In this episode

A conversation with a colleague was enough to get Niovi Papanikolaou looking into IRONMAN. Soon afterwards, she entered the Barcelona race and began training with a coach, while still learning the basics of triathlon.

In episode 49, she describes the journey from that first decision to her second Ironman-distance race, in Copenhagen, and qualification for Kona. She talks about the challenges, the changes to her daily life and the consistency she needed once the initial excitement became routine.

Quick navigation

  • 00:00:00 — Introduction and meeting Niovi
  • 00:02:25 — First steps in triathlon
  • 00:08:36 — Fear of cycling, cut-off times and equipment
  • 00:18:42 — Barcelona and Copenhagen: two different experiences
  • 00:25:03 — Training that changed everyday life
  • 00:32:31 — The red carpet and qualifying for Kona
  • 00:37:58 — The training week, difficult conditions and safety
  • 00:48:29 — A packed race calendar and clearer goals
  • 00:53:27 — Fuelling and stomach difficulties
  • 00:59:48 — Patience, repetition and mindset
  • 01:06:35 — Closing

Detailed show notes

Preparing for her first race and facing the fear of cycling

Niovi recalls roughly nine months between starting her preparation and her first IRONMAN. Her biggest worry was the 180 km bike leg: her lack of experience, a possible mechanical problem and the risk of missing a cut-off. The conversation makes clear that the same timeline cannot be recommended to everyone. For the relationship between split times and cut-offs, the article on setting a realistic triathlon finish time offers useful context.

From an aluminium road bike to greater confidence

She raced in Barcelona on an aluminium road bike, adding aero bars in the final month. The triathlon bike came later, once she had decided she wanted to continue. She describes how regular outdoor rides, familiarity with the route and riding with other athletes helped her feel more comfortable. The discussion of wind and rain also brings out the need to adapt with safety as the priority.

When triathlon becomes part of everyday life

Five sessions a week became six, followed by days with two sessions. Free time became more limited, but Niovi does not describe this change as a temporary sacrifice until the finish line. Triathlon became a lasting part of her life. Planning the week and training with others found their place in a routine she continues to enjoy.

Copenhagen, the finish line and qualification for Kona

Barcelona holds the emotional place of her first race, while Copenhagen stands out for its bike course and the crowd support on the run. She talks about the emotion of the red carpet and qualifying for Kona, a dream that had not been a specific target for that race. The opportunity arrived in an already busy race calendar.

More races, clearer priorities

With a marathon two weeks after the IRONMAN and Nice and Kona among her upcoming goals at the time of recording, the discussion turns to working with her coach. She recognises the need for better planning and for saying no more often. For the next period, she wants clearer performance goals and a focus on improving her cycling.

Fuelling: a learning process

Fuelling, particularly on the run, remains a learning process for Niovi. She describes stomach difficulties, support from a nutritionist and her efforts to practise fuelling during training. The article on race fuelling and gut training develops this connection between planning and testing before race day.

Patience and the value of repetition

In the closing discussion, she returns to patience. Learning to accept repetition, including boredom, was one of the most important lessons she carried into the rest of her life. For her, consistency in simple, repeated training sessions took on a value beyond the emotion of crossing the finish line.

Key takeaways

  • A first major goal also changes how everyday life is organised; for Niovi, training became a consistent habit.
  • Niovi invested in a triathlon bike once she knew she wanted to continue, having already finished an IRONMAN on a road bike.
  • A busy race calendar led her to seek clearer priorities together with her coach.
  • Support from a nutritionist and practice during training formed part of her efforts to manage fuelling.
  • For her, accepting repetition and developing patience were lessons as important as the finishes themselves.