BREAKING BARRIERS: Lulwa Al Marri

 

“During the race, I disconnect from everything around me and immerse my mind in my world. I focus solely on envisioning myself crossing the finish line.”  

“To achieve this, you need more than just physical strength. You must reach the right state of mind. Over time, your body will signal to your brain to stop, and the thought of quitting may cross your mind. Controlling your thoughts is crucial. Your mind will wander through the past, present, and future, so mastering self-talk is essential. For hours, you are entirely alone, with just your thoughts, unable to talk to anyone or listen to music. You need to stay fully focused and be able to draw out the passion from within you.”  

Through these words, Lulwa Al Marri describes her experience participating in the 2023 Ironman European Championship in Hamburg, Germany, where she made history by becoming the first Qatari woman to complete a full Ironman distance. The Ironman race is one of the toughest tests of mental resilience and endurance for any athlete.  

The race begins in the early morning hours with an open-water swim of approximately four kilometers. Competitors then transition to a 180-kilometer road cycling phase, followed by a 42.2-kilometer run— equivalent to a full Olympic marathon! In total, these three races cover more than 226 kilometers, with participants allowed up to 16 or 17 hours to complete the course. Most professional athletes can cross the finish line in around eight hours.  

The Road to Glory  

Lulwa began practicing sports at a young age and quickly became an integral part of her daily routine. While she experimented with various sports, she was particularly drawn to the most challenging ones, such as mountaineering, hiking, and trail running. It was weightlifting, however, which she ultimately came to enjoy the most.  

As her aspiration for a professional sports career grew, Lulwa recognized the need for long-term stability. To extend her future options, she pursued a degree in biomedical sciences at Nottingham Trent University in the UK, graduating in 2019.  

Throughout her university years, Lulwa dedicated time and passion to weightlifting. However, when the COVID-19 pandemic hit, her training was disrupted as gyms closed under new restrictions. Lulwa was unable to continue with her training, so she shifted her focus to running and cycling—sports more accessible at the time. With this newfound interest, her coaches encouraged her to pursue triathlon. Despite her limited experience in swimming, she decided to embrace the challenge.  

“I was confident in my ability to improve my performance step by step, learning along the way. I did not rush into it, and I did not go hard on myself. I learned from my previous experience in sports that it is okay to fail, as long as you use what you have learned to grow closer to your goals,” Lulwa says.  

With each triathlon race, Lulwa’s confidence soared, and she yearned for a more formidable sporting challenge. “I have always been passionate about pushing my limits and testing my capabilities. I wanted to challenge myself both physically and mentally. The Ironman race was the ultimate test of this. I felt ready to chase my new dream,” she explains.  

Balancing a demanding full-time job at Hamad Medical Corporation in Qatar with rigorous Ironman training was no small feat. It required months of regular intensive training under the guidance of a professional coach. Without the financial support of a professional club, she had to cover the costs of coaching, equipment, travel, and participation by herself. Her determination never wavered, and she even decided to raise the bar by making her Ironman debut at the Hamburg European Championship, one of the most prestigious Ironman races in the world.  

“I wanted to break barriers and pave the way for other women in Qatar to follow their dreams and become the best version of themselves. I also wanted to prove to future generations that nothing is impossible and show the world that Qatari women are capable of conquering the most challenging athletic endeavors,” she expresses. On 29 August 2021, Lulwa embarked on her historic journey to Hamburg. After 13 grueling hours, she crossed the finish line. She still remembers every little detail of that day.  

“It was a moment I will never forget, one of overwhelming pride and accomplishment, of joy and satisfaction, knowing that all my hard work and dedication had finally paid off. As the first Qatari woman to compete in a full Ironman distance race, I felt tremendous pressure and responsibility to represent my country in the best way possible. These feelings motivated me and kept me pushing to reach the finish line,” she recalls.  

Lulwa’s achievement in Hamburg garnered widespread acclaim both locally and internationally. She was honored by the Qatar Cycling and Triathlon Federation and the Qatar Olympic Committee, and subsequently joined the Qatar Triathlon national team. She was also selected as a FIFA World Cup Qatar 2022 Ambassador and signed sponsorship deals with prominent sports brands like Whoop.  

You might wonder why a sports competition is named “Ironman” while women also participate in it. “Ironman” has been the registered trademark of the competition since its inception in the 1970s. Despite the name, women are given equal opportunities to participate and compete for equal prize money to ensure the inclusivity of the IRONMAN Pro series, which includes the Hamburg race.  

Secrets of Success  

Lulwa credits her ability to balance work, family time, and intense daily training to her careful planning, clear goals, and efficient time management. Her supportive family and friends have been instrumental in her success, understanding the importance of sports in her life. Contributing to this solid support network, her coach has been a guiding mentor throughout her athletic journey, tailoring her training schedule and intensity to align with her race commitments throughout the year.  

Lulwa encourages young people to leverage Qatar’s significant investment in sports and world-class infrastructure by pushing themselves toward new horizons in their athletic pursuits. She also hopes her achievements inspire young girls to follow her path and embrace sports with dedication. Her advice to aspiring athletes is simple yet profound: “Everything is in your hands. You control your destiny, and there is nothing you cannot achieve. Start by setting your goals, work hard to achieve them, and make sports an essential part of your daily life to enhance both your physical health and focus. Practice discipline, perseverance, and teamwork. These lifestyle changes will improve your time management and communication skills. Soon you will begin to see the positive impact it can have on your life.”  

Despite her remarkable achievements, Lulwa still considers herself a learner and believes there is always room for growth and improvement. She aims to build on her accomplishments to achieve even better results in the future. With heartfelt gratitude, the Qatari champion acknowledges the role of her mentors and her country in her journey: “I have been fortunate enough to have multiple role models who have inspired and guided me through different stages of my life, both personally and professionally. I want to thank them for supporting me on my journey to becoming the first Qatari woman to complete an Ironman. I also want to thank my beloved country for encouraging young women to pursue sports, contributing immensely to my growth and development.”  

Lulwa’s Tips for Young Athletes  

• Step Outside Your Comfort Zone: Embrace new challenges, knowing that real growth only occurs when you push yourself to new heights.  

• Make Steady Progress: With proper planning and continuous training, you can achieve any goal, no matter how difficult. Keep moving forward, even with small steps, and aim to improve every day, even if it is just by one percent.  

• Stay Disciplined: Discipline is essential for progress in any field. Prioritize regular training, regardless of obstacles or setbacks. One of my favorite sayings is: “Success occurs when your dreams get bigger than your excuses.”  

• Protect Your Mind: Your mental strength is vital if you want to achieve anything in sports. Be mindful of what content you consume, especially in the age of social media. Focus on positive and uplifting messages to stay aligned with your goals.  

• Enjoy The Journey: Be kind to yourself and understand that performance consistency is not always possible.  

• Learn to Self-Motivate: Do not rely on others for encouragement, but do not let anyone limit your ambitions or box you into a specific framework.  

• Accept Setbacks: Understand that facing setbacks is normal. Learn from them and always strive to improve.  

• Value Teamwork: Even in individual sports, success is the result of collective effort. Coaches, medical staff, nutritionists, performance analysts, and many others contribute to an athlete’s achievements.  

Triathlons vs. Ironman  

The Ironman race is a more challenging version of the Olympic triathlon, which comprises a 1.5-kilometer swim, a 40-kilometer bike ride, and a 10-kilometer run. Professional athletes typically finish these three stages in around 3 or 4 hours. To learn more about triathlon in Qatar, please visit the Qatar Triathlon Federation website: https://www.qatartriathlon.org/