The Iron Woman

Just two years after Chrissie Wellington began training for triathlons, she qualified for the World Triathlon Championships.

“I got a coach, trained really hard for 10 weeks and somehow managed to win the (2006) world amateur title,” she says. “I seriously couldn’t believe what I had achieved!”

And in 2007, she quit her job and became a professional triathlete. That same year, her coach suggested she do an Ironman.

“I didn’t actually know anything about Ironman, other than that I thought you had to be crazy to do it!” she says. “It was only when my coach suggested that I do Ironman Korea in August 2007, and I won it and managed to qualify for the World Championships six weeks later in Hawaii. Much to my surprise I won that race and was crowned World Ironman Champion in my very first year as a pro!”

She’s since won three more World Ironman Championships: 2007, 2008, 2009 and 2011.

While it may seem that Wellington just fell into the sport and success just happened, a tremendous amount work, pain and effort went into her rise to glory. Wellington shares her story in her first book, A Life Without Limits, a very personal tale of training, triumph and challenges. She’s super busy doing publicity for the book, so we couldn’t sit down with the athlete who does train in Boulder and whose coach in Boulder-based Dave Scott (davescottinc.com). But Wellington was more than kind to answer several questions over email. Here, she talks about her motivations, personal philosophies and even her workouts:

What made you want to write a book? Especially a book that seems so personal?

I have invested so much time and energy into writing the book over the past few years. My motives for wanting to publicly recount my life story in print are varied. Selfishly, I craved the intellectual and emotional challenge, and fulfilment, that comes from self-reflection. I also want to use it as a means to thank all those who have played a part in my life, both before and during my career in professional sport.

I wanted to share some practical tips for the triathletes out there, but more important are the “life” lessons and philosophies that transcend sport, and are applicable to anyone—whether or not they are a pro athlete or a coach potato. These come from all areas of my life: my childhood, academia, whilst travelling, during my career as a civil servant, in Nepal and also through sport. Through my words I want to encourage people, young and old, to take up sport, to travel, to pursue their dreams. I want to inspire people to take a chance, to attempt defy what they deem impossible and to be willing to look fear and adversity in the face and truly live their life without any preconceived limits. The book is one such the vehicle for doing this.

But effectively conveying these messages meant ‘humanizing’ myself. I am sometimes held up as this robotic, infallible “freak of nature,” but of course I am no such thing. In order for the reader to be able to relate and identify with me I had to expose the good, the bad and the ugly. I wanted to reveal my strengths, my weaknesses, my fears, my concerns, my likes and dislikes, my passions, my true nature. There are things in the book that people may not have known, for example my battles with eating and body image—but it is only by sharing some of these stories, that I can break down the façade, and really impact—and hopefully inspire—the reader.

In writing a book that transcended triathlon I wanted to try and take the sport out of the minority, and into the psyche of the majority. I wanted to showcase our sport to those that may have never heard of Ironman, and show that it truly is accessible to the masses. A lofty ambition perhaps, but the more exposure I can get of book, and of triathlon, in the mainstream media the closer I get to making this pipe dream that a reality. And that’s why I want to invest as much time in promoting the book as I did in creating it.

Are there things you learned about yourself while writing A Life Without Limits?

Absolutely, the process of self analysis, self reflection and personal growth has been an important part of this whole journey, as it is for most authors. (To learn that I have the memory of a goldfish was slightly worrying though – recalling events from years past posed a huge challenge!)

What do you hope readers take away from the book?

In short, that they to can live their lives without any preconceived limits of what’s possible.

Off the subject a bit, how do you stay healthy and injury free when you are competing in such a grueling sport?

Of course a tailored and individualised training program is extremely important, and hence an athlete’s relationship with their coach (in my case the wonderful Dave Scott) is so important. But I believe that professional triathlon is a 24/7 job. When in full time training/racing I devote my life to it. It is not just about when you are in the pool, on the bike or running. You need to have all your ducks in a row, taking into account targeted strength and conditioning, rest and recovery, nutrition, hydration, massage, physical therapy, sleep and so forth to enable you to maximise your potential and stay healthy and injury free. Learning how to keep the bike upright is also useful, and a skill that I haven’t quite mastered!

And, of course, getting the body in shape is only half the battle—all the physical strength in the world won’t help you if your mind is not prepared. This is such an important part of training; the part that people don’t put in their log books; the part that all the monitors and gadgets in the world can’t help you out with. I believe I was born with a high level of drive and stubbornness — but these traits and characteristics can also be honed and developed. Mental preparation is one of the main keys to success, and I invest a lot of time in strengthening my brain, as well as my body.

How do you stay motivated to train?

Fortunately, I am quite a self-motivated person, but there are always occasions when I can’t summon up the energy to get out of the door in the pouring rain or face another indoor bike session. This is when it is so important to have some strategies to help overcome this lethargy or lack of mojo…

1) It’s important to have a clear, realistic yet ambitious goal. It should be written on a piece of paper and posted somewhere visible. It is also crucial to know why you want to achieve that goal. For instance, the goal might be to complete your first 5km, and the benefits are to improve your health, meet new people, to prove to yourself that you can meet the challenge, to honor a loved one’s memory, or raise money for charity. YOU must be passionate, excited and energized about the goal and the reasons behind it—rather than simply doing something because you feel you ought to.

2) Create a strategy/practical plan to give direction, structure and help prevent procrastination. The plan should be realistic and tailored to you and your life.

3) Create an environment that supports this plan, for example find a gym, run track, pool that is convenient and financially affordable in the long term; keep your running clothes at the office so you can do a quick session in your lunch hour; keep your swimming paraphernalia at work so you can delve into the pool without going home first.

4) Set smaller tasks or stepping-stone goals, to make the large/longer-term goal seem less overwhelming, and ensure that you can enjoy the journey with successes along the way. If you find it difficult to carry on during a training session break it down and set small goals, like getting to the next lamppost – promise yourself that at that point you can either A) stop or B) keep going. By giving your brain the reward of having completed these smaller goals creates positive momentum. I bet you always answer B – keep going!

5) Use music, listen to a podcast or lecture, or read your favorite book/poem, or watch uplifting movies or YouTube clips of others overcoming huge hurdles to achieve their dreams.

6) Keep a log of your workouts. Make sure you highlight any accomplishments and successes, note how they make you feel and then celebrate getting up and over these little milestones. When you find your mojo flagging, look at that book, and recall difficult times of old, when you have struggled but overcome lethargy, tiredness or discomfort—and know that if you have jump over those hurdles in the past you CAN do so again.

7) Sometimes we need others to help motivate, guide and encourage us. This could be a coach; a training partner; your spouse and children; a local sports club/group or even online forums. Extrinsic motivation can also come from making your intentions public. The next time you’re wavering about a workout, go to Facebook, Twitter, your blog or call your best friend and tell them, “I’m just about to do this session…” or “I am going to sign up for this race”. This social expression will give you the urge, and accountability, to deliver on each step, and update people on progress towards your goal.

8) Train your brain: Recognize negative self-talk and consciously replace those thoughts with positive affirmations. “This is too hard or I am too tired” is replaced by “I am as strong as an ox. I can run a 5km!” Second, have a mantra to repeat ad infinitum. Mine is “Never Ever Give Up.” Third, spend time on visualization. Imagine yourself as being strong, confident, and successful. Imagine how it will feel to cross the line, hear the roar of the crowds, or fall into the arms of your loved one.

What sporting achievement to date are you most proud of?

Really it has been the fact that I have defied what I thought was possible for me to achieve. Every step of this amazing journey I have managed to go beyond any limits I have placed on myself. That’s the most satisfying thing of all.

But in terms of one race it has to be overcoming more than I ever thought possible to win my fourth World Ironman Championship in Kona last October. This was definitely the most gratifying, satisfying and proudest moment of my career. I had a bad bike crash two weeks before, and sustained some serious injuries, both superficial war wounds and also internal damage, which affected me physiologically as well as physically. I dug to the very depths of my soul and truly pushed beyond any limit I thought existed. It was the hard-fought race I have always dreamed of, and I feel that maybe at this race I proved to myself, and others, that I really was truly worthy of being called a champion. Of course, I couldn’t have raced like I did without my great support team and the other competitors, pushing me every step of the way, so my victory is also, in part, theirs.

What advice do you give to athletes who want to take part in endurance sports?

We all have our own personal barriers, be they mental or physical. We are all nervous about trying new things and giving ourselves bigger mountains to climb. We all worry about the “what if’s.” But you can do anything you want to— the only limits are those that exist in your mind. Four years ago I was asked whether I would ever do an Ironman. My response? ‘No way, you must be completely mad to do something like that!’ Imagine if I had never gone back on my word, if I hadn’t changed “I can’t” to “I can,” if hadn’t dared to push myself harder, and most importantly what if I hadn’t had people to support, encourage, mentor and most of all make me believe in ME?

Anyway, as for practical advice – a couple of things I have learnt along the way are to start slowly, and be patient. Rome wasn’t built in a day, and you need to learn to take your time, as well as to overcome lows and occasional failure, if you want to achieve your goals.

I would find people to train with, whether it be a club, coach or a training partner. Someone to offer help, advice, support and to motivate you—and hold you accountable—too! Clubs in particular offer a cocoon of advice, support and encouragement and are open to athletes of all abilities, from the novice to the elite. Women could also join GOTRIbal (www.gotribalnow.com)—an organisation that I helped to develop that links women together around the world who love sport.

As I said above, I would encourage people, regardless of ability to have a realistic, but ambitious, goal— and work out the steps that they need to take to get to that goal. And make that goal, tangible. Write it on your wall, tell your friends and family—try never to forget the reason you started running, or sport, in the first place. I would encourage women to research the equipment they need, to be comfortable and prevent injury. You don’t need to spend too much, just make sure you have the basics.

It is also important to really listen to your body. The more you rely on gadgets such as heart rate monitors the more difficult it is to develop a deep intuition about your body and its reactions. Don’t fall into the trap of thinking that more is necessarily better (eg more miles and hours does not necessarily mean faster and stronger).

My former running coach, the late Frank Horwill, always said, “There is no such word as can’t, only I will try.” I always try to live by that motto, and give everything I possibly can. You might not succeed at first but never give up—you can achieve your dreams. Just be patient and have faith in yourself and most importantly enjoy it!