ironguides: the eKick, October 2009

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October 2009
archives

Fulfilling the Kona dream with ironguides!

Thank you to all ironguides athletes and partners for a successful 2009.

This year, 27 athletes used ironguides to realize their dream of qualifying for the Hawaii Ironman.

The results were spectacular and we are proud of all our athletes' efforts and perfomances!

Luiz Topan visited the podium and collected his award for 4th in the M40-44 - nine places better than his previous performance in Kona two years ago, and a whopping 15 minutes faster on a very hard day.

Mark Jansen, a partner with PWC in Singapore, finished 7th in the M35-39.

Scott Jones placed as the top Military finisher with a speedy 9:49 and 14th in his Age Group.

Bruno Belfort went 9:52 in his second Ironman ever and his first appearance in Kona.

Christina Jackson, Debbie Fritzer, Finn Ingram, Andy Brodziak, Gustavo Muniz, and Paul Duffy all had great race experiences in their first appearances in Kona, too, overcoming some unique and personal challenges along the way.

And the rest of the ironguides athletes who finished overcame some setbacks to make it to the finish line, having tough days but continuing and finishing despite not having the race of their dreams.

That is Ironman.

Often the hardest part of the race in Kona is not finishing or having a great race, but simply arriving at the Start Line healthy, uninjured and in the right mindset to race to your best potential.

It's not the successess that teach us the most, it's the setbacks that reveal to us our mistakes, our weaknesses, our false assumptions and our need for improvement. How we accept and choose to learn from the lessons of the day reveals our character, our resolve and ultimately our determination to succeed the next time.

If you have a lingering injury, the course will find it and pry at it relentlessly.

If you arrived on the island too early and got too close to Pele, she'll remind you.

If you forgot yourself in training and a momentary lapse in concentration took you out, the Big Island will not show mercy.

The Island sets its own set rules and does not care how you make your living, what your circumstances are or how much you gave up to be in Kona. Applying yourself to doing well at the Hawaii Ironman can make use of some of what you do well elsewhere in life, but ultimately there are inflexible and non-negotiable rules of engagement for doing well in Kona.

Whether you choose to take the lessons of 2009 and apply them to 2010 is up to you. But for those who want to master Kona, what went right matters less than what went wrong. That is where the nuggests of gold lie - your training for Kona 2010 started Saturday.

* * *

Click below to view a little tribute we put together for all our ironguide athletes. Thank you - you make us proud.

Your best is our business.™

In this issue

Partner News - Entries Available for Sold-Out Ironman Austria
ironguides Apparel - Offering Top Quality and Comfort at Affordable Prices ironguides Brazil - Take Advantage of Ironman Coach Package Slots ironguides Discounts - Triathlete USA Magazine Discounted Subscriptions
Training Programs - Recovery and Maintenance in Your Offseason
Training Camps - Prepare for 2010 in Europe's Best Triathlon Training Spot
Seminars - Obtain ironguides USAT CEUs in Madison, Wisconsin
Recent Comments - Is Asking for 3 PBs in Six Months Being Greedy?
September Results - 10hr Ironman Debut, Top Military at Kona, and more...

* * * ARTICLES & BLOGS * * *

From the Archives: The Building Blocks of Success Part V - Determination
Daily Science: Willpower is Like a Muscle
Coach Sergio: Almost Offseason - Now What?
Coach Vinnie: Equipment For Beginners - Cheaper Could Well be Faster
Coach Kristian: Kona Dreaming ... continued
Ask Dr. Ryan! The Shoulder - Perpetually Movable, Perpetually Vulnerable

Entries Available for Sold-Out Ironman Austria on July 4, 2010

ironguides is an Official Partner of Ironman Austria. Now you can enter this sold-out race using the ironguides 20-week Ironman Training Plan and Race Entry Package.

ironguides is proud to be an Official Coaching Partner of sold-out Ironman Austria on July 4, 2010 in Kaernten, Austria.

Renowned for its scenic beauty, ultra-fast bike course and super-friendly spectators, Ironman Austria is one of the "Personal Record" races on the Ironman circuit. In 2010 you can be there with the ironguides 20-week Ironman Training Plan and Race Entry Package.

Each package includes ironguides' famous 20-week Ironman Training Plan (for first-time or experienced Ironman finishers) and entry into the sold-out Ironman Austria 2010.
[More information]

ironguides Apparel: Top Quality and Comfort at Affordable Prices!

Good things come to those who wait - and finally ironguides apparel has arrived!

ironguides wear is high quality, great fitting and great looking - and not just for ironguides athletes!

We've committed to providing each athlete with the finest cycling, triathlon and running wear available.

$69

Athlete Price - ironguides Trisuit

Each garment underwent comprehensive testing and refinement across the most demanding performance environments possible so they are guaranteed to fit perfectly in every race situation.

We focused on the small design features that make the biggest difference to comfort, performance and looks - helping maximise the athlete in you!

$95

Athlete Price - ironguides Cool Weather Jacket

Click here to place your order

ironguides Brazil: Slots Still Available!

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

You get carefully structured training advice, custom training plans suited to your exact needs, and access to an ironguides coach starting six months out from race day and all the way to the finish line in Florianapolis! On top of that you also get access to our 12-week Post-Ironman Recovery Program so you can recover from the race properly and resume healthy training and racing right away!

* Six months of custom coaching at the BASIC level
* Entry into Ironman Brazil in May 2010
* Access to ironguides 12-week Post-Ironman Recovery Program
[More information]

ironguides Discounts: Triathlete USA Magazine Subscriptions

Triathlete Magazine is a monthly publication of, about, and for triathletes. It tracks and details the latest news and developments in the triathlon world, including reviews of the newest gear such as bikes of the month and shoes of the month.

Triathlete Magazine gives summaries on leaders in the sport, provides tips on clothing apparel, and offers attitude notes.

We're pleased to offer ironguides visitors and athletes alike discounted subscriptions to Triathlete Magazine USA.
[More information]

Training Programs: Recovery and Maintenance in Your Offseason

You've trained hard all year, but it's time to wind it down and recover from the long season.

What now?! How do you retain much of what you worked so hard to gain without building more fatigue and while enabling all-important recovery from one season to the next?

The Offseason Triathlon Training Subscription Plan suits all athletes who are looking for a reduced training volume while maintaining sport-specific skills in each sport. The plan is designed to provide recovery from the racing season with enough training to ensure you maintain hard-won motor skills, and flexibility that ensures you can easily opt out and enjoy other sports and activities in your post-season recovery.

You receive full support from the ironguides forum.

$39/month*
* 3-month minimum subscription
[More information]

Camps and Seminars: Portugal, Europe's Top Triathlon Training Spot

Lagos, Portugal 2010 Pre-Season 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 your legs 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

Sign up!

Learn The Benefits of a Five-System Approach to Triathlon Training

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 improve 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: December 5 - 6
Location: Madison, Wisconsin
Price: 209 USD ironguides Coaches / 249 USD USAT Coaches / 269 USD USAT Members / 299 USD Community

Sign up!

Recent Results: 10hr IM Debut, Top Military at Hawaii Ironman & more...

Chris Huff M35-39, IM KY, 10h14 - first Ironman
Csoke Balazs MPro, 5th, Cancun 70.3, also qualified for 70.3 World Champs in Clearwater
Ted Zingarelli M15-19, 3rd AG, Frantic Frog Sprint tri, fastest swim in his age group
Jodi Bump F35-39, 3rd AG, Frantic Frog Sprint tri, already a serious threat in her third race
John Zingarelli, M55- 59, 5th AG, John just joined ironguides and has already set a 4-min PR
John McCarthy M55-59, 5th AG, ITU Duathlon World Champs, 10k run/40k bike/5k run in 2:02:56
Steve Surprise M50-54,Firmman half Ironman in Rhode Island, fastest time in several years in 5:03
Debbie Amodeo Williams W40-44, Madison Sprint Tri, Deb took 15 minutes off her 1/2 mile swim
Felix Jaber M45-49, Cancun 70.3, first half Ironman after an Olympic distance debut 2 weeks earlier Elvia Suyradie, Women 2nd overall, Tri-Factor Olympic distance tri, Singapore, a breakthrough race Marisa Rastetter F35-39, 1st overall, Los Angeles Triathlon (Olympic), another (amateur) win
Monica Gabourel F30-34, 5th AG, Mission Bay Triathlon (sprint) San Diego, PR by 2 minutes
Alex Gigglberger F35-39, Mission Bay Triathlon (sprint) San Diego, PR on the bike and overall time Mark Jansen M35-39, 1st overall, Singapore Olympic Distance in 2:00:30
Elise Gaudet-MacKenzie F45-49, 1st Female, Lacombe sprint tri in Canada, PR time of 1:04:35
Gary Barnes, 1st AG and 6th overall, The Grand Columbian Triathlon (half Ironman), finish in 4:47 Dileen DeSilva, 89:46, Blackmores Half Marathon in Sydney, a true negative split for Dileen
Kirsten Gorman, 1:45:10, Blackmores Half Marathon in Sydney, a 9-minute PB
Marie Doke, 4th female with 201.16km for English 24-hr women's ultrarun team, which took Gold Michael Baker, M40-44, 4th AG, Gold Coast World Champs in Australia, a PB of 4:31
Kevin Bloor M55-59, 5th AG, Gold Coast World Champs, 3rd-fastest bike and 3rd fastest run in AG
Luis Topan, M40-44, 4th AG, Hawaii Ironman - 9:27, a 15min PB, 9 placings higher in the ranks
Bruno Belfort, M30-34, first-time Hawaii Ironman finisher, 9:52 - second Ironman ever!
Mark Jansen, M35-39, 7th AG, Hawaii Ironman, 9:20
Scott Jones, Top Military, 14th in AG, 9:49, Hawaii Ironman

The Archives: The Building Blocks of Success - Part V Determination

Part V of our series on The Building Blocks of Success looks at Determination, the driving force that compels us to carry on with the task at hand against the odds, against the difficulties.

Have you ever done all the hard work but stopped short of your goal because your confidence began to wane just when it all seemed within reach? In fact, at this point your success is just around the corner! And yet if you quit, it won’t matter whether you’re two inches or two miles from the goal: a breakthrough is as far way, if not farther, than when you started. [more]

Science Daily article : Willpower Is Like a Muscle

Have you ever "come home from a rough day at the office with no energy to go for a run?" Recently we came across an article in the Science Daily that explains the usefulness of having a structured training plan, not only to help you organize your training but also to build your resolve and train your willpower.

This especially addresses the situation many age-group athletes face, so we decided to include this great piece in this month's eKick! [more]

Coach Sergio: Almost Off Season - Now What?

We’re approaching that time of the year where athletes start to wonder: what should I do now? My season is almost over so what can I do to race faster next year?

Here are our thoughts on the offseason:

Take a bit of a break after your last race to recharge and freshen things up a bit.
We also recommend a training program concentrating on aspects often forgotten by most athletes during the racing season. [more]

Coach Vinnie: Equipment for Beginners: Cheaper Could be Faster

What works for elite triathletes isn’t necessarily the fastest option for a first-timer or beginner – often you may even go slower if you pick a piece of equipment that was designed to go extremely fast.

Before choosing your gear, you need to consider that it is very likely you will be racing 50% longer (or even more) than the champion of that event. For you, aerodynamics and performance are not priorities.

Especially for the longer races, you want something that gives you confidence and comfort so you can go through the day without any surprises and enjoy the race. [more]

Coach Kristian: Kona Dreaming...continued!

Coach Vinnie recently discussed the physical training required to get yourself to the big show in Kona. I want to expand on his comments by discussing some of the other skills you need to develop to help you achieve your Hawaiian Ironman Dream.

In nearly every endeavor, the secret to reaching your goal is to model yourself on other achievers. Yet the biggest mistake age groupers often make is to model their approach on what the pros do.

Even top age groupers have jobs that restrict them from being able to match what the pros can do in terms of training. [more]

Ask Dr. Ryan: Shoulders - Perpetually Movable, Perpetually Vulnerable

As a sports chiropractor, I consult with and treat a number of triathletes and swimmers, as well as a host of other endurance athletes.

Through the years I have found that swimmers, triathletes and anyone in a throwing sport will, at some time, have shoulder pain that is directly related to the flexibility of their shoulders (or lack thereof!).

When we consider the anatomy of the shoulder relative to what we ask it to do for us with respect to athletics, it’s easy to see why. [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 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

October 2009 archives