it took me this long to catch up on y’all’s amazing posts. You take us through your whole day so beautifully. We miss y’all in SA but love these adventures. Prayers and hugs from home!
Thank you Lynn! It was a very special day. One for the memory books.
Great post Jay. Awesome effort! Well done mate.
How are you guys going?
In case you’re wondering who this is.. we met on the Bologna food tasting tour (Alex and Irene from Oz)
Alex! Great to hear from you and thank you for checking out our site! We are now in Australia… Perth. We are loving it so far. Any tips and must do items?
Hey Jay!!
One of the best reviews I’ve read about ANY Ironman!! Had me there with you and not all pro-talk and watts and pace and such (important, sure) – made it about the experience more! LOVED IT. I was robbed of finishing Ironman Austria in 2019 (they cut riders off 15 minutes too early = and only admitted their mistake the next day at the protest tent!!). Anyway, never want to be in a bubble that close again- so want to re-do! Tried 2020 – but, well, that didn’t work out – then this year, still don’t know. SO, 2023 (after cycling across Canada after retirement in 2022) it will be ITALY 2023!! And you sealed it with this review!!
So – thank you JAY!! Well done mate – you’ve inspired me up here in Canada to have a go again in a focussed way!
Barry