ironguides: the eKick, September 2009

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September 2009
archives

Thank you. You make us proud!

This month we're thrilled to say Congratulations and Thank You to all ironguides athletes around the world.

Triathlon is a sport of 3's, so it's fitting that 27 of you qualified with your hard work and persistence for the Ironman World Championships on October 10 in Kona, Hawaii -- some for their first race on the Big Island, while others are heading back for the big show again.

Meet ironguides in Kona
(see below)

We're immensely proud of the 17 athletes who qualified through our Coaching Program and the additional 10 who trained hard and qualified for Kona using our 20-week Ironman Triathlon Training Plan.

There were close calls, too, with numerous close finishes for those who missed their qualifying spot by only a few minutes. Others trained hard all year and succumbed to the inevitable Murphy's Law that is part of Ironman. Equipment failure, family events, a training (or racing!) accident -- any number of things can happen en route to Kona. The road to Kona is long and paved with setback and valuable lessons, but embedded in every result is the next step in our success if we are patient and resilient. There will be other Hawaii Ironmans, so keep working hard and never give up!

Meet ironguides in Kona - October 7

Come meet our senior coaches Vinnie Santana (SE Asia), Sergio Borges (USA) and Kristian Manietta (Australia) in Kona before the Hawaii Ironman for a pleasant catered BBQ at lunch.

Where
Alii Cove, Condo Number F22 (BBQ area in front of complex)
A ten minute walk from Lava Java, just over the first little bump on Alii Dr (run course),
on the left hand side of road just past Royal Kona Resort.

When
11:00 a.m.
October 7, 2009

Who
ironguides athletes, ironguides sponsor partners, and
anyone interested in learning more about ironguides.

Spouses and family welcome!

Contact
Local: (808) 333 5893 | Coach Kristian Cell: +61 421 089 125

RSVP
Please send an email to kristian@ironguides.net

In the meantime, for everyone heading to Kona, please check out this month's eKick for The Kona Dream, Coach Vinnie Santana's advice on having your best race at the Big Kahuna.

Enjoy Your Race!

In this issue

ironguides Locations - Announcing ironguides Vancouver
Partner News - Aviva Ironman 70.3 Singapore Coaching & Training Partner In the Media - Triathlon Heresies: The Method in Triathlete Magazine USA
New Programs - The Method for Marathon Training
Training Camps - Pre-Season 2010 Training Camp in Lagos, Portugal Finally - Follow ironguides on Twitter and Join us on Facebook too... ironguides Discounts - Race the San Diego Triathlon Classic
ironguides Brazil - Ironman Coach Package Slots Still Available
Recent Comments - Today Showed me the Potential of Your Program August Results - Age Group Champions, PB's and More Kona Slots...
More Partner News - We've Been Waiting for this: The New Kestrel 4000 Training Programs - ironguides Plans now available on Mindset Triathlon Guess Who's Climbing Kilimanjaro? - Our Own ...
From The Archives - The Building Blocks of Success Part IV: Discipline

* * * ARTICLES & BLOGS * * *

Head Coach Marc: Run like the Wind - Run Training for Age Group Triathletes
Coach Sergio: Performance - Forget Numbers, Use Your Perception
Coach Vinnie: The Kona Dream
Coach Kristian: Stimulate, Don't Annihilate
Coach Eric: Ignore the voices in your head - they are crazy, you AREN’T!
Coach Kelli: Quinoa? What the heck is that?
Ask Dr. Ryan! Calf Care

ironguides Locations: Announcing ironguides Vancouver!

ironguides is stoked to announce a new training location for certified Method training and access to preferred pricing on all our partner products! ironguides Vancouver kicks off this fall in Vancouver and begins its full training schedule in January 2010 with Coach Alan Carlsson!

Alan is a chartered professional coach with Coaches of Canada and a lifetime triathlete with beginnings going back to the early days of the sport, when 10-speeds were for fast folk and wetsuits were for scuba only.

Since then, Alan has participated in hundreds of triathlons from sprint to Ironman distance and has backed up his hands-on experiences with a Master's in exercise physiology.

More about Coach Alan Carlsson.

Find out more at .ironguides.net/ca/vancouver

Official Coaching & Training Partner for Aviva Ironman 70.3 Singapore

ironguides is the Official Coach and Training Provider for Aviva Ironman 70.3 Singapore.

ironguides brings top quality Triathlon Coaching Programs and Triathlon Training Plans to local athletes and those flying in for the race. In 2010 the event takes place on March 21.

Join ironguides Singapore to make the most out of your training time and get yourself ready for a new Personal Best!

More information about Aviva Ironman 70.3 Singapore.

ironguides in Triathlete USA Magazine: Run like the Wind

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

Then check out the latest edition of Triathlete USA magazine!

In our recent articles we've challenged some of the conventional thinking around swim and bike training for triathletes. We discussed how you can improve your performances by adapting your swim and bike training to the specific demands of triathlon and the limitations we face as athletes who have to train in three different activities. This month we'll take a look at how your training for the run leg of a triathlon can be adapted to help you run faster in your races. Just like swimming and cycling, triathletes need to train for running differently than "pure" � runners!

In fact, when compared to the top pure runners, triathletes are closer in their performances to the elite runners than we are to elite swimmers and cyclists. More

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

New: ironguides 13-week Marathon Training Plans Available

Thinking of a late fall or winter marathon? If you've enjoyed training by The Method, you might be interested in following one of our 13-week Marathon Training Programs.

The Novice Run/Walk program is for beginning athletes who want to just finish their race. We'll build you up to complete your marathon using a Run/Walk approach to your long runs and on race day.

If you're a novice who wants more than to "just finish", the Beginner Finish Running program trains you to complete your first marathon running all the way. Our focus on holding form under duress teaches you to make the most out of your training time and to run from start to finish on race day.

If you've already done a marathon but want to do your next one quicker, try our Experienced Finish Faster program. Our unique approach to training and balancing your recovery helps you get more quality out of your training without jeopardizing recovery.

More information about our Marathon Training Plans.

Camps and Seminars: Thailand, Portugal and USA

Phuket, Thailand Triathlon Training Camp

Dates
Come put the finishing touches on your training for the Phuket Triathlon. Join ironguides for a spectacular long weekend in the beautiful Phang Nga area, only 60min easy taxi ride from Phuket International airport.

ironguides athletes receive special rates on accommodations at our Camp Hotel, Bor Saen Villas. Fantastic food, an incredible atmosphere and great training environment make this the great getaway weekend for anyone looking to tune up for the Phuket triathlon. [More information]

October 22 - 25, 2009
Three-day Camp starts on October 22 with a Welcome Dinner

499 USD, limited space available

Contact vinnie@ironguides.net (Bangkok) or shem.leong@ironguides.net (Singapore) for information about accommodation and travel arrangements.

Sign up!

Lagos, Portugal 2010 Pre-Season Training Camps

Train and prepare for the 2010 triathlon season in Europe's best triathlon training ground - Lagos, Portugal!

Great scenery, sunny skies (mostly!), fantastic facilities, uncrowded roads, even a (slightly chilly) sea to swim in, with a great selection of cycling terrain including rolling hills, a small mountain and flats for recovery.

Nearby are hundreds of kilometers of red dirt roads for running in rolling terrain and flats to spare your legs from injury, and the long, flat beach of Meia Praia will test what your legs are made of at the end of Camp. [More information]

Dates (three options available)

Option 1: January 12 - 17, 2010
Five-day camp starts on January 12 with a welcome dinner

Option 2: February 23 - 28, 2010
Five-day camp starts on February 23 with a welcome dinner

Option 3: March 31 - April 4, 2010
Five-day camp starts on March 31 with a welcome dinner

649 USD, including 5 nights accommodation!

* Triple occupancy - single and double surcharge applies
* Travel and meals extra

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.

Are you a triathlon coach interested in expanding your coaching and training knowledge, seeing the times of your athletes impove along with their overall wellness? 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! [More information]

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

Finally...follow us on Twitter!

Well, we caved in. After a competitor decided it would be fun to squat on our name at twitter.com, we decided to clear up the situation and take our identity back!

Yep, can you believe it?! Triathlon coaching is a risky business, full of international intrigue, espionage, character assassination and all sorts of gruel...and that's just breakfast! So if you have a spare moment, check us out at

twitter.com/ironguides

Now you can keep tabs on the latest happenings at the races, training sessions, coaches' random musings and maybe even some gossip spreading throughout the ironguides world.

And just a few clicks away...join us on Facebook, too!

Race in the Motherland of Triathlon: Discounts to ironguides Athletes

ironguides is stoked to announce preferred entry for ironguides athletes into what is bound to become one of the classics of triathlon: The San Diego Triathlon Classic!

Moment Sporting Events is pleased to announce the Inaugural San Diego Triathlon Classic on October 10, 2009. This is San Diego's only USAT sanctioned Olympic Distance race, with a race course that showcases the best of San Diego.

Athletes will experience the history and beauty of America's finest city as they make their way through naval bases, historic monuments and San Diego’s waterfront on this spectator friendly course, over either the Olympic distance (1500m swim / 40k bike / 10k run) or the Sprint distance (750m swim / 20k bike / 5k run).

A convenient and spacious transition area and start/finish line on the water's edge in the southern corner of Liberty Station in the large Parks and Recreation green space makes this the perfect race for both athletes and spectators. And there's ample parking in the many parking lots within Liberty Station and post-race festivities that are promised to be "epic" (but not long and tiring and dangerous to your health!), featuring entertainment, award ceremonies, refreshments, vendors and exhibits.

ironguides athletes save 30 USD off the Olympic race and 15 USD off the Sprint race. [More information]

Contact rachel@momentcyclesport.com for your ironguides Discount Code.

ironguides Brazil: Slots 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]

Recent Results: Age Group Champions, PB's and More Kona Slots...

Luciano Hee, Top 15, M40-44, Brazil Trophy Sprint Triathlon, Sao Paulo, 1:31
Joszef Major, WINNER, Hungary XtremeMan, Hungarian Ironman-distance Championship
Andy Brodiziak, 4th AG, IM UK, 10h12 - Kona Slot!
Bill Dobson, AG Champion, 70.3 Philippines, 5h13
Drago Kok, 6th AG, 70.3 St. Pőlten
Drago Kok, 1st AG, Powerman Austria
Chris Huff, M35-39, IM KY, 10h14 - first Ironman!
Carin Hume, F30-34, IM Canada, 11h28 - first IM!
Amy McGrath - 3rd AG at IM KY and Qualified for Kona
Marisa Rastatter - 7th AG at US Nationals with run PR
James Sullivan 1st AG, 6th overall inJourney for Sight Triathlon, sprint
Lauren Novakowski 2nd AG F40-44, Litchfield Hills Olympic Triathlon
Kelli Montgomery, 1st AG F35-39 ,2nd overall, Cranberry Triathlon NE USA Regional Champs, Olympic distance
Benocs Zoltan, 9th European Long Distance Championship, Prague
Felix Jaber, 66th AG M45-49 Banamex Veracruz Boca del Rio - first Olympic!
Paul Thompson 2nd AG, M40-44, 70.3 Philippines
Charlotte Paul 3rd, 70.3 Philippines
Kristian Manietta, 1st AG M30-34, 70.3 Philippines
Matthew Price, M25-29, 1st Beginner, Mountain Lakes Sprint Triathlon
Karen Doehrman, F40-44, 1st Women 40-44, Rocketman Sprint Triathlon
Matthew Price, 3rd Men 25-29, Rocketman Sprint Triathlon - first season of triathlon!
Gary Burnett, 2nd M60-64, World Triathlon Championships, Australia

Partner News: We've been waiting for this - the Kestrel 4000!

Once in awhile a product comes along that makes our heads turn -- and stick! Kestrel Bicycles has always been known for its aesthetically pleasing lines and top performance.

And now with the new 4000, Kestrel is ready to turn the industry on its head.

In the words of Steve Harad, Kestrel's Brand Manager:

We tested apples to apples, with cables,
everything real against Cervelo's P3.

I wanted to know where we stood.

And our testing at A2 shows we've beaten them.

Here's a list of the Kestrel 4000's specs, from our partner Triathlete Magazine's Jay Prasuhn:

* The 4000 is a fully wind tunnel-designed rig. It has a cyclo-cross style in-line front brake akin to that of Specialized on the Transition, with a FSA top cap and built-in cable guide/stop. It’s mounted to a frame-integrated fork. “We tried the nose cone setup and at yaw, the bike was dying,” Harad says. “We found this solution to be much better. [More information]

All ironguides athletes receive very preferred pricing on all Kestrel complete bikes and frames, including the new Kestrel 4000. Contact info@ironguides.net for more information.

ironguides Training Plans now available at Mindset Triathlon

ironguides is pleased to announce that our unique, highly effective Method Triathlon Training Plans are now available at MindsetTriathlon.com.

With this new outlet for our eBook training manuals, ironguides is able to reach more readers who are seeking an alternative to the traditional triathlon training methods that often lead to staleness. Each ironguides Training Plan offers the athlete very detailed, clear directions that enable them to train without needing heart rate monitors or power meters to monitor their training.

Mindset Triathlon is committed to providing world class titles about related sports and training by giving athletes, coaches and enthusiasts a great selection of downloadable resources for all aspects of the sport. Similar to shopping for downloadable music, customers at MindsetTriathlon find the eBook, audio or video resource they want; purchase it and download it for immediate use. More information at mindsettriathlon.com. [more]

Guess Who's Climbing Kili?

That's right, ironfolks -- your very own Dr. Ryan is back in action – this time heading to Africa for an event a little different from triathlon…but one that I’m sure will require all the mental toughness of racing.

Eleven months ago Dr. Ryan joined the Arthritis Society of Canada’s “Joints In Motion” team. They are a fundraising group that raises awareness about the many types of Arthritis that effect millions of people worldwide by participating in marathons and long distance treks.

[more]

The Archives: The Building Blocks of Success - Part IV Discipline

This installment of The Building Blocks of Success looks at Discipline -- maybe the most important ingredient to succeeding as an endurance athlete!

Discipline is that component of success that ensures you carry on when you encounter the inevitable obstacles or setbacks on your path to success. Just as it’s pretty easy to cruise along with a tailwind but it takes some effort to continue on into a howling gale, likewise it’s folly to think that the best athletes can turn it on all the time.

You don’t have to look far in this sport to see examples of fallen giants who resurrect themselves. What distinguishes these champions from the rest of the herd is their ability, when fallen or in trouble, to follow or return to previous training patterns they executed during successful periods.

[more]

Head Coach Marc: Run Like the Wind

In our recent articles we’ve challenged some of the conventional thinking around swim and bike training for triathletes. We discussed how you can improve your performances by adapting your swim and bike training to the specific demands of triathlon and the limitations we face as athletes who have to train in three different activities. This month we’ll take a look at how your training for the run leg of a triathlon can be adapted to help you run faster in your races. Just like swimming and cycling, triathletes need to train for running differently than “pure” runners!

In fact, when compared to the top pure runners, triathletes are closer in their performances to the elite runners than we are to elite swimmers and cyclists.
[more]

Coach Sergio: Performance - Forget Numbers, Use Your Perception

In my 20 years of experience as an athlete and a coach, I've been through all the tri trends, different training methods and all the fancy gadgets used as tools for training. It was not until a few years ago that I learned about a different way of training based on developing perception and body awareness, called "The Method."

My first eye opener happened when racing Ironman Japan in 1997. I had relied in all my training on my heart rate monitor, had all my training zones set for the bike and run so I was ready to go. Unfortunately, bad news on race day. As I was getting my fancy HR monitor ready ... the battery died. If the pre-race anxiety wasn't enough, now I was even more stressed: How was I going to pace myself without the HR monitor?
[more]

Coach Vinnie: The Kona Dream

Every year a few weeks ahead of Kona all triathletes start to get excited about the big show, wondering if one day they could be a part of the Ironman World Championships as a competitor themselves.

Having done the race when I was a professional triathlete and having worked with many athletes who qualified for the race in the past few years, I have found there are some very clear rules on what it takes to qualify - apart from hard work. [more]

Coach Kristian: Stimulate, Don't Annihilate

In triathlon from the beginner to the professional athlete we see time and time again that athletes annihilate themselves with too much volume or too much volume coupled with too much intensity. The reason is because that's all the athletes really see or get exposed too.

You are told to start out slow and build that up to going long and then somehow after you have taught the body's muscles etc to fire at a certain rate for a long period of time then switch that closer to your big race with some speed work. The body just can't lay down a specific new pattern in a number of weeks. [more]

Coach Eric: Ignore Voices in Your Head - They're Crazy, You Aren't!

Late in the year we find ourselves gearing up for the last big race of the season. Our goal race, the one that has been the focus of all of your training.

For some, it is the big show at Kona, for others it may be a sprint or an olympic distance race. The distance makes no difference. This race is important to you and you want to be at your best.

So why on earth do these voices come to visit? [more]

Coach Kelli: Quinoa? What the heck is that?

Quinoa is pronounced keh-NO-ah or, sometimes, KEEN-wah.

It is a protein-packed grain that is a nutritious alternative to pasta and rice. [more]

Ask Dr. Ryan: Calf Care

Need help with a sore lower leg?? Here are some tips for taking care of your calves.

This past week I had the opportunity to be a part of the World Police and Fire Games. As a sports chiropractor I was part of a multi-disciplinary team of healthcare practitioners at the main polyclinic for the games. It was a warm-up for the Olympics that will come to Vancouver in 2010, and a testing ground for how the polyclinic model works, as well as communication, mass transportation, etc. [more]

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

September 2009 archives