July 2009
archives

Straight down the middle...

You've been at it all spring and have a few races under your belt, but the big goals are still ahead. Probably you're starting to feel a little tired and that's hitting your motivation, your mood and maybe your fortitude - sometimes it just feels tough to make the right call on training.

Do you keep training hard, or you take a little rest?

One of the beautiful things about endurance sports is that it's a game where we can quickly see results from our hard efforts. That's what draws so many to the sport, after all. It's no secret that there's a lot of "Type A's" in our sport and that many cases of over-doing it crop up every season.

But getting the best results isn't always a "sure thing." What works for you one year might not work so well the next. The strict discipline we follow early in the year seems to make us come apart later -- the very thing that made us strong now becomes the thing that makes us weak, as our fatigue mounts and health, well-being and results suffer!

They say that what doesn't kill you makes you stronger -- but have you ever thought about the opposite? What makes you stronger can kill you (figuratively speaking in the case of our training example)!

There's a lot of noise out there, and one of the sources that most interferes with healthy and effective training levels is often our need to live up to images or expectations we have of ourselves or others have of us. We cling to notions of "glory" or "hardness" to stave of fear of failure and "becoming soft" -- when too often the case is that we err on the side of too much as a result!

Rather than thinking of your training and racing in terms of "hard" and "soft", try thinking in terms of "resilient" and "flexible." Sometimes the smartest decision you'll ever make as an athlete is the training you chose NOT to do -- in other words, being flexible in spite of what your training plan says. Or, if you're the type that tends to be a little under-prepared, maybe you need to be a little more "resilient" to the normal fatigue levels we encounter in triathlon training. Steer the path that takes you straight down the middle between resilience (instead of hardness) and flexibility (instead of softness).

And avoid buying into irrelevant ideas and perspectives on your training. Only YOU know what is best in the end. Let go of "must training" and try "just training" for a bit -- instead of clenching at your training like a bulldog, be open to the possibility of what can happen. There's no need to HTFU when it's killing you.

Maybe it' time to try some EYT instead...

Enjoy Your Training!

In this issue

ironguides Locations - Announcing ironguides Singapore
In the Media - The Method in Triathlete Magazine USA
ironguides Brazil - Ironman Brazil 2010 Entries Still Available
Partner News & Discounts - Introducing Vitargo: Fastest Fuel Absorption!
Recent comments - "I had the race of my life today!"
Triathlon Travel - Introducing Premium Plus Sports Travel
Training Camps - Singapore / Open Water Swim Stroke / Kona Preparation
From the Archives - The Building Blocks of Success Part II

* * * ARTICLES & BLOGS * * *

Head Coach Marc and Coach Alun: Type Like a Human: Getting Fast in the Open Water
Coach Vinnie: The Switch - From Short Course to Ironman
Coach Kristian: Confusion About Diet!
Coach Sergio: Worried about the 2% but have you done the 98%?
Coach Eric: You Gotta Love the Bike!
Ask Dr. Ryan! Getting your Zzzz's...

Bright Lights, Big City: ironguides Singapore Kicks Off!

ironguides is excited to announce a new partnership with Singapore-based sports marketing and event services company HiVeloCity and Singapore sporting goods concept store Athlete’s Circle to launch ironguides Singapore!

ironguides Singapore kicks off with 8 weekly coached sessions and is led by ironguides Coach Shem Leong. Based out of the Athlete's Circle location at 27 Boon Tat Street, Shem will provide local athletes with the high level of professional training and coaching support people have come to expect from ironguides. Read more about Shem here.

To introduce ironguides and The Method, our innovative training approach for athletes of all abilities, Shem and SE Asia Head Coach Vinnie Santana will be hosting an introductory camp from July 17 - July 19.

Athlete's Circle is a multi-sports specialty store for athletes, by athletes. Find out more at athletescircle.com.sg

back to top

The Method in Triathlete USA Magazine: Read our series Triathlon Heresies

Interested in learning more about The Method and our unconventional approach to triathlon training?

Then check out the latest editions of Triathlete USA magazine!

In the July issue we introduced The Method and our series Triathlon Heresies with a broad look at the principles and concepts we use to help athletes go faster and liver healthier lives.

In the current August issue, check out Type Like a Human for the ironguides take on the specific needs we have when we swim train for open water. In September we'll share our approach to cycling training for triathletes in Ride Like a Demon.

Find Triathlete Magazine on the web at http://triathlon.competitor.com

back to top

ironguides Brazil: Limited Ironman Brazil Entries Still Available!

ironguides is the Official Coach of Ironman Brasil and to get you prepared for the big day on the island of Florianopolis, we've put together an exciting package combining our great coaching service with entry into the race!

Note: Entries are extremely limited and a small number only have been reserved in each category, below.

Each Entry Package includes:

• ironguides Custom Training Program designed by an ironguides coach for you and your situation, to help you race to your full potential on May 30 2010!
• Six months of coaching by an ironguides Coach at the level of support you choose (Basic, Complete or Premium), starting anytime you like
• Enry into Ironman Brazil 2010 in Florianopolis

Prices

Entry to Ironman Brazil with 6 Months Basic Coaching

1360 USD (limited number of slots; proof of Brazilian citizenship AND residence required)
1930USD (limited number of slots)
Register!

Entry to Ironman Brazil with 6 Months Complete Coaching

2590 USD (limited number of slots; proof of Brazilian citizenship AND residence required)
1690 USD (limited number of slots)
Register!

Entry to Ironman Brazil with 6 Months Premium Coaching

6150 USD (limited number of slots)
Register!

All slots sold on a first come, first served basis!

More about ironguides Coaching at ironguides.net/multisport
In Portuguese: http://www.ironguides.net/br

To purchase your Race Entry Package, visit
ironguides.net/race/imbz

back to top

Introducing Vitargo: The Fastest Absorption of Any Training Fuel!

ironguides is proud to welcome our latest partner, Genr8 and Vitargo! Chances are you've not heard of this new super fuel yet, but it's been used in Sweden and based on university studies there, has been shown to be the fastest-absorbing carbohydrate fuel available on the market.

Research studies performed at the Karolinska Institute in Stockholm, Sweden-the birthplace of carbohydrate/glycogen loading back in the 1960's-and the University Nottingham in the United Kingdom have shown that Vitargo® is superior to the carbohydrates found in ordinary sport/ energy/recovery drinks and powders.

In fact, Vitargo's so popular with some people that one of our coached athletes was disappointed to see us partner -- "Now the secret's out!" he said! In field testing by ironguides Coach Eric Doehrman, we found that Vitargo lived up to its claim of faster absorption -- Eric put down 900 Calories of Vitargo solution in a 90 minute span at relatively intense effort. That's about a 50-70% greater absorption rates of many other fuels available on the market!

As with all our partnerships, Genr8 and Vitargo offer great discounts to all our athletes:

10% off when you buy any ironguides Training Plan
25% off when you join any ironguides Coaching Program

More about Vitargo here.

back to top

Recent Comments: My Fastest Race Ever!

After 3 months of coaching from ironguides Coach Alun Woodward, Georgie Ayre from London, England smashed her previous half Ironman PB earlier this year by 20 minutes, going 4:45 -- her first time under five hours!

So - from now on you're the boss!! I'll just do whatever you say. :-) I had the race of my life today. I came home 4th women and 2nd in my age group, which in itself isn't anything new, but.... I did a 4.45, which is a 20 min PB and my first sub 5 hour 1/2 IM. I'm absolultely stoked!

- Georgie Ayre, London UK, by email, coached by ironguides Coach Alun Woodward

Thank you, thank you, thank you, thank you, thank you...Before I start with my race report I want to thank you for everything you did for me. In only seven months you changed me from a shakingly doubtful athlete into a IM 70.3 Champion. I owe you big, my friend!!!! And: ironguides' The Method must be the most awesome training principle in the world!

- Gilbert Fisch, Switzerland, by email - coached by ironguides Coach Sergio Borges

Just wanted to say a big thank you for all your support and guidance over the last nine months -- and for of course enabling me to achieve a new PB by 15 minutes!. And apart from the new PB I can tell I'm the fittest I have ever been because it only took me one day to recover from my race!

Being coached by you has been a very positive experience and I have learnt a great deal - in particular my cycling style has been transformed from a low strength spinner to a more efficient, lower rpm style.

- Stuart Dawson, by email, coached by ironguides Coach Vinnie Santana

back to top

Triathlon Travel: Introducing Premium Plus Sports Travel

This month we proudly introduce you to Premium Plus Sports Travel, the world's leading provider of multi-sports travel, with over fifteen years of experience. Premium Plus Sports offers exclusive and efficient travel services and resources designed specifically for the multi-sports traveler.

So if you're up for an Ironman or other race in a far-off place this year, look to the folks at Premium Plus to get you there in style and comfort! More information at http://www.premiumplus-sports.com

back to top

Training Camp News

An exciting array of camps are lined up for the summer months, starting with our series of Open Water Swim Stroke Clinics in the US and Europe, our ironguides Singapore Kick Off Camp in Singapore in mid-July, and our Hawaii Ironman Preparation Camp in hot and sunny Lagos, Portugal -- we should mention the wind, too!!

ironguides Open Water Swim Camps, Summer 2009

Learn how to swim effectively in open water using ironguides "The Method" training and swim techniques that improve your skills in open water. Read more about our approach to open water swimming here: Type Like a Human.

[more info]

Singapore Triathlon Clinic and Training Camp, July 17 - 19

Following up on our Triathlon 101 Clinic in May, ironguides Singapore and Athlete's Circle bring you a camp for all athletes, racing all distances, to learn how to make your training more effective, save time and put some final preparations in place for the Desaru Half Ironman for those racing on August 1.

[more info]

Hawaii Ironman Preparation Camp, Lagos Portugal, September 2 - 6

Train and prepare in Europe's best triathlon training ground - Lagos, Portugal! This camp will be led by ironguides Head Coach Marc Becker, a two-time top-fifty finisher in Kona, with a 9:03 personal best on the course. Come find out what it takes to do your best at the race everyone wants to peak for!

[more info]

Click here for more information about our Camps!

back to top

From the Archives: The Building Blocks of Success - Part II

This installement of The Inner Game looks at that most powerful of emotions: Desire. Without it, what can you hope to achieve?

Desire is the first emotion that arises when we seek to achieve anything. The strength to which we feel desire ultimately determines our level of accomplishment. No matter what the sport, in the winners’ circle you hear it said time and again that the winner “just wanted it more.”

This is not coincidence or some throwaway line – desire is in fact the very driving force that lifts champions to the top of the podium. Experienced coaches know this and understand that when an athlete’s desire is primed, almost any training that athlete does will generate results. But when an athlete’s desire ebbs, no training plan in the world will make a difference.

Weak desire delivers weak results.... [more]

back to top

Head Coach Marc and Coach Alun: Type Like a Human - Getting Fast in the Open Water

The second installment in our series "Triathlon Heresies" is published in Triathete Magazine USA this month -- look for it on shelves now! "Type Like a Human" looks at triathlon swimming and how common mistakes taught in pools nation-wide are keeping you from swimming to your best potential in the open water.

If you’re like most Age Group athletes, one of the most challenging (and frustrating) aspects of your training is how to improve your swim time. For many athletes the question that arises once they’ve acquired basic swim skills is: Why am I not getting any faster in my races? To answer this question we have to step back a little and understand that the requirements of pool swimming and open water triathlon swimming are very different. [more]

Coach Vinnie: The Switch - From Short Course to Ironman

Sprint or Olympic distance triathlons, are the first steps for any triathlete to get to the ultimate triathlon event, the ironman. But what should you be careful of when doing the switch?

A few days ago I was coaching at an Ironman race and saw a very typical scene, a professional triathlete who has ITU world cup podiums and Olympics in his athletic background, but who just couldn’t deliver the same top result in a relatively weak field. This athlete was by far the fittest athlete in the field, but that doesn’t mean Ironman fitness, which is not only physical related, but also has many other aspects around it... [more]

back to top

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]

back to top

Coach Sergio: Worried about the 2% but have you done the 98%?

In the triathlon world, everyday we see something new; a super aerodynamic bike, gadgets (powermeters, GPS, HR monitors, etc), a nutrition supplement that claim it will improve your Vo2 Max, running shoes that can make you run faster, etc.

The powerful marketing behind all these products make us believe that everything we see, is a must buy product that will help us in improving our performance. If all they say is true, How much will the these products really help you ? [more]

back to top

Coach Eric: You Gotta Love the Bike!

If you don't love the bike, triathlon racing and training can be a nightmare. You can float the swim and walk the run, but the bike is unforgiving.

No matter what distance you race in triathlon there is one thing that will not change, you spend more time on the bike than anywhere else. This very statement seems to be one of those “Duh” statements, if not for the fact that a large number of athletes ignore it. You can’t escape your bike training, so might as well learn to love it. [more]

back to top

Coach Kelli: Metro Sports asks "What's best to ingest?"

ironguides Coach Kelli Montgomery was consulted for a Nutrition article on refueling in the June edition of Metro Sports NY. But when it comes to refueling, what’s best to ingest? To answer this, we tapped licensed sports nutritionist Kelli Montgomery, a former pro triathlete. Here are her smart-snacking picks, plus advice on which foods to avoid—and why. [more]

back to top

Ask Dr. Ryan: What's Up With the Shaved Legs?

Many athletes shave their legs, and most have their own reasons. Here are a few reasons to consider shaving down this summer.

As a male triathlete, I’ve often been questioned about the motivation for taking up a personal grooming habit that has traditionally been reserved for those with two X chromosomes. Most non-triathletes assume that we shave our legs to decrease drag from water resistance in the pool. But wait, we most often where a wetsuit when we compete (in fact, there are few races in North America where wetsuits are not used), so that can’t be it. [more]

back to top

Earn 30% with the ironguides Training Plan Affiliate Program!

Click here to join our Training Plan Affiliate Program!

 

 

Become a Certified ironguides Coach!

Are you interested in making a living as a triathlon coach or expanding your current roster by training local and online athletes using The Method, ironguides' innovative training approach for Age Group athletes?

Find out about ironguides Certification and starting your own business as an ironguides Coach!

More information