 2009:
Is it about Lifestyle...or not?!
How
do you want to live your life?
With
trillions up in smoke in 2008, it looks like there's no better
time in history to take stock of the old debate between lifestyle
and earning power! At ironguides we try a little bit of everything
and from the shores of the Alarve here in sunny southern Portugal,
the taste of fresh scampi fried in local organic olive oil
and garlic, washed down by a nice local white at the end of
a breezy 40k spin through local flower-strewn fields of yellow
make the choice seem pretty obvious - at the moment!
But these choices
are not always so easy for many of us. In the smouldering
wreckage of 2008 it seems like a return to" simple, outside
and healthy" seems like a no-brainer, but when you have
family, children, future security and community obligations
to which you are committed, how do you balance the elusive
factors that make up "balance?"
There's no easy answer,
but odds are if there's a little bit of "swimming upstream"
in the picture, you're probably on the right track!
The
hero is someone in continual opposition to the status quo...
-
Jose Ortega y Gassett
In 2008, the repercussions
of years of everyone believing in "painting by numbers"
brought us all crashing back to reality, big time. The world
learned that if there's a quantitiative model that predicts
the future 99% of the time, there's a reality that comes home
to roost 1% of the time!
 At
ironguides, 2009 is about sharing our successful, non-quantitative
training approach The Method with more people in more places.
We practice the art of triathlon...no power
meter, no heart rate monitor, no years-in-advance model of
where you're going to end up. Because if there's one thing
100% certain, it's that nothing is certain!
Your training needs
to be able to adapt to the nuancies of your life. Triathlon
is an art, first and foremost. And performance in triathlon
is the fine balance between hardness and softness - between
resilience and flexibility. Make 2009 your year to discover
the elusive "it." Make your leisure time your time
to paint by feel, not by the numbers. But whatever the case,
if you have something you want to accomplish in 2009, begin
it now...begin it now.
Live
extraordinarily.
In this issue:
 ironguides
is the
Official Coaching Partner
for IMG Ironman Australia, Ironman
Western Australia and Geelong Ironman 70.3
Joining sold out
Ironman Brazil, ironguides has been selected the Official
Coaching & Training Provider for Ironman Brazil starting
in early 2009. more...
- A
Few Last-minute
Camp
Slots still remain!
Join us in Phuket or San Diego in January 2009 for a three-day
Method Training Camp!
Learn by doing why The Method is different, and why it works
so well! See
Calendar
New
Camps Announced!
Lagos,
Portugal - February 20 - 22
Penticton, British Columbia - Jun 6 - 13
Join ironguides Head Coach Marc Becker for three days in
Lagos, Portugal February 20 - 22 for a three-day Method
Training Camp, or visit the home of Ironman Canada for a
week of extensive training for the Canadian smmer triathlon
season, or specifically for Ironman Canada! more...
- ironguides
Monthly Coaching Call: Strength Training
for Triathletes
Learn more about
strength training for triathlon: Who needs it, who doesn't,
those in between - and what you need to do if you're heading
to the weight room. Sign
up here
 Ironman
Brazil Sold Out: ironguides
Slots Available!
As Official Coaching
Partner for Ironman Brazil, ironguides offers Coached Athletes
and others exclusive access to this sold out gem of a race
in Florianopolis, Brazil on May 31 2009.
more...
Athlete
Profile:
Desi Klaar is The Heavy Metal Mom...and
ironguides' January 2009 Athlete in Focus. Desi is another
example of the determined people who join ironguides.
While working full time and being busy mom to a family
that includes a grand child, Desi doesn't want to waste
her time with inefficient training.
more...
- This Month's
Video: ironChef
Charlotte's Post-Session Recovery Shake
With something this
nutritious and delicious you're going to want to train more
just to recover more! Check out The
Recovery Shake.
- Head
Coach Marc
examines New
Year's Resolutions:
The Resolution Will Not Be Televised, so:
Begin
it now.
- A
Brief Look at Setback:
In
the Words of The Champ
Recent Results & Athlete Comments
Following the spirit of The
Method to a 't', ironguides athletes picked up the pace
heading down the home stretch of 2008.
I used The Method IM Training Plan for
about 12weeks and had
the best race of my life with an 8.28 ... Thank you Marc and
ironguides!
- Chris Dmitrieff, 8th Overall, IM Western Australia
2008 [read
more]
...following the
ironguides
20-week Ironman Method Training Plan (Intermediate)
[Downloaded
by several top-three Ironman Hawaii finishers]
- Charlotte Paul, Ironman Western Australia
2nd Overall -- damn, is that fast...chasing Gina
Ferguson down all day Charlotte ran out of real estate but
is itching for a rematch! Congratulations...check out Charlotte's
magical mystery shake below...coached by Kristian
- David Rowland, Powerman Florida 1st,
M45-59 --fast enough to win the M40-44 too; coached
by Marc
- Diana Sankovic, Laguna Phuket -- 5th,
W30-34 -- on "the work and travel schedule from
hell", Diana stormed it; proud proud proud
here at ironguides!!!! Coached by Vinnie
- Emma Bishop, Laguna Phuket -- 3rd, W30-34
-- not to be outdone, Emma in her first year of triathlon
training took her Malaysian heat acclimation into the heat
and humidity of Phuket for a very nice result indeed! Congrats!
Coached by Vinnie
- Mark Jansen, Laguna Phuket, 2nd M35-39,
10th overall -- in 2:45 a massive new PB; coached by
Kristian
- Neil Franks,, Laguna Phuket, New PB
by 12 minutes over last year - Congrats Neil!! Coached by
Vinnie
- Jarrod Hudson, Ironman Western Australia --
9th Overall, M30-34 & New PB by 20 minutes;
coached by Kristian
- Anthony Osment, Ironman Western Australia
-- New PB by 40 minutes with a 10:14; coached by
Kristian
"I took on the Intermediate 20-week
Ironman Training Plan three months from my second Ironman
race (IM Western Australia) and boy, am I pleased with the
results! I set a new PB and shaved off more than 1.5 hours
from my debut Ironman (Langkawi) race last year. My overall
time was 11:16:51...
- fishyteo, ironguides Forum
"The Method makes so much more sense
than all the other 'packaged' programs (from my experience
as a collegiate swimmer and former coach!)
"
- Ken Ekstrand, by email
Interested in coaching? Email info@ironguides.net
and stoke your fire for 2009, the Year of Speed..
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San Diego Workouts "Up and Running!"
 Tuesday
at 6:15 am
Location: Coastal Sports Medicine (www.coastalsportsmedicine.com)
Race simulation BRICK (Bike/Run) workouts where you'll develop
speed and pain threshold needed for your races. All levels
of abilities are welcome. Drop in fee $10.
Thursday at 6:15 am
Location: Doyle Park - La Jolla 8175 Regents Rd.,
San Diego , CA 92122
Run group workout with focus on technique, speed and motor
skills development. Free parking and restrooms available at
the park. Drop in fee $10.
Friday at 6:15am
Location: Shileys Sports and Health Center - 10820 N Torrey
Pines Rd La Jolla, CA 92037
Swim workout specifically for triathlon. Here you'll only
swim freestyle used for your race.
Swim right = Get fast ! No drop in fee available.
For more information about ironguides San Diego workouts,
email sergio@ironguides.net.
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Edmonton, Alberta Workouts Kick Off March
1 2009!
 Get
ready Edmonton -- ironguides training sessions start up March
1!
We're finalizing pool times and will list the swim, bike
and run locations and times in the February edition of the
Ekick!
In the meantime, for more information about ironguides Edmonton
workouts, send an email to craig@ironguides.net.
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Xterra is the Official Wetsuit For All ironguides
Locations and Clubs
 The
world's most flexible wetsuits hooks up with the world's most
effective triathlon training approach!
Starting in 2009 we're partnering with Xterra
Wetsuits to bring all ironguides athletes incredible discounts
on the planet's most flexible, fastest wetsuits. .
- ironguides Coached Athletes can enjoy up to 50%
off any Xterra wetsuit. Ask your coach for details!
- Purchase an ironguides Training Plan and receive at
least 20% off any Xterra wetsuit -- email
us for details!
The World's Fastest.
Most Flexible Wetsuits.
Now available to the world's most extraordinary
triathletes @ ironguides!
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ironguides is the Official Coaching Partner
for Ironman Australia, Ironman Western Australia, and Geelong
70.3
|
|
ironguides has been selected the Official Coaching
Partner for Ironman Australia, Ironman Western Australia
and Geelong 70.3.
Look for course-specific Training Camps and Training
Plans in 2009, and exclusive entry opportunities for:
- ironguides Coached Athletes
- Entry + Coaching Services
- Entry + 20-week Training Plan (no coaching)
Visit ironguides.net for more information soon!
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|
New Training Camps Announced!
Join us in Lagos, Portugal -- destined to become Europe's
top triathlon training destination -- and Penticton, British
Columbia, home of Ironman Canada, for two new, exciting Method
Training Camps.
 Lagos,
Portugal: February 20 - 22, 2009
Lagos offers everything you want in a training destination:
Great scenery, beautiful weather, excellent facilities, uncrowded
roads, cheap prices for good food, comfortable accommodations
and travel, all within easy access of a major internatinoal
airport (Faro, 75km). And now, complete with the best training
advice and a repertoire of training sessions designed to teach
you how to train and get the most out of your 2009 season.
Read
more >
 Penticton,
British Columbia: June 6 - 13, 2009
A week of training by The Method in the home of Ironman Canada
-- what better way to prepare for the summer triathlon season?
Join ironguides for general early season training to get you
primed for your 2009 racing season, or prepare specifically
on the course of Ironman Canada -- it's all here in this week
of great weather, great people and great training. Read
more >
Sign
up now!
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Monthly Coaching Call: Strength Training
for Triathletes
January 10, 20:00 EST
Learn how a few simple techniques and a couple of minutes
before your training can optimize your workout, generate better
quality training, reduce injury risk and contribute to faster
recovery.
* * * Strength
Training for Triathletes* * *
January 10, 2009 - 20:00 EST
Coming soon
7-Feb-2009 Triathlon Nutrition
Sign
up now!
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Entries available for sold out Ironman Brazil
May 31 2009!
As
Official Coaching Partner for Ironman Brazil, ironguides Coached
Athletes and Training Plan athletes benefit from exclusive
access to race entries for this sold-out race.
If you are looking for the ultimate in an exotic get-away
Ironman vacation, head to Florianapolis, Brazil in May 2009.
- 500 USD for Premium Athletes paid in full to the end of
December 2009
- 595 USD for Complete Coaching Athletes paid in full to
the end of August 2009
- 645 USD for Basic Coaching Athletes paid in full to the
end of August 2009
(600 USD Brazilian clients)
- 745 USD for ironguides 20-week Ironman Training Plan athletes
(includes price of Plan)
(665 USD Brazilian clients)
- 500 USD for new Basic Coaching athletes
Email info@ironguides.net
for more information.
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Athlete in Profile: Desi Klaar
Recent results
November 2008, Ironman Arizona -- 14:36
April 2008, Ironman Arizona -- 16:31
June 2007, Ironman Coeur d'Alene -- 16:49
Desi Klaar is another example of the determined people who
join ironguides. While working full time and being busy mom
to a family that includes a grand child, Desi doesn't want
to waste her time with inefficient training. After only six
months training with ironguides coach Sergio Borges PR'd at
Ironman Arizona by almost 2 hours! Read
More >
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ironChef Charlotte: The Post-Session Recovery
Shake
The first 30 minutes post training are the most crucial time
to kick start the recovery process. At this time your body
is the most receptive to the nutrients you provide it, namely
carbohydrate.
Your body right now will absorb carbohydrates 2-3 times faster
than a few hours post training. It is also primed to take
in protein more effectively. After you read this, you're going
to want to train more just to enjoy more of this delicious
post-session recovery shake! Read
More >
or click
to view!
The power of delicious is also nutritious!
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Head Coach Marc Becker on The Method:
The Resolution Will Not Be Televised.
 "It
takes 21 days to build a habit..."
- ironguides "Role of Healthy Living" Corporate
Health Presentation
Until one is committed, there is hesitancy, the chance
to draw back, always ineffectiveness.. The moment one definitely
commits oneself, then Providence moves too. All sorts of things
occur to help one that would never have otherwise occurred...
Whatever you can do, or dream you can, begin it. Boldness
has genius, power, and magic in it. Begin it now. - Generally
attributed to German poet Johann Wolfgang von Goethe (but
not substantiated)
If you're like most people, you're probably going to start
thinking about your New Year's Resolution as the holiday season
slips into shopping season at 8:00 am on December 26. As the
end of every year rolls around we find ourselves grasping
for what it is we need to fix about ourselves and we happily
set a date to begin the repairs and reparations. January 1
- yes, dammit, this year I resolve to (fill in the blank)
on January 1!
How interesting then that a recent study showed that only
3% of New Year's Resolutions last the first month! Read
More >
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A Brief Look
at Setback
There is no teacher like adversity.
Coach Vinnie looks at Base Training: Triathlon
is not a traditional sport like track running or swimming!
At this time of the year, unless you are based in the tropics
or south hemisphere, it’s the off-season. Especially
a few days before the end of the year holidays, most of the
athletes are already planning their 2009 racing and training
calendar. The conventional approach to sports training says
that this is the time to develop your BASE. But what exactly
is the BASE training in triathlon and how should you do it?
Read
More >
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Coach Kristian: Race Week Essentials
 You
may have heard about mobility and stability, but what is it
and how does it relate to the bigger picture in terms of performance
and athletic movement?
Mobility and stability coexist to enable efficient movement
in the human body. To understand this a little better, flexibility
is the ability to elongate a muscle while mobility involves
both the muscle and joint, basically a non restricted freedom
of movement. Read
More >
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Coach Sergio: Dealing with Stress
 Economic
meltdown, work, holiday shopping, bills to pay, family, training,
etc.... Wow! High levels of stress ahead.... What to do? Have
no fear! Here are a couple of tips to help you avoid killing
yourself.
The funny thing about stress is that our bodies don't know
how to distinguish between a life threatening situation like
falling off a cliff or everyday stressors such as getting
yelled at by your boss. Read
More >
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ironguides Athlete Blog, Tim Moore: The
ironguides Take on Stride Rate
 I
had an interesting discussion this past week with Coach Kristian
about run cadence and the 96 target that lies ahead of me
- months ahead.
Here's the ironguide line on run cadence:
"The 96 stride rate we suggest you run at in training
is to ensure that each person, no matter who, focuses on increasing
their stride rate during run training.
Read
More >
ironguides Athlete Blog, Charlotte Paul:
Annoying Habits of Triathlon Coaches I Know
 I
make lunch for us, put it on the table, and call him from
his office, where he's been working at the computer all morning...
I have saved up all the things I want to tell him or talk
to him about, because I try not to disturb him when he's working...he
comes out, only once he is sure the plate has hit the table
- I think he listens for the chink!
Read More >
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