How To Prepare For An Ironman Triathlon

Your first Iron-Distance triathlon is a daunting challenge no matter how you approach it, but just what does it take to complete an Ironman?
00:00 - Intro
01:24 - Planning
02:31 - Training
04:21 - The Swim
06:03 - The Bike
07:20 - The Run
08:56 - Your New Normal
09:58 - The Equipment
11:11 - Nutrition
12:15 - Race Day
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[@gtn]

When are you planning to tackle your first Ironman?

[@Codenizer]

The challenge is preparing for the second one 😅

[@williambrazil3760]

Mark's effort in Kona a couple of years ago was amazing, to drink all those beers and coffee while Heather was out running, truly inspiring

[@kvanrooden5771]

I hope to be able to do a quarter of a triathlon this year. That depends on my work schedule. I currently live and work in South America. I train next to my work, mainly outside but also inside. I do a lot of cycling indoors on Tacx neo 2T, because the roads are very bad here and the traffic is dangerous. What I hope to be able to do this year is a quarter triathlon purely for learning and entertainment. I mainly want to gain essential learning benefits from this. Things like, preparation, nutrition during the race, transitions, preparing a checklist, material and the feeling in general, etc. That is my first step in combination with reading, listening, watching other triathletes. This is going to be a big learning process. Exciting.

[@jobanski]

It’ll be a couple years before I’ll start planning.

[@pierce9128]

A 70.3 next year. Does that count

[@mikedickerson3944]

You forgot the 4th discipline of Ironman training: the laundry, the never ending laundry.

[@inz_uzi]

🤣 It's so annoying.

[@atlosass]

10 years ago I couldn't swim a single lap in a pool & since then I've completed 5 iron distance events & numerous shorter ones. I started the journey as a distraction from a running injury that kept me out of run events, but triathlon sucked me in. I'm 52 now & still improving!! I'm grateful for all your videos and inspiration GTN!

[@evertvandenbroeck7115]

This comment inspires me, it would be nice to hear more about your story on how you started swimming, the struggles you had, the quick wins and the downfalls you encountered.

[@Aritul]

This is so encouraging as I can't swim a lap myself.

[@atlosass]

@@Aritul the sheer joy of when it suddenly "clicks" and you can actually swim (without fear of drowning or complete exhaustion) was amazing. Keep at it!

[@oscarcervantes1092]

awesome!

[@hurricane7800]

That’s really inspiring for me! I’m going to be 21 soon and while I’ve been casually doing all the sports for fun since I was a kid, I started having problems with running injuries. To be honest it’s made me scared of making fast improvements, should I go too hard too fast (which I have before). Congrats to you on your progress, and thanks for sharing!

[@Diego-oj5cy]

This video got it all right! Training for the IRONMAN has changed my life in countless ways. My ex called me fat and lazy one day 4 years ago, so I decided to start running to lose weight. 7 weeks later I was running my first marathon (bad idea) and found out about the IRONMAN while looking for motivational videos on KZbin. Since my IRONMAN journey started, I have lost 30 kg, quit alcohol, quit fast food, become vegan and drastically improved my health. I now feel 10 years younger, sleep like a baby and never feel a lack of energy. A lot of training and 2 full distances later, I am starting to believe that I can qualify for Kona one day. If you are still hesitating about registering for an IRONMAN, my advice to you is to go for it, even if you have doubts. Trust me, you will find all the answers along the way, you will learn so much about the sport and specially about yourself. I know it sounds corny, but the IRONMAN really changed my life forever.

[@rakeshsridhar837]

Great to hear your story! I also quit alcohol and became vegan for my IM140.6 training, and it has created a significantly better and fulfilling lifestyle for me.

[@chirantansathish1399]

So glad to hear :) I'm only 18 living in India and recently gone vegetarian and with a desire to go vegan once I move abroad! This was super inspiring and I wish you health and love Diego.

[@aaronbr2001]

@@chirantansathish1399 you can do it!👍🏼👍🏼👍🏼

[@KcazNoj]

Great story! You know, I’m a strange way you kinda have to thank your ex. Without her horrible slanders you may never have found the motivation to go on your path! Perhaps you would have through another way, but she definitely sped up the process.

[@danylozanoo463]

haha running a marathon next weekend with only 2 months of serious training . a bit scared but also excited !

[@iggalan]

Mark fooling around in the background was a fun touch 🤣 . Right now I am looking at a Half Ironman for next year, and that's still a huge challenge.

[@pagesculptor]

My family have basically split the year in half. Feb to Aug is my training racing season. Sept to Jan is maintenance training with priority on family, chores, and travel. The dog is the real winner in both scenarios.

[@SBoots29]

A full Ironman is a dream for me. I am 63 and just doing a Olympic distance Triathlon is a happy achievement. Maybe a half Ironman. I still enjoy training and race day. Great video, It keeps me motivated to maybe one day I'll enter.

[@ThumpinRN]

I did my first sprint triathlon on my 61st birthday and my first Full Ironman 18 months later. This year I will be doing my 10th Half Ironman and My 4th Full. (in KONA !) Set reasonable training goals and ALWAYS exceed them. Even if it is just by a small amount but start a mental habit of going farther and longer every time. Much of Ironman is mental. You have to know that you can and will finish. Personally I focus on the swim and the bike. It's easier on my body. I get off the bike with 8 to 9 hours left. Lets me run when I can and walk when I need rest.

[@oliversteiner9019]

Go for it…70.3 isn’t a walk in the park either and more than most people ever achieved. So if you can do Olympic you can do that too. Good luck, don’t overthink it :-)

[@corey9369]

I really really want to compete an Ironman after I watched a documentary of people competing in Kona. I am just 22 and kinda a recreational runner, this video really come out at a right time. I can see the joy and pride on James face at the end of the video. He must be very happy with his whole traithlon journey. Thanks for the video!

[@oliversteiner9019]

Sign up sir & don’t overthink it because then you won’t ;) Im honest…I signed up around 19/20 and much didn’t happen due to covid then and I did my first 70.3 this March and am up to the Im in Frankfurt in June..training regularly (more or less in the past) since signing up..and I honestly hate every session BUT I would be miserable not going for that goal..so, go for it

[@deanb61]

My first one was gonna be last year, but unfortunately I was ill a week before, so now it's gonna be this year, age 61 :) For work I sit on my arse all day, so training is probably important :)

[@thomask2092]

I just wanna give huge props to James, he stepped his presenting game up massively!

[@KevinHernandez-qz8sb]

Took me a year to do one. Start off from the beginning and work your way up: Sprint->Olympic -> Half -> Ironman. Loved it and became an Ironman but it takes too much damn time to do and retired soon after.

[@notmyrealname6272]

Best video you’ve done James. So natural and enthusiastic (and informative and inspirational too!)

[@Cookefan59]

Great video. You guys are just getting better and better. I have been doing triathlon since 2013 but had a few health problems a few years later. I officially returned to this lifestyle about 2 years ago after a 2.5 year break. People ask me what I plan to do when I retire in two years. This. Right here.

[@corecreekproductions6533]

One year into my triathlon journey, and with a sprint and Olympic distance under my belt, this really helps put things in perspective. This effectively breaks down what the next step is for an Ironman and thankfully helped me realize it’s doable. Thanks!

[@toncsiacs3032]

Thanks for the great, grand, summary! Iron distance has been on my mind for a long, long, time. I recently made the commitment (in time and $$$) to learn (and practice) swimming technique. Looking forward a year or two for that Iron distance race… we’ll see. You’re absolutely right about it being a lifestyle; very difficult with work and family obligations.

[@oscarcervantes1092]

Im just getting started with a sprint triathlon and my life is changing. I love it!

[@user-qq4fj5te9g]

Lake Placid in July this year! My first one. I did 5 70.3 in the last 3 years leading up to this and now I thought I'd dare to sign up and train for a full. It does take a lot of time out of your daily life and I am only at the base building part ;). And yes, so much laundry and time for eating and soft tissue work and PT and trying to not get injured. That part, takes much more time than I expected....Loved this video! so spot on. Good luck to everyone daring to do this and congrats to all who have already accomplished it! Hope I will be part of that group at some point in my life, too!

[@nicholasaevv]

I have gone from no triathlon to Ironman in about 8 months. It’s a lot of hard work but it is doable

[@nateg5525]

Same here … I guess I’ll find out for sure about the Ironman on April 23

[@MathieuMAILHOS]

same here, approx 8 months. But I wouldn't recommend it, the risk of injury and burn out is too high.

[@VilyRose]

That’s absolutely amazing! I’ve been weightlifting for over 2 years but I just decided I wanted to do an Ironman in august 2023, do you have any tips?

[@nicholasaevv]

@@VilyRose the biggest thing is to find a plan or a coach and just trust the process

[@mikethomas4423]

Decided yday that I want to do one ..any training/dietary advice would be massively appreciated

[@rejunofaye]

I love this!! I'm doing my first Ironman in AZ, Nov 2024. I'm a novice and my training has started. I'm so excited!!

[@jameswestgate4896]

Haven’t watched a gtn vid in a bit and, wow, James has come a long way as a presenter 👏

[@Ianshrew]

Great video - just booked my first Ironman- UK Bolton for 2023! Time to get structured and start the build. Keep the videos coming 👍🙃

[@becmango]

One of the most useful videos I've seen recently! Great topic!

[@jobanski]

There is one barrier not mentioned here, and I think it needs a serious spot light session. That is everyone in an iron man race eventually wees on themselves! Whether it’s on the bike, or on foot, you’ve got to let loose the bodily fluids!

[@rc198028]

These are great videos. Simple, clear and zero fluff. Thanks.

[@ejquezad]

I did my first Ironman a year after I did my first Triathlon. I started with a half ironman and after I finished it I said, now the full. I was running marathons including a couple of Ultras before then so I had some endurance already. This year I'm going for my 4th ironman.

[@charlieintampa6769]

I did my first iron distance race 10 years ago in my 40s. At the time I was already getting slower as a runner, broke my kneecap, and my ortho said that that knee will fall apart on me sooner or later. So, before that would happen I signed up for an IM (without ever even seeing a triathlon before). As opposed to Anthony before my comment, I am only slowing down since that first one, which ended up 1:06/ 5:43/ 4:50. Makes me wish I tried this when I was a good runner. Best of luck to all of you out there who are starting on this project!

[@emmag00]

Great info and loved Mark's cameos in the background! : D

[@suttonfarms2343]

I just love this channel! Keep up the good work. 😄

[@erwindegraeve8733]

Nice video, i was firstimer in Hamburg yesterday 10:58

[@baaart333k]

Great vid ! Thanks gtn team !

[@Bethy177]

My first IM this year and despite 6yrs of Tri and multiple marathons, +200km rides and 5km swims in daunted by it. This vid will help people understand the commitment required.

[@gtn]

It's daunting of course, but we're sure you'll smash it! Good luck!

[@felixortiz6735]

excelente tu video...muchas graciasss💯💯💯y lo mejor es ver a mi isla amada en todo tu video lanzarote (costa teguise).... gracias nuevamente

[@scottgregerson3522]

Excited for the season!!! Bring on the IM vids!

[@mikelalberdi3380]

Such a good channel GTN. You are really helpful guys. Thanks a lot.

[@gtn]

Thank you Mikel, we're glad we can help!

[@tulsa6969]

I finished Ironman Tulsa this past may. Get a coach!! I couldn’t have done it without my coach.

[@nealhooker]

Great overview and motivation

[@nathanmclain9027]

Finally. A realistic commentary in the beginning of a GTN video on just how impactful training for a full distance Triathlon is. I’ve been doing triathlon for 3 years and am training for the IRONMAN FL this year. I’m not a seasoned athlete and I’m struggling to handle the increase in training and changes from the 70.3 distance.

[@Aritul]

Good luck!

[@tinybarabo]

How did it go?

[@rmjames83]

The little Easter eggs of Mark being a bit of a clown in the background made my day!! Awesome vid guys!!!

[@elsaborio]

Loved this video!!

[@FS-td1tb]

Completed my first Ironman this year. Awesome journey. I started out just running, fell in love with it while in military. I then got injured ,my ankles, and took up cycling to replace running and rehab my running legs. While riding I hurt my shoulder. I then decided to strengthen and rehab my shoulders by taking up swimming. I took my baby steps and was able to swim just 1 lap, to 2.4 miles. Then i realized already tried all 3 sports, also saw an Ironman video that inspired me, so I decided to challenge self and might as well put all 3 together. Triathlon and Ironman is now my hobby and love the lifestyle and training daily.

[@gtn]

What an incredible journey! Your motivation must be amazing to continue your fitness despite injury after injury. Have you got something in mind for your next triathlon event? 👀

[@FS-td1tb]

Thank you. I signed up for Ironman California Sacramento 2023. Goal is to maintain fitness, stay healthy and injury free, so I can enjoy training.

[@gtn]

Fingers crossed you're done with getting injured! Let us know how the Ironman goes, good luck with all your training in the lead up! 🙌

[@FS-td1tb]

@@gtn Thanks. Thank you also for your channel. Without knowing, you guys have been my coach and resource.

[@jakubkolomicenko5838]

In a nutshell what you need: time, money and support from the family. Once you have this, the training is the easy part..

[@Witold07]

Last year I did the 4th Half of Ironman. This year (from January to September) I have divided the plan for the entire Ironman into three parts. I have allocated 2/3 months for each discipline (in the meantime combining them all). At the moment, I can swim 3.8 km without any problems (without neoprene wetsuit). Until the end of June, I want to ride 180 km without any problems (in the meantime I do tab training; swimming-cycling and cycling-running). Since July, I have been adding marathon trainings. This is how I planned my preparation for Ironman. P.S. I was translating "google translator" so some phrases may not come out correctly.

[@boogieuhuh]

Prepare money first before you prepare for an Ironman. Because like me, I trained first only to find out I could not afford all the expenses, only the registration which was a month’s worth of my salary.

[@YSRZLELLYS]

save up..

[@TrkJustin]

Never done serious swimming or running, but want to do a half ironman this summer. Great challenge

[@marcuswills6569]

Interested in peoples perception of an Ironman (or full distance Triathlon) and the training plan in terms of what it takes, yes its long but ultimately done in lower zones. I personally find sprint and standard distance training/racing hurts a lot more as your HR will be up at threshold and above for a long period of time.

[@MrEsPlace]

The diet has been SO HARD! I miss junk food so much. You're right about how a big workout takes two days practically. A 10 mile run will certainly zap your energy for the rest of the day too.

[@NonAstrologer1]

Ironman California 2022 for me. Hopefully the weather will be nice this year!

[@savagepro9060]

This should be followed by : How To Repair After an Ironman!

[@effectusfitjameswaggitt]

Awesome video, thank you for putting this out, I’ve signed up for my first iron man. It is in September 2023 in Italy. I’ve already started my training but this video has really helped.

[@gtn]

Best of luck! We're sure you will smash it 🙌 Try not to put too much pressure on yourself and enjoy the experience 💪

[@effectusfitjameswaggitt]

@@gtn thank you will do! Really looking forward to it!

[@siming6]

I’ve been preparing (loosely) for six month now with average 10 hr a week. 6 months from my IM Maryland race now. Time to kick it up to 15-17 hrs a week. Thank you for this video!! Time to go baby!!

[@valrandazzo103]

How was the race? I was visiting in Cambridge by chance this weekend and I’m now feeling inspired!

[@brianradwanski6544]

I’ll add a comment for the pile. This video couldn’t be more spot on. Ironman was my covid project to keep from going mental. At the start I couldn’t swim. I couldn’t bike more than an hour. I had completed several marathons however. I hired a coach. I completely changed my diet. This night owl became a morning person. last year I competed my first 70.3. Last month I completed my first 140.6. It is definitely a lifestyle. But it was also a worthwhile challenge. One learns so much about themselves. My advice is sign up for a sprint first. Make sure you like this because it will consume a LOT of your time. The good news is all the cross training really does help avoid injury. If you’re reading this and contemplating…best wishes on your quest to hear those four words. You can do it. Anything is possible.

[@gtn]

Thanks for the kind comments - well done 🙌

[@Ergustavinho]

@james Your best video! Amazing how you improved

[@ianjones7486]

A great summary. Ironman is different, especially when jumping from Olympic distance where the focus is all on speed. Some very good advice here.

[@gtn]

Thank you!

[@gordongraham]

Loved this :)

[@Captinarrow_freepalstine]

Excellent James.. brilliant ...

[@gtn]

Thanks Thomas!

[@MrWessel007]

This is a great video.

[@hurricane7800]

“Buying free speed which is generally made of carbon” **shot of tri bikes** GTN, that has to be one of your best moments so far 🤣

[@Payote88]

Just finished my first sprint triathlon yesterday I came in last in my age group but not overall. I think I’ll set a goal to do a half Ironman in one years time and a full Ironman two years from that water a few Olympic triathlons sprinkled in 3-4 times a year. At the very least I’ll see improvements! Oh and no I didn’t train for yesterday’s event at all! I was on a 70’s model 10 sited Peugeot and bought running shoes the day before the event! I learned a lot, the hard way. Don’t do what I did obviously.

[@ericleitner4930]

I'm on the path to this crazy challenge for the first time June25th is the date! Thanks GTN for the content and advice!

[@jeromeibanez2891]

How did it a go?

[@ericleitner4930]

@@jeromeibanez2891 thanks for asking went amazing. Half Distance total5:09 S:32 B:2:46 R:1:43 Full Distance total11:29hs S1:14 B:5:58 R4:11

[@jeromeibanez2891]

@@ericleitner4930 Awesome stats! I just did a 70.3 in Maastricht, took me 7 hrs to finish

[@ericleitner4930]

@@jeromeibanez2891 congrats first time is about finishing, then with experience you can cut the time ;)

[@AMIsmail22]

Good luck mate

[@beakeman9531]

I did a half Ironman 2019. Prepping for a full ironman now in August. Hope i dont die.

[@markwilson4535]

Big fan of the second hand market - be careful obviously but there are some great opportunities on ebay, FB etc.

[@AnaFerreira-nn3qm]

😂 Mark on the background is priceless

[@jamesmckenna5993]

Started triathlon last year doin another Olympic distance in September. Running a half marathon in October . Work crazy shifts 12 hours days and nights .. the plan next year is to do the 70.3 and work on my swimmin and eventually man up and go for the big one 🤣

[@steala72]

If you train 15 h/week your aiming for a time under 1 h. I train 5-6 hour a week and did my first Ironman under 12 h.

[@adamfergie87]

I'm booked in for my first ironman in July 2023. I've run marathons and up to 100km. Based on this I thought ironman would be comfortably doable. I honestly believed the cycling would be easy. I'm 4 months into training and still feeling like the cycle is going to finish me off. Its taken me by surprise just how hard the swimming and cycling is.

[@desireedrescher9074]

Just saw this. Tell me how it went 😍

[@adamfergie87]

@@desireedrescher9074 it's now 6 days away and I feeling far more confident despite tendonitis from all the cycling.

[@desireedrescher9074]

@@adamfergie87 Good luck! Sending you all my love, you got this!!!

[@hubertbreidenbach]

Great video

[@BruceWayne-us3kw]

The Ironman is called the ultimate test of endurance for a reason.

[@karysoram8166]

Good video and content, but definitely some conflicting information. It seems most of the tips here are for competitive athletes (e.g. 15 hours training per week), tri bike is needed etc etc. Might be worth adding in tips for other levels of athletes in future videos.

[@franciscotorres4321]

Great video! Thanks! I'm getting ready for an IM in april. My biggest worry is the nutrition during the race. Do you have a video about that?

[@marcuswills6569]

Plenty of GTN videos on nutrition, but the answer is always .... "it depends"

[@eddiesosnowski4302]

great video

[@Nat-DAVID]

One word to describe what an ironman is= DETERMINATION

[@runfrankfurt]

I am a Marathon runner (no Triathlon experience yet) who just signed up for his first Ironman in July 2023. 😬 This video came in handy, thanks. It is a bit scary, but I am super motivated to take on this challenge. 😝

[@georgemarko8403]

More power to you brother! Awesome 👍. I am a bodybuilder and a street workout guy. 6'6" and 250lbs or 198cm and 112kg. 36yrs and I'm gonna do my first marathon next year in april. I'm not a runner so you can maybe give me some advice? Thanx.

[@jessegeleyns388]

@@georgemarko8403 hey I know you didn't ask me, but I have done a multitude of marathons and honestly, just start with a comfortable distance first, get efficient at that, keep pushing your distance bit by bit. Once your body can handle half marathons, I believe the remainder of training is still important however definitely more of a mental game. Train 3-4× a week and you'll be good 👊🏼 always try give your body the time to digest food prior, nothing worse otherwise 😂 most importantly, enjoy it 🤙🏼

[@georgemarko8403]

@@jessegeleyns388 Thank you very much!!

[@dtg5909]

Great video.

[@gtn]

Thanks!

[@McStoolio]

First thing, sit your family down and explain to your kids why you can’t afford the family holiday this year. Then show them your new kit and Ironman entry cost… 😂

[@kvanrooden5771]

I am Kimmo, 52 years old. I have trained a lot all my life. Strength training, cycling, running and swimming have always been an essential part of this. Now I think it would be really nice to combine all of this. I took three years to build a solid and acceptable foundation for a triathlon competition. I have been following you on KZbin for quite some time and I am constantly learning. I have a question to tackle things in a more structured and efficient way. Are there any books that can help me with this? There is so much information, but I try to absorb the most relevant information. Thank you in advance, keep up your beautiful KZbin channel and thank you in advance. Kind regards Kimmo (Dutch).

[@jimjamthebananaman1]

Don Finks books are a good start for half Ironman and full Ironman distances.

[@kvanrooden5771]

@@jimjamthebananaman1 Thank you very much for your response. I have seen on the internet that Don Fink has published a nice list of interesting books. I will definitely work on this, thank you very much for the help. Kind regards Kimmo

[@user-xv2vb5ml9y]

When are you planning to tackle your first Ironman?. When are you planning to tackle your first Ironman?.

[@runningwithsimon]

Curious if you can comment on how much training/adapting would be need from moving from ultra background (multiple sub24 100 miles) to completing an ironman (time isn't really an issue for my first). Swimming is the big question mark for me - comfortable in the water but never really swam laps.

[@garethnixon8041]

My main issue is the bike. I have done two full outlaw events, which has a so called easy bike and I can do that in 7 30, how do I get to do say Wales or Bolton especially when I live in Lincolnshire which is flat. My swim is around 90 minutes. Thanks guys Gareth cotton man nixon

[@PaintrainX]

Running is the limiting part of triathlon. Everyone is able to build up endurance for the swimming and cycling without getting injured. But running long distances is not for everyone. If you're not able to build up running to complete a marathon in 4 hours, you shouldn't even start to attempt doing an ironman. Gotta be realistic about that.

[@YSRZLELLYS]

yes you can.

[@FunkyFaulc]

I think you should make "Goober Mark" a regular character. ;)

[@josephsantangelo2801]

I’ve done one 70.3 race. I had 3 goals: don’t die, have fun and finish under the time limit. I accomplished all 3 goals. Full Ironman one day I suppose.

[@jenniferhamlet4838]

I thought I would do one Ironman in 2016, have done 6 and probably not done😂😂

[@brianschalme1457]

To hear Rick Reilly call your name and say “YOU ARE AN IRONMAN”!

[@desroin]

I think I'll take an everyones distance Triathlon first ^^'

[@ceciliaiwilliams6832]

What is the timeframe considered for peak training?

[@JohnHarryShaun]

I wish I stumbled over this 10 months ago instead of with only 10 days before my first iron man distance.🤨

[@cindyflorencio8953]

Not sure to do even the bike session because I don't know how ride a bike at 29 🤣

[@georgejohnson6743]

Ironman Cork Youghal Ireland First one

[@pierce9128]

Is there a video like this for a 70.3

[@Emilyfishel2244]

How did you do

[@albertomc3479]

What about strength training?

[@ulfeliasson5413]

I want it so bad. But injuries, injuries, injuries :-)

[@jasonree]

While inspirational and have considered many of what you suggest, I reached the conclusion that I don’t have an iron man in me…. But the more I watch the more I think maybe….

[@nthndude234]

JAMES: “Be sure to join your local sqim swad.” #SqimSwad

[@inatcikurdela1224]

Anybody can finish ironman. Training just reduce the pain and torture. Basically total pain and torture is the same. It is just how much of it you want to get during training and the race changes.

[@meredithveillon9849]

Slow to get to the info. But good information. The guy behind that man trying to talk himself into getting in the obviously freezing water is hilarious.

[@1johnnygunn]

Used to be the fittest man I knew. I miss that part of me

[@JamesGettingFit]

I am hoping 2025 for my first iron man

[@robintaylor1466]

05:50 try saying swim squad 5 times😂

[@gtn]

That was tough 😂

[@christiantasidaily]

Quite an expensive event in order to compete hey.. just including training, equipment etc