August 2009
archives

Are you on fire heading into the late season?

July has come and gone and many of ironguides' Ironman athletes have their Ironman races behind them. Only a few weeks later many of them are on fire at sprint and Olympic triathlons around the world!

With July come and gone, the Northern Hemisphere race season has crested and is coasting gradually into "late season" mode. Now's the time to reap the rewards of the work you've been doing all year and apply it to the weekend races.

If you raced an Ironman in the last few months, you're set up to have a fantastic series of races if you focused on recovery and kept the ensuing three to four weeks' training volume modest. Finishing an Ironman contributes to your fitness like no other workout you'll do, and as long as you avoided the temptation to keep training at pre-Ironman levels, you can put that fitness to work at the sprint and Olympic distances.

The first key is to keeping your training efforts short and light in the first 7 - 14 days. If you took a week off after the race, you'll feel extremely sluggish getting back into action as your systems have shut down and you'll need to gently stimulate them to bring them back online before you can access your new abilities properly. Avoid the temptation to push long or hard as you'll only delay your recovery and hit a mini-plateau as a result. Now's the time to "save your cans of whoop ass" for the races -- stick to 30 - 60 minutes in your workouts, and make gentle "nudges" at top end or intermediate speed. Make sure you book yourself into some sprint races for the three weekends starting two weeks after Ironman.

The second key is to keep the first key in mind for days 14 - 21, too! After a week to ten days of training again, you'll find things are coming 'round and the short, hard efforts feel like something you'd like to act on and "test" to see what you've got. Well, you're right to feel this way -- you can be on fire right now, but save that fire for race day! You want to set the scorching performances when it matters, so hold back them horses and keep your hard efforts well short of race distance. Keep "nudging" at high intensity -- just enough to engage the system, then back off, recover, and do it again. All you want to do is re-engage your speed without pushing it so much that you delay recovery from Ironman.

Be a mature athlete and rein in your horses, keep your training to very moderate amounts, eat healthy and get your sleep -- that's all you'll need for some smoking fast sprint and Olympic distance races after Ironman. Of course you could just sign up for the ironguides 12-week post-Ironman Recovery Plan, too! Either way, keep your impulses under control, wait for your fitness to come knocking again, and you'll be on fire at the races in the month following your Ironman!

Your best is our business.™

In this issue

ironguides Locations - Announcing ironguides Washington DC
In the Media - Triathlon Heresies: The Method in Triathlete Magazine USA
Partner News & Discounts - Introducing Kestrel Bikes and Dr. Vie Superfoods
New Programs - The Method for Beginner Triathletes
Recent comments - "I had the race of my life today!"
Training Camps - Late Season Camp in Lagos Heat & Free Run Clinics
ironguides Brazil - Ironman Brazil 2010 Entries Still Available
July Results - PB's, Wins, AG Wins and More Kona Slots...
From the Archives - The Building Blocks of Success Part III

* * * ARTICLES & BLOGS * * *

Head Coach Marc: Ride Like a Demon - Bike Training for Age Group Triathletes
Coach Vinnie: Translate long course experience into short course results
Coach Kelli: Tips to Reach Your Daily Fruit and Veg Targets
Ask Dr. Ryan! How to Keep Your Lower Back Healthy

ironguides Locations - Announcing ironguides Washington, DC

ironguides is excited to announce a new location on the shores of the Potomac. ironguides Washington kicks off on August 1 - now triathletes can train the ironguides way in the nation's capital and nearby NOVA region with Certified ironguides Method Coach Anthony Lee.

Coach Anthony has been active in triathlon for 21 years since the age of 14, and is a 16-year veteran of the US Military, having served in the US Air Force and US Army. His drive and dedication to his athletes allows them to reach their goals - while having fun training by the principles of The Method.
More about Anthony

Find out more at http://www.ironguides.net/us/washington-dc

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ironguides in Triathlete USA Magazine: Ride Like a Demon

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

Then check out the latest editions of Triathlete USA magazine!

This month our series "Triathlon Heresies" takes a look at cycling for triathletes in Bike Like a Demon. Written by two-time Canadian National Elite Champion and ironguides Head Coach Marc Becker, of whom legendary Tour de France sports commentator Phil Liggett once said "he has the best pedal stroke of any cyclist I have ever seen", this article examines the training errors most triathletes have been told to make - and how to correct them!

With the Tour de France over and Lance Armstrong back in the news, the cycling and triathlon media have made plenty of comments about the higher cadence at which Armstrong rides compared to many of the other riders. Unfortunately, nothing has compromised the average triathlete’s ability to improve on their bike more than the assumption that maintaining a higher cadence equates to improved performances regardless of the rider’s ability and fitness. Professional cyclists compete at much higher power outputs than the typical triathlete and they don't have to run at the end of the bike so they can afford to push their legs and body much closer to the point of exhaustion by the end of the ride. More

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

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New Partner! Kestrel is the Official Bike of ironguides

We're excited to announce that Kestrel is the official bike of ironguides. So why Kestrel? Of course there are all the things you would normally look for in your dream bike -- stiffness, strength, speed, resilience, ride quality, light weight, geometry & fit, build spec, exclusivity, solid warranty...and the list goes on!

And let's face it, aesthetics play a big part, and there's a certain intrinsic beauty in the kind of form-follows-functions designs that only molded carbon combined with years of refined design and engineering expertise, can provide.

We're stoked to bring Kestrel's superior technology and aesthetics to ironguides coached athletes at incredible preferred prices!

All ironguides Coached Athletes receive Kestrel Preferred Pricing on any Kestrel Frame or Complete Bike!!

More about this fantastic offer with Kestrel here.

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Introducing Dr. Vie Superfoods: "More Fulfilling, Great Tasting!"

Sorry for the title, but if you remember back to the early days of triathlon, Bud Lite's call to arms still rings clear and you'll get the above! Now the old refrain might not be quite what comes to mind when you think "chocolate", but we've partnered with Dr Vie Super Foods to bring you their delicious, raw energy chocolate foods to ironguides athletes at preferred prices.

We've already placed our first order, and we're sold on their choice superfoods - check out what Dr Vie has to offer and you'll realise "great tasting and more fulfilling" is only the start....

25% off Dr Vie when you buy any ironguides Training Plan
35% off Dr Vie for athletes on an ironguides Coaching Programme

More about Dr Vie here.

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Announcing The Method for Beginner Triathletes

Triathlon can be a daunting sport, especially when you're new to it. That's why we've added the ironguides Beginner Triathlon Training Program to our list of Monthly Subscription Programs. Priced at only 39 USD/month, the Beginner Triathlon Training Program makes Method training available to "newbies" in a convenient online format.

If you're new to the sport of triathlon, or if you prefer a lesser, fitness-oriented (rather than performance-oriented) training volume, then the ironguides Beginner Triathlon Training Program is for you!

Just like all our other Method training programs, the Beginner Triathlon Training Subscription uses the principles of The Method to ensure constant progression. Your training in all three sports focuses on training like you race, and provides sessions that improve your triathlon-specific skills, strength and aerobic fitness so that you race faster and train healthier.

The ironguides Beginner Triathlon Training Subscription Plan is designed for newcomers to the sport of triathlon and is geared towards Sprint and Olympic-distance racing. The Beginner Triathlon Training program uses the principles of The Method to structure your training so that you:

• Use your time not just to get fitter, but to develop sport-specific skills and strength
• Can consistently complete your training without feeling overwhelmed
• Enjoy and are able to afford your training without needing quantitative tools such as power meters and heart rate monitors
• Focus on Sprint and Olympic triathlon participation

See Beginner Triathlon Training Program for more information.

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Recent Comments: I Had the Race of My Life!

ironguides athletes get the results they were after...including another ticket to Kona!

Your simple approach on ‘turning down the noise’ on worrying too much about training really helped me feel calm on the day and the nutrition plan we worked out meant that for the first time in 8 ironmans I didn’t have any stomach issues or cramping!

The training and race approach helped me feel great on the course and I had my best Ironman day ever! Who can ask for more?

- Stephen Elliot, after IMUK, coached by ironguides Coach Kristian

I had the race of my life! Find out in a few hours if I will make Hawaii!! What a feeling!! Thanks for all the hard sessions -- no doubt in my mind it was the training and some mental strength on Sunday. So started running and ran 3.08!! Felt amazing... I had no bad patches the whole race, was in no pain.

- Andy Brodziak, 4th M30-34 IMUK, coached by ironguides Coach Vinnie -- and yes, he did get that Hawaii slot!!!

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Upcoming Camps & Seminars

Plenty on offer over the next few months. If you're planning a late-season race come and join us on a long course training camp in Lagos - perfect for Kona-bound athletes. For coaches there are opportunities to earn USAT CEUs while learning about The Method and for athletes, with an eye on next season, why not attend a free running seminar or sign on for a pre-season training camp in 2010.

Lagos, Portugal 2009 Late Season Long Course Training Camp
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 personal best of 9:03 on the course. Come find out what it takes to do your best at the race everyone wants to peak for!

We'll put in some serious volume and examine critical components of longer distance racing and training, including strength, nutrition and recovery. You'll learn how to balance your training better so you recover quicker and race faster.

Dates: September 2 - 6
Price: 599 USD
[more info]

ironguides CEUs for USAT Coaches
Are you a triathlon coach interested in expanding your coaching and training knowledge and seeing your athletes' times improve along with their general wellbeing?

Earn USAT CEU's towards your coaching status while learning about The Method, ironguides' completely unique training approach to triathlon. You'll learn about the principles that contribute to a healthier endocrine system, improved recovery, reduced training volume and improved motor skills - helping you build faster, healthier and happier athletes.

Dates: October 17 - 18
Location: New Haven, Connecticut
Price: 249 USD USAT Coaches / 269 USD USAT Members / 299 USD Community
[more info]

2010 Pre-Season Training Camps in Lagos, Portugal
Join us for one or two weeks during our 2010 Pre-Season Training Camps in Lagos, Portugal. Southern Portugal offers the perfect terrain and climate for pre-season preparation for your 2010 Triathlon Season.

Each Training Camp Package provides:

• Daily coached sessions for swim, bike and run (two training sessions daily, six days per week)
• Complete training program for the duration of your camp
• Measured routes and maps for your training rides
• Daily access to state of the art, brand new training facilities
• A wide diversity of stunning scenery, perfect training terrain (not too hilly, not too flat) and great early season weather
• Accommodation in a selection of quality hotels or self-service apartments
  

Dates:
January, February and March/April 2010
One- or two-week options

Prices:

699 USD One week including accommodation*

999 USD Two Weeks including accommodation*

* Single surcharge applies; half- and full-board options available at a surcharge

[more info]

Free!! Triathlon Run Clinics - How to Run Fast in Triathlon
Interested in improving your triathlon run splits? Come join us at one of the following free seminars and find out how to improve the third leg:

• Learn that "pure" running is NOT triathlon running
• Learn how to develop the ability to run on fatigued legs
• Learn how to improve your run motor skills
• Run less, run faster
• Find out how improper intensity and volume can injure or slow you down

Dates:
San Diego, CA - August 30 at 9am
Washington, DC - August 30 at 11am
Wallingford, CT - August 27 at 6:30pm
Huntsville, AL - September 1 at 6:00pm
[more info]

Click here for more information about our Camps

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ironguides Brazil: Limited Ironman Brazil Entries Still Available

We've sold out of our Training Plan options that included entry to the 2010 Ironman Brazil, only a few slots remain for the ironguides Ironman Brazil Training Package.

You receive six months of coaching tailored to your needs along with entry into Ironman Brazil in May 2010. Don't wait or it'll be too late and we'll have put up the Sold Out sign! More information

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Recent Results

Joszef Major, 28th Overall, MPRO, Challenge Roth, 8:38
Alun Woodward, Winner, MPRO, Hungary National Middle Distance Champs
Bruno Belfort, 5th M30-34, IM Austria, 9:11
Fredrik Martin, 6th M25-29, IM Switzerland, 9:06
Georgie Ayre, 6th W30-34, IM Switzerland, 10:29
Paul Stiekema, AG Winner, Richland Sprint Triathlon
Leigh Stiekema, AG Winner, Richland Sprint Triathlon
Gary Barnes, AG Winner, M25-29, Sylvan Lake Half Ironman
Neal Dunn, M30-34, Ironman Lake Placid, 10:45 New IMLP Course PB by 25min
Lyndon Box, M35-39, Ironman Austria, 9:48 on 60-hour work weeks!
Lyndon Box, M35-39, Winner, OVERALL, Tigershark Sprint Triathlon
Bruno Belfort, M30-34, Ironman Austria, 5th age group, Kona slot at his first Ironman!
Elise Gaudet, W40-44, AG Winner, Sylvan Lake Half Ironman
Gilbert Fisch. M50-54. Ironman Switzerland - 10:02 FIRST Ironman!!!
Marisa Rastetter, F35-39, Carlsbad Triathlon - 1st AG, 2nd Overall Amateur
Ki Song, M40-44, Carlsbad Triathlon - 6 minutes improvement in a Sprint Tri
Christina Jackson, Ironman 70.3 Rhode Island - 3rd AG, new Personal Best 4:50
Christina Jackson, Strawberry Fields Triathlon, 1st Overall, new Personal Best 2:11
Joe Flaherty M40-44, Rhode Island 70.3 -5:31- new PB by 26 minutes!
Anthony Osment, M35-39, Gold Coast Marathon, 2:50:24, 9 minute PB
Tim Moore, M45-49, Vancouver Half Ironman, 4:42:01, 2nd Age Group
Darren Roberts, Ironman Germany, 10:41, 35 minute PB, after 9 weeks of the ironguides 20-week Ironman Training Plan
Donald Hellen, M45-49, Wet Dog Triathlon -Male Masters Champion
Karen Doehrman, W40-44, Wet Dog Triathlon, Female Masters Champion
Brenda McGovern, W50-54, Wet Dog Triathlon, 2nd in Age Group
Emily Johnson, W25-29, Wet Dog Triathlon, First Triathlon! 1:20:50
Matthew Price, M25-29, Wet Dog Triathlon, FIrst Triathlon! 1:01:00

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

This installment of The Building Blocks of Success looks at Dedication - our commitment to taking the steps to achieve a goal.

From desire springs dedication. Many people confuse dedication with temporary devotion or hard work, but true dedication means you don’t stop until the task you set out to accomplish is complete. Champions view this mindset not as a unique ability, but as an intrinsic component of their success. [more]

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Head Coach Marc: Ride Like a Demon

The third installment in our series "Triathlon Heresies" is published in Triathlete Magazine USA this month -- look for it on shelves now.

Last month we looked at how triathlon swimming differs from pool swimming and how changes to your training and stroke, that defy conventional swim wisdom, can result in instant performance increases in the open water.

Hopefully you've tried some of these strategies in the past few weeks and you are ready to start challenging some of the conventional thinking about bike training in triathlon. [more]

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Coach Vinnie: The Switch - From Long Course to Short Course

I often come across athletes who have trained and raced Ironmans for a few years, and due to limited time or other reasons, they decide that it would be more appropriate to train for and race short courses.

Coach Vinnie tells you how to translate the experience and fitness you gained while long course racing into short course results. [more]

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Coach Kelli: Tips and Tricks for Getting Your Daily Fruit and Veg

Most of us know we should be eating plenty of fruit and veggies every day, but most of us fall short of the recommended 9 servings daily. Yes, that's right: 9 servings! Sound daunting?

Don't worry - ironguides coach and sports nutritionist Kelli Montgomery shows that with a litttle creativity you can hit that target. [more]

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Dr. Ryan: Keeping your lower back healthy

Keeping your lower back healthy can be tough when logging big mileage week in and week out.

Sports chiropractor, Dr Ryan, gives you some tips to keep you in the "no back pain" camp over the long haul. [more]

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Earn 30% with the ironguides Training Plan Affiliate Program!

Add ironguides Training Plan Sales to your website - every purchase earns you 30%. Simple, easy implementation -- a convenient way to provide great training and results and help pay for training expenses!

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