The average Ironman triathlete has a problem: too much talk about training, not enough talk about how to actually race. With at least 364 days to focus on the big day, most triathletes fall into the trap of managing their day-to-day training and lose sight of the big picture keys that will ultimately determine their race day results. This article outlines the critical principles that will help you create race day success. It also includes additional links to more in-depth resources should you need them.

Race Day is about EXECUTION, not FITNESS
All you've done through your 6-9 months of training is to build a fitness vehicle. Success or failure on raceday is dependent on your ability to drive that vehicle effectively for 140 miles. As Ironman athletes ourselves, former one-on-one coaches, and now the leaders of a team of over 400 Ironman athletes, we have managed and observed many thousands of turns at the "wheel." We have distilled these lessons from Ironman racing into Four Keys, and have honed them in the 4-6 pre-race talks we have delivered at every Ironman in the US since 2004.

The Four Keys of Ironman Triathlon are:
1. Execution: race day is about execution, not fitness. We measure good execution by your ability to run well off the bike. There is no such thing as a good bike followed by a poor run. The simple fact is that the difference between a "slow" and a "fast" bike on race day is only about 15 minutes. If you've made the mistake of riding too slowly, you now have 26.2 miles of running to fix that mistake. But if you have made the mistake of riding too fast, that mistake now has 26.2 miles to express itself. And it will, usually to the tune of walking 18- to 20-minute miles for 8, 10, 14 miles vs just continuing run. Now you are going backwards through the field to the tune of hours!
2. The Line: everyone will reach a Line on the run where continuing to run at the same pace, or just continuing to run at all, will become very, very difficult. Your focus on Execution above is critical to help create conditions for success at the Line. Success at this point it defined as not slowing down.
3. The Box: your method of executing and creating conditions for success at the Line is to use your Box. The space inside this Box is defined by what you can control. If it's nutrition, this is inside the Box, as you can control when, how, and how much you eat. Weather and other athletes, on the other hand, are outside of the Box since you can't manipulate these factors...only adapt to them.
4. The One Thing: as your race day continues, you will eventually hit the Line. It's at this point that your Body begins to debate, very loudly, with the Mind. Unless you have a very clearly defined goal or compelling reason why you must continue, your Body wins and your day will start...to get...very...long.

Yes, it really is that simple. But what about all that other stuff, you ask?
The heart rate, pace, power, nutrition, aerobottle, race wheel, carbon widget stuff that you are likely geeking about in that online forum? In our experience, you can have all of fitness you want, all the training knowledge you can possibly cram in your head, all the latest gear on your bike...but if you don't have your mind right about the Four Keys, as roughly 80% of the athletes on the course do not, you are in serious risk of not realizing your potential on raceday.

Want to learn more? Please visit our latest project, TriathlonExecution.com, to download our FREE Four Keys to Ironman Triathlon eBook. In the ebook you'll find an expanded discussion of the Four Keys, as well as over 4hrs of podcasts of Endurance Nation coaches Rich Strauss and Patrick McCrann discussing Patrick's Kona qualifying effort at Ironman Coeur d'Alene 2008: the Four Keys, racing with power, pace, discussion of Ironman nutrition, bike setup and much more!