ironguides: the eKick, May 2009

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May 2009
archives

When the going gets tough...
... the tough get going!

ironguides celebrates two PRO wins and two PRO top-three at IM China and IM China 70.3

The hotter, the better.
- Overheard at PRO pre-race meeting, IM China
(from a non-ironguides athlete!)

The 2009 season kept on rolling through the good -- but tough! -- times in April, with ironguides athletes Charlotte Paul and Amanda Balding winning Ironman China and 70.3 China in 45C degree heat. Meanwhile in the men's PRO races, Joszef Major and Mark Jansen each took third place in the IM and 70.3 race, respectively. More on results below...

...but for now, a little into why training by The Method might contribute to better results when the going gets tough...really tough! As most readers understand, our approach that we call The Method structures your training in simple, repetitive and qualitative terms, using carefully planned structure to enable quick recovery and avoid over-training in any one component of your fitness (yes, you can be over-trained and under-trained at the same time!).

The art of simplicity is a puzzle of complexity.
- Douglas Horton

Having tried it as athletes and coaches, we've found that the use of tools such as power meters and heart rate monitors are often misunderstood at best. Athletes who train by external reference points such as heart rate, power or strict adherence to a speedometer by and large fail to learn or heed the small but powerful signs that help us achieve our best.

For that reason The Method structures your training around perceived exertion, using HR or power as reference points from time to time. In other words, you can kick some ass without ever having to structure training in quantitative terms. Come to think of it -- when was the last time that you carefully followed a quantitative race strategy and came through it thinking "WOW - I KICKED ASS!!"

The answer is: NEVER.

Kicking ass is a qualitative experience. The only kind of satisfaction you can get painting by numbers is known as HOLLOW SATISFACTION. The less skilled the athlete, or the longer the event, the more important it becomes to develop self-awareness, intuitive understanding and qualitative reference points.

No Guts, No Glory...

Oh man, if I slow down anymore I'll fall over.
My coach says I'm not supposed to go over 300 watts but it's so steep!
- Overheard on The Beast, IM 70.3 St. Croix 2009

In particular, new athletes can quickly learn to interpret their body's signals by following a repetitive routine rather than a set of instructions to follow certain "zones" or to achieve certain power outputs. More advanced athletes who have conditioned themselves to train by a quantitative protocol tend to take longer to decondition and relearn the intuitive approach. In this day and age of hyper-gadgetry unfortunately that's the majority of athletes. As a rule, we find that ironguides athletes do better the tougher conditions get, such as at Ironman Malaysia and Ironman China 2009.

I just concentrated on running- any pace. It didn’t matter, it was a start, and I was at least moving forward. I was breathing like a freight train, and I think I was only clocking near 5 min kms, about 50 seconds slower than planned. I didn’t ever consider what the temperature actually was, or my pace - that was all irrelevant, I appeared to be gaining on the others and that’s all that mattered. None of these facts would have got me up the road any quicker. They probably would have just killed me mentally! This was one of those times where it’s “best not to know.” [more]

- Charlotte Paul, Winner, WPRO IM China 2009
Fastest overall marathon time of men and women

To find your best you must go within.

In this issue

ironguides Locations - "Coming Soon to a Somewhere Near You!"
In the Media - An Hour with The Method: Kick Back, Grab a Brewski, Have a Listen
Recent comments - Less injuries, better training!
Triathlon Travel - Tecolote Canyon B&B, A Triathlete's Haven
ironguides Edmonton - Summer TT Series Kicks Off
ironguides Brazil - Sizzlin' in the Tropics!
Training Success Revealed - ironguides 20-week IM Training Plan
Training Camps News - Portugal / Brazil / Australia / Upcoming...
Partner News & Discounts - Xterra Transition Bag for $20!
ironguides Affiliation - You ask, we answer.
From the Archives - The Building Blocks of Success
Recent Results - IM Australia, IM China, Oceanside 70.3, and more

* * * ARTICLES & BLOGS * * *

Coach Vinnie: Six Most Common Training Mistakes
Coach Kristian: Confusion About Diet!
Coach Sergio: The Method - A Different Perspective on Recovery
Coach Kelli : You don't have to be a Chef to eat well!
Ask Dr. Ryan! Getting your Zzzz's...

Upcoming Locations: Coming Soon to a Somewhere Near You!

Some great new coaches have entered the ironguides Method Certification & Affiliation flow -- you can expect to see new ironguides Method Triathlon Clubs launch in the following places starting this summer:

Long Island, NY
Washington, DC and surroundings
London, UK

Check back in upcoming editions of the eKick for more information!

An Hour with The Method: Sit Back, Sip a Recovery Shake, and Have a Listen

So just what is this Method that you speak of, anyway?

Curious about The Method? Listen to this informative one-hour interview with Head Coach Marc Becker for an insight into the origins of The Method, what makes it different, why it works and how you can get faster with less training time!

Click here if you do not see the "Play" image below.

Triathlon Travel: Tecolote Canyon B&B, a Triathlete's Haven in the Mecca of Triathlon

Our friends Mel and Dona offer you the hospitality of their beautiful home in Tecolote Canyon, San Diego -- only minutes from triathlon's birthplace on Fiesta Island!

With its wonderful year round weather, San Diego, California is the center for triathlons. In San Diego County, there are over 12 triathlons a year. Most of the triathlons take place from June to December.

More information at http://www.tecolotecanyonbnb.com

ironguides Edmonton: Summer TT Series Kicks Off

ironguides Edmonton announces the Wednesday Night 20km TT Series. Race dates are May 20,27 and June 10,17,24 at 6:30pm. A fast, flat, out and back course on the quiet roads of Strathcona County. Parking at Strathcona Olympiette Centre, with a short ride to the course start/end on Twp Rd 520.

A $6 minimum donation to race, and all proceeds donated to our charity of choice, the Stollery Children's Hospital. Fastest male/female time, who complete two or more races, will each recieve a tax receipt from the charity in their name. Latest details at http://mytrilife.com

ironguides Brazil: Sizzlin' in the Tropics

As Official Coaches of Ironman Brasil and Brasil 70.3, ironguides Brasil is growing rapidly. Our first squad is up and running in in Rio de Janeiro led by Coach Rodrigo Tosta. Brazilian athletes can experience The Method with a great group atmosphere and Training Plans now available in Portuguese for purchase at the ironguides Brazil page.

See ironguides.net/br for more information.

Training Plan in Focus: ironguides 20-week IM Training Plan

The results keep rolling in from athletes who chose our 20-week Ironman Training Plan to guide them to success at their latest race. Most recently, Jenny Gowans from London, UK placed top ten at Ironman New Zealand and sent us this note:

Following this Training Plan was fantastic and it certainly translated
into a great performance at Ironman New Zealand. I was the
first Age Grouper home in 9:57 and ninth overall in a pretty strong
women's field. Not bad for just following your PDF 20-week Plan!

We had similar emails from Age Groupers who have taken hours off their PB's, and pro athletes' who set personal bests as fast as sub-8:30!

So just what makes this plan work so well?

No Heart Rate Zone training - you train by how YOU feel
Realistic guidelines on Rest and Recovery
Greater focus on muscle recruitment, skills and speed - you get aerobically fit while focusing on "the missing pieces" not found in other popular training approaches
"Built in insurance" to ensure you don't go too hard, while being able to work hard anyway -- it's all in the structure of each session
Careful use of some basic tools to help you make the most of your training time: Paddles and pull buoy in the swim, spin bike on the bike, treadmill and gradients on the run
Realistic tapering approach - less is more
Progressive approach to increasing your training
Moderate volume while focusing on consistency and quality, with optimal recovery each day!

All together, these tactics ask each athlete to put aside their previous conceptions about training and learn to better trust their intuition, push past preconceived limiters, and strive for more out of their training.

Training Camp News

Here's a taste of our upcoming Camps -- a little something for every palate. Join us somewhere spectacular, or close to home, for a little insight into the madness behind The Method. And good times -- keep 'em rollin'!

Lagos, Portugal (6920 km's from Rio de Janeiro)
May 19 - 24

Long course training delivered by ironguides Head Coach Marc Becker in a beautiful, convenient, cheap, low-traffic, great-facility, amazing-weather, fab-scenery, everything-else-you-could-really-want-while-no-one's-watching-so-you-have-it-all-to-yourself location.

[more info]

Rio Preto, Brasil (1.5 hours from Rio de Janeiro)
June 11 - 14

Tucked away in the highlands of the Serra da Mantiqueira, we've put together four days of Methodical preparation for Ironman Brasil 70.3. At 1000m elevation this beautiful pousada with private 50m pool in a wooded highland setting is less than two hours from Rio.

If that sounds more like a real estate ad than a Triathlon Camp, it's probably because this gem of a training experience is as much about Training as it is about Location, Location, Location! Join us for four beautiful, fun days!

[more info]

Noosa, Queensland (only 14248 km's from Rio de Janeiro)
June 17 - 21
3-day and 5-day options available

Do you have upcoming 70.3 / Half Ironman or Ironman event? Are you starting your prep for Kona or do you just want to get away and get some solid training in? Then join ironguides coach Kristian Manietta in the triathlon mecca of Noosa on the Sunshine Coast of Queensland, Australia for 3-5 days of great training in a stunning location.

It don't get much better than this! Plus -- Coach Kristian will regale you with his tales of kitesurfing prowess...

[more info]

Sign up here!

Upcoming Camps

More Camps coming soon, including:

Singapore: Triathlon Training 201 - Training Clinic

After the success of the ironguides Triathlon Training 101 clinic in early May, ironguides returns to the city that never turns a blind eye to tucking into the finish line faster. Join Vinnie Santana, Head Coach of ironguides SE Asia, for a two-day clinic designed to teach you how to structure your training so that you get faster with less time. "How very untribob-like" you might be saying, and we say "too right!"

Train more effectively, have more fun, chuck the gadgets, save money!

Late Summer, 2009

Ironman Taster Clinic

Wondering about what it might be like to do The Ironman? What the training requires? How to eat? How to organize? How to pace? What to buy? What you need, what you don't? Which religion to join before you sign up? Details of your last Will & Testament to finalize before you toe the line?

Well, some of these and more are addressed in our Ironman TasterClinic -- for those where the bug has bitten, and just won't let go! Coming soon to the following somewheres near you!

Wallingford, Connecticut
London, UK
Singapore
New York, NY
San Diego, CA
Noosa, Queensland
Washington, DC
Huntsville, AB

If you're wondering about "doing the Ironman" one day -- come find out and get some A's for your Q's!

More Information coming late Summer, 2009

Partners & Discounts: Xterra Transition Packs for $20!

ironguides' partner Xterra Wetsuits keeps on givin' when the season's not even here for it -- at this rate we can't wait to see what December brings!

Check this out: Here's some summer spirit of giving from the makers of the fastest. Most flexible. Wetsuit on the market.

A $50 value - yours for 20 smackeroos -- if you're an ironguides Coached Athlete (BASIC, COMPLETE or PREMIUM). The Xterra Transition pack is a neat, tidy way to get the goods from here to there on Race Day or for training.

The most simple, durable and functional transition backpack you will ever need, only $50!

Large internal capacity with drawstring closure
Two utility pockets on left side
Mesh water bottle pocket on right side
Internal goggles/sunglasses pocket
Waterproof under pocket for wet & dry wetsuit
Outside helmet pocket

ironguides Coached Athletes contact your coach for the Xterra Discount Code!

ironguides Affiliation: You asked, we answer!

Thank you for all the emails asking about Certification in The Method, ironguides' unique approach to fun, effective, qualitative triathlon training.

In the past few months we've had to review our approach to certification and selecting coaches to work with. We've learned a lot about Quality Control these past few months! One man's obsession is another's craziness, and in the meantime we've learned that a lot of people are wondering if we're crazy for insisting that our coaches adhere to our strict standards of professionalism, service and training protocol.

Well, we've had to examine that position and the only answer we can give is that we're not crazy - we're obsessed! For that reason we've refined our selection criteria to choose the right coaches for the right Locations, so that each Coach is ensured their reputation is protected from poor quality imitators.

If your coach claims to be an ironguides coach but is not on our website -- he or she is not an ironguides coach. Simple.
If you're interested in becoming an ironguides Coach, here's how we ensure quality:

We take on new coaches on a case-by-case basis. Contact info@ironguides.net for application information.

The Building Blocks of Success - Revisiting the Classic

There are universal truths that lead to success in all human pursuits. Your success at triathlon is built on the foundation of some common traits required for success elsewhere in life, too. As the 2009 season gets into high gear, let's revisit the classic piece The Building Blocks of Success to steel our resolve and focus on the objectives heading your way in the coming weeks.

Part 1: Elixir in the Veins

Have you ever caught yourself thinking that there must be some secret to the consistent success of top athletes in this or other sports? That it’s their perfect nutritional strategy, their über-bike technology or some secret training session they do that explains why they consistently produce results year in and year out? “Oh man”, you might think, “if I could only afford that bike frame or a year’s supply of this supplement then I’d rock!!!” [more]

Recent Results: IM Australia, IM China, Busselton Half IM, Wildflower...

April results keep the good times rolling as ironguides athletes went within to win national championships and major international races, set more monster PB's and enjoyed themselves at races around the world.

I think I've set a scary precedent...[more]
- Charlotte Paul, Winner, Busselton Half IM

Charlotte Paul, Ironman China Winner -- After a 3rd place podium at IM New Zealand in March, ironguides' Energizer Bunny Charlotte digs deep to finish fifth overall and run the fastest run of all men and women...coached by Kristian
Amanda Balding, Winner Ironman China 70.3 WPRO
Joszef Major, 3rd Overall China MPRO -- on a borrowed bike!
Mark Jansen, 3rd Overall Ironman 70.3 China, top AG athlete - congrats Mark!
Mel Lipsey, 60+ AG, Best-ever Wildflower Long Course Race - kudos Mel!!
Damian Esperenza, New PB at Wildflower - way to go, Damian!
Paul Duffy, Top Ten in M40-44, IM China -- heading to Kona!
Neil Franks, Winner, M50-54, IM China 70.3 - congrats Neil!
Marie Doke, 14min PB and 2nd in AG, IM Australia - congratulations Anthony!
Kevin Bloor, M50-54, First IM Finish, IM Australia -- in 11:36! Stunning debut, Kev!!
Kevin Lucas, 9:57 IM Australia, new PB by 1:35 -- wicked mate!
Anthony Osment, 14min PB IM Australia - congratulations Anthony!
Ben Atkins -- 10:00:08 at IM Australia, following the ironguides 20-week IM Training Plan -- "poor bugger", but Big Congrats in order, Ben! Way to go!!
Matt Cusack, 5:27 Oceanside 70.3 -- a one-hour PB! Nice one Matt!!
Debbie Fritzer, 4th in AG and new PB, Oceanside 70.3. First podium -- nice work, Debbie!!
Christina Jackson, 3rd in AG -- 48min PB! Oceanside 70.3
Jerry Busheff, 21min PB, Oceanside 70.3 -- congratulations Jerry!
Greg Sexton, 30min PB, Oceanside 70.3 -- brother John Sexton, one hour faster! Yo bro's -- nice work, great races!!!
Amy McGrath, 5th Overall and 3rd in AG, Texas Lonestar Half Ironman -- yahoo Amy! Nice one!
Luiz Topan, M40-44 -- Winner, Brasil National Championships...ai ai ai Luiz, you do it again!
Marcelo Penna, 7th, M30-34 Brasil National Championships -- "...best race I've ever done!" Not bad for a long course guy -- way to go Marcelo!

back to top

Coach Vinnie: IM Training - Six Most Common Mistakes, Race Month

There are many ways to ruin a perfect performance in the weeks leading up to your Ironman Race.

Learn from other athletes' mistakes and avoid the mistakes listed here...starting with tapering too early, and too much.[more]

Coach Kristian: Confusion About Diet!

Lately a lot of my athletes have asked about nutrition, mainly with the goal of losing some pounds. I believe there is a huge myth out there that when in Ironman training you can pretty much eat want you want...

...the logical thought process would be that to go faster, the first point of call would be to lose some pounds of excess body fat, before worrying about the weight of your bike or it's carbon components or how your gear has faired in the wind tunnel. It costs alot less too! [more]

Coach Sergio: The Method - A Different Perspective on Recovery

One of the most important aspects of training is to ensure proper recovery between sessions and ongoing, while allowing maximum training for the goals and abilities of each athlete. With proper recovery you'll train more consistently and will be to keep the quality of your workouts higher on an ongoing basis.

The Method allows athletes to recover better and train harder by incorporating rest directly into the training structure [more]

Coach Kelli: You don’t need to be a chef to eat well!

Most of us are time-deprived in our day-to-day lives and it can be a challenge to prepare nutritious meals or snacks each day. But with a little planning and organization you can eat better to maximize your training sessions and recovery! [more]

Ask Dr. Ryan: Getting your Zzzzz's...

Think that late night doesn’t really matter in the grand scheme of things? Think again…..!

Rest and recovery play a crucial role in keeping a triathlete training injury free. Whether you’re a top pro or an aspiring age group athlete, allowing your body the time it needs to refuel, repair and regenerate is absolutely critical. But this doesn’t just mean building a day of rest into your workout schedule once per week or once per cycle. [more]

Earn 30% with the ironguides Training Plan Affiliate Program!

Click here to join our Training Plan Affiliate Program!

May 2009 archives

When the going gets tough... ... the tough get going!