What does it take to be an Ironman, uh, Ironwoman?
02. Dec, 2009 
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Shawna (3rd from left) trained hard to be ready for the Ironman
There are triathlons of various lengths and then there is the Ironman which has the line: “Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life!” Worldwide, there are only 24 Ironman Triathlon qualifying races scheduled for 2010— seven of those are in the USA, the newest is scheduled for St. George, Utah on May 1, 2010. To compete and finish an Ironman puts you in a very select group.
What does it take to become an Ironman finisher? To understate it, it really helps to have done a few other triathlons. Shawna Rasmussen signed up for the Ironman in Florida on a dare. She had done several triathlons of the Olympic length, but for the last two years had focused on running only as she pursued and met her goal of running the Boston Marathon. With the Ironman as her new goal, she knew she had to bring her training levels up to another notch. She would have to juggle the demands of work, family and more with the many hours she would spend on the bike, in the pool and on the run.
The Coach: Her friend Eric Taylor, who had run competitively in college and had received his PhD. in physiology, would be her coach. Dr. Taylor was concerned about her “neurological load” which would be comprised of the other stresses and commitments in her life with the time-consuming training for the Ironman. Her training would be just enough to do well in the Ironman, but it wouldn’t be as intense as someone trying to win their age group. Dr. Taylor had her monitor her heart rate constantly during workouts so she wouldn’t “max out” and suffer from the overtraining syndrome.
Dr. Taylor also had Shawna get a complete blood test, which revealed that her ferritin & iron levels were very low. A dosage of liquid iron twice a day, made a huge difference. “As I got to my max heart rate level, I used to feel like I was going to literally shut down and my arms would get tingly. After my iron levels got into the normal range, hitting my max on the track was tolerable. Now, I feel like I am 20-25% percent stronger as an athlete.”
Swimming: She started swimming in a masters class at her local pool in January. This was the sport she least liked, but as she learned to improve her stroke efficiency and technique, she began to enjoy it. “The first 10-20 minutes of swimming I hate, but after 30 minutes I really enjoy it.” When she can, she trains in a lake: “I think you can really focus on technique in a lake compared to a pool.”
It wasn't love at first ride for Shawna with her tri bike, but she soon learned to love and appreciate it!
Cycling:. Although she had been in some spin classes, Shawna hadn’t been on her bike in two years. By late spring, she was spending a lot of time out riding on her bike. She gave herself an extra challenge: she decided to take on the 206-mile LOTOJA, a cycling race that goes through three states starting Logan, Utah and finishing in Jackson, Wyoming, climbing up and over three mountain passes.
Mid-way through her training, she got her first tri-bike. She had been comfortable with her road bike, but a tri bike would help her go faster with less effort. She didn’t like the tri bike at all during the first 5 rides she took on it. She felt very vulnerable out on the aero bars, the muscles used were different, and the new position hurt her shoulders. But she soon learned to love her tri-bike. “I don’t think I could have done it without the tri bike,” she said following her Ironman.
Running: She cut back on her typical marathon-training, usually running about 20 miles/week. She often ran for a minimum of five minutes after each bike ride doing what is called a “brick.” During her training, she even went out and ran 18 miles directly after finishing her 110 mile ride that day. That was meant to be her hardest day during training, which she did 3 weeks before the Ironman.
How did she do? See tomorrow’s post!
Wow Shawna, that is quite an accomplishment!!! Boston Marathon, LOTOJA, Florida Ironman, Mom and successful business woman, That is impressive at any group. Great job and Congratulations!!!
I’d be happy with just being able to do a marathon. Doing one after biking and swimming might have to wait.
Shawna has done amazing things throughout her life. The Ironman is a testament to her dedication, committment and love of doing hard things! Her dad is smiling down on her and cheering her on for any other challenges life will hand her. We know she will always give her best to any challenge she faces. Those of us that know her well are grateful for her example. Way to go!!! You did it…you finished the race!!!
Excellent article and great insights. Shawna did a great job training and her bike improved so much in such a short time. Way to go!!
Amazing effort and concentration. No wonder you can take on the IRS!
What an amazing accomplishment! The determination you showed to become an “Ironman” is awe inspiring. You showed your family what can be done if you have the desire. I’m so proud of you. Great interview and article.
Way to go Shawna! You’re amazing! Now I can be intimidated by you both intellectually AND physically.
Hard to believe we’re the same age! Ugh! Great job!!!
Still smiling after a tremendous effort. You deserve to be proud and wear your “Ironman” jacket. Very few would or could do what you did.
Shawna schooled all four of our sons who were in the race. We are just glad we know you, Shawna. You are an inspiration to all of us.
Proud to call Shawna my sister! There’s no way I’ll ever be an Ironman, but it’s fantastic to know one.
You rule! This is a great article that shows how you are so inspiring while still being so grounded. Congratulations!!!
Shawna, Thanks for allowing me to share in the experience and be your on site support. You are amazing !!!!
AMAZING!!!!!