November 2009
archives

The Importance of Showing Up

Triathlon is a sport of endurance, defined as the ability to withstand sustained hardship or stress. It is the state of persevering, which means persisting in anything undertaken and maintaining a purpose in spite of difficulty.

Being a triathlete is a choice. We participate because we enjoy it – while at times we may struggle, it's hardly a hardship.

Done right, our sport does show us what we are made of and how we can show true endurance when it is needed elsewhere in our lives. But so often one's initial thoughts after finishing a race - even when a Personal Best has been achieved - turn to how can I go faster?

That’s important: striving to improve helps us make the most of life, and many of us are capable of performing at a higher level. But we also have to make sure that we celebrate our accomplishments, no matter what happened. We should neither dismiss a PB nor languish in self-pity over a perceived missed opportunity. There is always going to be another race and, like life, triathlon is also about the journey.

One of the best things we can do for ourselves in life is to Show Up. Choose to train, choose to start a race and choose a healthy and active lifestyle. Many people are in the position to make that choice. Just making that effort often is half the battle of overcoming inertia and taking a step in the direction of something new, improved.

Triathletes tend to be ambitious people. We are always looking to push ahead. That’s a great quality and one that most likely got us into the sport in the first place. But it also often means that we are hard on ourselves and tend to think that we could have done or should do better.

We can’t wait to aim for the next Personal Best. You know so many people who race triathlons and you know so many triathletes who are better and faster than you. Your results are important, whether it is improving our Personal Records, chasing the age group placing or aiming for the overall top spot. But in the bigger scheme of things you are part of a tiny percentage of the population who is willing and able to simply start and finish a triathlon. And that’s pretty special.

As you’re enjoying your offseason in the Northern Hemisphere or have just started the race season in the Southern Hemisphere take the time to give yourself a pat on the back. Celebrate your choice to be a triathlete. Recognize your daily commitment to training and to leading an active lifestyle -- cherish your courage to sign up for a race and to show up at that start line on race day.

Enjoy Your Race!

In this issue

Doing Good - Enabling Self-reliance, Collaboration and Increased Prosperity with Kiva!
Training Camps - All-inclusive, Luxury Villa Training Camps in Portugal
ironguides Washington - Anthony Lee's National Guard New Video Blog Partner News - Secure Your Entry for Sold-Out Ironman Austria 2010 Here
ironguides Apparel - "I have never been more comfortable in a race."
New Programs - Treat Yourself, or a Friend, to a Great Off-Season
Race in Brazil! - Entries Still Available with ironguides Basic Coaching
Race Case in Point - Heel and Crank Duathon in Huntsville, Alabama
Recommended Reads - Running Shoes Are a Girl's Best Friend

* * * World-wide NEWS * * *

Athlete Results - ironguides Athletes Shine in Their Off Season, Too...
New Event & Travel Partner - ironguides goes with Go Adventure Asia
New Travel Partner - ironguides hugs Embrace Sports UK
Guess Who's Back? Hint: He was in Africa... Our Own Dr. Ryan

* * * ARTICLES & BLOGS * * *

Coach Vinnie: How to Get on the Podium in Hawaii
Coach Eric: Want a PB? Think Like a Truck Driver
Ask Dr. Ryan! Think on Your Feet: Plantar Fasciitis and Other Pains
Training with Diabetes: Dawn Phenomenon & Glycogen Metabolism of Swimming

Doing Good: Enabling Self-reliance, Collaboration and Increased Prosperity with Kiva!

ironguides believes in the ethical and non-egoistic pursuit of sport for self-development and personal growth. By providing great coaching and mentoring advice in a collaborative, mutually supportive environment, we strive to promote collaboration ahead of competition.

Recently we came across Kiva, an organization that uses the Internet to connect people with micro-finance projects around the world. We see some of our values reflected in this great organization and have set up a "Lending Team" to help promote self-confidence, self-reliance and self-development by entrepreneurs and self-starters around the world!

Check it out at http://www.kiva.org/team/ironguides -- anyone with a little capital can lend to entrepreneurs in any of hundreds of micro-finance projects around the world.

Camps: Luxury Pre-Season Training Camps in Lagos, Portugal

Together with our UK Travel Partner Embrace Sports, we've put together an unbeatable training camp package that combines luxury catered accommodations with unmatched daily training and coaching from ironguides.
[More information]

Includes

* Luxury villa accommodations (two per room)
* Airport transfers (Faro) including bike boxes
* Training transportation
* Catering: Breakfast & lunch food provided. Dinners prepared for 6 nights
* Embrace Sports representatives managing your triathlon holiday
* ironguides Structured Training for the week
* Beginner or Advanced training options
* Daily coached training sessions
* Informative talks on training rationale, meal planning, recovery and regeneration
* Free technical training top

Dates

February 20 - 27
March 20 - 27
April 17 - 24
May 15 - 22

Prices

484 GBP / 795 USD*
based on current exchange rates Nov. 10 2009, USD price may vary

The Training

It's all here: Great scenery, sunny skies (mostly!), fantastic facilities, uncrowded roads, a (slightly chilly) sea to swim in, with a fantastic 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.

We've lined up an indoor 25m and outdoor 50m pool, and a great selection from the above scenery and terrain to provide a fun, social and challenging camp experience for all ability levels.

Reserve your slot now!

Choose your date and submit your 60 GBP (~100 USD) payment to reserve your spot at camp. Numbers are limited.

Choose Camp Dates

February 20 - 27 March 20 - 27 April 17 - 24 May 15 - 22

Click here for more information about our Lagos Camps

ironguides Washington: Coach Anthony Lee's National Guard Blog

ironguides Anthony has started a new video blog for the National Guard. Please check it out here.

Anthony coaches our Washington DC and surrounding areas squads. He has been active in triathlon for 21 years since the age of 14. He is a 16-year veteran of the US Military and has 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.

Anthony is a multiple Ironman finisher and has competed in National and World Championships at the Sprint, Olympic and Half-Ironman distances. He also competes in Duathlons as well as Trail/Ultra running. He loves to help people attain their goals and find out that it isn’t always about the destination, but the journey it takes to get there.

More about Coach Anthony Lee.

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

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Secure Your Slot For Sold-Out 2010 Ironman Austria With ironguides

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]

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ironguides Apparel: "I have never been more comfortable in a race."

Some of the ironguides Alabama crew -- stylin' it after IM Florida 2009

Check out ironguides apparel! 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.

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.

$69

Athlete Price - ironguides Trisuit

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

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Programs: Treat Yourself to an ironguides Off-Season Training Plan

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*
*minimum three-month subscription

[More information]

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ironguides Brazil: Slots Still Available for Ironman Training Package!

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]

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Race Case in Point: Heel and Crank Duathlon in Huntsville, Alabama

This year's edition of the Heel and Crank Duathlon showed everyone that cold, rainy and windy conditions are no match for a properly trained and motivated ironguides crew. The race, which involved running 2.5 miles, cycling 10 miles and run 2.5 miles, was held on October 24.

ironguides athletes managed to rack up two top-10 finishes, three age group wins and a huge 5th place in an ultra-competitive age group.

Sherry Stephenson put her training to the test with a win in the F30-34 age group. Her time of 1:16:24 is proof that concise, consistent training works.

Michael Stephenson, Sherry's husband, was able to place 5th in the M35-39 age group with a 1:09:48. He set a PR for the runs today and proved to everyone on the course that he could “ride it like he stole it”.

Ted Zingarelli dug down deep to win the M15-19 age group and finish 9th overall with an impressive 1:05:08. Ted showed great composure in dealing with a few unexpected incidents during the race. He is a perfect example of the confidence that comes from having faith in yourself and your training. His winter season will see him as one of the youngest competitors at the Mountain Mist 50km trail race.

Matthew Price put his engine to work to walk away with a win in the M25-29 age group and a 5th overall finish with a time of 1:01:55. Matt's raw speed and talent has rocketed him up through the ranks in only his first half season of multi-sport racing. He will be using the winter to enhance his already impressive skill-set by running marathons and ultra marathons.

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New Book: Running Shoes Are a Girl's Best Friend

ironguides editor Margreet Dietz, who is training for her 12th marathon, has interviewed 53 women who run. Their stories are told in Running Shoes Are a Girl's Best Friend. The 373-page book, Margreet's first, is intended to inspire and encourage those looking to start running or those who could use some motivation.

Here is an excerpt of one woman who kept up her training during a holiday at sea:

The movement of the cruise ship is another variable runners have to take into account. “When the weather was a bit rough you needed to be careful of your footing because quite often your feet did not land where you expected them to. A couple of times when the weather was really poor they closed the jogging track so we ran on the running machines in the gym, which was even trickier when the ship rolled. In fact a couple of times I thought I was going to slip right off the back of the machine."

[More information]

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Recent Results: ironguides Athletes Shine in Their Off Season Too...

Sherry Stephenson F30-34, 1st AG, 1:16:24. Heel and Crank Duathlon
Michael Stephenson M35-39, 5th AG, 1:09:48. Heel and Crank Duathlon
Ted Zingarelli M15-19, 1st AG and 9th overall, 1:05:08. Heel and Crank Duathlon
Matthew Price M25-29, 1st AG and 5th overall, 1:01:55. Heel and Crank Duathlon
Jodi Bump, 3:57:39, Marine Corps Marathon in Washington, DC
Donald Hellen, 3:39:10, Marine Corps Marathon in Washington, DC
David Gray, 1:46:41, XTERRA 15km Trail Run at the challenging Monte Sano mountain trails
Ted Zingarelli, 1:34:39, XTERRA 15km Trail Run at the challenging Monte Sano mountain trails
Jolene Wilkinson, FPRO, 15th overall, ITU Long Distance Triathlon World Championships
Amy McGrath, 2nd in AG, Austin 70.3 in Texas
Glynn Turquand, 9th in AG, Austin 70.3 in Texas
Edwin Astudillo, M30-34, 4:50 for his first half Ironman, SOMA half Ironman in Arizona
Jozsef Major, MPRO, 2nd overall, SOMA half Ironman in Arizona
Monica Gabourel, F30-34, 5:33, SOMA half Ironman
Alex Gigglberger, M35-59, 5:34, SOMA half Ironman
Jennifer Wong, 5:49, Big Kahuna half Ironman which turned into a duathlon
John Zingarelli, M55-59, 1:19:54, Monte Sano 15km
Donald Hellen, M45-49, 1:06:44, Monte Sano 15km
Jodi Bump, F35-39, 1st AG, 1:16:52, Monte Sano 15km
Michael Stephenson, M35-39, 1:20:23, Monte Sano 15km
Brenda McGovern, W50-54, 2:09 and then some, finishing the tough IM Florida swim and making it to the half-way in her first Ironman...she'll be back.
John Zingarelli, New PB by 1:12, Ironman Florida - after 8 weeks on The Method, training less than in the past...
Karen Doehrman, first IM in 12:35, Ironman Florida
Grant O'Halloran, 11h22, Ironman Florida, 1h PB
Peter Faller, 12h20, Silverman -- First Ironman!

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Partner News: ironguides goes with Go Adventure Asia

Wow! We have been blessed to meet some incredible people and organizations in this sport, and this month we're doubly fortunate to announce two new and valued partnerships in the travel industry.

In Asia, we've partnered with one of the region's leading professional events and tour organizer, Go Adventure Asia (GAA, see goadventureasia.com). A look at their website just makes you want to head out the door and do something!

GAA will add ironguides training programs and training camps to its online sales portfolio, and will organize Asia's best endurances sports training camps throughout the region in partnership with ironguides. [more]

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Partner News: ironguides hugs Embrace Sports UK

Great minds think alike! That's why in Europe we've partnered with UK sporting tour operator Embrace Sports UK (embracesports.co.uk) to deliver Europe's top value training camp holidays in the Algarve region of Portugal.

Embrace Sports offers packaged running and triathlon holidays for groups & clubs to train and compete in friendly pre-season competitions in the Algarve, Portugal, as well as promotional packages throughout the year for individuals and small groups to come on a training holiday with us.

A lot of training holidays just don’t factor in that athletes only train for a few hours a day yet pay for so much more than that. So why not get fantastic training and a great holiday as well? That is what Embrace training holidays are all about. [more]

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Guess Who's Back? Hint: He was climbing Kilimanjaro...

That's right, ironfolks -- your very own Dr. Ryan is back from Africa where he succeeded in climbing Kilimanjaro.

Dr. Ryan was part of 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 affect millions of people worldwide by participating in marathons and long distance treks.

Dr. Ryan will report on his trip soon!

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Coach Vinnie: How to Get on the Podium at Ironman Hawaii

On the 11th of October, I had the pleasure of watching one of my athletes on stage of the Ironman World Championships in Kona to receive an award for placing in the top of his age group. Luiz Topan was 4th in the M40-44 age group with a time of 9hrs27 (53:45 swim / 5hr08 bike / 3hr20 run). This article shows how setting up a plan with your coach can help you realize your dreams.
.

Luiz is a lawyer and works about 30 hours a week. His work hours can be flexible which helps with some of his week-day sessions. He is married and has three teenage daughters. A common routine on Sunday morning is for Luiz to wake up at 4am, pick up his daughters from some party and then head straight out on his bike or to the pool for a workout. [more]

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Coach Eric: Want a PB? Think Like a Truck Driver

In order to have your best race ever, you need to think like a truck driver.
This statement may sound preposterous but it holds more truth than you think.

For truck drivers to make a profit they must drive their trucks across the country as fast as possible without wasting fuel. Long delivery times and excessive fuel costs eat into profit at a tremendous rate.

Triathletes face a similar situation. They need to get from point A to point B quickly without using too much energy (fuel) that is still needed to finish the run – before earning their profit (PB). [more]

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Ask Dr. Ryan: Think On Your Feet - Plantar Fasciitis and Other Pain

I’ve recently answered a number of postings on sports medicine sites about plantar fasciitis and overall foot pain. This can be a very debilitating condition, and should be treated promptly if it occurs. It usually starts as a pain or ache near the front of the heel on the bottom of the foot. Typically it hurts the most in the morning, especially the day after a long or strenuous run workout.

The foot is often referred to as one of the most dynamic body parts ever created. It needs to transform itself from being a “loose bag of bones” to absorb the huge forces created during walking and running to an extremely rigid lever that propels the body forward throughout every stride. As such, it is placed under enormous stress throughout the day, especially you are someone who is cranking out the running and cycling workouts like the typical triathlete these days. [more]

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Training with Diabetes: Dawn Phenomenon & Glycogen Metabolism

I'm working with an athlete who has recently been diagnosed as a diabetic and is training for an Ironman. He is also new to triathlons and all the training and logistics that come with it. Last week I got an email from him about two problems with his diabetes management:

1. High glucose levels on his early bike sessions
2. Hypoglycemia during swim workouts done at lunch time

1) Hyperglycemia early in the morning is very common in diabetics. Also known as the Dawn Phenomenon, it is the result of decreased insulin sensitivity and changes in the levels of various hormones in the early morning hours (GH, Cortisol, Glucagon), which can lead to the overproduction of glucose by the liver and to the underutilization of glucose by peripheral tissues.

Since the bike workouts are only about one hour, there is no need to have a big breakfast before these. So he was instructed to get a big breakfast after those workouts, taking a couple of extra ultra-fast insulin with it, and check blood glucose levels 2 hours after the meal to make sure it was all absorbed. [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? Then consider 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.

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