March 2009
archives

Let the Good Times Roll...

Two weekends, 8 athletes, 8 new Personal Bests...
...and 5 going to Kona!

ironguides' 2009 season kicked off strong in many ways in late February and early March. After months of preparations eight of our athletes headed off to Ironman Malaysia and a week later Ironman New Zealand. We tend to avoid taking a quantitative approach to training, but we thought for once we'd let the numbers do the talking...

• 8 athletes came home with a new Personal Best - one set a third-best-ever time on the course in his AG, 15min faster than his six year-old PB!
• 6 finished on the podium in their Age Group
• 4 placed in the top twenty overall - one on the back of a two-hour new Personal Best!
• 5 are going to Kona in October - that's a 62.5% success rate!
• Best of all...they were coached by three different ironguides coaches.

As coaches, we're all proud of our athletes, especially those who manage to do what they do with families, full-time jobs, and children to support. Their results paint a picture worth a thousand words.

As Head Coach of ironguides, I'm equally proud of my fellow ironguides coaches, who put their heart and soul into each athlete and who show that you can make the difference when you combine the simple, effective training of The Method with our belief that:

Your best is our business.™

In 2009, expect plenty more from ironguides...we're going to keep the good times rollin' all year long!

In this issue

Train with ironguides - New Coaches and Locations
Recent comments - Hot stuff - better sex with The Method?!!
Video - Old Stroke, New Stroke - Triathlon Swim Stroke Revealed
Earn while you train - ironguides Training Plan Affiliate Program
What's Next After Ironman? - Announcing ironguides' 12-week Post-Ironman Subscription for $117
Training Camps News - Clermont, FL Apr | Singapore May | Lagos, Portugal May
Partner News & Discounts - Wow! Xterra Velocity for $100!
ironguides Method Certification - Coming Online Soon
In the Media - ironguides Head Coach Marc Becker on Triathlon Summit April 7
From the Archives - 1995 Study on Cortisol/Testosterone ratios reveals a little of "the madness behind The Method"
New Race Partner - ironguides is the Official Coach of Multisports Canada
Recent Results - IM Malaysia, IM New Zealand, and more

* * * ARTICLES & BLOGS * * *

Coach Vinnie: You are not your average Joe!
Coach Kristian: Getting results: It's simple - but not easy!
Coach Sergio: Triathlon is not Swim + Bike + Run
Ask Dr. Ryan: Getting back into the routine!

New Coaches and Locations

ironguides' first Method Certification took place in San Diego January 20-21. 14 coaches left San Diego as "Certified ironguides Method Coaches", and we've partnered with several of them to start new Method Triathlon Clubs in places around the world.

Each coach participated in our two-day seminar and was taken through the foundations of what makes a great coach, and how The Method is designed to make triathlon training simple, effective and fun for Age Group triathletes, without sacrificing top-end performance (just check the latest results!).

Each one of our new Affiliates comes with the ironguides Seal of Approval, and is not only fully certified by ironguides, but also receives support and mentoring on coaching and and Training Plan design from our senior Coaches, as well as access to ironguides' growing list of sponsor discounts and coaching practice support materials.

Here's a run-down on our new coaches and training locations - you can contact any of the coaches below if you're interested in training using The Method!

Kelli Montgomery, Wallingford CT

Kelli is a former pro triathlete and current elite Age Group competitor. During a coaching career that has spanned over 10 years, Kelli has helped numerous athletes throughout the northeast US meet and exceed their goals in Ironman, Olympic, and Sprint-distance triathlons. [more about Kelli] [The Method Triathlon Club - Wallingford]

Eric Doehrman, Huntsville AL

Certified ironguides Method Coach Eric Doehrman is based in Huntsville, Alabama and coaches athletes throughout the southeast United States. Known for his empathic dedication to his athletes and constant encouragement, Eric coaches several local squad throughout the Huntsville region, and is head coach to other ironguides locations in the southeast. [more about Eric] [The Method Triathlon Club - Huntsville]

Greg & Naomi Nicholson, Edmonton AB

Greg and Naomi provide Method Triathlon coaching out of the NAIT campus in Edmonton, Alberta. While Greg has the greater triathlon training and racing experience, while Naomi brings the teaching, planning, communicating, and implementation experience to the partnership.[more about Greg & Naomi] [The Method Triathlon Club - Edmonton]

Valentin Lopes, New York NY

Valentin is an accomplished triathlete at all distances and has been coaching athletes of all ages and abilities in his native Brasil and in the USA. He holds numerous wins in triathlon at the state and national level in Brazil in both triathlon and duathlon, and currently competes on the US circuit. [more about Valentin] [The Method Triathlon Club - New York]

Alun Woodward, UK/Hungary

Alun has been involved with triathlon for ten years and has been racing professionally for the past eight years. Racing mostly long distance but always mixing up racing to include shorter distances too, Alun has been lucky enough to work with, learn and observe some great coaches including Dan Salcedo (UK men’s team coach for Olympic triathlon), Chris Jones, Rick Velati and Robin Brew among others while being part of the UK World Class Potential squad 2000-2004. [more about Alan]

Reinhold Fuhrig, Germany

Certified ironguides Method Coach Reinhold Fuhrig has been actively coaching athletes in his native Germany for more than 20 years. Drawing on this long history of experience drives success after success with athletes of all abilities. [more about Reinhold] [The Method Triathlon Club - Arnsberg]

Rodrigo Tosta, Rio de Janeiro, Brazil

ironguides' Brasilian connection, Rodrigo holds a Bachelor degree in Sports Science from the Rio de Janeiro State University, and is a Level 1 coach certified by the Brazilian Triathlon federation. [more about Rodrigo] [The Method Triathlon Club - Rio de Janeiro]

Dave Smit, Victoria BC

David Smit is an accomplished and Certified ironguides Method Triathlon Coach, kinesiologist and national level Strength and Conditioning coach. As an athlete, David represented the Canadian mens Elite Triathlon Team in the 1990’s and won a gold medal for Canada at the 1990 Commonwealth Games. [more about Dave] [The Method Triathlon Club - Victoria]

Andrea Bess , Big Island HI

Dea's career in coaching and fitness personal training started in 1997 and she has more recently begun to apply her enthusiasm and strong motivational skills to coaching and training triathletes. Originally from Sao Paulo, Brasil, she holds a degree in Physical Education from Florianopolis University in Brasil. [more about Dea] [The Method Triathlon Club - Big Island]

Ruthy Vesler, Solana Beach CA

Certified ironguides Method Triathlon Coach Ruthy Vesler is ironguides' own Baywatch lifeguard, featured in her own reality TV show this summer about life as an Ocean Lifeguard in Los Angeles! [more about Ruthy] [The Method Triathlon Club - Solana Beach]

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Recent Comments: Hot Stuff! Better sex with The Method?!!!

Oooh la la as the saying goes...we get a lot of grateful emails from our athletes, but some are so great to hear they warrant sharing with everyone. Here's what FJ in Mexico had to say about training with The Method -- he is coached by Certified ironguides Method Coach Alun Woodward:

I would like to share with you now that you ask about the quality of my sleep: Not just my sleep has gotten more quality but almost every part of my life, now I sleep better, I eat better and enjoy food more, my mental sharpness has become like when I was younger, I'm way more agile and stronger -- even sex has become more enjoyable. My work has also become more enjoyable and I have become more productive as I have more energy throughout the day!! [more]

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Video: Triathlon Swim Stroke Analysis

Technique is very important to swimming performance and as such a large percentage of swim training is dedicated to technique. But are triathletes developing technique appropriate to triathlon or just to pool swimming?

At the ironguides San Diego Triathlon Camp in January, we put this question to each of the 14 athletes attending and with a few simple tips got everyone swimming faster within a few minutes. We've posted video of each camper's "before and after" swim stroke showing (by and large) how with only a few adjustments you can instantly transform your "pretty pool technique" stroke into a more effective open water, triathlon-specific stroke.

It's heretic to state the below, but the truth is that when it comes to triathlon swimming, most pool swimming rules need to be tossed out the window. As a triathlete, you need to incorporate the following into your stroke:

• Increased stroke rate
• Powerful front end of stroke
• Eliminating dead points in the stroke

Click below to link to video of our swim analysis in San Diego. And watch ironguides.net for Coach Alun Woodward's upcoming article on Triathlon Swimming. If you've been totally immersed and going nowhere, maybe it's time to examine if it's really working...

Old stroke, new stroke: 4sec faster per 100m with a few simple pieces of advice.

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Earn 30% with the ironguides Training Plan Affiliate Program!

Do you have a Triathlon Blog or other triathlon website? Would you like to earn from your hard efforts? Now's your chance to make all that hard work pay off by joining the ironguides Training Plan Affiliate Program.

• Sell the ironguides Method Triathlon Training Plans directly off your triathlon website
• Receive 30% commission on each sale
• Paid monthly, straight to your PayPal account
• Make your hard training and writing efforts pay for your training and racing expenses!

In a few simple steps transform your website into a cash-earning site selling the most effective Triathlon Training Plans on the planet!

I used The Method IM Training Plan for about 12 weeks and had the best race of my life with an 8.28! - Chris Dmitrieff, Ironman Western Australia 2008

The 12-week Olympic plan is fantastic. I have made breakthroughs in all three disciplines, especially the swim -- and I am not a beginner in the sport! ...for so many seasons I was sucked into the Zone-based myth and was always overtrained when I hit the 'Build' phases. Now, even though the program is demanding I always feel rested. - thyrio, ironguides Forum

Click here to join our Training Plan Affiliate Program!

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ironguides 12-week Post-Ironman Recovery Program

You've done it -- finished an Ironman, your first or one of many. And the question arises...well, now what?! How do I train now? How long should I rest? How should I rebuild my training? When should I race again?

Now, for only $39/month you don't have to worry about the answer to that question! Just subscribe to the ironguides 12-week Post-Ironman Recovery Program and let The Method take care of it. You receive 12 weeks of training to ensure optimal recovery while protecting those hard-fought fitness gains.

Click here for more information about the ironguides 12-week Post-Ironman Recovery Program.

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Training Camp News

Spring has sprung, the grass has riz'... and it's time to start thinking about putting in a few miles to put the final touches on your pre-season preparations.

ironguides Triathlon Training Camps offer great training in great locations with great people! How great is that? Join us for one of the following camps this spring:

Clermont, Florida
April 6 - 11
Long distance training for all abilities in the beautiful surroundings of the National Training Center
[more info]

Singapore
May 1 - 3
Triathlon Clinic -- Learn how to improve the effectiveness of your triathlon training; eradicate your "uncool pool stroke" and learn the ironguides Open Water Swim Stroke!
[more info]

Lagos, Portugal
May 19 - 24
Long distance training for all abilities in the most perfect triathlon training location on the planet -- Lagos, Portugal. Great facilities, fabulous scenery, cheap food, quiet roads, convenient travel, amazing weather, pleasant sea swimming, challenging terrain or flat recovery options - it's all here!
Come visit the new European hotspot for triathlon training to suit your level and goals!
[more info]

Sign up here!

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Partners & Discounts: Xterra Velocity Speedsuit for $100!

ironguides is fortunate to have some great partners to bring you a full Value Package of discounts and incentives to save you money.

This month, as a reward to all ironguides athletes qualified for Kona, Xterra offers you 60% off their Velocity Speedsuit 02. Priced at $100 for all ironguides athletes who qualify for the Hawaii Ironman in Kona in October 2009 (regular retail price of $250 USD)

If you're coached by us and want to take advantage of this incredible deal, Just send an email to glynn@xterrawetsuits.com and mention "ironguides Velocity Deal for $100." Xterra will confirm with us and you will receive your Speedsuit for 60% off the retail price.

ironguides Athlete Discounts

When you sign up with ironguides, you receive the following discounts from our sponsors (more coming soon!):

• TP Therapy: 20% off all products
• Xterra Wetsuits: 50% off all products
• Beaker Concepts: 25% off all products
• Coffees of Hawaii: 30% off all products

And coming soon..

• Bike Technology that puts the leading brand to shame in design and wind tunnel tests
• The cutting edge Nutrition and Hydration product for all athletes

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ironguides Method Certification Progam

As noted above, ironguides' first Method Certification took place in San Diego in January 2009. 14 coaches received Certification, with several of those choosing to affiliate with us after for ongoing support, mentoring and coaching opportunities.

Attendees learned the in's and out's not just of The Method, but of what really makes for great coaching, and were instructed in all aspects of Training Plan design using the effective techniques of The Method:

• How to create the right training mix for any athlete
• The role of age, sleep, diet, body type and mental disposition in training plan design
• Understanding how to balance catabolic training effects with anabolic recovery opportunities
• How a focus on skills, strength, speed and tolerance ensure optimum fitness while generating aerobic fitness anyway
• How to "insure" your athlete against going too hard, too often - while training hard anyway!
• How, why and when to incorporate rest
• The secret ingredients of killer taper plans for any athlete
• And much more!

The two-day Certification is now available online via 250-page PDF, accompanying DVD and PowerPoint. Email info@ironguides.net for more information.

Our next Certification will take place in late 2009 or early 2010.

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Head Coach Marc Becker on Triathlon Summit April 7, 8pm EST

Interested in hearing more about The Method and how ironguides generates results time after time? Now's your chance to tune in, turn on and get fast -- Head Coach Marc Becker speaks on the Triathlon Summit April 7 at 8pm EST.

Marc's credentials as coach are matched by his results as an athlete, with a 1:49 personal best at non-drafting Olympic distance and a multiple sub-four hour half Ironman winner, twice top fifty at the Hawaii Ironman, winner of France's longest, hilliest single-day cycling race, two-time top-twenty finisher at the Etape du Tour. Hear what he has to say about what's wrong with triathlon training today, and how he developed The Method to counter the mass of misinformation that is out there.

• Learn the truth about Triathlon Swimming and why the popular approach has got it backwards!
• Understand the difference between Triathlon Cycling and pure cycling -- and why high cadence is the guaranteed way to sabotage your next race.
• Hear why a focus on stride rate is so important in Triathlon Running, and simple tips and tools for you to improve your triathlon run.
• Learn why quantitative approaches are destined to fail each time, and why The Method avoids using power meters, heart rate monitors or lactate testing.
• The role of recovery, training mix, sleep, diet and stress levels in generating optimal performance
• Why Age Group athletes have to train differently - very differently - from pro's and high performance athletes
• And much more!

Tune in at 8pm EST on April 7 to hear more on the above topics, and learn why The Method works so well.

Click here to learn more about the Triathlon Summit!

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The Madness Behind the Method: Cortisol/Testosterone Ratios

Although we eschew a quantitative approach in our training approach, in fact The Method is a highly refined training protocol based on scientific principles that acknowledge that triathlon training is far more complex than just getting aerobically fitter.

A recent article in the International Herald Tribune discussing the complexity of systems noted that when simplicity is sought in one aspect of a system, the inherent complexity in the system is not removed but is transferred elsewhere. This perhaps best explains The Method - what appears a simple training approach is in fact the culmination of two decades of careful observation, and an iterative approach to training and making mistakes, and feedback from top coaches and hundreds of athletes during that time about what works and what doesn't.

The complexity has been transferred "behind the scenes" so that you, the Age Group athlete, receive only clear, precise instructions on executing a disarmingly simple, straight forward training plan.

During some recent readings, I came across a 1995 study entitled Blood hormones as markers of training stress and overtraining (Urhausen A, Gabriel H, Kindermann W. Sports Med. 1995 Oct;20(4):251-76) that corroborated exactly the anecdotal evidence I'd been collecting for years and wrote about in Triathlon Secrets, ironguides' expose on the myths of Triathlon Training as it is viewed today.

In a nutshell, how we train can shift our body's endocrine balance. Ddpending on the intensity and duration of physical work, hormones with anabolic or catabolic properties such as testosterone and cortisol show changes signaling a catabolic state that reverses with rest. The study performed by Urhausen affirmed that an athlete's testosterone/cortisol ratio indicates the physiological strain of his or her training load.

In Triathlon Secrets I touched on some of the symptoms of poor training brought on by "epic" volume, mundane and poorly focused "zone training", hyper focus on a quantitative approach and so on. Urhausen et al explain how the symptoms I and many other endurance athletes experienced derive from a poor training mix that pays no attention to the recovery needs and endocrine rebalancing required by our bodies after inappropriate training stimulus.

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New Race Partner: ironguides is Official Coach of Multisports Canada

ironguides' has been selected as the Official Coach for the Merrel Multisports Series presented by Multisports Canada. Now you can benefit from discounts to all of MSC's series of events in western Canada by buying combined Training/Coaching and entry packages.

Click here for more information.

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Recent Results: 70.3 Geelong, IM Malaysia, IM New Zealand, 70.3 SIngapore and more...

Fantastic results this month from all our athletes at races around the world...

It hasn't sunk in yet...

Mark Jansen, IM Malaysia
14th overall, new PB by 40min

• Charlotte Paul, Ironman New Zealand 3rd Overall -- Coming a few months after her 3rd at Ironman Western Australia, Charlotte pulled of the day's fastest run to make up for a shocker of a bike and pull the final spot on the podium...coached by Kristian
• Bruce McClintock, Ironman New Zealan, 2nd M50-54 --GOING TO KONA! A new PB 15 minutes faster than the last one he set six years ago, and a time good enough to be the 3rd-fastest ever in the Age Group on this course!
• Diana Sankovic, Ironman New Zealand -- 11:29 -- A new PB by over an hour!!! Coached by Vinnie
• Peter Maclean, Ironman New Zealand -- 2nd in the AG -- HEADING TO KONA! Coached by Kristian
• Neil Franks, Ironman New Zealand -- First Ironman, Age 51 -- 11:48!
• Finn Ingram, Ironman Malaysia, 2nd in the AG, 18th overall -- new PB by over one hour! GOING TO KONA! Coached by Kristian
• Mark Jansen,, Ironman Malaysia, 2nd in the AG, 14th overall -- new PB by 40 minutes over last year - Congrats Neil!! Coached by Kristian
  
• Paul Duff, Ironman Malaysia -- New PB by 16 minutes; coached by Kristian
• Andy Cotterill, 70.3 Singapore -- 2nd in the AG after two flat tires! GOING TO CLEARWATER! Coached by Vinnie
• Richie Cohen, 70.3 Singapore -- 8th in the AG in his first 70.3!
• Julian Hudson, 70.3 Singapore -- 15min new PB
• Paul Duffy, 70.3 Singapore -- Top 10, M40-44
• Chris Illidge -- at 66 years YOUNG, Chris showed what this sport is all about when he just went out there and truly enjoyed the day in fashion and in a unique way, finishing the race in 8h58!
• Leonardo Moreira -- Half IM Caiobá - Brazil -- 4h03, winning the M40-44!
• Bruno Góes -- Half IM Caiobá - Brazil -- 4:16, 4th in the M30-34. Bruno works off-shore at a Petrobrás oil platform. No swimming, riding on the trainer and running on the treadmill are his only options for 2 weeks every month.

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Coach Vinnie: You are not your Average Joe!

More often than not, triathlon (and any other lifestyle topic!) articles published on the internet, targets the "average joe" reader, don't ever forget that.

The original idea for this article came last week when I came across an article on triathlon training/racing and Diabetes type 1. The author, although clearly indicated he is not a doctor or diabetes specialist, gives the usual and safer general guidelines when it comes to exercise and diabetes management. [more]

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Coach Kristian: Getting Results - simple, but not easy!

A while ago I was reading an article by Alwyn Cosgrove, who is one of the heavy hitters in the fitness industry and an expert on fat loss.

Alwyn was answering the question: Is losing weight easy? His answer was the title above. It's SIMPLE, but not easy. That got me thinking about triathlon; Is getting great results in triathlon easy? You may guess the answer because of the title and that is, yes it's pretty simple, but it's not easy. [more]

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Coach Sergio: Triathlon is not Swim + Bike + Run

Looking at the great champions: Michael Phelps (swimmer) , Fabian Cancellara (cyclist) and Haile Gebrselassie (runner) - all great athletes with many gold medals and World Championships under their belts......

These athletes are very skilled and efficient in their specific sports. Obviously many years of training is necessary to reach the levels they have achieved. All three sports require a high level of skill, particularly swimming and running. Athletes like Michael Phelps, for example, have spent over 15 years developing their skills, training an average of 5 to 8 hours per day. All of this time and work is required to develop skills in A SINGLE SPORT! [more]

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Ask Dr. Ryan: Getting back into the routine!

For the majority of us, the holidays are a time of relatively high social stress, and an increase in "non-training" time commitments that make it easy to slip out of regular training schedules while we put others first. The challenge in the New Year is to re-focus on keeping ourselves healthy and happy while we pursue our goals for 2009. [more]

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