From the depths of a traumatic brain injury to the heights of four Ironman races, Robson Lindberg’s journey salutes the indomitable human spirit.
The phrase "You are an Ironman!" evokes strong emotional reactions from those who have conquered the demanding races organized by the World Triathlon Corporation. For Robson Lindberg, it serves as a poignant reminder of the significant physical and mental hurdles he has surmounted since a severe traumatic brain injury (TBI).
Renowned within the Ironman community for his commentary and race-line interviews, Robson has transitioned to being an active participant. In April 2024, the Finnish triathlete completed Ironman Texas, marking his fourth race since the fateful tackle during an ice hockey match that rendered him unconscious in 2016.
At The Woodlands, he swam, cycled, and ran 226.3 km (140.6 miles) in 10:24:28. Following this remarkable achievement, Aonach.xyz had the opportunity to sit down with him to discuss his preparation, race experience, and plans.
Racing Against the Odds
In 2021, precisely 2,074 days after his accident, Robson was standing at the start of Ironman Portugal-Cascais. As he crossed the finish line of his inaugural Ironman, he paused to salute—a tradition he upheld at subsequent races: Ironman Hamburg in 2022, Ironman Cozumel in 2023, and Ironman Texas, all of which were on his bucket list.
“An Ironman a year, right? Isn’t that the minimum?” he laughs. “Cozumel canceled the swim due to rough seas, but the only thing you can do is show up, right? I had intended to participate in Texas in 2023, but illness and a broken collarbone intervened. Instead, I went to Cozumel—it was a trip from hell, even though the place is absolutely beautiful.”
Eight years after his accident, he continues to grapple with daily challenges. “On a good day, I’m lucky to have only three headaches, chronic leg pain, and feel a bit tired. I'm actually present. But bad days… I can't get out of bed, or I just sit in the shower with the lights off. My aches and pains are so severe that I can't get anything done.”
Nevertheless, he remains steadfast in his aspiration to clinch the Ironman World Championships. At 38, he concedes that the opportunity to turn professional has passed, but he is determined to excel in his age group. “My goal is to see how fast I can go at the Ironman distance. After that, I want to start running ultras.”
Training Through the Pain
Despite TBI's persistent presence, Robson has discovered that maintaining peak physical condition mitigates the severity of his symptoms and enhances his functional capacity. Guided by his Croatian coach, Alex Coh, he adheres to the Norwegian method, which emphasizes a combination of high-volume moderate-intensity training (zone three) and high-intensity intervals.
Zone three, or "tempo" training, is done at 70-80% of maximum heart rate and is ideal for building endurance and aerobic capacity. It's less time-consuming than polarized training and can yield better results.
Throughout years of training and competition, Robson's comprehension and execution of the Ironman distance, particularly concerning nutrition, have markedly improved under his coach's guidance.
"Exiting the water in Texas, I adhered to specific parameters: maintaining a maximum wattage of 210, a maximum heart rate of 135, and sustaining a cadence between 85 to 90. Additionally, I aimed to consume approximately 100-110 grams of carbs per hour and around a thousand milligrams of sodium. For a five-hour bike ride, this translated to roughly 3-4,000 milligrams of sodium."
Understanding these factors has become crucial, especially considering the cause-and-effect during the race. For example, bike mistakes can have a domino effect, impacting the entire race. Unlike in shorter races, where mistakes can be compensated for, in an Ironman, errors can come back to haunt you, especially during the marathon.
“My goal is to execute each leg of the race consistently well to avoid being forced into walking during the marathon. While there may be exceptions like in Cozumel, where circumstances led to dehydration, overall, I aim for a well-executed race plan.”
Reflecting on Texas and Looking Ahead
Texas didn't go according to plan—but then again, an Ironman rarely does.
“I got greedy and put on my wetsuit without considering the ambient temperature. After about 50 meters of swimming, I overheated and realized my mistake. I had to take it easy during the first half hour on the bike. It was also very windy, which slowed me down further. But I lost the most time on the run. I was targeting a 4:45 minute per kilometer pace but ended up managing only 5:11.”
Reflecting on the experience, he now laughs at his initial disappointment with his Ironman time of 10 hours and 24 minutes: "Given the circumstances—competing in Texas in April after training indoors during the Finnish winter months—I now appreciate the magnitude of my achievement. Enduring a 37-kilometer treadmill run was quite an ordeal. Despite the hurdles, I acclimated to the heat and remained injury-free."
With sights set on Texas and Hamburg next year, Robson exudes confidence in enhancing his performance. "However, I've learned that the goal is simply being at the start line and having a good day—reaching the finish line in an Ironman constitutes a 'good day,' with everything else serving as icing on the cake."
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You don't need a $15,000 bike or carbon-plated shoes. Book a fueling strategy session with performance nutrition specialist for advice on how to start small and let your appetite grow. Before you know it, you’ll be hearing those four powerful words: ‘You are an Ironman!’
Interviewed and written by Asa Butcher